Bigtex
VIP Member
- Aug 14, 2012
- 934
- 1,374
I know this is very common in powerlifting and I have also see the same thing in bodybuilders that are squatting very heavy weight over a period of time. Diastasis recti, or rectus abdominis diastasis, is defined as a gap of about 2.7 cm or greater between the two sides of the rectus abdominis muscle. The distance between the right and left rectus abdominis muscles is created by the stretching of the linea alba, a connective collagen sheath created by the aponeurosis insertions of the transverse abdominis, internal oblique, and external oblique. This condition has no associated morbidity or mortality. So you absolutely aren't going to die from it.
When we do squats or deadlifts we expand the abdominal cavity pushing against the belt to give adequate support to the spine. As the weight goes up the pressure in the abdominal cavity increases greatly. This pressure gradually stretches the linea alba apart eventually creating a permanent gap down the center of the abs. This has been a huge problem in bodybuilding. lately in the heavy weights. So this problem needs to be addressed early so the problem can be corrected before it gets so bad that surgery is the only fix. If this issue isn't addressed, you can be down to 2% BF and still look like you have and extended gut.
![linea_alba1361125998411[1].png](https://www.theironden.com/forum/attachments/linea_alba1361125998411-1-png.11648/ "linea_alba1361125998411[1].png")
This is what I consider a very mild case as I have seen some the size of a half football.
![diastasis-recti-in-men-696x462[1].jpg](https://www.theironden.com/forum/attachments/diastasis-recti-in-men-696x462-1-jpg.11647/ "diastasis-recti-in-men-696x462[1].jpg")
What can be done???
I have attached a file showing some different simple exercises that can be used to correct this in mild cases. More serious cases may require surgery. The last thing you want to do is ab work like sit ups or planks. They will just make it worse.
When we do squats or deadlifts we expand the abdominal cavity pushing against the belt to give adequate support to the spine. As the weight goes up the pressure in the abdominal cavity increases greatly. This pressure gradually stretches the linea alba apart eventually creating a permanent gap down the center of the abs. This has been a huge problem in bodybuilding. lately in the heavy weights. So this problem needs to be addressed early so the problem can be corrected before it gets so bad that surgery is the only fix. If this issue isn't addressed, you can be down to 2% BF and still look like you have and extended gut.
This is what I consider a very mild case as I have seen some the size of a half football.
What can be done???
I have attached a file showing some different simple exercises that can be used to correct this in mild cases. More serious cases may require surgery. The last thing you want to do is ab work like sit ups or planks. They will just make it worse.
