Many people will email me expressing dismay that they have hit a wall. They can’t figure out why. This happened to me after my 2nd baby (of my 5) and I have seen many clients who this has happened to. There could be MANY Reasons. Lets do some troubleshooting:
Here are just SOME of them to consider:
- Are you Getting baby in and out of crib correctly? pack n play?
- How are your body mechanics? Are you getting up and down from couch correctly? Are you Jacknifing in or out of bed?
- Are you picking up things that are too heavy? A heavy backpack? Laundry basket too unweildly? Baby carrier too heavy? Stroller too heavy or unweildly?
- Are you picking up your kids CORRECTLY?
- Are you wearing a baby carrier?
- Are you coughing/sneezing correctly?
- Do you have a cold or vomiting sickness?
- Are you carrying too many bags of groceries?
- Are you Picking EVERYTHING up correctly – neutral spine/back, transverse to the spine at 5th floor?
- Are you executing a Bbwel movement correctly – (transverse to the spine, open up pelvic floor)?
- Are you Staying at 5th floor with ALL other exercises? Lifting weights? Crossfit movements? Any side to side movements or twisting? headlifts?
- How many sets a day of tupler contractions are you doing? Doing headlifts? Are you being CONSISTANT?
- Are you doing an exercise program that contains movements that causes a FOREWORD FORCEFULL movement of the abdominals/ can’t stay at the 5th floor with your transverse?
- How is your techique of the exercises? Is your lower or upper insertion of your transverse LAGGING behind the other one?
*98% of the time if someone is not progressing, I find they are jacknifing, often as a combination as one of these other culprits. If you can FIND the culprit, you can shoot forward and continue progressing.Those incorrect body mechanics will get you EVERY time, because you do them SO OFTEN during your day, and usually EVERYDAY multiple times. Once you identify and CORRECT, you can finish the job of closing the diastasis recti and START HEALING!!
This is totally me! I just can’t figure out how to heal the connective tissue all the way. I only have a one finger separation now above my belly button (closed everywhere else), but the tissue here is still moderate depth. What are the best exercises to heal the connective tissue? Is jack-knifing the reason for this as well–even if the gap is staying small?
The seated Tupler Contractions are hands down the best exercise to heal the connective tissue. Jacknifing is a HUGE culprit. It will usually be the reason someone doesn’t close the gap completely.