How To Check For Diastasis Recti
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- Опубліковано 25 тра 2017
- One of the most-common conditions that I treat as a physical therapist is diastasic recti (DR). This is a condition that affects up to 60% of women either during pregnancy or postpartum. This video will teach you how to test not only if you have a diastasis recti condition, but also to assess the size and severity.
ALL-NEW - Postpartum abs workout program designed specifically to flatten your stomach and heal diastasis recti! See my wife's powerful story and get yours today at this link: www.toneandtightenstore.com/m...
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Recently, my wife and I had the privilege of welcoming our fourth child into our home. My wife is now six weeks postpartum and ridiculously excited to resume working out again (even “ridiculously excited” it is somewhat of an understatement in her case! Let’s say she’s incredibly anxious to get her pre-baby body back!).
However, the physical therapist in me says that we need to check a few things before she jumps back in to working out full-time. The most important of which after having a baby is diastasis recti.
In this video I wanted to quickly discuss what is a diastasis recti, why it’s important to know whether or not you have one, and show you a simple test of how to check yours.
Let's first talk about the anatomy behind this diastasis recti condition to give you a better understanding of why it happens.
There are four muscle groups that collectively make up our “core” or “abs”. The muscle that is stretched the furthest and therefore usually undergoes the most trauma during pregnancy is called the rectus abdominus.
Your rectus abdominus is a skinny vertical muscle that runs from the bottom of your ribs to the top of your pelvis. It is actually two muscle bellies joined by connective tissue in the center. It is the separation of these two muscles and the stretching (and potential tear) of this connective tissue that causes a diastasis recti.
Injury to this area can act as a proverbial “weak link” in your core which can lead to worse problems later on including abdominal pain, hernia, and low back pain (especially given all the lifting and carrying you young mommas are doing).
Basically it’s not a very good thing to have and I hope you never do… however if you do have it it’s important to be aware of it so you can care for it appropriately.
Let’s talk about how to check for it…
*HOW TO CHECK FOR DIASTASIS RECTI*
- Lie down flat on your back with your knees bent and one hand behind your head.
- Slightly engage your rectus abdominus by lifting your head, neck, and shoulders slightly off the ground (doesn’t need to be a full crunch).
[To test the INTEGRITY of the ligament:]
- Place the tips of three fingers vertically just above your bellybutton and gently press down (you should feel the space between your two muscle bellies). You should feel some resistance - like pushing into a balloon that’s inflated.
- Continue to check the integrity of the ligament all the way from your belly button from the top of your pelvis to the bottom of your rib cage. It should consistently give you resistance all the way up and down.
If you do have a diastasis you’ll be able to push your fingers down further into your stomach meeting very little resistance.
[To test the WIDTH of the separation]
- Now turn your fingers horizontal. How many fingers can you push into the valley between your abdominal muscles?
- Check from the top of your pelvis to the bottom of your rib cage. How many fingers can you fit into the valley between your muscles?
- 1-2 fingers is “normal” after a pregnancy; 3 fingers is a sign that you most definitely have a diastasis recti.
If this test is positive I highly encourage you to consult with your medical provider to receive the personal, individualized care you need to resolve this issue. Every woman is different just like every case of diastasis is different; it’s for these reasons that personal care with your primary OB/GYN is recommended.
If you find that your test is positive and a diastasis is present don’t despair! There’s actually a lot that you can do to help heal it up! The key is to activate a muscle called the “transverse abdominus”. This muscle originates on the lowest vertebrae in your back and wraps around both sides to the front of your abs to sit under the rectus abdominus… basically forming a “corset” around your midsection. Activating this muscle and training it in the right way can actually serve to close up that separation and make your abs healthy and functional again.
CLICK HERE FOR THE BEST EXERCISES TO HEAL DIASTASIS RECTI: • Diastasis Recti Exerci...
Diastasis recti is totally common after pregnancy; fortunately there's a lot you can do to heal it up! Check out the links in the description for the best exercises to heal your gap, and thanks for watching on Tone and Tighten!
