Diastasis Recti Exercises - Physical Therapy Diastasis Repair Exercises
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- Опубликовано: 29 сен 2024
- Diastiasis Recti exercises with Physical Therapist Michelle from www.pelvicexer... These gentle core abdominal exercises for Diastasis Recti repair are suitable postpartum plus learn the unsafe abdominal exercises to avoid worsening your Rectus Diastasis.
Can you help others with these Diastasis Recti exercise and transcribe this video to a language other than English? www.youtube.com...
Thank you!
I have had 11 kiddos. My youngest are almost 10mo old triplets. I really hope this will help me. Thank you 💕
Amazing :)
Wahhhhh
Oh your poor body! 😕
Holy shit
And now they have 12 kids :)
9 babies, the eldest would have been 41 this May, I’m nearly 60 and I’m still hoping I can fix this without surgery.
Hello thank you this is a great video I have been suffering from Dra for many years as an athlete find it very difficult to do this you make it simple and easy to understand. I will try to start doing this again.
Thanks! I feel better after just 2 sessions.
Michelle your on my playlist! I almost gave up trying to get back into shape. Everything I was doing was hurting my back. You've given me technique & gentle guidance. I'm scrolling through all your core exercises. Your a God send 😇!
I am having severe back pain after delivery, is it because of diastasis recti? Which exercises u used to ease ur pain.
@@sidrakhaliq4771 Please please see a doctor don't self diagnosis. 🙏🏼
I nearly cried, I've been biking and training with weights for a year without realizing I have this issue.
That’s ok it’s not your fault, it’s probably been caused by pregnancy - this is a really common problem and doesn’t cause most people any major issue at all
Same here. Today is my day of realization and I definitely cried a little and feeling a little hopeless.
@@jenniferpeterson9082 oh I'm so sorry sweetheart but don't feel hopeless. This woman's workouts have helped me flatten my stomach and I've lost 5 pounds so far! You got this!!
@@Mrs-gg6vw how long did that take you?
@@kelseymcmunn5348 about 2 weeks of really working at it.
Perfect guide! Thank you! Subscribed 💜
Great channel, I liked the video. It is useful to watch this. Thanks
I had an ab injury from lifting too much at work and i noticed the center of my abs goes outward instead of contracting when i lean back or flex my abs in another way which is scary. I've been trying to do pushups and situps to try to get back in shape slowly but this ab injury is really handicapping me and i dont want to make it worse. Hopefully doing this everyday will help me heal this injury once and for all.. its been 2 years and i thought it would get better if i rested and then started doing pushups and situps but it made it worse
Hi, I have dealing with what I was told by a Surgeon I had some stomach hernias. They didn’t give me any trouble. It was more of a vanity issue. I have recently had a check up and this doctor told me the big goose egg in the abdomen was diastasis recti. He said I would have to have surgery very much like a tummy tuck. I have done some research and found some type exercises can help with this problem. You just stated in your video that one should not do crunches. Are these few exercises all you recommend for this problem ? Gary W Tate
Hi Michelle, your videos are very helpful, I recently realized that I have been bracing my core/ engaging my muscles incorrectly when doing any sort of lower ab exercises. Now that I have been practicing how to engage them correctly, it seems like my lower abdominals and upper can't seem to engage at the same time, my question is do my upper abs need to be engaged while preforming lower ab exercises? Do you have any videos covering this that you could recommend? maybe videos on how to engaged certain/ different core muscles in general? I would appreciate any advice you could give me so much.
Omg I've had 5 c/ section I have this. I wonder if its too late for me? I really need it my back hurts so much.
Hi there:
Thanks for posting, would you wear your brace while doing the exercises?
Thanks
Pauli
Hello, I've gained quite alot of belly fat so it's hard to tell but I'm pretty sure I do have a DR because I remember the midwife saying something about it right after my second c section. I've has 2 c sections and my last one was 4 months ago. Want to fix my DR before I start exercising again.
Your body is storing up fat in that area to protect the organs falling out through the gap
What should I do if I can’t seem to hold and breathe?
Hi Michelle, Thanks for the great videos. Question: can a person have no gap in the recti muscles but the abdominals dome slightly when leaning back.
