Category: diastasis

January 6, 2011

I REVERSED My Hernia during pregnancy ?!?! A miraculous story..

This story is mine, actually.  I am the last person in the WORLD I ever thought would get a hernia during pregnancy.  I make sure my recti stay together as much as possible during pregnancy, if not completely together by doing seated tuplers and avoiding comprising movements.  The connective tissue, therefore, doesn’t have to stretch over the organs like SARAN WRAP, like it does when the diastasis is bigger, thereby increasing the likelihood of a tear or imperfection of the connective tissue (linea alba/linea negra).  When the organs poke through the imperfection or hole in the connective tissue, THAT is a hernia…..So what happened…..?
During this pregnancy I experience 2 severe Urinary Tract Infections (UTIs) – one right on top of the other…I had to go in for special cultures, etc.  Well, this was during the time that I typically “pop out” with my pregnancy belly.  Sadly, the pain was too severe to do seated tuplers, which I believe would have prevented what then happened….
I could see when I was finally starting to heal from the UTI that my recti had split – and I had a diastasis.  Not a big one, – like a 2 ½ in the middle, and 1 shallow on the top and bottom.  I also noticed a painful area near my belly button, and a strange protrusion – a slightly bluish color.  I thought – OH NO!!!!!  HOW could this BE?!?!
I began researching, and of course consulting with Diastasis Rehab headquarters in New York.  Both avenues told me that I could make the hernia pop back in (as long as it was not an endangerment to my health-kind-of-hernia) only AFTER PREGNANCY, but DEFINITELY NOT DURING.
However, I am not one to let things lie.  I felt inclined to begin doing sets of seated tuplers WHILE MANUALLY holding in my hernia.  After doing several trial sets, I became in contact with  Julie Tupler about working with the hernia this way, which she thought sounded promising and monitoring the situation of doing sets this way. 
What you are about to read has never been done before, and is the first of its kind that I have ever found.  This could change the way hernias are dealt with during pregnancy:
Here is what happened:
Day one – very painful hernia – seemed like it was getting bigger – it was 2 fingerwidths tall and 1 fingerwidth wide.  Manually holding in the hernia at first seemed to take both of my hands to make sure I gingerly slid the hernia back into the tear of the connective tissue.  I found I had to angle my hernia TOWARDS the belly button, and then slightly back away to get the hernia to pop IN. When I could feel the surface pain was gone, and I could feel the absence of the protrustion, I knew the hernia was back “in.”  I then did “standing” seated tuplers while tucking my chin and bringing my head down (a “standing” head lift)  – so I could both bring the connective tissue back together AND shorten the recti. I also did the regular seated tuplers as well.
I splinted ALL DAY making sure to try and bring the hernia in as much as possible while splinting.
Day two – I woke up and did more seated tuplers STANDING while holding the hernia in manually.  It was smaller it seemed and the pain was HALVED!!  That seemed encouraging.  I did several more sets.  It was very helpful to me to see my exposed belly while doing these to make sure I pushed in the ENTIRE hernia while doing these.  I did about 3 to 4 sets of 100 this way, as well one of two sets of 100 seated tuplers (normal) in the car without holding in the hernia. 
I again splinted ALL DAY (AND NIGHT) making sure to bring the hernia in as much as possible.
I also because VERY cautious of my body mechanics – avoiding anything that would shoot the hernia back out and destroy my work – I kept my back flat while bending over, I didn’t pick of anything too heavy, and I kept my transverse in on the work part of everything I did.
Day three – I woke up and I didn’t “sense” my hernia.  I had to feel around to see if some of it was still there.  Finally I found a little sliver of a hernia by my navel.  It was now 1 fingerwidth long, and 1/3 of a fingerwidth wide.   This was VERY heartening.  I did more standing seated tuplers while tucking my chin and bringing my head down, keeping my pelvis tilted, and MANUALLY bringing in the hernia. It was small enough now that when I brought the hernia in, it felt like bubbles when it went through the tear – and only very slight pain.  I couldn’t even see the bulge anymore, and NO bluish color.
Day four – slight setback – I went to target and decided to get very organized.  I purchased 10 heavy bins that stack and put them in the car myself – they were too heavy for me to keep my transverse in all the way – the hernia came out a little bit – but didn’t regress all the way.  I KNEW I should have asked one of those cart boys for help!
Day five – I am of course STILL wearing the splint both night and day – making sure that I don’t feel the pull of the splint above of below the hernia area if it wanders – as this can cause pressure of the hernia area to pop out more – it must be DIRECTLY over the herniated area.  I did more sets of 100  – both standing seated tuplers and regular seated tuplers.  I feel like the standing ones give me slightly more leverage and view to get the hernia just right.
Day six – Still wearing the splint – I can’t really tell the hernia is there at all –both in sight and feel.  I do more regular seated tuplers know , as I can tell the hernia won’t go the other way, but will be more apt (even with the forward forcefull pressure of my growing uterus) to go back in where it should.

