How I Closed My Diastasis Recti | My Routine
HTML-код
- Опубликовано: 22 авг 2024
- Disclaimer: I am NOT a health professional, and I don't claim to be. Please do not take any of this information as a prescription for what to do. This is what I have done with the guidance of a physical therapist. Pleas double check my facts and talk with your health-care professional or physical therapist before treating your own diastasis. Also, the pictures in my thumbnail are not accurate. The first picture (in the white) is after my diastasis was mostly closed. I think I was at about 2.5 fingers there, but I did not have a picture from before.)
How to check for Diastasis Recti: • Diastasis check
MuTu System: mutusystem.com
PiYo (I do earn commission from sales through this link):
I love your videos, Laura! And I love how open you are and how willing you are to share.
Being Jenny Marie Aw Thanks Jenny!
These are great points about Diastasis Recti - thank you for sharing how you fixed yours and what worked for you to help other women.
you are so sweet to speak your journey and all the information you shared. Every new mother needs support, and she would be so desperate and wants to hear that her problems have solutions. Unfortunately, not all doctors are bothered bring awareness to new mothers about the problems they might face and how to gradually build strength and confidence.
Lina Safi it’s very true.
Me after hearing it was 4 fingers increasing the volume up
thank you soooo much for sharing this.
Thanks for sharing! I am down from 4 to 2.5 fingers and i feel so tired and frustrated that i will never be able to close the gap. I will definitely try working even harder now thanks to your encouragement. How long did it take you to finally close the gap?
Lena Farid you can do it! Honestly, it took me a long time. My youngest was three by the the time I closed it, but I wasn't working hard on it that whole time. You are so close! You can do it!
Wow that's inspiring to hear, but also frustrating. I was born with an umbilical hernia and I had the hernia repaired at 7 years old... However the abdominal walls weren't fixed. Is it still possible for me to close the gap at 20 years old?
I don't know how the surgery would affect things, but I'm sure your best bet is finding a good PT - even if it won't close all the way, I feel pretty confident that PT CAN make a difference. If you don't have a Physical Therapist in your area who specializes in diastisis and pelvic floor issues, I strongly recommend looking up the Tummy Team online. I'm pregnant again with baby number 3 and due to my sickness and inactivity at the beginning of my pregnancy, my diastisis has opened back up again, but it's still much better than before, and they are already working with me even while I'm pregnant. We are confident that I will get it closed back again if I am diligent. You can do it. It takes hard work, but it can be done. :)
Hi Beautiful Bree, I also was born with an umbilical hernia and got surgery at 6 years old, but I just got familiarise with diastasis recti a few months ago after having my baby. I've always notice that my abs were strange but I never related it with the hernia. But I can say that when I started practising Yoga and Pilates 10 years ago, my abs turned very strong, with no abs separation at all. That's when I stopped doing crunches and sit ups, because I preferred exercises who works the muscles at a deeper level. Now I have diastasis recti because of the pregnancy and I'm correcting this issue with the modified exercises. I hope this information helps.
I have the same issue with an umbilical hernia with which I was born and operated twice when I was a teenager. Now after my second baby I have 6.5 cm of diastasis. My baby is already 1 year old. Is it too late to start? Is there a real chance to escape from surgery and repair my diastasis only with exercises? MJ Franco, how has been your progress after this year of exercises. What are you doing exactly?
Very kind hearted u are...Really💐
Thank you.
Thank you for this🖤
Also I see you stated to do planks. Doing research I was informed to defer from:
Abdominal crunches
Plank
Exercises with twisting motions
Double Leg Raise
Hanging Knee Raise
Traditional Sit-Ups
Pilates Table Top
Exercise Ball Sit Ups
Strawburry Lorelei I would certainly go with what your PT recommends. I’m not a physical therapist and can only share my journey. I do know that doing planks, or anything where gravity works to pull those muscles can be a challenge for some people. By all means, err on the side of safety and don’t take my word over that of a trained professional. :). Good luck on your journey! :)
Wonderful video! How often would you do the physical therapy exercises?!