Tone and Tighten is it possible to have the separation horizontally just on the belly button and downwards the lower abdominal muscles??
@@anikatasnim8319 I think so, mine is from the top all the way to the bottom, mines real bad.
How to check my diastasis recti gap is healing or not
Omg I have a 3 to 4 finger separation 😳🙆♀️😫
@@anikatasnim8319 I also have wondered the same thing. Is it also possible/normal to have one finger separation just at the belly button?
Excellent video !! Probably one of the very best on DR! Thank you very much and God bless your family always!
Thanks so much! I am so glad you have found this video so valuable!
Its informative n very nicely explained. The best thing I noticed is you give reply to everyone’s question. That’s really appreciating. Thank you.
You are welcome, Priyanka Patel! I am glad you found this helpful!
This video was really easy to understand and follow then any others I have watched. Thank u for making this, it’s very reassuring to know how this condition works and that it’s not completely hopeless, it is fixable
You're so welcome! It is definitely fixable! I wish you luck in your recovery!
Only on day 2 of your 21-Day Diastasis Recti Workout Challenge & I literally already improved from a 2 finger gap to 1 & I can feel my muscles getting tighter!! Thank you! I’ve never had something work this quickly! This new mommy is excited to get somewhat of her body back! Lol
That is fantastic, Deja! I am so happy to hear of your progress.
Hey how you doing im a guy with this what did you do to close your gap
You Are A Great Team 👏 Dr. Jared You Are So Supportive And Encouraging With Your Wife. Camille You Look Great! Thank You For Sharing And Teaching ☺️ Happy Mother's Day Camille 💐
Thanks so much! Appreciate your support!
This is so helpful! Thank you
You are welcome, Tia C! I am glad you found this helpful and thanks for commenting!
Thank you !!! It’s the first time I can do it I actually feel it !
You are welcome, Karla! I am glad this video helped you and thanks for commenting!
Thank you for explaining so simple and clear I was able to feel it
You are so welcome, Marysol Munoz! I am glad you found this helpful!
The best and well explained video thank you 🙏🏼
You are welcome, rimhl mtz! I hope this helps you and thanks for commenting!
Thanks for all these videos!
You are welcome, Veronica Rios! Good luck!
Very helpful video to identify the separation thank you 🙏🏼 Can you please add an animated video to help identify the separation better.
Great suggestion!
Just gave birth 12 weeks ago and your videos eas súper help thank you
Congratulations! I am glad these helped!
I had my twins boys 24 years ago and only just heard about this and not officially diagnosed....I had started pilates and heard that crunching a no no if have this condition...so thank you guys!!!
You are welcome! I wish more doctors were talking about this condition!
It’s so unfortunate how common It Is for doctors to NOT tell women who are pregnant about this. I had my second child over a year ago & I noticed a lot of my fat did not go away & I was still looking 3 months pregnant. Up until a few months ago I went to get fat permanently removed ( sono bello) and the lady took one look at my stomach and said I had DR! I was so upset because I went so long not knowing what was going on . Long story short I was just purchased the mommy tummy fix . & I will be back to give updates. 🥰
It is frustrating! I hope you love the program and see great results with it!
True.. I remember speaking to my gynecologist (1.5 months after I had my second child) that I felt something different near my belly button area, like there is a gap..and whether I need to do something about it .. She just said that it's common and will heal on its own..
Brilliant video, thank you very much it really help me 👍
You are welcome! I am glad it is helping you!
This is really very helpful..thank you
You're very welcome, Arya Anub! I am so glad this has been helpful and thanks for commenting!
Thank you. I'm 14 weeks postpartum and have been working for out for 6 weeks now, not knowing that if I had diastasis recti and started doing some hardcore hardcore workouts, my stomach might not properly flatten.
But thankfully from this self-check, it seems I don't have it. But to be safe, perhaps I should not it do the most intense ab workouts.
Thank you x
Thank you so much this is very helpful
You're very welcome!