So that is that – against all knowledge and experience out there – I brought back in the hernia DURING PREGNANCY – at 28 weeks – with the baby slightly ahead of schedule.  This is HUGE!!  This is the first time this has been tried and it was SUCCESSFUL.  There is hope.  Now no surgery after birth for a stupid hernia – and in only a week.  I wouldn’t have believed it myself if it didn’t happen to me.  Just like the many in the medical world (many still don’t) believe that diastasis recti can be brought together without surgery, they’ll think the same thing about bringing a hernia in while PREGNANT (many hernias can be brought in AFTER pregnancy with seated tuplers).  But now the world can know it IS possible – and we are ahead of the curve!  

(DISCLAIMER:  don’t do without supervision of someone educated in this area).

December 30, 2010

Smaller waist line this year? Better looking abs? No diastasis?

What do you want to do this year?  Do you have your goals made our for 2011?  I know – blah, blah, blah – new year’s resolutions.  I heard today as I worked out on the eliptical, that most people’s resolutions last only 11 days.  Well, we can do better than that!!

So checklist for the new year:

Smaller wasitline this year? 
Seated Tuplers are AWESOME for this!! The minimum that you should do is 5 sets a day of 100.  Each sets takes 2 1/2 minutes – and its VERY intrinsic, so even though that sounds like a lot, its not. You want to work up to 10 sets of 100.  After I have my babies – I do 10 sets of 100 per day until I get to the waist size I want.  In my case that is 25 inch waist.  I start out after my babies at a 32 inch waist.

I have been asked what is the timeline for that.  For ME PERSONALLY (and I have seen other clients go faster, and others go slower) It takes me 11 weeks to get to a 27 inch waist again.  That is also with keeping good nutrition and avoiding the 5 whites (white flour, white pasta, white rice, white potatoes and the big one….WHITE SUGAR) as much as possible, and eating lots of veggies (fruits more sparingly), and good sources of protein (lean chicken, fish, red meat once in a while, quinoa, soy, chia seeds).  The last 2 inches (from 27 to 25 inches) are more long term.  It takes me about 5 more months to fight for those last 2 inches.  BUT it could be done after 3 kids, and  (for me) it will be done after 4 kids 🙂

Better looking abs?
After your pregnancy, even if its been awhile, the muscles are lenghtened considerably because of the expanding belly.  So when your done (with your pregnancy)- the muscles are NOT SO CUTE because they are still long, but now unsightly looking ….like a deflated balloon.  They are also much weaker.  So – they NEED to be shortened!!!  HOW?  Crunches are NOT the answer!!  Those shorten from the bottom of the abs and the top of the abs, but it SHOOTS out the middle with a foreward forceful movmement.  Watch anyone that does crunches and you will notice the abs coming forward forcefully!!  So AGAIN – SEATED TUPLERS, and HEADLIFTS – and all their variations, and advanced positions, and isolating all 3 areas of your abs and diastasis (at the belly button, 3 inches above, and 3 inches below).  This will BRING your diastasis together if you have one, smooth out the midsection, SHORTEN the recti from the botton, top and middle, and bring the waistline in.

