Pelvic floor therapy is recommended for conditions where the pelvic floor and core system is not functioning optimally. Pelvic Floor Dysfunction and its related conditions can be caused by many different things. These can include:
However, PFD can also seem to have no cause and present itself with a host of painful symptoms. In some women, the cause of PFD can be a result of postpartum diastasis recti. The pelvic floor is made up of muscles and other tissues which form a sling from the pubic symphysis to the tailbone. Many cases of PFD stem from a lack of sufficient support from the pelvic floor. These pelvic floor muscles assist in maintaining correct posture, abdominal and pelvic organ support, and aid in bladder and bowel control as well as sexual activity. If these muscles become overactive or overused (hypertonic), the results can be quite painful and function can decrease significantly. Less often, the pelvic floor muscles are hypotonic–lacking sufficient resting tension to perform their jobs. Yet, due to the complexity of the anatomy and functions of the pelvic region, the underlying cause of pain can be difficult to determine. In this case, the whole body must be treated and physical therapy including pelvic floor exercise can greatly aid in men and women in their healing process and recovery. Why do I need pelvic floor therapy?(POP) or pelvic organ prolapse is a type of pelvic floor dysfunction in which one or more pelvic floor organs (i.e. bladder, rectum, small bowel, uterus, etc) shift toward or down into the vaginal canal. This most commonly happens with conditions like diastasis recti, which create an imbalance of muscle and ligament tension supporting the pelvic floor; many people who have POP also have a DRA. Women who experience a pelvic organ prolapse sometimes describe the occurrence as feeling like a “stuck tampon,” a heavy pelvic floor, or as bubbles in the urethra. Some other symptoms present may include:
Most fitness gurus try to educate their clients with core exercise routines that engage the pelvic floor and the core together. They believe that if you engage your core in any activity, you should also engage your pelvic floor. However, I believe there is a lot wrong with this routine and practice. As a trained and educated professional, I never, ever attempt to teach pelvic floor muscles to engage in exercise. Rather, it is important to train the pelvic floor to lift and release appropriately depending on the exercise and the weight. This is what I teach in my 13-week program, Restore Your Core. What do they do in pelvic floor physical therapy?In physical therapy for pelvic floor issues therapeutic treatments may vary. An initial assessment will most likely be made by your physical therapist. This can include a manual palpation either vaginally or rectally. Palpitation of the vaginal wall helps physical therapists determine muscles tightness, areas of tenderness and pain, and muscle strength. Getting to Know Your Pelvic FloorImbalances of the PF muscles – can be difficult to feel and perceive. One of the most unhelpful tips that pelvic floor exercisers tend to give is the misguided and incessant demand for exercising kegels. Kegels can prevent treatment from happening because it makes everything tighter and even harder to feel. While Kegel exercises performed correctly can be useful for toning the pelvic floor muscles, in the case of hypertonic muscles, you’re adding tension to tension, and not actually increasing the responsiveness of the muscles. As a result, doing 100 Kegels a day may actually make your symptoms worse; increasing the tension in the pelvic floor muscles can also make it harder to perceive the movement of the pelvic floor. One of the key elements of the healing process is awareness. When you are aware of the structure of your body and whether or not it is performing correctly, you can begin resolving your problems. If you are blind to it, you may continue to practice bad habits due to motor programming. However, if we want to shift things around in order to eliminate physical pain and encourage realignment, we must shift our habits as well. In the case of POP or other pelvic floor issues, there can be a lot of confusion. Some of the most common questions I get asked are:
Before we can begin resolving any present issues, we have to get to know our pelvic floor a bit. We must understand what it means to engage the PF, what it feels like to release and contract, and how to both control contractions and release. Only then can we properly discern what unhealthy tendencies we may fall into. At first, many women find that they have little to no control over their muscles. Over time and with practice, this often changes. Reduce Intra Abdominal Pressure: Breathing Mechanics MatterOne of the key pieces in resolving pelvic floor dysfunction is breathing mechanics. In Restore Your Core, I spend a great deal of time with my clients teaching them proper breathing mechanics. How you breathe has a significant impact on the integrity of your core and pelvic floor. However, many of us do not even realize how easy it is for us to fall into incorrect breathing patterns. Many people are belly breathers. This means that every time they inhale their bellies inflate. Think of it this way: if you were to fill an oval-shaped balloon with water and then squeeze the top, what would happen? It would bulge! The same thing happens when we belly breathe. When the