Advertising
Advertising

Heal Diastasis Recti With These Proven Training Methods

Heal Diastasis Recti With These Proven Training Methods

“The pain that comes with this condition is ruining my life. I can’t remember the last time I lived a day without having to swallow pain medication. I can’t exercise anymore. I can’t have sex anymore. I can’t play with my kids. This is ridiculous. Nothing I try works to improve this. What am I supposed to do?” – an anonymous post to peertrainer.com.

What is Diastasis Recti?

Diastasis can be considered the symptom of chronic core weakness. Just like core weakness can cause back pains, disc herniations or lead to knee, ankle, or neck pains, it can also lead to diastasis. This happens when the core’s inner unit is not effectively transferring forces; when it is not regulating intra-abdominal pressure effectively. If an excess of pressure is consistently forced into the tendinous linea alba sheath rather than balancing synergistically throughout the abdominal muscles, the forces may be great enough over time to cause a severe stretching. In theory, this can happen to anyone, but especially a pregnant mother who has a fast-growing uterus that requires her core to adapt relatively quickly, potentially stretching the connective tissue.

Who is likely to get Diastasis Recti?

There are two types of pregnant moms who are likely to incur a diastasis stretch of the linea alba. Most common is the woman who is “core amnesiac.” This means that the woman has very little core awareness before pregnancy. The under-activation of the core often means that the diaphragm, pelvic floor, and transverse abdominis do not function with the appropriate tension at the appropriate times, leaving the belly to be overly relaxed. Once pregnant, that lack of core awareness simply perpetuates, and the relaxed belly muscles relax further than they might otherwise. The vast majority of prenatal clients will fall into this category.

Advertising

The other common type of diastasis-risk prenatal client is the opposite: instead of a relaxed core, she has a tight or overactive core. This is more likely to be a fitness enthusiast, and sometimes those who have taken their love of abdominal exercises to a level that it may no longer be serving them (Pilates, for example). In this case, your client may have learned to constantly tighten her stomach, and will often be proud of her tight abs. Tight abs are great on the occasions that they should be tight, but not necessarily all the time. The diastasis occurs when this tight TVA is trying to hold back a uterus for nine months. The uterus will win.  As the uterus grows outward, it can force a stretching of the linea alba sheath, and now this “super-fit” woman is surprised to find out that she has diastasis.

Diastasis Recti Fitness Solutions

Pregnancy can often exacerbate previous symptoms or reveal musculoskeletal challenges that are likely to occur years later. This is where misalignments such as pelvic girdle pain, sacroiliac joint dysfunctions, symphysis pubis dysfunctions, sciatica, disc herniations, piriformis syndrome, and many other challenges can arise. They are all symptoms of the “stress” of pregnancy being placed atop an already faulty musculoskeletal alignment.

As a solution that will last a lifetime, have no side effects and require no surgery, a fitness professional can teach specific activations for the inner unit, primarily the diaphragm (DPH), pelvic floor (PF), and transverse abdominis (TVA).

Advertising

Getfitforbirth.com teaches the Core Breathing Belly Pump (CBBP). It is defined as, “the rhythmic inhaling and exhaling that maintains activations of the DPH, TVA and PF muscles to dynamically maintain intra-abdominal pressure so that the core may assist in stabilizing, accelerating, and decelerating any exercise.”

Effective prenatal coaching emphasizes a balance between core amnesia and the excessive all-day holding of a super-tight TVA. More specifically, it can be thought of as coaching the natural rhythmic breathing cycle of concentric TVA contraction (on the exhale) followed by an eccentric TVA contraction (on the inhale). The natural rhythmic cycle should be  predominantly powered by the diaphragm all day long, with more activation and tension during the times that are necessary (like during exercise).  Naturally, the core tension would be less aggressive during easier activities of daily life, but still needs to be coached into greater activation in most clients!

The most important aspect for closing diastasis recti is usually that the PF and TVA combine in activation so that the natural corset of the torso wraps the two sides of the rectus abdominis back together, over and over again.  A cue to both “draw in” and “wrap together” helps give your client a sense of what the intention is for the TVA.  The PF can be cued same as a conventional Kegel exercise, just now synchronizing it with the TVA wrap. In many ways, CBBP is similar to other diastasis prevention and treatment techniques, like the Tupler Technique, but is also being regarded as a simple foundational principle because it’s based on something your clients do 20-25,000 times every day: breathing.

Advertising

The most important aspect of the CBBP for long-term health and function is that your client can perform a proper diaphragmatic breath, which is unfortunately difficult for the vast majority of pregnant (or non-pregnant) clients. In brief, the first two-thirds of a “deep inhale” should notably enter the ribs, belly and back first.  It is then considered biomechanically correct for the chest and shoulders to rise in the final third of the inhale of a “deep breath,” but not before. After asking just a handful of clients to “take a deep breath,” you will start to see patterns and build your familiarity and expertise in coaching.

Conclusion

If the diaphragmatic breath is not optimal, core activation techniques like the CBBP will not likely be enough to prevent core dysfunction symptoms like diastasis recti.  In the human body, the diaphragm muscle is top of the totem pole. And in most of your clients (often nine out of ten), it will literally need to be trained, like lifting weights.

Helping your clients create a balance of diaphragmatic breathing and core-TVA activation before, during and after pregnancy will help them have optimal core strength while decreasing their chance of having abdominal separation.

Advertising

Featured photo credit: urbanbootcamp.files.wordpress.com via urbanbootcamp.files.wordpress.com

More by this author

Heal Diastasis Recti With These Proven Training Methods

Trending in Exercise

15 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 23 Home Exercises To Fix Your Rounded Shoulders In One Month 3Workout Every Day: Thursday Music Playlist 4Cut down on drinking! Time for a post-holiday detox 5How To Get A Six-Pack In One Month

Read Next

Advertising
Advertising

Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

Advertising

When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

    Advertising

      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

          Advertising

          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

              Advertising

                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

                  Read Next