What is DR?

It is the separation of the rectus abdominis or "six pack" that occurs during pregnancy to allow the growth of the uterus. Sometimes after childbirth this separation closes once the uterus returns to its original size. But for some mothers it stays apart especially after having multiple pregnancies and the abdomen looks bulging. For many of us this can be frustrating as we lose the pregnancy weight but still have that "pouch" and sometimes we are asked when the baby is due? ;( Our first instinct is to do "crunches" to flatten it. Unfortunately when doing traditional crunches, the muscle does not flatten or gain strength, in fact, the DR is made worse. This lack of strength and integrity of the abdominal belt results in pain back and pelvis and umbilical hernias.

 

Which exercises to avoid so as not aggravate DR?

• Sit ups and crunches

• Planks.

• Bow poses

• Push ups 

• chin ups

• y any effort such as pushing y lifting heavy objects. 

 

There have been studies indicating that no one, with or without diastasis, should do the aforementioned exercises (The surprising down side of sit-ups). These increase intra-abdominal pressure, pushing our organs outwards against the linea alba and downwards against our pelvic floor, weakening it and causing urine loss and vaginal prolapses, among other complications.

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Why should we try to correct the DR?

​Although DR is not dangerous in the sense that it is not life-threatening, it can cause a series of physical and even psychological problems, since our lives begin to revolve around managing its symptoms. The abdominal belt functions as a corset or support for our organs and the spine; This separation does not allow the abdominal muscles to carry out this function, thus causing:

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• Urinary and fecal incontinence

• Lower back pain​

• instability in the pelvis

• Increased risk of herniated discs, umbilical and vaginal (prolapses)

• Bad posture

• tilted uterus

• Digestive problems such as constipation.

• and the typical "pouch" or "mummy tummy"

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What to do?

At Spirare Fitness we can help you. We check if you have an abdominal gap and measure it to keep track of progress. We use the HYPOPRESSIVE and GYROTONIC® Methods, which are very popular in Europe for their effectiveness and go far beyond Kegels. Call us at 787-674-1959 or send us an email and make an appointment for an evaluation session!

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