What is Diastasis Recti?

A Diastasis is a separation of the rectusabdominis (the “six pack” muscle).   When this occurs the integrity of the rectusabdominis has been lost and weakened.

What causes a  diastasis?

Many people are unaware that they have a diastasis so the exact cause may be unknown for some people.  However the following are all things that contribute to a diastasis.

  • Pregnancy or a beer belly.
  • Improper abdominal exercises.
  • Incorrect body alignment and movement.
  • Inappropriate baring down during childbirth.
  • Pelvic floor stress and disorders.
  • Overuse of back bending movements (such as backbends, cobra, and swayed back)
  • Multiple births.
  • Now allowing the body adequate time to heal after childbirth.

How do I know if I have a diastasis?

  • A bulge around your belly button when leaning back
  • Protruding belly (looking pregnant)
  • Low back pain
  • Constipation or irritable bowel problems
  • Pelvic floor issues (prolapse)
  • Menstrual cycle issues
  • A uterus that is tilted forward

Watch this video to see if you have a Diastasis Recti.


Christina’s Story of Having a Diastasis Recti:

I (Christina Mroz), felt that my belly was getting rounder and that my abdominal muscles were not as strong as they once were and just attributed it to the fact that my body needed longer than a year to heal from birthing twins.  I tried to dismiss my observations; however the question, “Is something was wrong with my core?” kept coming to mind.  As a Pilates Instructor, I’ve always prided myself on good abdominal muscles but now I was not so sure.  I happened to stumble across the term diastasis and decided to look it up.  I read books, searched the internet, and watched videos about diastasis.  I discovered that I had a mild diastasis.  It was about 2 fingers above my navel, 2 fingers below, and 2 finger wide.  Upon discovering this, everything seemed to fall into place.  As I researched about diastasis, I was shocked to discover that this was a injury which required healing and restoration.   My own diastasis journey is what has fueled me to help other women prevent and heal diastasis.  One thing that shocked me more than anything else was that many of the things I thought were “correct” actually contributed to my diastasis.  Through my work on restoring my abdominal strength, I am proud to say that my diastasis has minimized–my rounded belly is shrinking, my abdominal strength is returned, and my posture has greatly improved.

To see before and after pictures of Christina’s diastasis, click HERE.

Resources to Help Heal Your Diastasis


Experts on Diastasis Recti Online Course

Check out the following videos

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