There are I think three or four different kinds of diastasis recti seperations so if you don’t feel a gap in between your middle abdomen it could be lower or higher
@@hopefulmamma7776 thanks so much hopeful mamma! I'm still trying to figure it all out.
Thank you for this video i had been trying to tighten my belly all wrong! I have 4 kids 2 c-sections and 2 vaginal and 1 very very tramatic birth and my core is gone.
What happens if you don't feel them?
Hi, do you think its safe to hit a punching bag if I have DR?
Will following just these exercises help in removing belly pooch along with closing of abdominal split
Sakshi removing a belly pooch may also involve some weight loss with appropriate diet plus deep abdominal control exercises such as these ones
Hey Michelle, I mistakenly did intense plank exercises for just once and now i have a vertical wrinkle that starts from my belly button going downwards. What may have caused this is this related with diastasis recti and can this be cured?
Can u do these during pregnancy???
No ..only after you have given birth
Thank you very much for you great job . I have a question . I have diastasis just above and below the navel . Can these exercises help me ? Thank you in advance .
i simply cant get this down... the glass of water thing,, i feel my butt flexing.. it seems impossible
shawn gregory yep Shawn this takes time. Your butt will flex to help if your tummy muscles are weak. Just take the exercise gently and move your knee out to the slide slowly a little way not too far - this is the key to control. Stick with it if you can, all the best
It’s been 7years since I delivered my child, Will this exercise help me out??
I have the same question. Waiting for reply
Yes
How long can i do these exercise to get results? how many repettions?
+Meena Meenu it really depends on many factors; the size of separation, regular activities, diligence with the exercises, other activities so every woman is different. Ideally try to do 10 reps of each exercise - you may like to follow my new series coming through over the coming weeks it started last week start here ruclips.net/video/sBK1OdevyBA/видео.html
Hi I am mother of 1 month old baby. When can I start this work out
Hi Aparna if you had a regular delivery on you can start immediately otherwise if c/section when your doctor gives you permission to return to exercise usually around 6 weeks post delivery, all the best
I cant feel anything im obese
Go under belly apron (between lower stomach flap and fupa). Press down to feel.
I’m a guy, with a crazy 5 to 6 finger gap. Should I be wearing a split 24/7 along with these exercises. Any idea on how long a recover time such an extreme gap takes to heal?
Hi Chad when and how did your diastasis occur? This can determine healing time. I think wearing a brace will make identifying the correct muscle action difficult, best to do them without a brace unless you've been advised otherwise.
Michelle Kenway I’m not really sure. Weight gain possibly but I think complications from a stomach surgery started it and I had no idea what it was or what was happening till a doctor told me during a physical. Then the physical therapy they sent me too, had me doing planks and things that worsened it by a lot. It’s been a nightmare
Wear a splint for 6 weeks while doing the treadmill and/or elliptical machine ONLY then start adominal training with the exercises shown in this video. Your muscles need to be reattached prior to strengthening them
Hi i had my c section 3years ago..but still i had not recover my mommy tummy..after this exercise it will recover my tummy???
Yes Kavita this is the appropriate type of exercise for abdominal muscle training after c/section, all the best
If I put my two fingers on there and I feel the muscle harden on my finger tips, is that considered normal and no diastasis recti?
With a diastasis the area bulges forwards as you raise your head and shoulders off the ground and you can usually feel a dip in the centre above the navel when the abs are contracted
Michelle Kenway I feel mine just sitting and bending forward a bit I have a big belly
Could you recommend a belly wrap that would help for umbilical hernia and diastasis recti ?
Apologies I'm unable to - I just use plain tubigrip (tubular elastic bandage) that's cut into pieces off a large roll. You may be able to buy plain tubigrip for the abdomen at the pharmacy?
I've talked to Dr. and they say exercises do not work for dias-recti. That only surgery can fix this issue!!. Will the exercises work or not. My seperation of my muscles is pretty far apart. I am a male. When I try like a crunch. It looks like a nerf football is in my stomach.
Hi Jamie if the separation is wide then you may require a surgical solution - be guided by your doctor as the effectiveness of Diastasis exercises is currently under question (from research). How did you do your injury?