No Diastasis?
If you have one – and you can MEASURE if you are not sure (its estimated up to 98% of women have one…and I have found that number to be ABSOLUTELY CORRECT in the thousands of women I have measured!!) – you can do several things:

  • SEATED TUPLERS and HEADLIFTS – of course
  • AVOID JACKNIFING IN AND OUT OF BED – one of the sole culprits for women who do seated tuplers but still have trouble getting it back together.  You must TURN TO THE SIDE!!!!
  • SPLINTING – if you are a 2, 3 or greater with your diastasis – you NEED to splint.  It will be SOOO much quicker, approximate the recti, and establish a better mind body connection with the muscle.  And YES – to those of you that have purchased the splint – it DOES wear out after wearing it day in and day out!!  It will need to be adjusted – you are not a statue – your midsection bends countless times a day.  Adjust when you use the bathroom.  It will also get sweaty when you work out and will need to be hand washed.  But it puts things together (the gap in your recti – the diastasis) about 3 times quicker in my experience.

Eating Healthy?  Do your best to avoid the 5 whites – white SUGAR, white FLOUR, white RICE, white POTATOES, and white PASTA!!  Eat the whole grain versions, in the case of potatoes – sweet potatoes but without the added sugar!  I love sweet potatoes fries- a savory version.

What are your goals this year??????

December 13, 2010

Questions from a certified STOTT Pilates Instructor

I think it is very enlightening to get questions from other fitness professionals.  Here are some questions from a STOTT Pilates Instructor who has a client dealing with a Diastasis Recti.  My answers are in red underneath.  I am also including some “WORDS OF AWARENESS”  from her about supermarket pilates, so to speak.  Things you should be aware of!

What I really also want to know is… am I understanding correct, the rectus abdominals actually rip apart in the center?

There is connective tissue in between the recti and transverse abdominal muscles, called linea alba (linea negra when pregnant).   As the muscles split apart further and further with forward forceful pressures (pregnancies) or forward forceful movements (coughing, incorrect abdominals) the connective tissue spreads out across the organs like saran wrap.  As you can imagine, it gets incredibly thin – if it gets a hole or tear, the organs can poke through (hernia).  And by the way, the connective tissue at this point is the only thing holding in all the organs, which is really the job of the muscles.  So most women at this point get an unsightly bulge in the midsection (mummy tummy), and the abs won’t lay flat.

 If that’s correct, will she always be in danger of further injury? 
If you are asking if the abs can resplit with the foreward forceful pressures or movements again, the answer is ABSOLUTLEY YES!!  However, once you bring the abs together, the mind body connection is much stronger.  Certain basic exercises (Tupler Technique™) must continued to be done the rest of your life, just like walking and stretching, so the muscles don’t atrophy and resplit.  If they do resplit briefly, the client can put on the splint for a few days, do more sets of the basic exercises of the Tupler Technique™ (VERY intrinsic so can be done literally ANYWHERE…similar to kegels in this regard) and it should come back in a couple of days.  Tupler Technique™ should be done during subsequent pregnancies to prevent splitting, or keeping it to a minimum.
Does your system only bring them back together “sort of”… and will she forever have to wear the splint?

The technique, given that the clients technique is good (which I check for and ensure) and she is consistent when I am not with her, she can bring it back totally and completely.  Its beautiful when the recti and transverse totally come together.  The stretched out connective tissue also shrinks and heals.  Many people’s hernias pop back in.  The splint is to be worn UNTIL the diastasis is closed – all day and night, and then as mentioned, if they are resplit ( which she will learn how to check for) then they can be quickly closed again.

 I’m not sure how to explain my question… they don’t actually mend in any way, do they?
So yes, in summary:  The gap becomes totally closed, which eliminates the diastasis.  The connective tissue shrinks and heals back to its normal size.  
 



