@fitwithhaileigh: HEAL YOUR CORE ⬇️ Diastasis recti, a separation of the rectus abdominis muscles, is very common postpartum. Pregnancy puts a lot of pressure on your abdomen. This pressure can stretch the linea alba (a connective tissue) to a point where it won’t close completely after the baby is born. Diastasis recti can cause a lot of issues: - a belly bulge or “pooch” - pain during s3x - coning or doming when abs contract - poor posture - lower back pain - general core weakness - urine leaking - increased chance of umbilical hernia While many cases resolve on their own several weeks after you deliver, about 40% of women still have the condition at 6 months postpartum. You can check to see if you have it yourself. Lie on your back on the floor, knees bent, and do a small sit-up. With your fingers, feel for a gap above your bellybutton. Turn your fingers sideways to measure the width of the gap. Repeat below the bellybutton to check there, too. Mild diastasis and core weakness can typically be resolved with strategic core work, such as the exercise shown in this video. Glute bridges, dead bugs, hovers, and toe taps are all great options. Severe cases, defined as more than 2 finger widths of separation, should be evaluated by a PT who can create a personalized rehab plan. Jumping right into exercises like regular planks and crunches can make the separation worse, so use caution. However, there is evidence that abdominal hypertrophy from crunches can actually help close the last of the gap. But work up to those, being sure to focus on your breathing and avoid abdomen “coning.” Hope this helps! You got this! #fitnessformoms #fitnessmotivation #postpartumfitness #coretraining #corestrength #corestability #coreworkout #diastasisrecti #strongcore

Haileigh • NASM-CPT/CES

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Monday 11 November 2024 20:10:37 GMT