Did your little bundle of joy stretch you to the max?
Diastisis Recti is the separation of the left and right side of the rectus abdominus. This usually occurs later in pregnancy and is caused by the growing uterus pushing against the abdominal wall.
You may have a higher chance of developing Diastisis Recti if:
* you are older than 35
* you are carrying twins, triples, or more
* you have had several pregnancies
* you give birth to a high birth weight baby
Learn how to do the REC CHECK
HEALING FROM THE INSIDE OUT!
The most important thing to remember ladies, is that when it comes to this condition, it is IMPERATIVE that we heal the abs from the inside out by strengthening the pelvic floor and the transverse abdominus first!
Nutrition and hydration are SO important in the healing process for anything! Every cell in our bodies requires optimal nutrition and hydration to properly function. Eating a clean, whole foods diet with plenty of water will definitly speed up the recovery.
NOTE: Traditional core exercises such as the plank, crunhces, quadruped positions and twisting should NOT be completed as these could worsen the problem.
I know as a new Mom that life can be crazy, to say the least! Working out pelvic floor and transverse abdominus can be done anywhere, anytime and doing pretty much anything so there is no excuse NOT to regain that core strength 🙂
HOW TO ENGAGE TVA AND PELVIC FLOOR
To engage your transverse abdominus, exhale and slowly draw your belly button back while at the same time drawing your pelvic floor up. To activate pelvic floor, think of the feeling of trying to stop the flow of urine when going to the bathroom. Try to engage your pelvic floor and tva throughout the day with everything that you do! You will be amazed at how much the “small stuff” adds up!
More pelvic floor and tva exercises to come 🙂
Kelly, S AND O xo