WORDS OF AWARENESS:  You really sound like me when people ask me about pilates … all they know is what they get off a video or at a Lifetime Fitness club – which is NOT what pilates is or was meant to be (real pilates, that is!).  And proper technique can allow the body to withstand herniated discs, etc. etc. without fusing the spine… but all doctors ask is “pilates… isn’t that like yoga?”  NO!  not at all!   “core” training has turned into simple AB exercises that give you 6-pack abs, but that don’t touch the transverse abdominals – which is where they should reach!  And unfortunately pilates has been watered down by very unprofessional, very untrained “certifications” and the art and benefits of real pilates is being marketed away by money making organizations giving you “certified mat” credentials for a weekend training session!  It took me three years to get my certification!  Whew!  There’s MY rant and rave, thank you very much!!

I want to thank this C. for allowing me to give insight into her questions, and for allowing me to post her words of awareness on pilates!  Thanks so much!


December 9, 2010

Newspaper article about the Diastasis Rehab Lose Your Mummy Tummy ™ workshop

This article was written by a  reporter who took the 6 week workshop, from a licensed Trainer in Colorado.

Those of you that take my classes will notice some differences.

I personally do 6 and 8 weeks session classes, and privately train.  However, I am encorporating the workshop format next year.   It is similiar to my classes, but the 1st class is actually a seminar to educate you and familiarize you on what you need to do to restore your prepregnancy midsection, Tupler Technique Ab Rehab™, and what is entailed in closing the diastasis.

If some of you are wondering what other’s results are, you may want to check out her 1st hand experience! Also, very interesting what happened to her blood hematomas in her adbominal area…

http://www.dailycamera.com/health-fitness/ci_16799515

Let me know what you think!

Also – I have gotten tons of new questions, which I will post on a couple of days.  I haven’t ignored your questions – don’t worry!

November 19, 2010

More Questions you have asked!

 The questions keep pouring in – this one was very interesting so I decided to post it also!
From J.H.
My wife M., aged 41, has severe D.R. She is small. Pre-pregnancy she had a 27 in waist, and was very fit, doing yoga, pilates, and gym work. Nearly three years ago, she gave birth to twins, and was left with an umbilical hernia and a D.R. of 13 cm. She tried doing T.A. exercises under the guidance of a pilates teacher, but with very little success. If anything it has got worse over time.
Everyone has told us that the only thing to fix it is a tummy tuck. The plastic surgeon and GP both have said that this is the most severe case that they have ever seen. But the operation looks horrific, and the recovery time is a real problem. Not to mention the fact that it might not work.
What I would appreciate from you is to answer the following for me:
1.       Can a D.R. of this extent be fixed with the Tupler technique and splint?
2.       Is it possible to repair this type of D.R. solely by using Julie’s video, or does it require a trained practitioner?
3.       If it is possible, how long is this likely to take?
I really would appreciate your advice. We are based n South Africa, so taking one of your classes isn’t really an option.
You guys are certainly far away!  13 cm is like a 10 fingerwidth diastasis – that is how they are generally measured.  You can read the story recently on my blog where I had a girl who was a 9 fingerwidth diastasis close hers to a 1 fingerwidth in 5 weeks.  Now, that is really quite fast, but I have seen the diastasis that are 8s all the time close considerably to all the way, depending on how long they work with me (1-2 class sessions of 6 weeks, or 8 weeks, or private sessions of 3 to 5 times).

Pilates generally makes the diastasis recti worse – time and time again.  There are way to many twisting motions which SHEAR the diastasis making it larger, and jacknifing up and jacknifing down motions (rolling like a ball, pilates 100, corkscrew, teaser) not to mentions many more.  Also crunches are a BIG no no.

The Tupler technique is what I use with my clients, and splinting – sounds like M. REALLY REALLY needs to splint – and that will prevent new hernias from appearing – you really have to take precaution with that connective tissue in between the recti at 10 fingerwidths and splint RIGHT AWAY. 