My children are 22 and 23 years old. I had them very close together. I am 55 and have FINALLY figured out that this is what my issue is, definitely. Unfortunately, it’s 20+ years ago but FORTUNATELY, I still want my “Abs back” . In the process, I’ve gotten that fat above the belly button and also the top of my abdominals. I want this gone. Do you recommend the same, even at this stage? I have been doing crunches and planks and noticed how weak my lower abs are even our trainer/ instructor tells us to do certain exercises. The other day I noticed that only the women who have had children were having issues with certain an exercises which really struck me and got me researching. Congrats to you and your family and God bless you abundantly and I hope abs are where you want them!❤
Yes, definitely still do the same exercises! Good luck!
love this video ❤
Very helpful!
Glad it was helpful and thanks for sharing!
I was pregnant with twins and now almost three months postpartum. My weight at beginning of pregnancy was 60kg (my height 5’6”), at time of delivery was 90kg and now almost three months postpartum, I am 72.5kg naturally without any exercise at this point. I checked my DR as you explained and can feel only one finger gap. I hope I followed the right way to check it. I started exercises today that you suggested. I hope to reduce my belly fat with it.
Congratulations on your twins! How exciting! Good for you for starting these exercises. I hope you see the results you want!
Thank you for this video. I've watched several other videos trying to explain how to check for diastasis recti and with your video i finally got it. Placing my fingers on to my abdomen prior to leaning my head forward was the key to really feeling the right area tighten up. Other videos lifted the head first then felt the area. Thanks!!
Awesome, Leeann Marie! I am happy to hear this video helped you! If you do have a diastasis recti, check out these videos for appropriate core exercises to do: ua-cam.com/video/4MTn4DyQnuk/v-deo.html and ua-cam.com/video/ltoueUICjB8/v-deo.html
Hey loving the information. I'm just wondering if one is able to get diastasis recti from weightlifting? I have a slight inconvenience straight below my chest bone and I'm not convinced it's a hernia as nothing is protruding but still is uncomfortable when I'm pushing heavy weights. Also I feel no discomfort when I disengage my whole abdomen when I lift . Thanks for your videos btw 👍🏽👍🏽👍🏽
It's almost 3 years after my 3 pregnancy, and I have a 2 fingers wide separation. Day one of your 21 days challenge :-) Hope it works!
You got this! I hope you see great results and thanks for commenting!
Thank you for the encouragement!
I'm unable to know the fingers separation
I have 2 finger gap, I had 3 finger gap in October. I have been doing exercises that has truly helped so far. I am doing these exercises 20 mins a day. I am hoping in January the gap will be reduced to 1 finger.
Great progress! Keep it up!
@@toneandtighten Thank you so much. Thank you fir a great video. Woll be back for an update.
One are less than a finger and my fysiotherapist she told me it needs to be completely against each other 🤔
Thank you very much. I can do it and was able to check but worried because I have a 3 to 4 finger separation
It is very common! Here are some workouts that can help! ua-cam.com/play/PLT4Yite3Tx5nV9K2geZIg5oKRuL_X9Ph8.html
Thank you!!
You're welcome, Missy Bliss! I hope this helps and thanks for commenting.
I just started this👌🏽
Awesome, Eva! I hope this video has helped and that you notice some changes!
Hi I healed my diastis recti but before I know about DR I did lot of crunches and plankes, now I have abdominal dooming. Please help me what exercises I can do
Can you heal the DR after 20 years? I've had 2 kids and the second was a 10 pound baby (I'm 5'1 and was 115 lbs), after that my abs were never the same. I have tried ab work but even with that, everything still pooched out. This totally explains it. Is it too late to recover it after all this time.
Thanks so much for the info!
There is absolutely still hope, Wendy! As long as you can contract the right muscles the right way, you can heal your DR.
Do you need to check below the belly button too? Ive tried and ive notice that is where most of my fat is and I have a hard time telling if I have a separation or not. So im not sure if I just need to lose belly fat or I have separation.
Dalana Eanes I’m in the same situation the fat makes it hard to tell
I have the same issue. I am not sure, but started the work out anyway.
Same
What doctor so I go to for this? Do I just make an appoinment with my general medicine doctor and ask for a referral to where?
