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Abdominal Separation

Abdominal Separation

So you are pregnant or have had a baby and looking for any information on abdominal separation. What even is it? After I had my babies, I didn’t even know abdominal separation existed. I did know our abdominals could separate (it does make sense now), but I thought everything went back to the way it was. Boy was I wrong! It is amazing how much you learn about your body and what it does post-baby. Not to be too TMI in this blog, but no one told me that I would pee my pants when my waters broke and it would just keep on coming, no one told me that my tummy wouldn’t shrink back after the baby came out and certainly no one told me I had to give birth twice (think about the placenta) 😉

All these things they don’t tell you, but you definitely find out through experience. They do say that’s the best way to learn, but seriously! So after our miracle is born and we feel like we can walk about without feeling sore and numb downstairs, we wait for our tummies to shrink. Now for the likes of Victoria Secret models where they look amazing four hours after giving birth, this my friend is the total exception. For the majority of us, it takes a while, and for some, it never shrinks. So why! A little friend I like to call abdominal separation. So what is it and why is it responsible for our pokie outie belly button, our sore backs, pelvic incontinence and ‘pooch’ tummy. It's called diastasis recti.

Abdominal SeparationAbdominal separation is where the connective tissue which holds the recti abdominus muscle together is stretched and weakened, ultimately exposing in internal organs. This weakening of the connective tissue makes it harder and in some cases almost impossible to hold your transverse muscle in when exercising or moving around. abdominal separation may occur when the baby grows, and increased pressure is placed on the connective tissue. Without protection or strength from your transverse muscle, other muscles in the body take over, such as the lower back, shoulders and even the pelvic floor.

Abdominal separation can be identified by feeling for the gap between the rectus abdominus and also measuring the depth of the connective tissue. A certified Trainer in Diastasis Recti should complete this assessment.

If you identify with any of the below symptoms, odds on you will have abdominal separation:

  • Soft podgy tummy
  • Sticky outie belly button(yep – you have abdominal separation for sure)
  • Frequent participationas a child (or adult) dancing, swimming, golf, gymnastics or yoga
  • Have had 2 or more children- 33% of women have Diastasis Recti with their first, 66% with their second and 100% with their third.
  • Twins or multiple births
  • sometimes you pee your pants
  • carried very large during your pregnancy
  • Showed very early in your subsequent pregnancy
  • Lower back painafter or during exercise or lifting 

If you identified with any or all of these above, you might have abdominal separation. To check, No Mummy Tummy have free seminars where you are able to learn more about abdominal separation or organise a consultation with one of our Trainers to determine the size of yours.

If you know you have an abdominal separation and want to know more about the options to help reduce it, visit our website www.nomummytummy.com.au or contact the head office team on 1300 217 372