Time wise REALLY depends on several things:  her technique, how often she does the technique (she would need to work up to 10 sets a day of 100 (about 30 min a day) of the seated tuplers at the advanced level), how often she splints, if she puts the splints on, if she avoids the compromising movements – like the ones mentioned in pilates – also getting in and out of bed correctly, being careful to bring the transverse to the spine when she holds the kids, her mind/body connection with the muscles, and her consistency.

At 10 fingerwidths (13 cm) the mind/body connection of the muscle might be very poor – but I would splint right away, get the book “lose your mummy tummy” and make sure the technique is 100% accurate, and she could probably make progress where surgery wouldn’t be needed. 

Julie usually tells people to expect 9 months – I have never had anyone take that long – 2-3 months usually – but 10s can be a little trickier – I would give the full 9 month allowance and if it happens quicker – a pleasant surprise.

FEEL FREE TO WRITE YOUR QUESTIONS IN THE COMMENT SECTION BELOW!!!

 

November 18, 2010

Questions YOU have asked

I have decided to do a weekly or bimonthly post on YOUR questions that I receive either via email or via posts.  Many people have the same questions as you, and I believe this would be the best way spread the info and to learn from other’s questions.  Maybe some questions you hadn’t thought of yourself.  Depending on the length of the question and answer I will post one or several questions.  Feel free to ask your question on the comment section!
H.A. asks
I’ve been looking in to diastasis recti the last few days because I was wondering if the pooch in my lower belly was always going to be there since having my baby 8 months ago. I discovered I have a 4 finger diastasis where my belly button is, and believe it is also in my lower belly. I don’t believe I have any separation in my upper abs. I am serious about starting the Tupler Techniques, and am wondering if the splint will work for someone who has seperation from the belly button down and not higher. I haven’t been able to find this information anywhere and would like to know before I buy it.
Many people I many have a LARGER DIASTASIS ON THE BOTTOM (3 inches below the belly button).  This could be from a variety of things.  The design of your torso, a short torso, how you carried the baby,  how big your baby is, the types of abdominals you do (or did in the past), having a hacking cough, how your abdominal muscles are developed, having your muscle fibers cut (C section) and others can all be contributing factors.
The good news – of COURSE you can bring this type of separation together!!  It’s a little trickier in my experience than having the largest part of the diastasis in the middle or top, but with a few tricks it can be brought together just as effectively.
Wearing a splint is a must – but you will want to TWEAK it slighty differently if possible and angle the splint downward slightly as it crosses over your abs.  This will ensure that the three inches below section of the diastasis is covered with the splint.  Will it magically stay in the perfect position all day?  Of course not!  You will need to adjust the splint of this particular kind of diastasis more than other kinds.  It’s the most susceptible to coming out of place when bending of sitting.  Be diligent with the splinting and do the best you can with adjusting it. 
Also, when you do the Seated Tupler exericises, you will want to put another splint or a scarf or thick resistance band crossed over the abs and holding the splint (aside from the splint you have on) fist over fist.  If its hard to picture, just imagine you are further approximating the muscles by isolating RIGHT at the area of the diastasis that is the furthest split. 

T.H. asks:

I’ve had two kids and had a tummy tuck / diastasis repair six years ago but the surgeon didn’t close it all the way up and now I look like I’m 8 months pregnant !! I also now have a herniated belly button and am facing surgery in January unless I do something about it. I would LOVE to avoid an abdominal surgery if I can correct this on my own and from the pics on your blog it looks doable!  I am VERY interested to learn more about splinting and the tupler technique and need to know about this ‘no crunches’ business. PLEASE help ME! Is there anyone in LA who teaches this or how can I learn more?
Although I am in Chicago and there are lots of people interested in this technique, you can go to www.diastasisrehab.com to find out if there is someone in your area.  If there is not, if you get a group together (20 or so ) than I will fly out and train your group.  In your case, you will DEFINITLEY want to get the book: Lose Your Mummy Tummy by Julie Tupler and learn the Seated Tupler Technique.  You will also want to get a Splint (can be purchased on this site – on the right hand side), which will speed your progress considerably.  
For information about Seated Tuplers and Crunches – click on the sidebar to the right where I have all the topics listed – and you can read about each of those.
One thing they don’t tell you when you go in for surgery to get a tummy tuck and “artificially sew the muscles together” is that they can resplit very easily if you don’t strengthen the muscles, and avoid incorrect movement, which can lead you to BLOW RIGHT THROUGH the stitches.  Either way – surgery or no – you need to do the seated tuplers and head lifts so you can have strong abdominals, have a stronger core, eliminate back pain, keep/bring the muscles together. 
With your herniated belly button (tear in the connective tissue that is between the split recti where the organs poke through)  you may be able to progress to where you won’t need surgery for it – it depends on your particular hernia.  They can sometimes “poke back in” when you bring the recti together, thereby healing the connective tissue (linea alba – which becomes linea negra when pregnant) between the recti. 

Write your other questions below and I will include them in my weekly post of YOUR questions!

November 1, 2010

The latest round! Results on Diastasis Recti

I realized that I have not given updates on the latest results I am seeing, so I am posting those now.  I have gotten several emails about these, especially from women who have been told by docs and practitioners that

1) They need to wait to do ANYTHING about their diastasis recti until they are done having kids

2) There is nothing that can be done for the diastasis recti, apart from surgery

3) A tummy tuck (with the optional stitching the muscles together) is the surgery needed to fix this

Well, I can’t say enough how ill-informed this is.  I have had a COUPLE of you email me that you sought 2nd opinions and were told about exercises they could do  – which is the Tupler Technique (Uh…yeah!!)  So for those that were given the brush off about surgery, GET a 2nd opinion, or just realize that maybe doctors in your area have not been informed.  I see people bring their diastasis together all the time, so it just seems silly to me that people would say you have to get surgery.  I had one girl in a class of mine whose separation was just 1 fingerwidth and she was told she needed surgery for it from her doctor.  Preposterous!  She closed it in 2 weeks.

ANYWAY – after my little rant (;  Here are the latest results:

1) I had a plus size girl (43 inch waist) in one of my classes who had a D.R. of
3 (fingerwidths )on the top
6 in the middle
3 on the bottom

In 7 weeks she was:
closed on top
1 in the midle
closed on the bottom
Waist down 1 inch!

2) I had girl who had TWINS and was a small petite girl (who ROCKED the technique).  She was:
3 on top
5 in the middle
3 on the bottom

In SIX weeks she was
closed on top
closed in middle
closed on bottom
DONE!  WAIST down 2 inches!

3)  I had a girl who has 3 kids and had rocky technique for weeks before her transverse was strong enough for consistency.  She was
3 on top
3 in middle
closed on the bottom

6 week later 
closed on top
1 in middle
closed on bottom
Waist down by 1 1/4 inches!

4)  This next girl isn’t the BEST example, but I thought it interesting.  She was only present half the time, due to a crises in her family.  Due to the same crises, she didn’t do almost any sets the last 3 weeks on her own.  She STILL managed to get decent result – not awesome – but considered she didn’t do much the last 3 of 7 weeks, pretty good.  She was:

1 on top
5 in middle
4 1/2 on bottom

7 SORT OF weeks later
closed on top
3 in middle
3 on bottom
Down FOUR inches in WAIST!

All the ladies in my examples wore splints consistently, except the last girl.  Had the last girl worn her splint consistently AND done her daily sets of seated tuplers, I am sure she would have closed her DR and come in at least another inch on her waist.

October 6, 2010

WHAT I WISH I HAD KNOWN WITH MY FIRST THREE PREGNANCIES!