I really hope you're still replying to comments on this video. 🤞🏾 I tried to check myself but I couldn't figure out what I was doing. I've always been fat and then I had twins a little over a year ago, so I'm pretty sure I have this problem. Who would I go to to have them check it? The doctor? A personal trainer? I could just do the exercises you recommended in a different video, but how would I know when I could do crunches and planks again?
If you want to get checked to make sure, you can go to a physical therapist and they should be able to check you to see how severe the separation is and teach you how to check for yourself!
I really liked the video, quite informative. But can I do these exercises during my periods?
Yes, definitely!
Thank you so much...I have started work out...feel good
Hi. I started free workout yesterday. 7 month ago I had C-Section. My wight was 61.700 Kg after Delivery. Now it is 57 kg. I checked how severe my separation is. It's one finger. I am so excited to do these 21 days challenge. Is it good to lose the tummy fat?
Thank you so much
You are welcome! I am glad you are doing these exercises! I hope they help!
Hi. Many thank for the wonderful explanation. I have a one finger gap. Do I need to workout to close that gap or I could do other abs exercises like planks, crunches and sit-ups?
Usually a 1 finger gap is considered healed. As long as the separation is firm and not squishy or deep, you can resume traditional core exercises.
Thanks !
Is it possible to have this separation due to laparoscopic surgery? I had two small incisions along this area-one in the belly button and one under my sternum. Thanks!
It is, Emily. Whether the separation was naturally (pregnancy) or mechanically (surgery) induced, the diagnosis/symptoms and therefore the treatment would still be the same.
I've been doing the workouts in your videos for only 2 and half weeks. My separation was almost 4 fingers, and I checked it again this morning and it is 2 fingers with a little wiggle room. !! I was wanting to know if my belly is going to flatten out too? I still look somewhat pregnant. Thank you so much!
That's phenomenal progress, Kayla! Congratulations! Sounds like you're definitely on the right track.
There are great exercises to focus on healing an injured DR; if you're wanting to flatten things out my recommendation would be a healthy diet and some regular cardiovascular exercise with the exercises in this video: ua-cam.com/video/E3cfWpsWzZM/v-deo.html
Hope that helps!
How many times a week did u do them?
And what about the extra skin?
@@toniacbc I did them everyday. And I still do them just not everyday. I say maybe every other day now. I do have some loose skin. But nothing super bad. I don't feel the need to get surgery. I did have 5 boys back to back.
@@toniacbc also what I have been doing is derma rolling my stomach and thighs for stretch marks and the little bit if loose skin on my stomach. You could try that out. There are videos on UA-cam that show you how and explain the way it works. It does work ive notice a difference. It just takes time.
Thanks for this video! I’m pretty sure I have it, I could fit 3 fingers down pretty far vertically and 2 horizontally above my belly button and it went from an innie to an outtie after two pregnancies including twins 😓
Does it sounds like I have it? Will my belly button ever go back to normal without surgery? Thanks
Yes, it sounds like you could have it. This video may help you better determine if you have a DR or not: ua-cam.com/video/2sQWVVjxSoU/v-deo.html
I've been loving your DR videos! They've been super helpful and a great workout! I was wondering though when , if ever, can a person tell if they can start doing regular planks, push ups, crunches, etc again? Can a person eventually get back to doing all those exercises or am I going to have to avoid them for the rest of my life? Thank you!
Good question, Bazzy Bazz! Once your DR is 1 finger gap or less, that is considered normal and you can begin slowly doing traditional core work.
@@toneandtighten thank you so much for replying! That's really exciting and encouraging to hear.
P.s your wife looks amazing! Congrats to her!!
Hi Doc, I thought I have big gaps before I watch your video. So I’m only doing excercise for diastasis recti. I’ve checked mine and I have 1 finger gap. Can I do regular workout for building six pack abs? My belly is full of fat 🥲
Sorry for my bad English. Thankyou
Hi. I have a significant separation after having twins. I am fairly petite. 85 lbs before and after pregnancy. And unfortunately I was just doing the wrong exercises (I saw your video of the 3 not to do and I did all 3). So I made it worse. I am wondering if it will be okay to add a workout band to the DR exercises once I’m acclimated to the exercises to intensify it or it would it make it worse. Thank you
Once you are able to do them with perfect form, adding resistance is fine to do.
