For the classes I've missed I've been sticking to my FitMom DVD and her FitMom 101.
Since starting FitMom in the end of January I've lost 14 pds and 4 inches off everywhere! See my previous post here about why I chose FitMom and my personal struggle with weight loss.
I love that you can babywear when doing FitMom. Great for core strengthening.I have my waist in the high end of the 30's now and working on getting that smaller and it makes me a lot happier than the 43.5 inches I had when I first started.
But not only that is what I am really pleased about at my last FitMom class I had Andrea assess my Diastasis Recti. It has repaired!!!! No more ab separation!
Through exercise with FitMom exclusively and listening to Andrea I don't have ab separation anymore. Can I say that again? LOL! No more ab separation thanks to FitMom!!!!!
Have you heard of Diastasis Recti? Have you ever been assessed? I never knew of ab separation until I heard about it from a friend of mine who experienced it in her second pregnancy.
I asked Andrea Page of FitMom to tell you a little more about it, what you can do and prevention.
HOW DO A DIASTASIS ASSESSMENT
By Andrea Page, FitMom
To assess diastasis lie briefly on your back with legs bent feet flat on the ground. Then place finger tips of one hand behind their head and lift upper body of the ground as if doing a crunch.
You should place finger of other hand (FLAT) approximately at belly button with finger tips pointing towards your pubic bone. Apply a gentle pressure to identify the attachment area of the left and right sides of the rectus abdominus. In an early pregnant or non pregnant state you would identify one finger or less – this would be considered normal for this subject if it is a first time pregnancy. A second pregnancy may have residual undiagnosed /unrehabiltated diastasis. This is why regular assessment from the early stages of pregnancy helps with recognition.
HOW OFTEN SHOULD ASSESSMENT BE DONE?
FITMOM programming suggests an early (first trimester where possible) assessment. This should be done at a first meeting or first class with a client.
FIRST TRIMESTER – You should be assessed at the first meeting.
SECOND TRIMESTER – You should be assessed at the beginning of the second trimester (16-18 weeks) and then again at approximately 25 plus weeks. Increase frequency to every two weeks for women with two finger widths or more.
THIRD TRIMESTER – Minimum diastases check should be 3 times. Subject should be assessed every two weeks noting that in some clients this could be self assessment.
PREVENTION: WHAT CAN ONE DO TO LOWER THE RISK?
In the ideal world woman planning to get pregnant will have some lead time to prepare their body for pregnancy in every aspect. In terms of diastasis recti there a few things that can optimize the body for pregnancy thus limiting biomechanical stress. As the oblique’s are stabilizers it is preventative to ensure that women planning pregnancy or pregnant focus on strengthening them. Non twisting oblique’s once pregnant should be avoided as it stresses the connective tissue of the rectus abdominus. However prior to pregnancy you can include in a core stability program. During pregnancy as well as postpartum if you have been assessed with diastasis should engage in non twisting oblique in the saggital plane. A great explanation is to think of the oblique’s as a picture frame and the rectus abdominus as the picture. A stable frame will help protect the picture.
Unsupported lengthening phases: Regular concentric /eccentric abdominals can continue before 1-2 finger width postpartum. Splinting (manual/or towel based) will minimize aggravating the ligamentus tissue that attaches the left and right side of the rectus abdominus.
REHABILITATION: IF A WOMAN HAS A COMPLETE OR PARTIAL SEPARATION WHAT CAN AND SHOULD BE DONE?
In many cases a diastasis or opening will correct itself postpartum. However assumptions should not be made and postpartum woman should be reassessed before resuming regular abdominal work. In severe cases where complete separation has occurred surgery may be necessary. Where complete separation has occurred the long term implications are far from desirable. Separated abdominals leave the organs (uterus, bladder etc) generally supported by the abdominals vulnerable to prolapse in the near or late future depending on severity. This of course can be aggravated by traumatic vaginal births further contributing to lack of support. Getting this diagnosis can still be difficult. Many caregivers do not check for abdominal separation still today. Encourage clients to request this and get second opinions as often caregivers in a rush misdiagnosis or minimize the importance of proper direction around this condition.
Low to minimal risk separation = 1-3 fingers widths.
Moderate to minimal risk = 2-3 finger widths.
High Risk = 4 finger widths.
So there you have it moms. I hope you'll look into this and consider doing FitMom yourself. If you can't get out, get her DVD's, get her online support and have your own personal trainer with you helping you repair your diastasis recti, lose weight and feel great. If you leave it ignored you are only going to regret it so and suffer from back pain as well. That's just one of the side effects.
See all my posts here.
Thank You Andrea! FitMom is AWESOME!!!!
Charlie doing push ups with me at FitMom!