@@michellephysio . I'm not really sure how it happened Michelle. My stomach often hurts and have back issues. I was hoping maybe insurance would cover surgery, hoping. Lol. Thanks for the videos God bless u in these times.
Hmm exercises do work and time. I haven’t done abs work out other than try to fix my 2 1/2 finger separation and now I only have 1 in separation so exercises do work . Doctors don’t know other than medicine .
My doctor said the same thing. That only surgery will work
I have no idea what she was doing or saying made no sense at all
I never knew I had diastasis recti until recently. My daughter is now 15 yrs old. Will these exercises work after so many years?
Yes! You can always work on this gap
I wondered the same! My daughter is 14 yrs old.
I was wondering the same my son is 19
Mine is 21!! I really never paid attention until trying to do a sit up recently.
I just found out that there are physical therapist that help your pelvic floor
Michelle, thank you for posting this video. You have done a wonderful job of educating the public about the proper postpartum exercises for Diastasis repair. I will certainly refer my clients to this video.
Thanks for taking the time to comment!
My daughter is 3 years old . Any separation is about a finger tip to a finger tip and a half . Can I do regular ab exercises ?? Or do I have to do these ? I have loose skin at the bottom of my tummy still
Hello, I am 22 and I have this, never had kids, and I have always been skinny. should I see a doctor? I have always noticed this while doing abs workout but I thought it was normal, I barely have fat on my stomach so I don’t know why I have this thing, can I fix it with these exercises or what? 😔
It doesn't only happen with pregnancy. It can occur in other ways, but if you want to make sure there isn't nay other issues, you may want to check with your doctor.
Thank you for this informative video and for keeping comments open. I learned a lot from people's questions and your replies!
Q
Hi Michelle! these look very good... I wonder if you'd know when would be safe to start doing these exercises while recovering from a c section?
Thank you for the great explanation to show how to activate the lower tummy and transverse abdominals correctly. This is one of the best videos I've seen for Diastasis Recti Exercises.
Hello, it looks like I may be the only guy on this comment section. I have DR. 10 years ago I was exposed to some nasty mold and contracted a chronic cough that lasted for about two years. Every cough made
My mid section feel like it was coming apart. Later I found out I had this deformed midsection when I did some sit-ups. I was afraid to go any further because I didn’t want to exasperate my problem. Don’t want to sound like a typical guy but will this work for me and how long before I start seeing results? A part of me wants to start doing planks and sit-ups right away. It’s quite frustrating for me.
I tried every thing as a femal. I had 6 kids, and mine is really bad, a huge football size when I sit up. My friend said to search all videos on You Tube. My doctor sent me to physical therapy, they made it worse. Sit ups, crunches,can make it worse. I am in the same position as you. I am impatient, and my thyroid had me gain 8olbs, now I weigh, in one month 220lbs. I hope this works, if you find something that works, please let me know, thank you, good luck,
Hi Jason have you seen a doctor about this issue? This can be surgically repaired depending on severity. Leave sit ups, they can worsen this condition, modified planks and side planks can be managed my many
Even after trying for 10 times, i cant find the separation and the lower abdomen muscles which you talked about in this video - is it because of loose skin in that area after my delivery?
It’s really not easy to “find it”. Easiest way to do it is if your Dr checks for it
I have a small recti, but i also have a tight pelvic floor, which im going to PT for right now.. how do i fix my recti, but also strengthen my glutes, fix my forward head poster and relax my pelvic floor at the same time? Im struggling
When doing these belly therapy workouts should I tighten my belly or is more sucking the belly button in?
Hey Ashley just gently tighten the lower belly muscles that sit below your briefs - avoid sucking them in strongly
I couldn’t figure out whether I have DR or not . Is there any problem if we do these exercises if we don’t have DR
No problem 👍
Hiii I’m 16, never been pregnant or had any surgeries that I know of and I have this so how many times a week should I do these exercises? Is it a daily thing? Thank you!! 💗
Hey Taya you can do these exercises daily if you like to or at least 2-3 times a week to strengthen your core safely, all the best!
are these exercises good for c-section? I have had three of them. When I try doing any kind of ab exercises, it feels as if something inside me pops inside where my scar is and it hurets terrible as if i just had the surgery. It has been 5 years since the last surgery and I still struggle. I told my doctor and she just said that its the muscle moving.
