Abdominal Separation/DRAM

Abdominal separation, DRAM or diastasis recti is one of the main reasons women come to see us postnatally. It is a very normal part of pregnancy to allow for a growing baby & abdominal content. The 'separation' is stretching of connective tissue called the linea alba which is most prominent between the rectus muscles (6 pack). The linea alba attaches to many of the other core muscles as well, highlighting the importance that everything is connected, and nothing works in isolation! In the postpartum, this separation can remain to varying degrees, from 1cm to 10cm long and varying degrees of depth as well. Unfortunately, nothing can predict the size of separation you have or how long it will remain, there are some factors which can contribute though. Some of these factors include:

• Genetics

• Posture

• Types of exercises completed.

• Breathing mechanics

• Positioning of baby

• Shape of pregnancy belly

• Nutritional status

Having an abdominal separation can make you feel anxious about returning to activity or exercise, however there are many things you can do to help support it & potentially help reduce it. The first things to focus on in early postpartum are;

• Rest

• Good hydration

• Nourishing foods

• Improving posture

• Improving movement patterns

• Remembering to breath

The next steps you can take are targeted exercises to help improve posture, breathing mechanics & reengaging your core muscles. These are best prescribed under the guidance of a women's health professional such as an exercise physiologist or physiotherapist. Exercise isn’t ‘bad’ for separation, it’s all about finding safe and suitable exercises and executing them correctly! A great place to start is correctly activating your core and improving some of the everyday movements you complete at home.

At Bloom we will assess your separation, posture, breathing and movement patterns and prescribe an exercise treatment plan specific to you!