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 😇!
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.
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.
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
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.
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!
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.
@@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 😅
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
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
@@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!!
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!
Hi Michelle, is this video on Diastiasis Recti still recommend to follow? Do you have other videos / exercises you would also recommend for a 65 year old man with Diastiasis Recti
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?
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
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!
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
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?
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?
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!
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
Thanks this is helpful my pt is having me do these to. I wanted to make sure I was doing it right. I had a c section and I hadn't realized how badly it wrecked my core. I started having knee problems, pre-patella syndrome as a result of the muscle loss. We thought it was my weight ruining my knees but regular exercise and weight loss weren't improving and we're actually making it worse. So he said not sit ups or butterflies too.
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!
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
Thank you for sharing! After just following along with the video exercises my lower "mommy tummy" felt sore like it did after child birth so I know for sure something is tightening up 😊
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?
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.
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.
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 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
This is going to sound shocking but I had my youngest son 12 years ago and only found out tonight after a search on google why stomach goes in a point when attempting crunchies! I just can’t believe I’ve not known for this long what’s wrong with me. I’m going to start these exercises tomorrow.
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
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.
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?
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.
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?
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...! :)
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.
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.
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?
Hello! Thank you so much for this video! Tried the workouts today and felt great engagement. I spent some time doing intense ab workouts that I shouldn’t have and have stopped them and am focusing on repairing now. My question is I feel like my right side is much stronger than my left. Should I do more exercises on the left side to compensate?
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
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.
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?
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!
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
Hi, I have a question. I have a hiatus hernia and a small ventral hernia. The surgeon my doctor referred me to has said several times that surgery is not needed, as the ventral hernia is still relatively small. I have a large tummy and asked him if core exercises are safe. He said yes, that they would help to strengthen my abdominal muscles and possibly help my hernia. He also mentioned how my abdominal muscles are "weak", and also said something about the center of abdomen not being "close". So, would these types of exercises in this video help what I mentioned? He wasn't specific on what exercises to do, so I've been searching on RUclips and came across this. These seem gentle enough.
Hi GenXer thanks for your question. With a hernia it's really important to keep pressure within the abdomen low when doing your core exercises. This means avoiding traditional sit up type exercises and double leg raises that increase pressure within the abdomen, forcing the hernia outwards. Diastasis recti is a type of hernia so yes these exercises are gentle and appropriate. You may also like to watch this recent video on beginners Core Exercises too ruclips.net/video/qfoW2PKugyk/видео.html Hope this helps
@@michellephysio Thank you so much for your very informative response. I will most definitely watch the video link you included, so that I can start to slowly strengthen my weak abdominal muscles. I was told by a yoga instructor that I should be doing planks and the leg lifts you mentioned, but that always resulted in pain. If anything causes pain, I believe it's our bodies shouting out a huge "STOP"! Thank you again for your response, and I look forward to more of your videos.
@@michellephysio I have the same hernai problem as genxer said and one finger diastisis recti. It has been 2 n half months after my deliver. Can I also do the same core exercising video.. Plz reply
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.
I have noticed when doing ab excersices my stomach domes up, how ever i don’t feel a gap between my abs(no more than 2.6 cm, feels around 1 finger, i cant feel it out that well, when i push down with the fingers it feels hard.). I have a very very slight pooch, almost unnoticeable. I have never been pregnant. Could this possibly be from wrong form of excersice?:)
Concentrate on how you are breathing . crunch and breathe out. Look up bubble gut that most body builders get when they lift weights and push out their stomach instead of activating the core properly hold it in when u breathe out and work out
Hi Michelle, I have a question regarding the lower back position. Some people say to flatten the lower back to the floor with a posterior pelvic tilt and others say to maintain the natural curve of the lower back. Can you please tell me if there is a time to do either specific method and why? I am lordotic in the lumbar spine and I find that when I try to maintain the natural curve, my lower back hurts and my belly muscles disengage. Is there something that I am doing in my technique that needs adjusting?