bulge happens, you’re straining your core and pelvic floor with an excessive amount of pressure. This can damage the muscles and organs in that region. Our PF is not designed to handle a great deal of stress and pressure. What I teach my clients instead is a technique called 3D breathing. This breathing method engages the rib cage and the diaphragm. When you inhale, your ribs expand instead of your belly. Breathing this way reduces excessive intraabdominal pressure.In fact, this technique promotes proper core engagement and response in your daily activities. Pelvic floor issues go hand-in-hand with core function–when you’re looking to resolve pelvic floor dysfunction, you will also address core dysfunction.Check out this video I made discussing the connection between belly breathing and pelvic floor/ core issues and how to properly retrain your breath. Reduce Intra Abdominal Pressure: Alignment MattersDaily movement habits and activities can greatly affect the health of our pelvic floor as well as our joints, muscles, and bones. When I work with my clients with POP or PFD, I always want to ensure their pelvic alignment is optimal. Without even realizing it, many people end up standing and pushing their hips forward. This shift can greatly affect the effectiveness of the core muscles. Treatment for pelvic floor restoration should include educated instruction on correct posture and physical therapy exercises. How you stand can greatly affect your body over time. Muscles holding your alignment in place can shift and move to accommodate habitual stances and movements. To stand correctly, stand up straight and tall. Focus your weight on the balls of your heels and level your feet with your shoulders, knees bent. Next, relax your arms at your side. Keep your head straight and level (earlobes aligned with shoulders) and pull your shoulders back. If you’re standing for long periods of time, shift your weight from your toes to your heels. Restore Your Pelvic Floor and Core: ExercisesNow that you are better versed in breathing, alignment, and got to know your pelvic floor, you should begin holistic exercise and movement to strengthen and integrate your pelvic floor & core Some of the benefits of physical therapy include: Pelvic Floor Therapy can help with:
As you know by now, PT goes way beyond kegels. My 13 Week Program: Restore Your Core offers a step by step approach to strengthening your pelvic floor and whole body. If you feel a bit unprepared to tackle a long program, here is a video of 5 exercises that are wonderful to get you started. If you have discovered imbalances in your pelvic floor, you might also reach out to a pelvic health physical therapist near you. How long does it take for pelvic floor therapy to work?This depends on the severity of the issues at hand. However, there are many things you can begin doing now to help begin the healing process. Here is a video summary of all the topics mentioned above. Healing can take anywhere from a few months to over a year, depending on whether or not there are underlying conditions which may be increasing the pain. While there are no overnight success stories, there are many many success stories of women like you who have healed their pelvic organ prolapse by taking these steps slowly and surely. from https://restoreyourcore.com/pelvic-floor/pelvic-floor-therapy/
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Believing you may have a diastasis recti can be a worrisome / frustrating experience. However, there is an abundance of information regarding diastasis recti recovery. We at Restore Your Core have designed a program specifically for women who are suffering from diastasis recti or other abdominal/pelvic floor issues. This article will help begin to address what diastasis recti is and instruct you in how to perform a self-test. What is Diastasis Recti & Its Symptoms?If you believe you have a diastasis recti, you can perform a self-test or have your PT or OT assess you. Be aware: symptoms of a diastasis recti and the issues that accompany one can differ from person to person. What is Diastasis Recti?Diastasis recti is the stretching or separation of the rectus abdominis (6 pack) muscles caused by the thinning of the linea alba (midline connective tissue). Diastasis recti separation leaves your abdominal organs unsupported, and if severe, can expose your digestive organs creating a stomach bulge. This separation can range from being isolated above the belly button, within the belly button, and below the belly button sitting above the pubic bone. In some cases, the separation emcompasses the entire mid section of the core. In both men and women, this gap can be created in the midline of your belly anywhere from the pubic bone to the base of your ribcage. During a crunch or sit-up, where one would normally feel tension and closure, there is a space in between. Symptoms of DRRectus abdominis separation can lead to a stomach bulge (aka stomach pooch), pelvic floor issues, unnatural posture, and stomach and back pain. The symptoms of diastasis recti include but are not limited to:
