It’s 4 years after the birth of my daughter. I recently found out that I’m still having a diastasis recti issue. I knew something was slightly off with my core, but couldn’t put my finger on it. Turns out, the reason why it took me a while to figure out the issue is because of the way I was testing for diastasis. There are new ways to do a diastasis recti test.
Traditional Diastasis Recti Test
The traditional diastasis test is done lying on your back using your fingers to assess how much of a gap you have between your muscle bellies. Have a look at the video.
Updated Diastasis Recti Test
What this test (and video above) leaves out is how the linea alba feels. We should be feeling for it’s ability to generate tension. It’s not about the gap!
So redo the test above and feel if the tissue below your fingers gently pushes back against your fingers and feels a bit springy.
Then, sit up and do the test in seated. But instead of crunching forward, lean back as pictured below.
This is the part that was eye-opening for me!
When I do the DR test lying down, I don’t have any issues. When I do the test in seated, my linea alba domes above my belly button. That means it’s not generating tension like it should. So I still have work to do to optimize my core function.
Watch your belly. Does it make a dome when it’s working? If so, the deep core muscles aren’t firing well. Your belly should stay flat and not pooch up when doing core exercises.
Diastasis Recti Exercises
As always, exhaling helps the linea alba to function properly. Exhaling during exercise is even more important. Exhale on the lift. Exhale when you close your body, inhale when you open/extend.
I need to do the 3-D bridge, more 3-D matrix exercises, and the 3-D plank show below.
Note that if you are early postpartum and/or aren’t feeling your linea alba generate tension, then planks are not recommended. Nor are crunches.
The 3-D exercises help incorporate the pelvic floor muscles and train the core in all planes of movement. Lord knows you bend and twist and move every which way when you’re a mom!
You can find more exercises to help with the results of your diastasis recti test in the FREE 14-day Crunch Free Core program. It’s perfect for moms who want to get their core back in shape after having a baby. Get it sent to your inbox by signing up here.