Diastasis Recti Treatment in Knoxville

Diastasis Recti Treatment in Knoxville

Have you ever felt weak in your core even after you’ve worked out?  Have you wondered why, after having a baby, you just can’t seem to get rid of the “baby” fat around your belly?  Or maybe you think you just have the infamous “beer belly”.  You could be suffering from diastasis recti.  Simply put, diastasis recti is a separation of the abdominal muscles, the transverse abdominis to be exact.  The transverse abdominis is the deepest core muscle of the abdominals.  

This separation can lead to low back or hip pain, intestinal issues, pelvic floor dysfunction, and hernia.  In the past, most doctors thought the only cure for this disorder was to perform surgery.  However, we’re here to tell you there is a less invasive way to address this problem and that is through proper belly breathing, good posture, and exercise, which will be explained to you in the upcoming paragraphs.

How to Check for A Diastasis

Seeing your doctor or physical therapist would be ideal however, you can check for yourself.

Therapist treating a patient with Diastasis Reacti 1st Lay on your back with your knees bent.  Make sure you are lying on a firm surface, such as the floor, without a pillow behind your head.  

2nd Starting directly above the belly button, place your fingers horizontally across your belly.  There should be a small dip, or opening there already because the abdominals don’t actually connect there due to the umbilicus or belly button.

3rd Start with placing two fingers down. Once your fingers are placed, slowly raise your head off the ground as if to perform a crunch.   You will feel a slight squeeze on either side of your fingers. If you don’t feel a squeeze, add another finger and so on until you feel a gentle squeeze, each time lowering your head and raising it again.  

4th If you feel a squeeze with only two fingers, you likely don’t have a diastasis.  If more than two fingers are needed, you have a diastasis.  This can be found in both men and women.

Exercise To Close The Diastasis

Now that you have measured yourself and know for sure that you have a diastasis, you can perform the exercise to close it.

chiropractor guiding a patient to straighten her back 1st Begin by sitting in a firm chair with a straight back, feet planted on the ground.

2nd Place your hand over your diaphragm and breathe in through your nose and out through your mouth.  The diaphragm should fill with air, like a balloon, when you breathe in and deflate when you breathe out.  This is proper belly breathing.  You must get this part down before learning the actual exercise.  

3rd Once you’ve mastered belly breathing, you will inhale deeply.  

4th On the exhale, you will shush it out, sounding like an angry mom or librarian (shhhhhhhhhhh).  This must be forceful to engage the transverse since again, it’s the deepest muscles.  

5th When the muscle is fully contracted (pulled in), you will begin counting to ten.  The reason for counting out loud is to ensure you are breathing through this exercise and not holding your breath.  

6th Holding your breath will cause intra-abdominal pressure and will contradict all you are trying to accomplish, which is to contract the core.  After you’ve counted to ten, relax the core.  

You’ve just performed a proper transverse abdominis contraction. You need to perform this exercise ten times a day, that is only 1-2 every couple of hours.

Chiropractic Care in Knoxville

With over 15+ years of experience, Knoxville Spine & Sports has the expertise to alleviate your pain to get you to optimal health and peak performance. We specialize in various therapies, techniques, and treatment options including chiropractic, physical therapy, dry needling, strengthening & corrective exercises, McKenzie Method, and more. Call our office today at (865) 229-8796.

  • Contact Us

    8029 Ray Mears Blvd, Suite 300
    Knoxville, TN 37919
    United States
    Phone: (865) 229-8796
  • Office Hours

    Monday
    7am-12pm & 1pm-6pm
    Tuesday
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    Wednesday
    7am-1pm
    Thursday
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    Friday
    7am-12pm & 1pm-4pm
    Saturday & Sunday
    Closed

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    contact information

    8029 Ray Mears Blvd, Suite 300
    Knoxville, TN
    37919
    Phone: (865) 229-8796

    office hours

    Monday
    7am-12pm & 1pm-6pm
    Tuesday
    7am-12pm & 1pm-4pm
    Wednesday
    7am-1pm
    Thursday
    7am-12pm & 1pm-6pm
    Friday
    7am-12pm & 1pm-4pm
    Saturday & Sunday
    Closed

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