Miss B Contrary hi this is a really great question. The research tells us that the deep abdominal TA (and pelvic floor) muscles work best in neutral spine so I believe it's misinformation to instruct imprinting the spine when training the deep core muscles. Having said that as you say with a large lordosis neutral spine can be uncomfortable. Try to maintain a comfortable position in your lower back this is your priority at all times without exaggerating the lordosis. Knees bent when on your back can make this more comfortable. The other thing to really focus on with a large lordosis is hip flexor stretches which will help you tilt the pelvis into a less lordotic position. Hope this helps, Michelle
Hello, my question is when is it safe to start crunches and planks after you've worked on this problem? How long should we work on it before doing more intense core exercises? Any help would be greatly appreciated. I really don't mind the wait. I wanna make sure I do this right. I had twins almost 10 years ago after five other single pregnancies. Always bounced back after my single pregnancies but had a diastasis recti although I never realized that's what was going on - pre RUclips days. Then with my twins I worked hard and lost a lot of weight by the time they were 5 months, then stopped working out and went full on mommy mode not time for me the past 10 years and gained it all back. But once it all fell apart I tried getting it back a few years ago and it's been hard but I'm getting there. I've gone up and down with acceptance and trying to get it off. I've finally made a difference with intermittent fasting, a belly binder, but I know exercise is key. When I was younger I could lose weight like nothing, just eat less or work out 20 minutes a day and poof, gone. But now as I get older it's sooooo much harder to get it off that I've given up at times, but I'm more determined than ever. I don't mind aging, but I'm not gonna let it all go weight-wise, then it's all over. I'm 41. Long story short, I'm starting to lose weight but realize I have this problem and I may have made it worse at some point in the past few years when trying to lose the weight I gained back. Um, so here I am a mess. I've done a belly binder, which I know you're supposed to do with exercise but couldn't make time to do the exercises. I work and sit at my desk all the time. If I'm not at my desk I'm doing something for my kids. I am finally ready to do this and want to do it right. I've saved your video and a couple other safe ones to my favorites tab on Edge, but just want to know when am I in the clear to move forward with planks and crunches. I love them and it was a bummer when I realized they were making my belly worse. :( lol.
Hi Carmen I really don’t advocate crunches fir anyone - especially women after childbirth. There’s no benefit and just risk fir the lower back and pelvic floor. Modified plank can often be recommend gradually when the diastasis is fully resolved. All the best & thx for your qn. I have modified plank and safe core Abdo exercises here for example ruclips.net/video/gidN1N8nSRU/видео.html
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!! 💗
@Leslie Timbers good question, having had this same issue I've avoided going back to regular abdo crunches and ab curls in favour of Plank and modified plank with variations as I really don't see any benefit to be gained by doing these types of intense core exercises and to be honest it's not worth the risk. Intense abdo exercises don't flatten the belly (this is a myth) and can overload the lower back, pelvic floor and worsen diastasis recti so best left well alone in my view, all the best to you and thanks for your excellent question 🙏 ❤️
@@michellephysio thank you! I've already noticed a difference after doing the DR exercises for a week! I have never liked ab crunches so this gives me a reason not to do them 😊
Hi Michelle - around the 2:50 mark you mention retaining the inward curve of our lower back. Does that mean we’re not pressing our lower backs into the mat/ground? Thanks so much, I’ve found your videos extremely helpful!
Hi Vesta Absolutely - this is exactly the type of deep abdominal exercise that is also appropriate after prolapse surgery, the same principles apply as for a diastasis with the need to improve control of the deep abdominal muscles and avoid over bracing the upper abdominal muscles, this probably warrants a video post too thank you! All the best
Love these techniques, question though. I am 1 year post partum, and have tried to get back into a routine, but realized by diastasis needed more correcting. I am sore the next day after using your techniques, is this normal? I want to make sure before going forward so I know I am doing these correctly. Thanks!
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
might sound silly but im a man and i think im suffering from this aswell, can i also follow this exercise to rectify this problem? many thanks in advance
Yes men can definitely suffer from this problem too ... the jury is currently out on whether exercises can fix a diastasis however these are the appropriate ab exercises that won’t worsen this condition & will help stabilise
@@RIDDICKGNK no pain or incontinence thank god but still an issue im suffering with. im now starting a regime of intermittent fasting along with omad and just light cardio to start. ill take it from here and see how it goes. if i remember ill comment on my progress in a few months :)
+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
hya michelle and thank you as always... is it safe to get a ball chair when you have a recti diastiasis? and my son is 15 my gap is still huge? I was doing the wrong exercises for years adding to prolapsing. will it still work after all these years?
