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What is Abdominal Separation?2/13/2021 What is Diastasis Recti? During pregnancy, you may have noticed a separation of your rectus abdominis or “six pack” muscles. These muscles are connected by the linea alba at the midline of your stomach. The partial or complete separation of these muscles is called Diastasis recti. This is very common during and following pregnancy. if the muscles don’t go back together spontaneously, you may suffer long term effects. Symptoms can include “bulging”, “tenting” or “doming” of the abdominal contents through the separation. You may not have pain or discomfort, but you may have increased sensitivity in the area. Other symptoms can include back pain, feelings of core weakness or instability. How can I check if I have it? An easy way to check if you have the separate is to lie on your back with your knees bent and feet on the floor. Press your fingers down gently in your belly button and perform a mini crunch only until your shoulders come up. Feel for the sides of your rectus abdominis muscles with your fingers. Separation is commonly discussed in terms of finger widths -- for instance, two or three (or more) fingers' separation. What can be done to fix it? Strengthening of the transverse abdominis in conjunction with the pelvic floor muscles can help close the separation and provide good core stability. While you have the separation, avoid doing crunches, planks or high level core exercises. A Pelvic Physical Therapist can diagnosis Diastasis Recti and provide weekly sessions with appropriate progression. Patients who are consistent with home exercises and treatments start to see changes with in a few weeks of training.
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You should aim to drink half your body weight of water (in ounces) every day to ensure your body is properly hydrated, and your bladder is happy. Try to avoid drinking too much caffeine, carbonated beverages, or artificial sweeteners, as these can irritate your bladder, increasing your bladder urgency. Often times, people will restrict fluids in hopes of decreasing urgency, however, concentrated urine will send more signals to your body to get to the bathroom.
Properly functioning kidneys and a healthy bladder empties 5-8 times a day. If you are urinating more or less than that, you may want to speak with your doctor. Whether you have developed habits of habitual holding or voiding “just in case”, these habits can lead to issues down the road. Daytime, or nighttime urinary frequency can take over your life! It’s normal to wake up once per night or not at all you are under 50, and 1-2x if you are over 50. Leaking urine is common and often associated with pregnancy or aging, and 10% children over 5 also have leakage concerns. Leakage can be caused by weakness and/or tension of the pelvic floor muscles. Leakage in any amount is NOT normal. See if Pelvic PT may be right for you, Call Dr. Stephanie to discuss your concerns today. |