Nice Video. I had a C-section 9years ago. My mummy tummy is in my lower stomach. I did the DR test and it was just 2 fingers but my lower abdomen is bulging. Is it DR? Will the 21days exercise correct it? Must I lose body weight to correct DR?
The 21-day challenge is a great place to start to start healing your DR. You can work on losing belly fat at the same time by doing LISS and eating a clean diet. Here is a good LISS workout to start with: ua-cam.com/video/sPGNkGU2LqY/v-deo.html
How do I know when my diastasis recti is healed? Should I not feel a separation at all? Sorry if this is a stupid question. 6 months postpartum.
Selva, your diastasis recti is healed when there is only a 1 finger or less gap. I suggest continuing the exercises until there is only a 1/2 finger separation.
Hello..I am overweight..I have a lot of belly fat..not able to figure out if I have it!!I delivered 8 months ago through c section..
Work on the belly fat first! Consistent cardio and a better diet will take care of that faster than anything.
I'm in the same boat. You're not alone!
Awww. She looks great 6 weeks out! Where were you guys two years ago!???
It is never too late, Rachel B! You can start now!
I just started learning about this and I was wondering if after almost 8 years from my last c section I have any hope of getting rid of my mummy pouch?
Yes, absolutely! It is never too late to start healing your core!
@@toneandtighten oh thank goodness. It's been 3 years for me and my abs just won't do anything I want them too lol. I just found the channel, and I am excited to start trying these things.
What order do you recommend to exercise the body in? For instance would you do core, leg, arms? Just a for instance. I’ve had a few serious injuries to my body in the last four years or so and they have a downturn in my physical activity. Please help. Seriously missing my productive life! I was very active and I miss going down the river on and off a float, working physically challenging jobs and just playing with my family in general. I can’t quit yet I’m only 52!
I would start with the exercises that require the most strength and energy first. So legs, arms and then core.
Hi what about males as it can happen, i done the test and i find it hard to determine whether i have it or not, because there is that natural separation of the abdominals, my reason for searching in the first place is i have a prominent pooch kind of below the belly button, i wouldn't consider myself overweight, im fairly flat above my belly button, then i have this annoying stick out gut, is a physical therapist best person to see about this condition,Thanks.
I had my ab muscles cut twice due to botched surgeries. I will see if this can help me too.
Oh man, sorry to hear that!
Had a Doctor check and cleared me but I think I have a little gap near my belly button idk
I'm 10 weeks pp and have been cleared for everything! I was super active before. After healing some separation, now it's less that a two finger separation when doing the horizontal check. Does this mean it's okay to start doing crunches, planks, and other traditional core work now??
Jordan Loyola, a diastasis recti is healed when it is less than 1 finger gap. I would still avoid traditional core exercises for now until your gap has decreased some more.
@@toneandtighten thanks! These videos already helped me heal it from an original 3 finger gap. I'll continue to use them for a while. 😊
Hi, I know this video is three years old but I had DR after my second child, but now I am nearly two years post partum and tried this and I think I only have a max of one cm or not even that. Can DR heal naturally? Should I still do DR exercises as opposed to sit ups and crunches?
Sometimes the DR can heal naturally after delivery. Most of the time that is not the case. Even if you do not have a DR, these exercises are great for flattening the stomach, strengthening the core, and relieving back pain.
Can you still feel the separation if you're pretty overweight? I can't tell if I'm not suffering or I'm just THAT fluffy.
Haha! It's definitely still possible, Lisa! You might have to push a little harder, but you should still meet some resistance from the integrity of the ligament/connective tissue. Focus on finding the "valley" between the two halves of the muscle and you should be in a good position!
I feel the same I can’t really tell lol
I came to the replies to look for this! I can't tell. 😂😭
I'm so glad I found this video and your UA-cam channel. It's already been a little over a year since having my 2nd baby and when I did your test I was at the 1 finger gap! I'll do the exercises you reccomend though for DR while I wait to get my results confirmed locally. Have a blessed day!