+angelcheeks9 yes there should a ball chair shouldn't be a problem at all and may help you to encourage the activity of your deep abdominal muscles. Just make sure that you get the right size so that your hips sits slightly higher than your knees when viewed from the side. This will help you encourage your deep abdominal muscle activity by keeping the inward curve in your lower back when you're sitting. Hope this helps you out, Michelle
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. 🙏🏼
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!
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 :)
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.
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
Thank you for this informative video and for keeping comments open. I learned a lot from people's questions and your replies!
Q
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.
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!
Love the bent knee fall-out Michelle! I love the way you explain these exercises. Thank you for sharing!
Great video, and her voice is so calming! This helped me locate the muscles that I really needed to work on.
@Tiffany S So glad to read this Tiffany, thank you for your lovely comment. I'm so glad this helped you.💖
Thanks! I feel better after just 2 sessions.
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.
Thank you for posting this. I will be trying some of this to help my DR.
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
Thank you for video and subtitles
Perfect guide! Thank you! Subscribed 💜
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.
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
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.
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
Thanks for helping me fix the diastis
Hello there RollinCode! I'm so glad this presentation is helping you, I hope you are keeping well 🙏
Did it work for you?
Great channel, I liked the video. It is useful to watch this. Thanks
Thank you!
You're welcome!
Hi Michelle, is this video on Diastiasis Recti still recommend to follow? Do you have other videos / exercises you would also recommend for a 65 year old man with Diastiasis Recti
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?
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 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?
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!
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
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
U
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?
Awesome!
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, 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
Thanks this is helpful my pt is having me do these to. I wanted to make sure I was doing it right. I had a c section and I hadn't realized how badly it wrecked my core. I started having knee problems, pre-patella syndrome as a result of the muscle loss. We thought it was my weight ruining my knees but regular exercise and weight loss weren't improving and we're actually making it worse. So he said not sit ups or butterflies too.
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?
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
Thank you for sharing! After just following along with the video exercises my lower "mommy tummy" felt sore like it did after child birth so I know for sure something is tightening up 😊
svpartridge i
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
can you please tell me if this is safe to do while pregnant to keep the abdominal muscles strong
I need to heal my tummy ... Pls show me more excercise
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?
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 😊🙏
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.
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, will cloth bindings help in diastisis recti
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 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.
This is going to sound shocking but I had my youngest son 12 years ago and only found out tonight after a search on google why stomach goes in a point when attempting crunchies! I just can’t believe I’ve not known for this long what’s wrong with me. I’m going to start these exercises tomorrow.
My sister just told me she discovered she has this also, her youngest is 23 years old
@@sweetmaha5545 wow! She probably is shocked like I am!
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 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 👍
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?
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
Is it needed to use a belt during exercises ?
Everyone is different how long roughly does it take to repair
I hear you'll see results in 6-8 weeks
Hello Michelle glad to see there's hope can I do this while I'm pregnant??
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
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
N
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.
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.
Hi thanks for the great video! Do you have any advice or exercises for weak glutes which are ok to do with the Diastasis? Thanks!
Hi Hayley - you can't go past bridging lying on your back and lifting the butt - I'll be releasing this video in the next couple of weeks
Very informational, thank you!
@Jon-Ni Romero I'm really glad they make sense, thanks so much for taking the time to comment. All the best!🙏 ❤️
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!
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.
Hello! Thank you so much for this video! Tried the workouts today and felt great engagement. I spent some time doing intense ab workouts that I shouldn’t have and have stopped them and am focusing on repairing now.
My question is I feel like my right side is much stronger than my left. Should I do more exercises on the left side to compensate?
Hi Jane repeat the same number both sides - your abs will still be working to stabilise using either leg thx for the question!
Thank you!!
u r the best thanx
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
Hi there:
Thanks for posting, would you wear your brace while doing the exercises?
Thanks
Pauli
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.
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?
I have 3 finger gap. How much time will be taken to cure it?
Please reply?
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!
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.
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
Would these Exercises Would Help In Slip Disc ?
