Dealing with Divarication of Recti: A First Time Mum Guide

A new parent will likely notice physical changes over the past few months. One of these is dealing with the gap between the abdominal muscles, also called the divarication of recti.

While pregnant, the muscles may begin to separate typically in a gap of two-finger. Once you see the signs that you have it, your chances of developing a pelvic floor difficulty, experiencing urinary incontinence, and suffering from low back discomfort go up.

If this is the case, going through diastasis recti treatment in Singapore is necessary. If you are a first-time mum, here’s a guide on what you must know about it.

What are the causes of diastasis recti?

Your abdomen is under a lot of strain during pregnancy. Linea alba, the thin strip of connective tissue that separates the left and right ab muscles, forms the core of the abdomen. Your linea alba needs to stretch outward and expand to accommodate the expanding baby. If it gets pushed too far, a condition known as divarication of recti arises.

What are the reasons why diastasis recti occur?

What-are-the-reasons-why-diastasis-recti- occur

Having a child is the most prevalent cause of divarication of recti, but you may be more susceptible to it if you have other conditions.

It can also be for several reasons, including:

  • Being pregnant more than once
  • Vaginal delivery
  • Weak core muscles
  • Pregnant at the age of 35
  • Having more than one (such as twins or triplets).
  • Having a large or heavy child
  • Being in the post partum stage

Other than this diastasis recti happening during pregnancy, the mommy pooch in your post partum belly is another sign. A little bulge near your belly button could also appear when you get up from a seated position. It may result in a bloated stomach, and people will often mistake you for being pregnant again.

However, more than half of women have diastasis recti after childbirth, and many of these women do not fully heal from it.

How to check if you have diastasis recti?


Step #1. Lie on your back with your knees slightly bent and your feet firmly resting on the floor.

Step #2. Lift your head off the floor and check with the dip in the centre of your stomach. It is as if you are moving towards a crunch.

Step #3. Begin at the navel and feel up and down in a straight line. Your abs may be separated if you can press down with your fingers.

It is critical to assess the gap’s breadth and then gently push down to observe if there is any tension or pushback or if your fingertips sink directly into the surface. The split’s breadth and depth are the most crucial metrics to consider.

For women who experience more than a finger-width divarication of the recti in the centre of their abdomen, an evaluation and diastasis recti treatment in Singapore may be necessary to get to the bottom of the problem.

You may also consider getting checked if you have signs of pelvic organ prolapse if you experience worsening urinary incontinence.

How can you treat diastasis recti?


Once you talk to a specialist, they may suggest you try approved diastasis recti exercises. Not only can it help you to prevent it during pregnancy, but it can also benefit your post partum belly.

It proves to produce forces to help close the gap between the upper and lower abdomen. Researchers have found evidence that particular muscle contractions can help bring the abdominals closer. It supports the idea that strengthening the abdominal muscles will also help keep the sides together when resting.

However, the type of diastasis recti exercises is essential, as some abdominal exercises may widen the gap.

What are the treatment options?

Once you notice the two-finger gap, get medical attention as quickly as possible if you suspect the divarication of the recti, especially if you plan to have more children in the future. Prevention of further disease deterioration is possible with early intervention before different pregnancies.

Consider getting diastasis recti treatment in Singapore, such as undergoing HIFEM technology from a trusted specialised centre. It works for muscle rehabilitation and muscle toning, which is typically painless.

If you are a first-timer, they will do a detailed assessment of the separation and any abdominal weakening. Experts may help you try diastasis recti exercises if you need more thorough treatment.

What should your exercise treatment include?

Most specialised centres focus on abdominal muscle strengthening as a treatment goal. Increasing the strength of this muscle can consequently assist the two rectus abdominal muscle bellies together and enhance the fascial tension.

Other than this, included in a diastasis recti treatment in Singapore is also dealing with your pelvic floor. Most women who cannot do contractions because of divarication of recti experience incontinence, pain and pelvic organ prolapse.

Ask your post partum centre how they can relieve your mommy pooch or post partum belly.

What are the dos and don’ts when you have diastasis recti?


1. Don’t lift heavy objects

Avoid carrying big objects, sitting up or sitting down. These movements can exacerbate a split muscle because of the strain on the abdomen.

2. Do light movements

It can strengthen muscles once the connective tissue has healed by performing certain activities. However, when doing diastasis recti exercises, make sure to begin slowly.

Avoid pushing your body to its limit and ask for guidance from a specialised centre dealing with post partum conditions.

3. Don’t bend too much

Things are heavier than they appear, especially if you experience the divarication of recti. The pushing motion or leaning in might widen the space between your abdominal muscles because of the pressure.

4. Do attend your treatment schedule

Once you get scheduled for a diastasis recti treatment in Singapore, attend each session. Most first-time mums typically decide that they should solely focus on their child. However, you can only take care of them if you also give some time to yourself.

If you want to heal as soon as possible, do the suggested exercise and get recommendations from a specialist.

Heal your diastasis recti with the help of the Orchard Clinic!

Orchard Clinic offers a diastasis recti treatment in Singapore. Go through their HIFEM technology process that you can combine with diastasis recti exercises. They also provide menopausal treatment for your needs. Contact them today.