There are many, but as I embark with the pregnancy of #4, some of them are VERY fresh in my mind!
1)      It is possible NOT to have to wear maternity pants.  Is it just me, or does anyone else just not fit RIGHT in maternity pants?  So I buy some baggier pants in a size up and wear them under the bulge.  Other possibilities below!
2)      There are products out there designed for transition stages.  I did not know about THIS one until one of my clients showed me!  There are button expanders:
· ” Button extenders consist of an elastic band with a buttonhole on one end and a button on the other, and work along similar principals as using a hair elastic or rubber band. You can find inexpensive button extenders at fabric or sewing stores, and you can also purchase button extenders designed specifically for pregnancy. Button extenders are only going to hold your pants’ button together, not the zipper, so they must be worn with a long, loose shirt or paired with a belly band for coverage. “

So this may be common knowledge to some, but all I had heard about was doing this same thing with an elastic.  It did not go so well for me!  One I found is Belly Belt – which you can get on target.com, amazon.com and I know Motherhood carries something similar.

3)      There are also BAND EXTENDERS!  I have recently heard several girlfriends mentioning different brands – I got mine for this time around at Target for about $15.  You can also find similar ones online called bella bands – everywhere from amazon to other websites.  My girlfriends have raved because they hold up maternity pants when they are still a little big, hold up prepregnancy pants when a little small – great for those transition periods.  Also great AFTER baby to get yourself back into your normal pants – and to cover up the awkward: 

·  “Band extenders, or belly bands, consist simply of a stretchy fabric band. Surprisingly versatile, they can support and cover unbuttoned pants, hold up too-big maternity pants, and even keep a third trimester belly from pushing down pants. Bands can also serve a dual purpose, giving the appearance of a long layered tank under pre-pregnancy shirts that have become too short. Because bands are often meant to be shown, they come in a wide variety of colors and patterns. However, some women find that bands can slip down or ride up, requiring too-frequent adjustment.”

4) Of course that you can do TRANSVERSE exercises during pregnancy!  So specifically Seated Tuplers are great.  You CAN actually close your diastasis DURING pregnancy.  I have seen it first hand with my pregnant clients.  One took a class with me while she was 7 ½ months pregnant.  The class ended when she was 9 months pregnant and she had TOTALLy closed her 3 fingerwidth (in all 3 areas) diastasis AS HER BELLY GREW!!  How many doctors would not believe THAT is possible – but not only IS IT, it puts the mom to be in SUCH a stronger position for pushing!
5)      Speaking of pushing, My last time around my transverse was so strong it only took one super long and STRONG push!  I had been told luckily before my first baby not to ‘bear down and push” as the nurses will often bark out, but to bring the abdominals BACK to push.  So that helped.  Then STRENGTHING the transverse correctly helped even more!  If you “bear down and push” all the pressure goes into your head – popped blood vessels near the eyes are common – yikes!  Its so important to bring the transverse BACK, RELAX the pelvic floor and NOT feel pressure in the wrong areas. Read “Maternal Fitness” for more in depth info. 
6)      Water births are awesome!  I did the epidural route with the first two – had huge episiotomies, and long recoveries after vaginal births with the first two.  With the 3rd I went natural and did a water birth.  I won’t say it wasn’t painful – it was.  But if I could stand up and walk around it was pretty tolerable.  I gave birth in the birth tub at the hospital and did not tear – it was great.  I literally hopped out of the tub – which was amazing.  I felt great.  ALL I wanted was an icepack.  I felt AWESOME the whole day – totally different than the groggy, frozen and bloated legs I had from being hooked up on drugs and pitocin with the first 2.  So I am sure there will be lots of people who differ – and that’s fine!  But I wish I would have know it was an option with the first two.  I am planning on that route with #4.
7)      Strengthening the pelvic floor between pregnancies is SO important.  If you can’t feel the muscles well, or can’t engage your pelvic floor – consider getting gynoflex – google it.  It is resistance that come in different strengths for your pelvic floor. Other clients of mine have also used Step Free vaginal weights and have liked them.  Both are great if you have trouble with incontinence or if everything is very stretched out (to avoid going into more detail!)
8)      You CAN wear a DiastasisRehab™ splint during pregnancy. I personally find it easiest to wear it during the 1st and 2nd trimesters to minimize splitting in that part of the pregnancy.  I wear the new one at night mostly and I love it!
So I am sure there are more – but those are the ones that come to my mind!  Feel free to chime in – what did you wish you would have know before a prior pregnancy.  SHARE YOUR WISDOM!!!