Hi, I have a question. I have a hiatus hernia and a small ventral hernia. The surgeon my doctor referred me to has said several times that surgery is not needed, as the ventral hernia is still relatively small. I have a large tummy and asked him if core exercises are safe. He said yes, that they would help to strengthen my abdominal muscles and possibly help my hernia. He also mentioned how my abdominal muscles are "weak", and also said something about the center of abdomen not being "close". So, would these types of exercises in this video help what I mentioned? He wasn't specific on what exercises to do, so I've been searching on RUclips and came across this. These seem gentle enough.
Hi GenXer thanks for your question. With a hernia it's really important to keep pressure within the abdomen low when doing your core exercises. This means avoiding traditional sit up type exercises and double leg raises that increase pressure within the abdomen, forcing the hernia outwards. Diastasis recti is a type of hernia so yes these exercises are gentle and appropriate. You may also like to watch this recent video on beginners Core Exercises too ruclips.net/video/qfoW2PKugyk/видео.html Hope this helps
@@michellephysio Thank you so much for your very informative response. I will most definitely watch the video link you included, so that I can start to slowly strengthen my weak abdominal muscles.
I was told by a yoga instructor that I should be doing planks and the leg lifts you mentioned, but that always resulted in pain. If anything causes pain, I believe it's our bodies shouting out a huge "STOP"!
Thank you again for your response, and I look forward to more of your videos.
@@michellephysio I have the same hernai problem as genxer said and one finger diastisis recti. It has been 2 n half months after my deliver. Can I also do the same core exercising video.. Plz reply
@@GenXer333 when was your delivery?
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.
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:)
Can you do weights? And roughly how long do dr results take to see?
I have noticed when doing ab excersices my stomach domes up, how ever i don’t feel a gap between my abs(no more than 2.6 cm, feels around 1 finger, i cant feel it out that well, when i push down with the fingers it feels hard.). I have a very very slight pooch, almost unnoticeable. I have never been pregnant. Could this possibly be from wrong form of excersice?:)
ME TOO I have always wondered why. But, I have a huge pooch
Concentrate on how you are breathing . crunch and breathe out. Look up bubble gut that most body builders get when they lift weights and push out their stomach instead of activating the core properly hold it in when u breathe out and work out
Hi Michelle, I have a question regarding the lower back position. Some people say to flatten the lower back to the floor with a posterior pelvic tilt and others say to maintain the natural curve of the lower back. Can you please tell me if there is a time to do either specific method and why? I am lordotic in the lumbar spine and I find that when I try to maintain the natural curve, my lower back hurts and my belly muscles disengage. Is there something that I am doing in my technique that needs adjusting?
Miss B Contrary hi this is a really great question. The research tells us that the deep abdominal TA (and pelvic floor) muscles work best in neutral spine so I believe it's misinformation to instruct imprinting the spine when training the deep core muscles. Having said that as you say with a large lordosis neutral spine can be uncomfortable. Try to maintain a comfortable position in your lower back this is your priority at all times without exaggerating the lordosis. Knees bent when on your back can make this more comfortable. The other thing to really focus on with a large lordosis is hip flexor stretches which will help you tilt the pelvis into a less lordotic position. Hope this helps, Michelle
Thank you so much for the time you took to give such a detailed and thougtful response :-)
Miss B Contrary my pleasure!
Hello, my question is when is it safe to start crunches and planks after you've worked on this problem? How long should we work on it before doing more intense core exercises? Any help would be greatly appreciated. I really don't mind the wait. I wanna make sure I do this right. I had twins almost 10 years ago after five other single pregnancies. Always bounced back after my single pregnancies but had a diastasis recti although I never realized that's what was going on - pre RUclips days. Then with my twins I worked hard and lost a lot of weight by the time they were 5 months, then stopped working out and went full on mommy mode not time for me the past 10 years and gained it all back.
But once it all fell apart I tried getting it back a few years ago and it's been hard but I'm getting there. I've gone up and down with acceptance and trying to get it off. I've finally made a difference with intermittent fasting, a belly binder, but I know exercise is key. When I was younger I could lose weight like nothing, just eat less or work out 20 minutes a day and poof, gone. But now as I get older it's sooooo much harder to get it off that I've given up at times, but I'm more determined than ever. I don't mind aging, but I'm not gonna let it all go weight-wise, then it's all over. I'm 41.