Whitney McGinnis it would depend on the exercises and where I was in my recovery process. Usually once a day, but some I would do 3x a day.
Hi, I'm a 70 year man who lost 45 pounds over the last 18 months. I now weigh 197. My diastasis recti looks like the creature from Alien popping out of my belly. I'm going to follow your program and some others and try to cure it slowly. Thanks for the video!
Jeff .WEISS I hope all goes well as you work on it! Congratulations on your fantastic weight loss!
I'm from Australia too! I'd to see more about this!! Xox
My daughter is 11 years old and for 11 years I have been struggling with low back pain, and looking pregnant. I have seen few different physical therapists and nobody ever mentioned this? Is this typical for physical therapists not to recognize these signs? I have been told I have to strengthen my core pretty much.
What's your update, did you see any results?
@@VaChier-vb3pb If you are consistent it definitely helps.
@@lostinspace306 got it..my son is 11 as well so I'm glad it's not to late for us 😊
Hi..Thanks for sharing...I heard planks are not good for recti split.. but if they are allowed i will definitely do them. I'm wondering if you can let me know where or how I can purchase piyo. thanks
Soni K I’m not sure about planks. If you aren’t sure you can just avoid them until your core gets stronger. You can get PiYo from Beachbody.com, a beachbody coach or you can stream on beachbody on demand. I think it might be available on Amazon too.
I love your video and thanks for sharing.. how long did it take to close your diastasis recti. What was the frequency of the exercises in a day and how many minutes u did exercise for?
Desery Boamah it took me a couple years, but I was not consistent with exercises in the beginning. I started feeling better, and then I lost momentum to keep it up. Usually PT exercises are twice a day about 20 mins each time. I moved on to doing one 30-45 Minute workout a day.
Desery Boamah I just had another baby though and it reopened (which is to be expected), so I’m gonna start working on it again as soon as I get the Ok from my midwife. (Baby is only 5 weeks old.)
Balanced Vitality thanks for the reply.
Balanced Vitality oh I see..congratulations on your new born baby. Wish u all the best. I’m also 8weeks postpartum
Desery Boamah congrats on your little one!!
Thank you for sharing :)
!!! liked before watching !!!
thank you so much for sharing!
Victoria Watkins I hope it was helpful. :)
+Balanced Vitality it really is. I did already know like how I got it and what it was...but the exercises you showed here it's the kind of help i specifically need. I had started closing mine about 3 years ago when I had my twins. but I got fed up and frustrated because it went from a 4 and a half almost 5 finger gap to about 2 1/2 finger gap. and if you aren't careful you can reinjure yourself..which is exactly what happened to me whilst I was vacuuming this high pile rug. the vacuum got stuck and instead of picking it up I pushed through without having my core muscles engaged and it pulled back open. there were some other contributing factors to me not continuing to do my exercises but mainly was just overwhelmed with having 3 children 2 and under. but! with all that being said all the exercises you showed me were not ones I was doing before. so it's something I can add into what I was already doing. long answer short, yes very helpful!
Oh no! That sounds painful! I think the most important thing for me to learn has been how to engage my core properly. It really does make a big difference! I'm so glad it was helpful, and I hope some of those exercises work well for you! :D
I am now finding out i have by researching it on my own every time I go to the doctor I will tell them my stomach hurt and my baby is a year and I'm still haven't seen it I feel like I haven't gotten over my c-section yet
Sabrina Wilkinson I’m sorry you’re having a hard time getting the right care. It’s so hard to find. I hope you are able to find someone who can point you in the right direction for healing.
Thank you for your video. how long did it take till you saw a difference?
Tammy Deyzel It's hard to say because I didn't hit it as hard from the beginning. I started feeling better after a few weeks of PT. It took a few months of hard work to really SEE a difference.