August 30, 2010

Client with largest diastasis clinically closed in FIVE WEEKS!

So I see women with all sorts of sizes of diastasis.  All affect how the abdominal area looks.  Those with the larger diastasis see a much more pronounced “mommy tummy” look as the organs protrude against the skin and connective tissue, as there are NO MUSCLES to keep those organs in.  It looks strange often times, and unsightly.  In some women it looks “off” or “poochy.” 

I have measured thousands of women.  I did have one class that had several women whose recti were 8 fingerwidths wide of a gap between the recti.  I thought – “”wow we have our work cut out for us in this class!  I, of course, splinted them and taught them exercises, etc.  And they made great progress in the 7 weeks we had.  Those were the largest diastasis recti I have personally measured and worked with…until my last class.

I had quite a large class of 20 women and we only had a short abreviate session for the summer – it was a “6 week course” that spanned 5 weeks from beginning to end.  I had a thin tall girl in my class who was NINE FINGERWIDTHS WIDE of a gap between the recti.    She looked great EXCEPT for an the protrusion of the midsection – the LAST piece of the puzzle for SO  many women!
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She came up to me after class as  I fit her for a splint and asked, “Can’t I still do crunches and sit-ups?” She had asked in such a way that I could tell that my forbidding of crunches had really put her out with how she did her normal fitness routine.  I said firmly but nicely, “NO!!  That is why you measure a NINE!  NOOOO Crunches!”  “NEVER???”  She asked.  “NO!  Not unless you want to undo all the work you do in here with me.”  (Please click on side tab of crunches if you are new to this site and can’t imagine why I would be saying this 🙂 )

So this girl had EXCELLENT technique and came every week to the 6 classes.  And on week 6, just 5 calendar weeks later, she had brought her  NINE fingerwidth diastasis to a ONE!!!!!!  While I work with my clients to TOTALLY close everything, this was an amazing EIGHT FINGERWIDTHS CLOSED in 5 WEEKS!  That is by FAR the fastest I have ever had anyone progress.  And yes, she DID work for it, usually doing 7 sets of 100  seated tuplers per day (NOT as  crazy as it sounds – they are very intrinsic.  See article of Fit Pregnancy a couple posts below).

Well that kind of progress is not made without significant WAIST SHRINKAGE!!  She went from a 30 inch waist to a 27 inch waist in those FIVE WEEKS!! 

CONGRATS TO HER PROGRESS!!  I am partially telling this clients story not ONLY because of her amazing results, which are awesome, but also because SO many medical professionals believe surgery is the ONLY FIX for this condition!  That is dangerously misguided information in my opinion.  Why not save people from thousands of dollars, weeks and weeks of recovery time, permanent incision in their body, and a healthy (no pun intended) risk of infection following the surgery.  OUCH!  Any medical professionals that come across this, PLEASE realize that there are so many more avenues for the diastasis recti than surgery!

August 22, 2010

ARTICLE IN FIT PREGNANCY – Seated Tuplers, Diastasis, & How to get rid of mommy tummy – POSTPARTUM

Hi All – this is a very recent article in Fit pregnancy about SEATED TUPLERS – WITH PICS!!   To fully view – just click on the big pics and the full page will show. For those of you that have been wanted to see them, I hope that helps!  Visual is always good, especially if you cant do them with someone in person.  You can find the article here.  Let me know if you want me to make it bigger  – or if you have ANY QUESTIONS!!