Want to Fix that Diastasis Recti Pooch?
Substitute spinal stability exercises during the ab portion of traditional group classes.
Thank you for all the great feedback about my last flat belly post. The response has been unreal! Unreal in that an Alexandria City public official approached me at Stomping Ground, plopped on the floor in the corner of the restaurant, and asked me to check her abdominals. I’ve had people stop me on the street to ask me questions. I’ve even received emails from as far as Orlando, Florida. Close friends and longtime clients of Mind the Mat have asked for an abdominal workshop outlining specific moves for the belly “pooch” (scroll down to sign up!). So clearly there is a need here.
I have known this for several years—crucial information like this is not getting to moms in follow-up medical appointments. “Why didn’t my doctor tell me about this?” and “Why was I cleared to do every activity with no restrictions?” Although I can’t answer these questions in this post, I can give you some guidance and a few tidbits as we move forward.
This year we started writing a book, more like a body manual, with a specified exercise guide for before, during, and after pregnancy. I wish I had this resource when I had my babies. Even though, theoretically, as a PT and a Pilates instructor, I knew what to do, it would have been nice to actually have a clear outlined program on what to do at exactly what stage. Something that told me exercises and programs to avoid and how to modify my favorite activities.
For example, did you know running is not recommended in the postpartum stage? Your pelvic floor is still recovering and your joints are still loose from hormones and therefore not happy about all the pounding on the concrete and uneven surfaces. But there are specific techniques you can try that help protect recovering body parts. I will outline these on the book.
In the meantime, don’t stay away from those exercise programs you typically enjoy. Please, keep moving! But I do want women to educate themselves on how to enhance certain moves so that their exercise program is postpartum focused. For example, if you are at CrossFit, change your planks to a “postpartum plank,” or during the “crunches” section in a Body Pump class, perform some spinal stability exercises on all fours instead.
Substitute spinal stability exercises during the ab portion of traditional group classes.
Modifications like these are not making the workout easier, they are enhancing the moves for your body in this particular stage. In some cases, the moves are actually harder since you are focusing on areas of the body that need accurate strength and flexibility training.
Here are some quick initial steps to save your belly if you are newly postpartum or you find you have diastasis recti years later:
1. During workouts, especially abdominal exercises, always draw your belly muscles in towards your spine, as opposed to pushing them out and “bracing” your trunk. Please refer back to my first video in this series.
New mom Angelina performing the additional exercise for diastasis recti.
2. When lifting your head up against gravity (in a crunch-like position), splint or push together your abdominals by crossing your hands over your abdomen and pulling your hands together.
3. Practice proper side planking and exercises on your hands and knees. These moves work your abdominals indirectly and don’t force the belly outward.
Do you want to learn more? Work your way toward the belly you’ve always wanted and join me on Saturday, May 21st for “Pilates for the Mommy Tummy.” This workshop will consist of a mini assessment of your abdominals, a physical therapy and Pilates exercise portion that focuses on the right moves for your belly, and a Q & A. Get more info!
- About the studio
Mind the Mat Pilates & Yoga was founded in 2008 by Megan Brown, Doctor of Physical Therapy and Polestar Certified Practitioner of Pilates for Rehabilitation and Sara VanderGoot, Nationally Certified Massage Therapist and Registered Yoga Teacher (e-RYT 200, RYT 500). In their private practices as physical therapist and massage therapist respectively Megan and Sara observed that many of their clients were coming in with similar needs: relief for neck and shoulder tension and low back pain as well as a desire for more flexibility in hips and legs, stability in joints, and core strength.
Together Megan and Sara carefully crafted a curriculum of Pilates and yoga classes to address needs for clients who are pregnant, postpartum, have injuries or limitations, who are new to Pilates and yoga, and for those who are advanced students and are looking for an extra challenge.
2214 Mount Vernon Avenue
Alexandria, VA 22301
703.683.2228
