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HOW do you know you have an ab separation (diastasis recti) and WHO can have one?!

'Diastasis Recti' - a fancy name for, basically, a gap between your ab muscles (down the midline, linea alba). It is common in pregnant women and postpartum women BUT it is not just limited to us mums!

WOMEN AND MEN can have an ab separation.

It often presents as a bulge, coning or doming, or triangular shape along the mid line, when the muscles are pushed out (often during ab exercises such as crunches, or even during a plank hold where it is unsupported - or you may see it when you cough).

There is often a sense of core WEAKNESS, and often lower back pain.


It may come with PELVIC FLOOR DYSFUNCTION. There is no firm research to say they are related, and in fact my training course (GGS) would suggest they are actually not.

There is some suggestion however, that if you work on your diastasis too much you can in fact worsen prolapse and pelvic floor issues - good tension helps fascia heal (that midline connective tissue) but when a lot of core tension is generated it may be at the expense of the pelvic floor (if not executed well)..

On the other side of that though - working on healing your diastasis and strengthening the abdominals can assist the pelvic floor to work functionally! When the glutes and the abs and the WHOLE CORE are working functionally together (all doing their job) the pelvic floor is more able to work optimally. The Pelvic floor is a COMPENSATOR - so when your abs aren't firing, or your glutes, your pelvic floor is often the one picking up the slack - which is where a too tight pelvic floor can happen.


If you have an ab separation it is really important to be aware of it!! If you know you have an ab separation you can be more mindful of how you perform your day to day activities, to prevent making it worse and also to help the healing process.

Self check for Diastasis Recti (How to video) - in our ONLINE CORE RECOVERY 6 WEEK PROGRAM.

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