Many women experience a protruding belly even after giving birth, often wondering, “Why does my stomach look pregnant?” This post-partum pooch can be caused by a condition called Diastasis Recti (DRA), the separation of the rectus abdominis muscles.
Understanding Diastasis Recti
DRA occurs when the connective tissue, the linea alba, that joins the two rectus abdominis muscles (the “six-pack” muscles) stretches and thins, causing a gap between them. This separation can make the belly protrude, giving the appearance of still being pregnant. A simple self-check can help determine if you have DRA. Lie on your back with knees bent and feet flat. Place your fingers pointing downwards into your belly button. Lift your head and neck slightly. If you can sink two or three fingers into the gap, DRA may be present. Repeat this check above and below your navel.
Beyond Abdominal Exercises: A Holistic Approach to DRA
While abdominal exercises are important, addressing DRA effectively requires a comprehensive approach. It’s a misconception that one single exercise can fix a “mummy tummy.” Daily activities like lifting, walking, sitting, and even breathing can impact DRA. Correcting it involves proper body mechanics in all these areas, along with targeted exercises. Contrary to some beliefs, having DRA doesn’t restrict you from certain exercises. The key is performing exercises correctly and with enough strength to avoid further increasing abdominal pressure.
Comprehensive Evaluation and Treatment
If you suspect you have DRA, consulting a physical therapist is crucial. A thorough evaluation will assess not just your abdominal muscles, but also your posture, gait, breathing, diet, and the strength of your back, hips, pelvic floor, and legs. Treatment plans are customized to address individual needs and often include specific exercises and lifestyle modifications. This holistic approach aims to improve overall core function and prevent future issues like lower back pain.