You got this! Thank you for sharing!
It's so quiet I can barely hear anything.
Thank you for replying to me so fast but plz can u tell me that did u mean that there is no need for an ultrasound to check for diastisis recti.sorry for asking u again.
No, you don't need an ultrasound. You can check it yourself or have a physical therapist test you.
My abs are very close together until getting to the belly button and then there’s a two finger gap. I wonder if I can assume regular exercise. My stomach does protrude and has a lot of excess fat there in spite of me being around 115 weight
That sounds like you still have a DR, so I would avoid traditional core exercises until it is healed.
Proper Time for checking... morning before food...or other time
Anytime is fine but first thing in the morning may give you the most accurate check.
Ok I am an old mom and by that I mean my baby is 396 months old. I had never heard of the DR condition until recently a side years of talking to my doc about the fact my abs never seem to tighten up even close to what they were pre baby. My question is am I too far post baby to repair with these exercises also given my years of doing all the don't you listed in this video? At this age my goal is not the 6 pack abs just less baby pooch. Also yes I think my math is right my baby turned 33 yrs old in October.
No, it is never too late to heal your core! Start today!
I really appreciate this video! I checked mine and I only have 1 finger separation... does that mean I don't have diastasis recti or I do but very little? I'm 5'0" ft tall and 98 lbs, 6 weeks postpartum... still need to lose 10 lbs. I'm wondering if I should follow your complete program or the 21 days.
A 1 finger separation is great! I like for my clients to get to about half of a finger gap so I would say you have just a little gap. Combine the exercises with some LISS cardio and you will be on your way to losing that 10 pounds!
@@toneandtighten so after one goes down to half finger gap they can do the regular exercises like crunches? What if one never goes back to half finger?
So does that mean that we can do normal ab workouts with just 2 finger gap ? Like all kinds of planks and crunches ?
With a 2 finger gap you will want to still avoid those traditional core exercises. Those can be resumed when the gap is 1 finger or less.
After three years of delivery
Hi Dr, I been following all your series but I like this video, however, I'm struggling with my mummy tummy its moving like a jelly when I walk because of this I lost confidence and self-love. I'm 6 month postpartum, surprisingly I just check my diastatic and I don't feel any opening. I have being tying my tummy since I gave birth. How can I get rid of my mummy tummy? Here in Africa we're told to tie immediately after giving birth. Kindly advice on this matter
Hello! Focus on your diet and start LISS cardio most days of the week: ua-cam.com/play/PLT4Yite3Tx5nVO67jPoxgjGAALFUMUhXf.html
Hi, I am trying to check my diastasis recti myself. I find if I lie down flat, I felt like a three fingers separation. And if I lift up a little bit, it’s like two fingers. I am doing your 21 days challenge for now not to make things worse. I am 15 months postpartum and is my second time.
You will want to check once you bring your head up just a little bit. I hope you enjoy the 21-day challenge!
I have a 2 finger gap. How long does it take for diastasis recti to heal if I do your core exercises every day?
It varies for everyone, but you can expect to see results anywhere from 2 months to 6 months usually.
So I have had 5 kids back to back and I feel bulge and it burns I tried to tell my dr. and they’re like just strengthen it which I did and it hurts worse so now what?!
I have 1 finger 1 inch gap, can I do cardio now?
How long does it take to heal if im following your 20 min core workouts and i only have a 2 finger separation coz ive started the exercises 3 weeks ago and i havent noyiced a difference in the separation
Results will vary for everyone, but with consistency, most people see results in 8-12 weeks.
I have a 3-4 finger horizontal separation right at my belly button. Is that normal at the belly button?
A separation can be in different places so yes, it could be at your belly button.
I'm in 20th week postpartum and trying to do the test, unfortunately I just can't figure it out if I have DR or not. Can I just go ahead and do the recommended DR workouts even if I don't have it?