Can you do weights? And roughly how long do dr results take to see?
I’m one year post c section birth .. is it too late ?
No it's not I started way after a year and noticed changes:)
Im struggling to activate my tummy muscle😭 I don't know if what im doing wrong
My physio taught my to imagine I am doing up laces, to bring the abs together and draw my belly button back towards my spine - as if trying to do my belt up an extra notch. It helped explain it for me, I hope it helps you too. Good luck.
This is great. Exactly what my physio taught me to do. It helps so much to have your video to talk me through it. I really ought to have asked my physio, so I'll ask you as you mentioned the same - what if I don't feel my hip roll or my back arch? I am definitely activating the deep abdominal muscles but can easily float knee out to 2 o'clock position without rolling the hip and I slide my heel to almost straight leg position before I feel the slightest, barely detectable, lower back arch (I have to really focus to notice it). I do a lot of yoga (or did before I leaned about my diastasis recti) maybe this is why and I should do increase the reps until it becomes challenging?
Hi... When can we say the diastasis recti is healed ??? Does it mean we get flat belly by only doing these exercises ???
Mini Priya, when you no longer feel a gap between your muscles. You can check by lying on your back and placing your fingers horizontally onto your stomach.
@@sdh90210 thank you 😊🙏
Please help how ti maintain inward back? Does that mea. Durin exercise the back curve stays the same where a hand can slide under the back?
So no tilting?
Yes exactly correct!
I finally realised why I couldn’t gain core strength and why I’ve suffered never ending back issues?? The hospital physio have always just diagnosed ‘nill core strength’ and gave me a course of useless physio and clinical pilates which was good, but only helped for a very short time. I’ve had steroid back injections because of disc issues. My core muscle that I built with planks and core exercises softens after 3 days if I stop exercising. Then! Amazingly after videos on Diastis Recti popped up and I did a physical check I realise I’ve had this huge gap in my torso for years! Now my core and back history make sense!
Michelle, I am 62 years old and I was diagnosed with Diastasis Recti in 2006 by a very popular local surgeon. I have only given birth to one child (natural child birth) in 1981. I have done these exercises for many months with no results. My surgeon said I should never allow any surgery on this area (far too dangerous). This looks horrible. What should I do?
Ehhhmmss moms,are you so-so your Pragnancy moms,and the hall on the your Belly your moms,hass a baby Boys moms,and pleesee get the open your clouht your moms
I really like your videos Michelle, they have good explanation and take things slowly. I have a 15cm diastasis and have been told that my muscles are thin. I plan to start regular exercise to try and improve this but don't know how much of an improvement I could expect to get. What would your advice be on this please?
Hi Jane unfortunately no one can answer this question. What can be said is that by improving your core control you will have better support for your abs, spine and pelvis moving forwards all the best!
I have gained quite a lot of tummy fat and its hard to tell how big the gap is it feels like 1 finger but I was worried as I saw a video from cosmetic surgery they can it can't be fixed other than tmy tuck is that true or a sales technique I'd rather sort this naturally if possible
Thanks a lot, Michelle! I'm doing your exercises for about 2 years.It really helped me.I had a very bad previous experience with other Physical Therapists. I'm happy that I found your video in internet. It changed my life quality. It's doesn't matter where I am, your video always with me. I do exercises every day. Just sometimes I thought what to do with my abdomen? It has become very weak. I was afraid to do abdominal exercises. And now I can fix it! I have only 2 questions: how many weeks after the surgery woman needs to wait for starting exercises and if you have more exercises for abdomen (for women who have or had a prolapse)?
Hi Vesta I am so glad the exercises have helped your life. Yes I do have quite a number of abdominal exercises for women with pelvic floor problems. Most women can start really gentle and specific deep core activation exercises within the first 6 weeks post op however they really need to know the correct activation technique and avoid over bracing the abdominal muscles. This video shows you the types of exercises that are usually appropriate ruclips.net/video/gidN1N8nSRU/видео.html Always make sure that you have your doctor's approval to commence gentle deep core stability exercises. You will also find more core abdominal exercise information at this link www.pelvicexercises.com.au/core-exercises-women/ All the best to you!
