Have you ever looked down at your stomach during a movement, see your midline bulging outwards and wondered "why the heck does my stomach look like that"?... Let's talk about coning and doming.
Coning and doming of the abdomen are signs that your core is struggling to regulate pressure well. These can be signs of diastasis recti (DRA) - a widening of the space between your six pack ab muscles. DRA is a normal adaptation during pregnancy and happens in 100% of pregnancies beyond the second trimester. It can linger into postpartum as well, and can take upwards of 6 months postpartum to heal.
Doming and coning can show up at different times with movement. Sitting up from the couch, lifting a heavy bag, pushing a stroller, rolling over in bed - all day to day activities where you might notice a tenting of the abdomen.
Doming looks like a firm "dome" over your midline. It's more broad and flat than coning. Doming is more of a sign that your whole core is not working together well, and that you might not be bracing through your whole core (front, back, sides). This can be due to performing an exercise that may be too challenging for where you are at.
Coning looks like a narrow "tent" down the middle of your six pack ab muscles. This can be a sign that you are not engaging full core as well, that the exercise is too difficult, and that you;re having trouble maintaining tension through your linea alba - the "white line" that connects your six pack ab muscles in the middle (the linea alba is what widens to create DRA during pregnancy).
Coning and doming are NOT dangerous. If you notice them, you are not damaging anything. They are a sign to try and modify a movement. They are a signal from your body to try something different, potentially. There is a difference between "hard coning/doming" and "soft coning/doming". If you are performing a movement, notice tenting, try feeling around your stomach with your hand. If you can still feel the edges of your six pack abs with your fingers - that tenting isn't likely a big deal. If you can't feel any difference between tissues - everything is one firm cone or dome - that's a sign to modify a movement more urgently. We don't want sustained, high pressure on tissues that are already stressed.
When supporting a client through coning/doming - I always coach first. We try to alter their bracing/breathing to see if we can get a change. If not, we then modify a movement to make it a little easier and see if that changes anything. Often this does the trick. Core fatigue is very real and can lead to coning/doming as you work those muscles.
Have you ever noticed coning or doming? What questions do you have?
With peace and love,
Dr. Ellyn Halley, DC, Doula, Coach
Doc Halley Solutions
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**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.