Yes absolutely!
thank you for replying me on 5yrs old video 😀
Hi there! So following this video, I was trying to figure out if I do have separation...above and below my belly button feels fine...my concerns is around my belly button..when lying down my belly button goes down (almost sinking) and it feels really soft around it...what does this mean? 😫😫
It sounds like you could just have a separation in that area. The exercises I show in this playlist are what can help you heal that! ua-cam.com/play/PLT4Yite3Tx5la-8ZatdyNVw5kmMgsuEyi.html
@@toneandtighten thank you for your response! I really appreciate it! I'll try out those exercises 😁
Hi! I've had diastasis recti for three years now (twins pregnancy) and it's 3 fingers approx... Is it possible to heal it after so long? And how long before expecting results?
Yes, absolutely! It is never too late to work on healing it! Most people see results in 8-12 weeks.
@@toneandtighten Thank you❣️
@@toneandtighten It's been many years for me and my kids are in their 20's (Yes, I'm old). I have been struggling with trying to lose the lower portion of my belly which hangs over for years and now understand that I should have been doing exercises for DR. Is it still possible for me after all these years to tighting the area below my navel so I don't have that overhang?
Hello. I have 3 kids and after my first baby I had umbilical hernia and over the course of time it’s size increased with pain sometimes. I had my 3rd baby one and half months ago. I didn’t know about diastasis recti that I need to look for and work towards it.
My question is -
Is there any exercise you recommend to reduce that hernia ?
Due to hernia I cannot check for diastasis recti, what do I do?
I’m confused. Please help.
Thanks
Exercises to heal diastasis recti can help reduce the size of the hernia if it is mild. If it is severe, you will want to follow up with your doctor.
Hi my baby is 10 month and I have so many trouble with digestion.
Hi, mine is 2 fingers, but I am wondering about the depth of it on my belly . I couldn’t feel the resistance of tendon between the two recti... is that normal?? What to do to fix it??
That is normal and the exercises in my postpartum playlist will help to heal your separation in your width and depth: ua-cam.com/play/PLT4Yite3Tx5nV9K2geZIg5oKRuL_X9Ph8.html
So mines is 2 can i go and do ab workout or core abs
I actually did what u said and i feel lyk i dont have much gap. Its been 13 week after my child's birth and i have done none of those DR workouts. Is it possible that DR can cure without working out or m i checking it wrong? Please do reply
It can resolve on its own after delivery. It isn't as likely, but it is possible!
So if you only have a two finger gap is it necessary to only do DR exercises or can you forgo them?
Natasha, great question. A two finger gap is actually quite a large ab separation, so I would recommend that you do DR exercises that will close the gap and then move on to other exercises once the separation is closed. If you forgo the correct exercises, you may do more harm to that ab separation than good.
@@toneandtighten okay thanks :)
You say 1 to 2 finger gap is ‘normal’… Are you saying normal as in having a diastasis recti diagnosis? Or normal as in that’s how normal abdominals should feel? It’s not really clear what is a fail and pass with this test… clarification would be appreciated.
There will always be a small gap in between your abs. A 1 finger to 1.5 finger gap is a normal gap and a DR is probably not present.
Once the gap is closed, can we get back to the normal an exercises?
What if we do normal workout now? Does it worsen diastasis rectii?
Once the gap is closed, you can resume traditional core exercises. While you are working on healing it, you will want to avoid those exercises or they will make them worse.
Can one have this condition after 15 years post last pregnancy,If it was not taken care of at that time.
I have a belly that looks like diastatis recti.Need I follow the same exercises to tone up my abs
Yes, you definitely could have it if it was never healed from your last pregnancy.
Thank you for the reply .After doing the exercise for a month, I have only one finger gap in the morning.but in other time I have more than one finger gap...Does my diastasis recti actually healed.Can I do pushes and other exercise....
Hi, I am 15 months pp. I have checked it out and seems to be a 1.5 finger separation. Does it ever get back to no separation / pre-delivery state?
There will always be a 1 finger or less separation normally!
I had C-Section. I am 6mos PP. But still look 6mos pregnant. I checked and I have DR. 2 and a half finger gap. Can I start excercising to heal my DR?