Unless you have a low body fat percentage or have an overly toned core with a visible 6-pack, it is very hard to diagnose a diastasis recti on appearance alone. The linea alba lies beneath the fat layer of your abdomen, so it cannot be seen. Many people have a diastasis recti for years before learning they have it. How Diastasis Recti DevelopsDiastasis recti is an issue, generally of excess intra ab pressure. That pressure can come from many things like: chronic tense ab muscles, limitations in movement of the torso, chronic breathing patterns like belly breathing and even a pregnancy. Yet, a diastasis recti does not solely arise from pregnancy, like many people believe. Many athletes, body builders, active exercisers, and even inactive people can develop diastasis recti. Many of the symptoms are the same in men and women with a diastasis, but how they appear can be somewhat different. DevelopsThe development of diastasis recti is most commonly associated with women postpartum. However, men and children can also develop diastasis recti if there are underlying core issues such as:
These issues most commonly occur due to injury, improper breathing patterns, core tension, imbalance of pressure within the abdomen, and even over toned muscles (oblique dominance). How to Tell if You Have Diastasis RectiThe symptoms of diastasis recti are not always noticeable. In fact, many people who have diastasis recti do not know they have it! However there are some symptoms that tend to indicate the presence of a diastasis recti. Abdominal BulgeAn abdominal bulge is not always an indication of a diastasis recti, yet, it can be a symptom. This bulge, or stomach “pooch,” occurs when the abdominal organs become unsupported by the rectus abdominis muscles. This can appear as a cone shape or ridge above and within the area located close to the belly button. However, depending on where the diastasis recti has become isolated, the bulge can range from above the belly button, on the belly button (causing the belly button to flatten), or below the belly button just above the pubic bone. Muscle Separation & Linea Alba StretchingThis is the most noticeable and common symptom of diastasis recti (whether you have significant body fat or no body fat at all). A minor separation (one of 1-2 finger widths) is not a significant injury,, but I advised considering rehab or core building exercises to prevent the gap from widening. In more severe cases, the separation can be that of 5-10 finger widths. This effect is much more noticeable and can be seen as a crevice or significant gap within the abdominal core. Diastasis recti is also measured by shallowness or deepness. Someone could potentially have a 10 finger width separation but it’s shallow. In this case, exercise and safe core strengthening routines can help restore the core to its natural state. Diastasis Recti TestingIf you think you have a diastasis recti, you can perform a self-test at home or have a physical therapist assess you. A self-assessment can be performed as follows:
As mentioned before, a gap that is only one or two finger widths wide might not be a big concern, unless it is deep – but caution is recommended. However, if you discover that you have a gap ranging from 2.7 cms or larger (2.5 fingers or larger) you should consult a PT or OT. If a self-test determines that you may have a diastasis recti, make an appointment with a physical therapist to assess you further. They will be exponentially helpful in helping decide what the next steps for you may be and how to begin your healing process. from https://restoreyourcore.com/diastasis-recti/testing-for-diastasis-recti/ Diastasis recti is a complicated injury. Some people will go through rehab fully dedicated to restoring their core function and still have a gap. The truth is: diastasis recti is a long term healing process. Think of it like an ankle sprain which can take years to fully heal. Your linea alba tissue heals over time because it is not a muscle, it is tissue and tissue always takes longer to heal. Healing from diastasis recti can be done and many women have been successful, but it does take time. Once the gap is closed, your healing will still continue. Diastasis recti differs with every person as it correlates with their body type, make, and build. Although it is highly likely for you to experience healing through rehab, there is the possibility that you may end up needing surgery. However, the need for surgery is rare. Thus, the answer to whether or not diastasis recti can be fixed without surgery can be a difficult one to answer. I will try to answer the question of healing diastasis recti below. What is Diastasis Recti?Diastasis recti is the separation of the rectus abdominis (abdominal, 6 pack) muscles from the midline tissue known as the linea alba (tissue lining the center of your core). As an injury, a diastasis recti affects the entire function of the core. Diastasis recti is also not a one-size-fits-all injury. There are many factors in play when it comes to how it is developed. Diastasis Recti CausesA diastasis recti can occur in many ways. From weightlifting injuries to pregnancy. Some of the most common reasons a diastasis recti develops are:
Although these causes are more common, it is possible to have a diastasis recti and appear to be in great shape. Core function is not always associated with a slim and fit looking body. Many bodybuilders and professional athletes have a diastasis recti. Knowing core function is not a result of a flat belly is important when pursuing rehab and understanding appropriate expectations and results in healing. You can have a belly and still have a fully functional core. SymptomsMen and women can both develop a diastasis recti. Some of the most common symptoms of a diastasis recti are, but aren’t limited to:
If you are experiencing any of these symptoms, I recommend scheduling an appointment with your physical therapist in order to determine if they are a result of diastasis recti. If they are, begin considering enrolling in a program like my Restore Your Core program to begin your healing process. In programs like Restore Your Core the focus will be on correcting any unhealthy habits and core restoring instruction to help strengthen your body to its full potential. Is Diastasis Recti Permanent?For many people, not at all! A diastasis recti can be healed and the gap between your abdominal muscles can be closed. However, it takes time for the gap to close and for the linea alba and connective tissues to heal and strengthen. It is much more important for you to regain full function of your core than it is to close the gap. What Helps Close Diastasis Recti?Exercise & Rehab The primary method of healing a diastasis recti and closing the abdominal separation is rehab and a core building program that is specific for those with a diastasis recti. The exercises in these programs are specialized to restore core function and strengthen the linea alba. Examples of Diastasis Recti Closing Practices
SurgeryUnfortunately, there are times when surgery is necessary for fixing a diastasis recti. However, it is more likely to heal a diastasis recti through corrective exercises. I recommend pursuing a core restoring program for at least a year before considering surgery. Many doctors recommend this as well. Core Building ExercisesA diastasis recti naturally occurs during pregnancy. As the womb grows, the rectus abdominis and core muscles stretch and shift in order to make room for your growing uterus. There are several ways to help prevent your chances of a diastasis recti setting in postpartum. Below are a few exercises that you can practice in various stages of your pregnancy in order to help your muscles retain strength after you give birth. 5 Exercises to Help Prevent Diastasis RectiCandles / Core Engagement Come to sit tall or stand. Inhale and on the exhale, imagine you are blowing out 100 candles. As you blow, you should feel your core tighten and draw inwards. This can and should be practiced whenever working out and managing a load, a weight, a core move. It automates the core and begins to integrate the function of the core to the activity that you are doing. Seated Side Bend Sit comfortably. Possibly on a block or some pillows. Hold a yoga strap or belt overhead. Bend your elbows slightly to take the stress off of your neck and shoulders. Exhale, blow candles, tighten your core and side bend right and then exhale to go left. Your core should not bulge, brace or push out as you do these. These are great for upper body mobility, torso length and strength and are a great way to work your core without strain. Twist Sit comfortably. Possibly on a block or some pillows. Hold a yoga strap or belt in front of you. Exhale to blow candles, feel your core tighten and then rotate your chest to the right, come center and then exhale to go left. Your core should not bulge, brace or push out as you do these. These are great for upper body mobility and are a great way to work your core without strain. One of the keys to preventing a diastasis recti is to ensure that your upper body is mobile, supple and strong. Side Balance For this exercise, you will balance in a supported side plank. Your right knee and right hand down on the mat and your left arm straight up to the sky with your left leg straight on the mat. Use your candles for support as you exhale. This move is great for balance, arm and shoulder strength and a ton of core support. Opposite Reach For this exercise, you will come onto your hands and knees and slowly lift the opposite arm and leg. If that is too hard, do just one at a time. As you lift, you exhale and blow candles, feel your core engage and be extra sure not to bear down, brace or bulge your core! Amazing for your shoulders, arms, core and booty. For more on these exercises. Click here. To read more about diastasis recti prevention, click here. (link for how to prevent) Restore Your Core: Diastasis RectiFinding a well balanced and intensive program whose goal is to rebuild strength and restore function to your body is one of the most important aspects of healing your diastasis recti. Below are a few exercises that have helped many people close the gap and strengthen their core. 5 Exercises to Help with Diastasis RectiCandles Candles is another breathing technique which contracts your abs while limiting the pressure in your abdomen. Inhale normally. On your exhale, release your breath slowly as if you were blowing out a lot of candles. If done properly, you should feel your abdominal muscles contract/respond. Tabletop or Reverse Marching Lie down with knees bent similarly to that of a crunch. Exhale as you would with the candles method and begin to alternate bringing your knees, while still bent, toward your body. Goddess Side Bend Stand with knees aligned with feet, feet aligned with shoulders. Exhale and bend your knees slowly until they are level with your ankles. Use your heels to stabilize your body. Side bend by raising your arm while maintaining resistance. Repeat side rotations 3x and then return to a standing position. Goddess Squat Twist Repeat the beginning steps outlined above, but place your arms across your chest. While in the goddess position, twist