Hi dear can I get it correct now by these exercises after the first dilevery got 12 years ago
I would recommend working with a physical therapist.
I’m saving up now as it 24 years since my last baby and I can’t get it to close
I need surgury I hope I can save enough quick as I’ve tried all the excersise
Nothing works
Yes I had 2 months ago surgury on my prolapse .
One of my relatives has surgery on hers and it helped a lot. I hope you are able to find relief. Are you dealing with a lot of pain from it?
Let me ask you one thing. We must tuck in our belly while inhaling or exhaling?
I don’t know if it’s something we’re supposed to do. When I’m walking or doing exercises I try to be aware or properly supporting my pelvic floor but I’m not always good at it in the daily flow of life.
Hello, great video, would you email copies of the APPI instructions ?
Monisha Cunningham I’m sorry, I’m not able to do that due to copyright.
Balanced Vitality i understand the formality . I’ll leave my email here just for the heck of it then :) Monishacunningham@yahoo.com . I just cannot bring myself to pay a PT for this info.
I'm sorry. As a content creator, copyright is very important to me. It's good to see a PT if you can anyway because you can't start out doing all of the exercises based on how severe your diastasis is and if you have any other issues that correspond. A PT will help you know which exercises to start with, and how and when to progress to other exercises or various levels of the same exercise. I'm sorry I can't help you here, but do wish you all the best in your recovery! :)
Hi - I couldn't find the illustrations on APPI's website as well
Could you direct me to where I can download that information.??
I got the images from my Physical Therapist who had a book from the APPI, I then looked online for reminders of how to do the exercises accurate. You may have to get the info from someone certified in Pilates. I'm not sure though. Sorry I'm no help there.
Thanks for this video.. But how long after my c section can I do these work out??
I don’t know. I’m sorry. You will need to ask your healthcare provider.
@@TicketToLearning thanks for ur reply.. Ill be 6 weeks post next Friday and I will ask then..
Punjabi Princess congratulations on your new arrival!
How long did it take to see results
It varies
I also have 5 fingers gap can u plz demonstrate the exercises how u did them
I’m not a physical therapist so I’m not qualified to demonstrate the exercises properly.
It's interesting because you were told not to have both feet in the air, and I've heard don't do any exercise where your stomach is pointed downward or protruding in anyway (like cat and cow stretch or laying on your side)
Mackenzie Conrad yes I was told not to put both feet in the air until my gap closed. Only one at a time. That’s what I did. :$. I haven’t heard about side lying or being on all fours though. Of course, that’s why I advise working with a Physical Therapist trained in diastisis. He/she will know just what to do and will likely be up on the latest research. :)
If only beachbody had diastasis recti friendly...i first started with21dayfixand it completely ruined my core and back unfprtunately...
Llouvakates Mantua oh no! I would not reccomend most of Beachbody workouts with diastisis. I used PiYo but AFTER physical therapy AND keeping in mind modifications and conditions she gave me for exercise in general. Are you able to see a physical therapist?
How long does it takes u to get to were u are today
It took me between 2.5-3 years but I wasn’t really serious about it most of that time. When I really started being consistent and working hard, it took about 6 months give or take.
My daughter is almost 15 yrs old and I never knew I had diastasis recti until now. You think I can repair it now?
I'm not a professional, so I can't say for sure, but my guess would be that you CAN repair it, it just might take more work.
Balanced Vitality thank you . I am going to try and try and try till I succeed .
For how long each day do you recommend such exercise or how many reps
Rashmi Vishnoi that will vary greatly depending on current strength levels and how bad the diastiasis is. It’s best to talk with a doctor or PT.
Question: How do you know when to go to the next level?
Strawburry Lorelei I had the help of my PT. It’s important not to do exercises like crunches or that are intense until the gap is closed to two fingers or less. Overall, I’d say the guidance of a PT is the best way to know though.