Yes, you can! As long as you have had clearance from your doctor to exercise, you can begin these.
I have 3 finger gap. Does it help me to go back to normal. And how long it will take.
Yes, check out my playlist with all of the effective workouts: ua-cam.com/play/PLT4Yite3Tx5nV9K2geZIg5oKRuL_X9Ph8.html
What about doing this test after three years
Absolutely! It is never too late to test it and heal it!
Sir I have a diastasis recti five year old plz make a video for old diastasis recti and I have four finger gap and I have triplet baby so how can heel my diastasis recti
These videos should help you! ua-cam.com/play/PLT4Yite3Tx5la-8ZatdyNVw5kmMgsuEyi.html
I had a baby 3 yrs ago, I was not aware this could be my issue. Is it too late to correct this 3 yrs out?
Never say never, Claudia! As long as you can contract the muscle there's still room for improvement. Good luck!
@@toneandtightenthank you! I'll give it a shot!
@@toneandtightenI am 16mths pp. pls do I need to use a postpartum belt while doing the exercises for Dr?
Hi sir am just seeing u r video's I really like it.its sooo easy nd nice bt sir .can I do this exercise .I have 2 c section delivery .nd tubectomy also done in just 8month completed bt my belly fat is more nd it's full loose sir wt am doing sir .I want ur reply sir isee some videos bt his not reply any one I think u suggest me plz......sir
Yes, these workouts would be perfect for you to do as long as you have clearance from your doctor to exercise.
Is it possible to heal and be at a 1 finger gap, do the 21 day challenge along with some HIIT workouts, and the gap return?
I checked myself before doing the 21 day challenge at 2 months postpartum and had about 1/2-1 finger separation and a 1 finger separation right at my belly button. After, I felt like the gap had closed a little more and was feeling good.
At the same time I was doing HIIT and cardio workouts and feeling really good and stronger. Now I'm at 3 months postpartum, still doing the workouts and a few of your postpartum DR ab videos and I feel like the gap is a little more prominent. It's still 1 finger wide up and down and now 2 fingers wide at belly button. Maybe I was like that and just lost some fat so I can feel it better? It's all 1 finger vertically.
It is possible that you can see it more now if you have lost fat around your belly. Make sure the HIIT workouts are not including pushups, burpees, mountain climbers or planks as those will make it worse!
I am not able to say that I am having DR because above 1 inch belly button I am not having gap and below 1 inch of belly button I am no having gap but on the belly button I feel little bit one finger gap and the muscles are hard and strong when I touch it and I am 16 months postpartum,whether I am having DR or normal? Can I do normal core workouts or not? Guide me
A DR is considered healed when it is 1 finger gap or less!
I just realized that I have diastasis Recti after 9 yrs of giving birth to my twins. Is it still possible to heal Diastasis recti after all this time?
Yes, it is still possible! As long as you can contract the right muscles in the right way, it is not too late!
@@toneandtighten Thank you very much for replying. You have given me lot of hope.
had four kids, four c-section, my youngest is 8 years old, almost 9. I've been working out four months now and it is considerer fully functionnal, but i'm sure it still has some healing to do. I had a +-5cm gap now it is down to 1-2cm.
I have a separation but never did anything about it. I had my child 7 years ago. Will it work for me? Thanks
Yes, absolutely! It is never too late!
Dr. I have checked for my diastis and i can't even stick my finger... But my belly is still hanging and faluting....why it is like this and what can i do to get out of this?🤔
I would focus mainly on your diet to help lose body fat!
Lousy that doctors will clear postpartum moms for exercise without checking first for diastasis recti in office. 😳 So many common exercises can make it worse! Thank goodness your wife has you to pick up the doc’s slack. 🤦🏻♀️
It is true! I wish they checked more often.
If I had a c section is dr still common? Is it the same exercises?
Veronica, a DR is definitely still common in c-section moms because it's not about the delivery method- it's about the pregnancy. A DR is formed from the stretching and separation of the abs to accommodate for the baby. The same exercises will be used!