Thank you very much, Michelle for your answer. Your opinion very important to me. What kind of following sport exercises not recommended to women after surgery: walking, bicycle and ski? I like these sport exercises and for many years did them, but after my second birth and surgery for prolapse I afraid and avoid to do that. Is it right? Thank you in advance.
Vesta Tiourin you are correct in that some exercises should be avoided ie high impact exercises like running and jumping. Safe exercises after recovery are low impact exercises which include walking and cycling. Skiing for some women who are proficient skiers is usually ok as long as they avoid jumps and intense skiing. I would not recommend skiing as a suitable exercise for a beginner who had gone through pelvic surgery as learning is demanding on the body pushing the body off the ground. I would avoid intense cross country uphill skiing. Hope this helps you stay active Vesta, regards Michelle
Thanks a lot, Michelle!
Michelle Kenway hi I'm 8month post delivery still my tummy like 6months pregnancy.this exercise will help me.
Everyone is different how long roughly does it take to repair
I hear you'll see results in 6-8 weeks
I have another question . Talking about respiration . I've learned that belly respiration like we are doing in Yoga in other words (Diaphragmatic breathing, abdominal breathing, belly breathing or deep breathing )is really good in case if we have diastasis recti . Because it doesn't cause intra-abdominal pressure hypertension. Am I wrong ? Thank you very much .
Hi, will cloth bindings help in diastisis recti
Hello, I had my 4th baby 2 yrs ago and I noticed something wrong with my stomach after my 3rd baby but didn't know what it was until just a few months ago. I did the self test and it seems i do have a separation, I also asked my obgyn to check and she said I do. I don't really how much it's separated it might b 3 fingers but not 100% sure. I wanted to know should I do these exercises with a belly band and should I wear a belly band to bind my abdomen more often? I know some of the unsafe ab work outs but is zumba safe to do, there is a lot of ab movement in the dances? Thanks for taking the time to post this video.
+Utashni Gomes unfortunately this really no good evidence to support the use of belly band. In fact wearing a band and relying on it can actually weaken the deep abdominal muscles that were really try to strengthen. Try to avoid the intense core exercises you might be given in some exercise classes and focus on gentle activation of the correct muscles as shown in this video. This plenty of time for you to strengthen even though you had your baby 2 years ago. All the best, Michelle
+Michelle Kenway Thank you so much for your response.
hi Michelle , thanks for the informative videos.
my 2nd baby is 2 year old and my pregnancies are back to back. I have 3-4 fingers gap.
when I try to my abdominal muscles as you told in initial video, I can't squeeze them and I notice my pelvic floor muscles are squeezed instead. I don't feel any tension in abdominal area, in fact I feel as if that part is not moved at all. not sure how to target correct muscles.
please help.
I have one finger diastasis rectai, can i do cardio like planks and swats ??
Hi Atiba Planks can be modified when first starting out to reduce the pressure on your abdominal muscles ruclips.net/video/Ibqkscks9Lc/видео.html I'm not familiar with swat exercises, do you mean squats?
Isn't new research showing that exercises aren't effective in repairing diastasis recti or am I misinformed?
You are well informed! I will cover this in an upcoming video - a diastasis will decrease core control so we still prescribe these deep abdominal core exercises however not for gap closure, rather to regain spinal abs pelvic stability after pregnancy. Great question thank you!
Wait, then all diastalis rectis videos, like this one, are shams?
This is confusing how the heck do I move my muscles ???
Exactly
You flex your core muscles as much as you can . I'm sure it's just her engaging the core muscles.
Hi Michelle thank you for the great video and detailed elaboration. What’s the rationale for this exercise to repair diastasis recti instead of working on tummy muscle directly?
@Lexi 93 thank you ^^
@Lexi 93 a
@Lexi 93 a
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I have 3 finger gap. How much time will be taken to cure it?
Please reply?
