How to check for Diastasis Recti (Video included)

All you postpartum mamas out there should give this a little read….and if you have carried a baby in your belly….then you are a postpartum mama!! It doesn't matter if you are 8 weeks postpartum or 80 years postpartum, you are postpartum and can still help your abdominal separation and help to reconnect your core. However, don't get fixated on the ‘gap’ in the abdominal wall. Instead try to focus on the connection between your breath and the linea alba (your connective tissue which hold the two muscles together).

One of the most common complaints in women after they have had a baby is ‘I still look pregnant’ or ‘I want my belly back to how it was before’. The most likely cause for this is a condition called diastasis recti, This is when the two rectus abdominis muscles separate during pregnancy and the connective tissue (the linea alba) stretches to make space for the baby! amazing right?? However, if it does not heal on its own….it will need a little extra help. There are studies showing that 100% of women will get this separation and 52.4% will still have one present at 6-8 weeks postpartum (Mota et al 2014)

But I need you to look past the gap and the mummy tummy for a moment and realize what the separation can really be doing to your body. First and foremost it is detrimental to the health of your core/how it functions. Without a good core connection your body is going to begin to suffer. But AGAIN don't worry if you can’t close the gap, lefts work on getting your core to work properly (that will be another post) :)

So how do I know if I have Diastasis Recti??

Watch this video to see a full demonstration of how to check for Diastasis Recti OR follow the steps below. If you have any Questions just shoot me a message and I will gladly help you out. If you don’t feel comfortable checking yourself contact a professional like me or a physiotherapist.

How to check for Diastasis Recti.

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HAPPY HEALTHY WORKOUTS MAMA!

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So you want to join a bootcamp!

Spring is well and truly here, the flowers are blooming and the sun is shining (well some of the time). You have been stuck inside for months with your baby and you're ready to be set free!

There are so many spring/summer exercises classes you can choose from, which is GREAT! But how do you know what is going to be right for you? Its useful to do a little research into the sessions and the instructor before you sign up. As a newly postpartum mom its important to take control of your health and source out the BEST fit for you and your baby.

Also, just because a bootcamp/stroller fit session is targeted at new moms, doesn't meant it is right for you! Yes they are fun and yes they are challenging, which may appeal to you, but the intensity can cause some major complications for a new mom. The core and the pelvic floor needs to be functioning properly before starting something too intense. If you have any sign of pelvic floor dysfunction, it needs to be addressed and well managed. Just because there are no obvious symptoms, doesn’t mean that nothing is happening.

As a new mom, unfortunately exercise isn't a one size fits all...something one mom can do easily, another may not be able to. The instructor should understand this and be able to make the correct adaptions for your needs. BUT they need to know you first. Follow these simple guidelines to help you find the right fit for you and your exercising needs!!

1. Ask the instructor/personal trainer questions. Let them know what your ability is and what issues you still have (such as pelvic organ prolapse, urinary incontinence and diastasic recti). If they don't know how to adapt the exercises for you, then its the wrong instructor/personal trainer. Ask them about their qualifications. Have they done any specific postnatal certifications? Most importantly, do they know about pelvic floor dysfunction and how to train it?

2. Is there a pre-screening process? The best sessions will include a pre-admission questionnaire, including questions about your birth/recovery. Some classes may require a visit to a physiotherapist before joining depending on the answers you give.

3. Is it a pre-set class or a drop in class? The drop in sessions can be a little risky depending on the style of session. If it is designed for new moms then it MAY be ok (but still ask questions). But if it is a mixed group/anyone can come...be a little wary. Pre-set sessions are the best for new moms so you can progress at the same pace.

4. Avoid certain exercises until you know for certain you are fully healed. If you are in a session and theses exercises come up...avoid doing them and ask for adaptions. Crunches/tradidtional ab exercises, plank/push ups (unless they are done on an incline), lifting too heavy, jumping and running should be avoided UNLESS you have been fully cleared by a physiotherapist. Ask yourself do you still leak urine? Do you still have pelvic/hip pain? Do you feel heaviness in your pelvis? If your answer is yes to any of these questions then DO NOT do these exercises.

Don't put your health in someone else's hands unless you are certain they are the right fit for you. You could end up doing more harm than good. 

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Happy, Healthy, SAFE workouts mamas!!

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Its OK not to workout

It took me a while to realize this after I gave birth, but its OK not to workout! The pressure to get your body back postpartum is so strong you feel guilty for not having the motivation to exercise. Especially in the fitness world, you are almost frowned upon for not having a flat belly weeks after delivery. I must admit, I was lucky in the sense that my belly reduced in size almost immediately. However, there were so many other things going on with my body that no-one could see and I didn’t want to talk about. You kind of brush them off to the side because you have a new born baby to handle.

What I thought I had to do was not achievable for me in the beginning, but I’ll say it again….THATS OK!! You don’t need to jump right back into your HIIT workouts and your heavy weights. Your body really isn't ready for that. It actually took me over SIX months to feel ready to workout again like I use to. In the beginning the best thing to do is take it slow. Work on rehabilitation and creating a really strong foundation.

Ok so I am a believer of exercise, but I am also a believer of the RIGHT kind of exercise too. I have learned over the years that my body shuts down under stress. Funny story, I actually fainted from a bee sting….thats right…I passed right out because I panicked. Not because I'm allergic, because I’m not. I fainted because my response to stress is to stop everything and protect. So this story is a little extreme but it just shows that when you put too much stress on the body, it begins to shut down. Bringing up a new baby is stressful, so if you don’t feel like working out thats OK!!

Take it one day at a time, each day is different. One day you may feel invincible so try a little exercises routine, stretch, do you core rehabilitation exercises or go out for a walk. The next day you may feel like crap, so don’t do anything. The key here is to understand and listen to your body. Don’t let your mind take over, love your body and look after your body.

When you are having a god day, look at completing a functional workout to help rehabilitate your core and focus on muscle groups that get challenged a lot in motherhood. Remember to use proper diaphragmatic breathing with exercise and don’t start without clearance from a medical professional.

My favourite exercises to try out for new moms are (use light weight or body weight):

1. Squat and press
2. Deadlift and row
3. Kneel to stand (goodness know how often we have to get up off the floor with a baby)
4. Lunge with a front raise
5. Seated cable pull

HAPPY WORKOUTS MAMAS!

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Please consult with a medical professional before commencing a workout regime

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