Worried About Diastasis? Check To See If You Have A Diastasis And How To Start To Fix It Today. скачать в хорошем качестве

Worried About Diastasis? Check To See If You Have A Diastasis And How To Start To Fix It Today.

First off lets clear the air and say that by the time you reach delivery you will have some degree of separation. The goal however is to always maintain really good tension between the rectus abdominis which are the six pack ab muscles throughout your pregnancy. How do you do this? You do this by learning how to manage your intra abdominal pressure during your pregnancy, by learning how to activate your transverse abdominis muscle and by learning to relax your pelvic floor! Pretty cool that there is so much we can control as we grow these babies. However, One thing that we see all the time postpartum and even years postpartum is the continuation of the separation, called diastasis recti. This is where there is a distance or "gap" between the rectus abdominis muscles. People are in either 1 or 2 camps. 1. They can't stand how it looks cosmetically. 2. They can't stand feeling like they don't have any core muscles. Usually in both camps they end up having some sort of back pain, aches, or throwing their back out a few times per year and or they have hip pain that comes and goes and regular PT doesn't seem to help either pain. Here's the biggest issue we see and why your standard online core postpartum program doesn't help to heal the diastasis. Most of the time those programs do a decent job instructing people to activate their transverse abdominis but what they are often missing is that most people don't actually activate their transverse abdominis but instead they are activating their obliques. Here is the difference: When you activate your TA, you should feel a firming and lifting under your fingers, right between your ASIS which is in between the front of your two hip bones. When you compensate and activate your obliques you will feel a pushing out under your fingers, there will still be a firming but the muscle will pop into your fingers. So you have to learn to isolate the TA, it doesn't mean the obliques shouldn't work, they do! They just shouldn't drive the movement. If you activate the TA first, it will help lift the bladder and improve the tension of the diastasis/linea alba. If you fire the obliques first, it will increase the width/distance of the diastasis. The next reason why you may have not been successful at healing your diastasis, is that your pelvic floor may have not been treated. When we have a diastasis, typically the deep core muscles like the TA are not coordinated properly or just not turning ON. So what compensates for these muscles not working is the pelvic floor. How does it compensate? It gets really really tight and trys to do the work of the deep core muscles and often times the work of the gluteal muscles. When the pelvic floor is really tight, it increases the intra-abdominal pressure. Therefore, when the intra-abdominal pressure is increased the diastasis (linea alba) has increased tension and can't close. Gastrointestinal issues also cause pressure to increase or any time you feel bloating. That means that if you have frequent bloating, constipation, or diarrhea that can delay your ability to heal your diastasis. We can help you at bodymotionpt.com as we are leading pelvic expert physical therapists and have proven track records to heal diastasis. Email [email protected] to set up a consultation consultation or get on the waitlist for our postpartum online healing program goes live in 2023.