We’re in the middle of our series on Diastasis Recti. Today is all about protecting that belly! Although it isn’t always possible to avoid a DR - some say as many as 100% of pregnant women have some separation by their 3rd trimester - it isn’t all bad news. Here are some things we can do:
Avoid overdoing it with the ab workouts. If you’re having back pain or lots of rounding/arching in your spine with say a double leg lift, chances are you aren’t ready for that exercise. Once you’re fatigued with any type of exercise your chances of injury increase. The same is true for abs. When you’re straining your neck muscles to do a sit-up, it’s time for a break.
Modify movements that pull or stretch the middle of the stomach. Grab a step stool to reach the top shelf instead of over-stretching and flaring the ribs. Roll to one side before sitting up from bed. Use good body mechanics when reaching for your baby in the crib (spare your back!).
Watch your posture. Slouching allows those muscles to gape which we want to avoid. Think about ears over shoulders over hips over knees over ankles. Can’t tell if you’ve got it? Have a friend take a picture of your profile and see what you notice. Still not sure? Keep an eye out for the next post where we’ll go into specifics of good posture to support a DR.
Hope you’re enjoying these posts! Let us know what you think below. ...
2 weeks ago ·
Diastasis recti (DR) is talked about a lot more than it used to be. But, I bet there are a few things you don’t know about it. DR can affect anyone - male or female. In fact even some newborn infants have a DR. A few things put you at risk - large fluctuations in weight, surgical incisions into the abdominal wall, connective tissue disorders, overdoing ab exercises and multiple pregnancies. For postpartum women, it’s more than just a cosmetic issue after giving birth. It increases the risks for postpartum women for support related pelvic floor dysfunction (e.g. incontinence - both urine and stool - and pelvic organ prolapse), hip and back pain, and can make even simple tasks like getting out of a chair difficult due to the change in core muscle strength.
Want to know more?? The next few posts will be all about DR. Check back for more info on how to assess yourself, exercises you can easily do to start the recovery process and how to avoid worsening an existing DR. If you have any questions, let us know in the comments👇
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3 weeks ago ·