Long story short, I'm starting to lose weight but realize I have this problem and I may have made it worse at some point in the past few years when trying to lose the weight I gained back. Um, so here I am a mess. I've done a belly binder, which I know you're supposed to do with exercise but couldn't make time to do the exercises. I work and sit at my desk all the time. If I'm not at my desk I'm doing something for my kids. I am finally ready to do this and want to do it right. I've saved your video and a couple other safe ones to my favorites tab on Edge, but just want to know when am I in the clear to move forward with planks and crunches. I love them and it was a bummer when I realized they were making my belly worse. :( lol.
Hi Carmen I really don’t advocate crunches fir anyone - especially women after childbirth. There’s no benefit and just risk fir the lower back and pelvic floor. Modified plank can often be recommend gradually when the diastasis is fully resolved. All the best & thx for your qn. I have modified plank and safe core Abdo exercises here for example ruclips.net/video/gidN1N8nSRU/видео.html
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!
Once you fix your DR can you go back to doing regular ab exercises?
@Leslie Timbers good question, having had this same issue I've avoided going back to regular abdo crunches and ab curls in favour of Plank and modified plank with variations as I really don't see any benefit to be gained by doing these types of intense core exercises and to be honest it's not worth the risk. Intense abdo exercises don't flatten the belly (this is a myth) and can overload the lower back, pelvic floor and worsen diastasis recti so best left well alone in my view, all the best to you and thanks for your excellent question 🙏 ❤️
@@michellephysio thank you! I've already noticed a difference after doing the DR exercises for a week! I have never liked ab crunches so this gives me a reason not to do them 😊
@Leslie Timbers my pleasure! It's great to read that you are making progress for a week. All the best to you and enjoy every progress you're making!🙏
Hi Michelle - around the 2:50 mark you mention retaining the inward curve of our lower back. Does that mean we’re not pressing our lower backs into the mat/ground?
Thanks so much, I’ve found your videos extremely helpful!
My pleasure and you're exactly right MW don't press the inwards curve into the ground - maintain your normal curve
Hello, Michelle, could women do these exercises after a prolapse surgery?
Hi Vesta Absolutely - this is exactly the type of deep abdominal exercise that is also appropriate after prolapse surgery, the same principles apply as for a diastasis with the need to improve control of the deep abdominal muscles and avoid over bracing the upper abdominal muscles, this probably warrants a video post too thank you! All the best
Thank you, how long will I see results
I have no idea what she was doing or saying made no sense at all
Love these techniques, question though. I am 1 year post partum, and have tried to get back into a routine, but realized by diastasis needed more correcting. I am sore the next day after using your techniques, is this normal? I want to make sure before going forward so I know I am doing these correctly. Thanks!
Hi can i do treadmill or jump rope workout if i have dr issue. Pls advice
Yes.
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 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
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
might sound silly but im a man and i think im suffering from this aswell, can i also follow this exercise to rectify this problem? many thanks in advance
Yes men can definitely suffer from this problem too ... the jury is currently out on whether exercises can fix a diastasis however these are the appropriate ab exercises that won’t worsen this condition & will help stabilise
Same here mate. Makes sense that exercises can strenghten the core muscles. Any pain or incontinence?
@@RIDDICKGNK no pain or incontinence thank god but still an issue im suffering with. im now starting a regime of intermittent fasting along with omad and just light cardio to start. ill take it from here and see how it goes. if i remember ill comment on my progress in a few months :)
i have this too what is your progress so far
@@kingpin2psn did you have any progress?
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
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,
hya michelle and thank you as always... is it safe to get a ball chair when you have a recti diastiasis? and my son is 15 my gap is still huge? I was doing the wrong exercises for years adding to prolapsing. will it still work after all these years?
+angelcheeks9 yes there should a ball chair shouldn't be a problem at all and may help you to encourage the activity of your deep abdominal muscles. Just make sure that you get the right size so that your hips sits slightly higher than your knees when viewed from the side. This will help you encourage your deep abdominal muscle activity by keeping the inward curve in your lower back when you're sitting. Hope this helps you out, Michelle
Hi, do you think its safe to hit a punching bag if I have DR?