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

1 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 Cut down on drinking! Time for a post-holiday detox 5 How To Get A Six-Pack In One Month

Read Next

Advertising
Advertising

Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

Advertising

2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

Advertising

5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

Advertising

8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

Advertising

11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

Read Next