by using your ribcage, not your arms. Repeat side twists 4x and return to a standing position. Lunge with a Twist and Chop While using correct posture, bring one leg forward and lift your hands, palms crossed, in front of your face. Then slowly begin to twist toward your forward leg. As you twist toward your forward leg, bring your arms across your thigh in a chopping motion. Repeat while alternating between sides and legs. Healing looks different for each person and the time it takes to heal depends on the severity of the injury to the linea alba and connective tissues. Knowing it takes a long time should give you hope! For some people it can take years to properly heal and to restore full function. Getting back to doing all the things you love can happen. Healing just takes time. To learn more, click here. from https://restoreyourcore.com/learn/can-diastasis-recti-be-fixed-without-surgery/ Diastasis recti is a complex injury which depends on time and personal dedication to heal. The results of the healing process are convoluted at times. Many programs and health “experts” try to lure you into their flat belly programs and value looks over functionality. Understanding that a healthy body does not necessarily equate to a toned, slim, and sexy body is the best mentality when approaching your healing process. In this article I will attempt to answer any questions you have regarding before and after diastasis recti while also kicking culturally fueled health tips to the curb. What is diastasis recti? Diastasis recti is the stretching or separation of the rectus abdominis (6 pack) muscles caused by the thinning of the linea alba (midline connective tissue). Diastasis recti separation leaves your abdominal organs unsupported, and if severe, can expose your digestive organs creating a stomach bulge. This separation can range from being isolated above the belly button, within the belly button, and below the belly button sitting above the pubic bone. In some cases, the separation emcompasses the entire mid section of the core. Before & After Culture is BSI hate before and after pics. The truth is: they are a sham and they don’t really tell the real story. They do not encourage us to be healthy long term and they breed a false ideal of how you should look and feel. How you look IS NOT an indicator of health! Lies Of Before & After CultureBefore & After Measures Progress Based on LooksHow you look has nothing to do with how healthy you are. Many athletes and bodybuilders have constant back, shoulder, core issues and pain despite their healthy and toned appearance. In many cases, athletes and bodybuilders have a diastasis recti without even realizing it! Buying into an appearance based program only damages any attempts at building a stronger and more functional core and balanced body. You can still have a belly and be healthy with a functional, strong core. How You Look is Measured by How Fit You AreFit does not equal health. Being fit, just like having a slim and flat belly, does not make you pain or injury free. Having abs that are too tight, taught, and tense can go hand in hand with lower back pain, incontinence, painful sex, and even the development of a diastasis recti. A toned core does not mean a healthy core. Sculpted arms and shoulders can accompany shoulder injuries and pain. A tight butt can go hand in hand with incontinence, painful sex, and back pain as well! Just because you have the tightest body or are sculpted like a Greecan goddess does not mean that you are free from painful injuries or have a healthy body. An appropriate before and after mentality encourages function–ridding yourself of injuries, pain, struggles, and weariness–and focuses on building a strong, balanced, supple, and empowered body that makes exercising almost effortless. Before & After Denies an Opportunity for a Health JourneyInstead, Before and After culture influences us to become victims of fad diets and quick-fix solutions. The reality is: building strength, healing injuries, and becoming more able to accomplish tasks with ease takes time and dedication. Our culture is OBSESSED with Before and After. We shouldn’t be focused on how much we weigh, or how much fat we have, or how flat our bellies are, or how tight our butts are. Instead, we should focus on our wellness as being a way of life. An approach that cannot be measured by Before and After pics. Diastasis RectiBefore and after diastasis recti rehab is complex. The mechanism for closure is not a cut and dry approach or result. I have many, many clients who have done Restore Your Core and although they have closed their diastasis recti, they still have a pooch. This can be confusing because many people believe that healing a DR equals flat abs. Diastasis Recti BeforeBefore a diastasis recti is healed there can be a whole host of bodily function issues. Rectus abdominis separation can lead to a stomach bulge (aka stomach pooch), pelvic floor issues, unnatural posture, and stomach and back pain. The various symptoms that can accompany a diastasis recti range from:
Before healing takes place, you can be in a very uncomfortable or self-conscious place. If you are facing some of the issues above, it can be quite worrisome. However it is really important to understand that the After is not what appearance culture insists it is. I wish I had a quick-fix solution for diastasis recti, but I do not. The key to dealing with a diastasis recti is effective core training. The whole goal is to train your body to react and respond appropriately to your movement and activities. Diastasis Recti AfterA healthy body with a closed diastasis recti does not equal flat abs or lack of body fat. I never, ever try to sell flat abs with my programs. Some of my clients who are healed are functional but have a belly. With a diastasis recti the entire muscle system of the core is affected. This can also affect digestion which can, in turn, affect other systems. A realistic healing process is one which takes time … and then some more time. Connective tissue heals super slowly and each body presents itself differently. What works for some may not be a guaranteed approach for others. The confusing part of the healing process is that some women who have a lot more belly fat can close their diastasis recti and the result is a functional and slim belly with flat abs; while some women who have little to no belly fat with a diastasis recti end the program with a functional core, but with a belly. The After results of a diastasis recti looks like:
Learning how to effectively approach core training is not rocket science. However, it does require a shift in many of us in how we use and think about our bodies. Closing a diastasis recti does not equate to flat abs or a sexy appearance. We are sold into that ideal again and again and it just isn’t fair. How deep the gap – not how wide – determines how long it will take to close a diastasis recti. from https://restoreyourcore.com/learn/before-and-after-diastasis-recti/ Believe it or not, diastasis recti can affect men just as it can affect women. One of the biggest myths surrounding diastasis recti is that it only occurs in women postpartum. However, diastasis recti is a universal occurrence that affects the abdominal wall without gender specificity. What is Diastasis Recti?Diastasis recti occurs when excess pressure is exerted on the abdominal muscles. This excess pressure can cause them to separate – creating a “gap” in the center of the core. Diastasis recti is also associated with the stretching and thinning of the linea alba (the connective tissue that lies underneath the abs). This tissue binds the vertical muscles on each side of your belly button (the abdominis recti or 6-pack muscles). This occurrence leaves a gap between the vertical muscles and leaves the abdominals unsupported, which can lead to a host of issues. In men and women, this gap can be created in the midline of your belly anywhere from the pubic bone to the base of your ribcage. During a crunch or sit-up, where one would normally feel tension and closure, there is a space in between. SymptomsThe symptoms of a diastasis recti in men don’t vary much from women. The hallmark sign of a diastasis recti in many men is the vertical bulge that appears between the abdominal walls when performing a crunch or a sit-up. Yet, some other distinguishable symptoms include:
*Note: not all of these symptoms are directly related to a diastasis recti. If you are experiencing many or most of these symptoms it could be a sign of another underlying illness. If you are concerned, pay your doctor a visit to determine what else may be going on. It is also important to know that not everyone will experience all of these symptoms. It is common for people to experience only one or a few of these symptoms. A diagnosis from a specialist is important. Diastasis Recti TestIf you think you have a diastasis recti, you can perform a self-test at home or have a physical therapist assess you. A self-assessment can be performed as follows:
After performing a self-assessment, there are a few things to keep in mind. A gap that is only one or two finger widths wide is not a big concern, as long as it is shallow – but caution is recommended. However, if you discover that you have a gap ranging from 2.7 cms or larger (2.5 fingers or larger) you should consult a PT or OT. Regardless of the size of the gap, if there is a gap, it is in your best interest to consider core restoration rehab and strength building exercises to help close the gap and prevent it from widening further. What Causes a Diastasis Recti in Men?While a diastasis recti is usually caused by pregnancy in women, research has helped reveal several causes of the condition in men. Some of the common reasons for a diastasis recti to develop are:
The most common cause is improper exercise and weight-lifting, especially when it comes to abdominal exercises like: sit-ups, crunches, push-ups, and front planks. These exercises are not harmful if approached intelligently. However, making compromises or taking cheats can greatly affect your physical well-being and lead to an injury like diastasis recti. In addition to this, excess weight and obesity can be a leading cause of diastasis recti in men. Excess weight can place undue stress on the abdominal muscles and cause them to separate and weaken. However, it is important to note that this is not limited to excess body fat. Increased levels of weight gain or weight loss due to muscular expansion or can also go hand in hand with a diastasis recti. That is why diastasis recti is most commonly seen in heavy-weight bodybuilders. Finally, age and certain medical conditions can lead to a diastasis recti. Conditions such as cirrhosis of the liver and abdominal wall cancer could also be culprits of diastasis recti in men. How then can we properly approach exercise and strength