Hello Michelle, I have yet to find a video of a person demonstrating on an overweight person to determine whether or not they have the separation. I'm overweight myself and I can't seem to locate it. The only way I can tell if I -might- have it is when after walking on the treadmill, I get a backache and my hips feel stiff. Can you recommend other ways or give more tips on how to find it?
Hi! I have a problem... I dont feel I make any effort doing this. I feel nothing. So I must be doing it wrong? Im scared of doing it wrong for month.. Thank you...! :)
Kristin Stangenes mm
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Love the bent knee fall-out Michelle! I love the way you explain these exercises. Thank you for sharing!
Are we doing those exercises in imprint position? which exercises should be done in imprint position where we press the lowerback down, and during which we should keep the natural curve of the spine?
can you please tell me if this is safe to do while pregnant to keep the abdominal muscles strong
Is it OK if I don't use a pillow on my head ? Will this close my diastasis recti?
+shirley Valdiviezo yes it's absolutely fine to use a pillow under your head for these exercises
I have 3 year old baby
Is this workout applicable to relieve my diastasis recti
Yes Shiji, this is appropriate for core abdominal muscle retraining at this stage
Hello! i was wondering if you can do this exercise if you are not pregnant yet or just to prevent diastasis recti in both men and women? thanks a bunch!
Hi I am a future osteopath and I love your videos! I would like an advice from you if it’s possibile : I am not post pregnancy but I have a low belly fat that I can’t get rid off. I tried so many Abs exercise and I was wondering if these exercises on the deep core muscles would be useful for my situation. Can you help me?
From what I understand, these exercises are to strengthen and tighten the core muscles to help them repair. I don't think it would help burn or target specific fat.
Adding this comment to come back to. I am now starting to be consistent in doing these. So Im counting today as day 0, be back at day 15 to keep my focus.
@chelseawoods8995 nice work. Please check back in day 7 so I can keep track of you too. Stay focused you can do this ❤️🩹
@@michellephysio I will come back in 7 days b/c you asked. I was pulling up this video to do again just now. Thank you
@@michellephysioI just completed my 7 day(skipped a day due to children needing me) and I must say I am starting to feel my muscles and it's weird yet encouraging 😅
@@chelseawoods8995 Hi.. did it work for you?
Did it work? Hoping for an update
hello before i found out i had diastasis recti in the beginning after i had my baby i was doin crunches..but that was before i found out it was bad for me..now im very worried that its gonna be hard for me to close my gap..do u think if i just do these exercise will my gap close..my baby is 7 months..i really dont want s tummy tuck at ALL! please help..thank!!!
+Infinity The Beautiful hi there thanks for your comment. Yes these types of exercises are the appropriate exercises to help closure gap. Just start them very gently and focus on getting good control of your deep abdominal muscles and progress from there. Try not to worry, it's unlikely you cause any damage and the focus is on moving forwards. All the best with your exercises, Michelle
When do i start these exercises after delivery ?
Hi Michele,I have been detected with 1cm umbilical hernia and diastasis recti,WHATVEXERCISES COULD HELP ME.PLEASE ADVICE.Its been 1.5 year after my postpartum delivered
Is it needed to use a belt during exercises ?
How long (on average) should I work on DR reparation to close the gap?
As long as it takes, usually 3-4 months following delivery depending on severity
Thank you very much Michelle
This may be a stupid question but are these exercises good for Diastasis Recti in Men?
Yes myklc women and men can both do these exercises
@@michellephysio thanks!
Hi Michelle thank you so much for this informative video, had my last baby no.4 in 2018 April, can these exercises still help me, i look pregnant , my stomach is hard when i stand but soft when i lay down i did the test that i watched in your other video i get about 3 to 4 fingers in and i also have spina bifida so i suffer with lower back pains.
Thank you in advance🤗❤
Yes indeed core control exercises can help at any stage after pregnancy and c/section there’s no need to feel concerned about that. Just start the exercises slowly and get the hang of activating your abs correctly from the outset so that you get good results. Intense core exercises won’t help especially if you have a diastasis. You may also like to follow some of these exercises too, I hope they help you ruclips.net/video/qfoW2PKugyk/видео.html
@@michellephysio thank you so so much i really appreciate your advice will certainly do the exercises 💗💗thank you.
