Postpartum Diastasis Recti 2017: how to exercise with an ab separation after Pregnancy

diastasis recti or rectus diastases is an abdominal separation and don't worry if you had it because it can go back to normal but what I'm going to do is I'm going to go over with you exactly what it is kind of what you're working with the self test, but you can do to see if you have the condition how to exercise and what you should do because there are some things that are going to make it worse so first let's talk about what it is and what we're working with and you've got the recti bellies which are your rectus abdominis is the overlying abdominal muscle kind of the muscles that you see recti bellies, and we all have tissue in between we all have a small separation because director bellies are not totally connected like that there's tissue in between now if your separation is bigger than 2-3 finger widths – when you do a self test then you probably have the condition Now this is in medical condition, it is something that you should get diagnosed by your doctor

When you've got this abdominal separation your ab muscles aren't contracting effectively This condition comes about later in pregnancy We've actually seen a lot more prevalent than was once thought Recently and probably the last 18 months been a flood of research studies on it which are showing that it's definitely prevalent in your third trimester and even six weeks six, months postpartum But what is shown in the exercise or in studies is that exercise help It shows that non – exercising women don't see as many results

But here's where it gets a little sticky in the research Nobody agrees on the exact exercises that you can do and that you should do and what would make a better So again that's why I go back to a moderate to severe case you need to be working one-on-one with a physical therapist or a physiotherapist So that self-test what you do is you lie in a crunch position and us place two fingers horizontally and usually above your belly button Now this can happen anywhere along the midline

Actually while we're talking about it can happen to anybody it can happen to men, women, babies, it can happen to anybody I'm talking to you because you probably came to me for Moms Into Fitness So we are using to test right above the belly button or right below the belly button because it's usually the biggest point in pregnancy and where the separation can occur Lying on the ground you would do a simple crunch by placing two fingers about an inch above your belly button As you crunch up, if those two fingers kind of fall into a valley and you feel that separation or that gap right there then you probably have the condition and should talk to your doctor about it

Now 2-3 finger widths considered a mild case 3-4 fingers is considered a moderate case 4+ fingers is considered a severe case So once again moderate to severe = physical therapists physiotherapists Now we're going to get into probably why you're listening this

What can you do and what you shouldn't do? Well the thing is you don't want to do any exercises that are going to exacerbate the issue or add pressure on the tissues In our Love Your Body workout series I am the modifier – if there's somebody else in the video with the I'm the modifier and you're going to follow everything that I do There's also a core workout specifically made for the diastasis recti modification and you're going to do that one, instead of the regular core workouts As to what you shouldn't do I go over that in the videos You should not do twisting motions, you should not do planks, you should not do anything that you're hinged over and putting a lot of added pressure on the tissues I want you to know that it can get better it will get better sometimes it takes time but the goal is to work your inner core: your transverse abdominis and your pelvic floor and not add any extra stress those tissues if you have any questions please feel free to email me anytime about it even in our Prenatal & Postnatal fitness certification we have a section designated to this condition so feel free to come with us anytime about it!


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