How long will take to heal your abs closed can you make. More videos and what you eat to heal it
Bridgette White Length of time to heal depends on a lot of different factors including the severity of the split, if one is nursing, etc. I didn’t eat any special foods specifically for this.
Is it ok to do jump rope?
Jitty Jestin I’m not sure for diastisis. I also have issues with pelvic floor prolapse and jumping rope is a big no for that, so I have never asked about it or looked into it.
Thank you laura for sharing. Please were can i get the list of the exercise?
Rita Jay I’m not sure what happened to the links I shared, but Michelle Kenway is a PT with some great starting exercises. Search her name and diastasis recti here on RUclips, and that video should pop right up.
Thanks for sharing this #ytmm
Do you have a video where you model which exercises to do to close the gap? Any other tips? Do you have before and after pictures? How long did it take to see results?
Unfortunately I do not, and currently I'm pregnant, which is a whole different set of exercises, so I can't make one any time soon. I'm a bit hesitant to as well because I'm not a Physical Therapist. I was dealing with both a uterine prolapse and Diastisis at the same time, so it's hard to know exactly how long, but I would say I started feeling associated back pain relief very soon after I started physical therapy (in the first month or two). It took about a year and a half to fully close, but had I worked harder that could have been much less time.
+Balanced Vitality Thank you for your video and Congrats
I have 1-2 fingers. Is it close? I don’t know how much is normal? I still have mommy pouch after had second child. Should I exercise like crunch or sit up?.
amitaphout that’s usually considered normal and I wouldn’t think you would need to modify your exercise routine. Just find something you like that focuses on your core and you should be fine. :)
It still looks the same except your clothes.
min ya unfortunately I did not take a picture before I started the process of working on my diastisis. There is quite a lot of progress between those photos and even more was made after, but you are right. The before and after shots I have are not drastically different. :)
I have diastases Recti 😫
This is Mommy & Maddy I’m sorry. :(. It’s no fun, but it can be fixed!
Hi - Thanks for the info. I couldn't find the illustrations on APPI's website. Could you direct me to where I can download that information.
Thanks so much - Marie :-)
I got the images from my Physical Therapist who had a book from the APPI, I then looked online for reminders of how to do the exercises accurate. You may have to get the info from someone certified in Pilates. I'm not sure though. Sorry I'm no help there.
Hi - Thanks for your reply. Question: Did you ever do abdominal work with Thera bands to build your core? I am referring to Standing Anti- rotation press. That's what it's called. Wondering if this can stress diastasis recti,
I am not familiar with that. I am pretty sure twisting from the core is not good for diastasis. I am not a physical therapist though, so I'm not sure. I found a new great online resource thetummyteam.com. You might find some good information there. :)
Ray U. Did u find them i could not find them either
Mine is 5 fingers I look pregnant
That’s a big split. Physical therapy can help though! Are you having back pain from it?
Hi even I ve 7finger gap pls share what all exercise u did it will b very helpful for me even I wanna recover did u join any paid program
I don’t have specific exercises to share as it’s been so long for me and I’m not a medical professional. Seeing a physical therapist who specializes in Diastasis is the best option- even if you can only go once or twice to get exercises you can work through in your own. I understand this isn’t an option for everyone though.
A couple resources that I’ve found sense that could be helpful are MUTU system and MommaStrong. Both of these programs are led by Physical Therapists who specialize in postpartum and pelvic floor physical therapy and address Diastasis in their programs.
Do you use to wear Tommy belt for support and did u change ur diet or something pls tell
Thise ex are NOT for women with Diastasis Recti !!!!!!!!!!!!!!!!
I highly recommend working with a PT trained in diastisis recti (as I did) before doing any exercises. They will know which exercises are right for you. :)
So what in the freakin you're talking about? Not cool😠😠
Amanda Colon I’m sorry. I don’t understand what you are saying/asking.
Hi - I couldn't find the illustrations on APPI's website as well
Could you direct me to where I can download that information.??
I’m not sure. I received the information from my physical therapist. They might have a book you can purchase.