Hi Michelle! This was very informative, as well as all the other videos and your site! Really appreciate what you're doing! Do you suggest treating a umbilical hernia in the same way? I'm a Pilates instructor, I work out A LOT, and I think I first realized I have a problem with that during my training more than 10 years ago. I work out a lot, and hard I'd say, and I can't imagine doing just these suggested exercises as an ab workout! But I'm also afraid of making it worst or even getting pelvic floor problems in the future (I was referred to your site by an article on SUI). Any comment you might have I'd be grateful, thanks for your time!
Theodora Pilates Hi Theodora yes absolutely - you know I'm really surprised there's not more information out there for safe exercise with an umbilical hernia. The principles are very similar to those for pelvic floor safe exercises as well as rectus diastas repair with the focus on gentle TA rehab and avoiding large increases in intra abdominal pressure (IAP) by using the strong rectus and external oblique muscles. Don't forget that you can make your core exercises a lot more complex without increasing IAP eg single leg and arm combinations in supine. I would focus on core control and moderate strengthening as opposed to intense core exercises involving strong outer ab. contractions - easier said than done I know but this is the key to exercising & avoiding worsening hernia all the best!
Michelle Kenway Thanks for taking the time to reply! I really appreciate it!
Hi Michelle,can diastatis recti be fix after 1,5 year after labor? Thank you
Also you need to know excercises to avoid while healing DR.
Are these exercises safe to do during pregnancy? I have ab separation from my first baby and I'm pregnant with my second.
Will these work to help repair an open above navel diastasis? Are there any other of your videos that address this?
Thank you so so so so much. My daughter is 3 1/2 and I’m only realizing it’s a problem. Most other programs don’t go through the detail needed to activate the right muscles and keep them activated. Thank you so much for the time you’ve taken to do these videos
For how long do I do there exercises? Do seven minutes a day for a month... or?
Yes you can do these daily - it may take a number of months to regain control of these muscles
Hi Michelle,
Thank you for your videos.
Do you think that I will ever be able to close my DR.
I also have a small umbilical hernia.
My last section was 22 yrs ago and I always had a mummy tummy since. I am 60. The upper part is not too bad but the area below the navel is very flabby I can hardly feel my TA
TIA for your reply.
Hey Virginica I think flabby and hernia are entirely different issues. Flabby can be rectified weight loss and gentle TA work whereas hernia needs repair to really fix. Are you following my beginners and core series starting here? I’ll be posting more in coming months too ruclips.net/video/5Eqgpg_-yAE/видео.html hope this helps!
@@michellephysio Thank you so much for your reply. It is very helpful.
Will these work for a DR that's above the navel, closer to the ribs? Or are there just form the lower abdomen?
Good question Irene, the Transverse abdominis muscles being exercised here extend above the navel right up to the Xiphoid process (that bony bit you feel protruding at the base of your sternum) so the effect of TA activation will be above and below the navel
Great, thanks.
Is it appropriate to do small leg lifts while laying on your back with DR
Could I have a diastasis without being pregnant?
Jelena P definitely - it's a condition that involves separation of the abdominal muscles and isn't only caused by pregnancy
I’ve heard even men can get it so...
I've noticed my navel protuding more and more lately and realized I probably have a slight hernia along with diastasis recti. I've done these exercises for three days now and already my stomach is tighter and my navel is less protruded. Thank you for this video!
Great to read Kaitlyn
Do these work for men? I have Diastasis recti ( my Dr. Diagnosed it) due to weight lifting.
It should.
What type of doctor did you see to get a diagnosis?
@@RoseRose-wf8co usually a plastic surgeon
Hi can i do treadmill or jump rope workout if i have dr issue. Pls advice
Yes.
Why do I always feel my back arches when I tilt my pelvis? is this normal ?
+shirley Valdiviezo yes it is normal for your lower back to arch when you tilt your pelvis - the challenge doing these exercises is to use your deep core abdominal muscles when doing the exercises to keep your pelvic still and stop the back from arching
Thank you
@@michellephysio mm
.. No o. H,