Tracking your progress when working on closure of your diastasis recti separation (DRAM) involves a combination of self-assessment, professional evaluation, and monitoring changes in symptoms and physical function. Here’s a simple suggestive guide on how best to track your progress:
Measure the gap:
Initial Measurement: At the beginning of your treatment, measure the width of the gap between your abdominal muscles. This is typically done by lying on your back, no pillow under your head, with your knees bent and feeling for the separation of the Rectus Abdominis muscles. Our trained Physiotherapist will show you how to assess your DRAM.
Regular Check-ins: We suggest measuring your gap regularly (e.g., every 3-4 weeks) to track changes. Use your fingers to feel the gap and note any decrease in width and depth of the separation. Document as you progress.
Real Time Ultrasound Imagery (RTUI): At PhysioMatters we use the GOLD standard of measurement known as RTUI to view and assess with accuracy your DRAM separation width and depth.
Monitor Symptoms
Pain and Discomfort: Keep track of any changes in pain or discomfort in your abdominal area. Improvement might be indicated by reduced pain or discomfort.
Functional Symptoms: Note any changes in symptoms such as lower back pain, pelvic floor issues, or difficulty with daily activities. Improvement in these symptoms can indicate progress in your recovery.
Track Your Exercise Routine
Consistency: Record your exercise routine to ensure you’re consistently following your prescribed regimen. Note any modifications or progressions in exercises.
Technique and Intensity: Document how well you’re able to perform each exercise and any changes in technique or intensity. Improvements in form and ability can be a sign of progress.
15-30 minutes of a tailored core strengthening exercise program, done daily or at least 4 x a week will show changes in your DRAM.
Assess Functional Improvements
Core Strength: Observe changes in core strength, such as improved ability to engage your abdominal muscles, better posture, and increased stability during activities.
Daily Activities: Track how your ability to perform daily activities and exercises improves over time. Improved functionality in activities like lifting, bending, and standing can indicate progress.
Professional Evaluations
Our Physiotherapists will review your progress weekly then fortnightly: Regular check-ins with your physiotherapist can help assess progress. We will take clinical measurements, evaluate muscle function, and adjust your treatment plan as needed.
Document Changes
Progress Journal: Keep a journal to document your measurements, symptoms, exercise routine, and any observations about your recovery. This can help identify trends and areas needing attention.
Photos: Taking photos of your abdominal area from various angles can help visualise changes over time. Make sure to take photos under consistent conditions for accurate comparisons.
Evaluate Psychological Well-being
Self-esteem and confidence: Track any changes in your self-esteem and body confidence as your condition improves. Positive changes in mental well-being can be an important part of the recovery process.
Adjust Your Plan
Modify as needed: Based on your observations and feedback from your healthcare provider, adjust your treatment plan to address any challenges or to continue progressing effectively.
Tracking progress with diastasis recti is an ongoing process that involves a combination of self-assessment and professional guidance. By regularly measuring the gap, monitoring symptoms, and documenting your exercise routine and functional improvements, you can gauge your recovery and make informed decisions about your treat
We will keep your progress on track and ensure your improving in strength and closing your diastasis recti gap. You will see changes within 3 months if you stick too our advice and strength training programs.
Link to more information on diastasis recti treatment.
We look forward to assessing and treating you.
Contact us here for a consultation 😊
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