training without causing injury while promoting strength, functionality, and health? Core Restoration Through Effective TrainingThe best approach to healing a diastasis recti is core training versus a standard exercise routine. How we hold our bodies, how we stand, whether we have a tense, tight belly, our exercise regimens, and our breathing patterns all play part in core functionality or lead to a system fault. The biggest issue exercise is how often we compensate. Not because it’s a fault of ours, but because our body is intelligent enough to implement other bodily systems when another one fails. Arbitrary sit-ups, crunches, and planks will not fix a core system failure. We need to train our core, not just exercise our core. In training, we are teaching our core to do its job, to manage load (weights and movement), our weight, and endurance. Being good at exercise does not properly train your core to be resilient, reflexive, and responsive. With a diastasis recti, the body has lost its innate support system it once had. However, it is not gone forever, but clearing the fog surrounding exercise and health is the primary goal to healing. It is what I work on daily in my Restore Your Core Program. Some key ground rules when working to strengthen your care via effective core training are:
These common cheats can worsen a diastasis recti. To learn more about effective core strength training, check out my Essential Strength page for strength exercises that cover your whole body head to toe. Functionality Exercises for Diastasis RectiRestoring your core is all about gaining functionality back. The exercises below are great examples of how to help build strength beginning from a basic level. Candles: Candles is a breathing technique that helps with ab contraction. This exercise can be done while in any position. Inhale normally and on your exhale, release your breath slowly (i.e. hiss, soft blow, between teeth) as if you were blowing out a lot of candles. If done properly, you should feel your abdominal muscles contract/respond. Tabletop or Reverse Marching: Lie down similarly to that of a diastasis test. On each exhale, practice candles. As you exhale, alternate bringing your knee, while still bent, toward your body. Goddess Side Bend: While standing with wide feet placement (knees aligned with feet), begin candles exhale and bend your knees slowly until they are level with your ankles. Stabilize your body by pressing your heels into the floor. Side bend by raising your arm while maintaining resistance. Repeat side rotations 3x and then return to a standing position. Goddess Squat Twist: Repeat steps outlined above but have your arms stacked across your chest. While in the goddess position, twist by using your ribcage and not your arms. Repeat side twists 4x and return to a standing position Lunge with a Twist and Chop: Practice lunging. As you bring one leg forward–all while maintaining correct posture–lift your hands, palms crossed, in front of your face. Then slowly begin to twist toward your forward leg. As you twist toward your forward leg, bring your arms across your thigh in a chopping motion. To learn more about these exercises, click here Exercises to AvoidThere are several everyday exercises and movements that those with a diastasis recti should avoid. You want to avoid any exercises that put extra stress on the midline. These can stretch or expand the abdominal wall and can lead to the condition worsening. Avoid doing the following:
Remember that healing will look different for each person. The time it takes to heal depends on the severity of the injury to the linea alba and connective tissues. Yet, you should be hopeful knowing it takes time! For some people it can take years to properly heal and to restore full function, but healing is possible. from https://restoreyourcore.com/learn/diastasis-recti-exercises-for-men/ Unfortunately, not everyone will experience healing and make a recovery through rehab and exercise. There may come a time when you will need to consider diastasis recti surgery. DR surgery is not one to take lightly. Here I will address the options to consider if you have a diastasis recti and what the surgical process can be like. Diastasis Recti & ConcernsDiastasis recti is not a tearing injury per se, but rather a thinning of the connective tissue that the rectus abdominis (6-pack) muscles attach to, leading to the separation of the muscles. It is most commonly thought to be caused by an imbalance of pressure within your core. This imbalance can be caused by overly toned core muscles, underuse of your abdominal muscles, and even through non optimal breathing patterns. The concerns regarding a diastasis recti vary depending on the severity of the separation. During a core evaluation or a DR self-test, you or a specialist should be able to determine how large or small the separation is. Typically, a gap that is less than 2.5 cm (two fingers) is considered to be okay, as long as it is shallow and not deep – but you should consider core rehab in order to help prevent the gap from widening over time. Usually a gap that is greater than 2.5 cm requires more attention as symptoms and other health concerns tend to increase with size. However, if you do have a gap of 2.5 cm or greater, you shouldn’t be frightened. There are rehab programs like my Restore Your Core program that helps rebuild your core, strengthens you, aids in closing your gap, and helps balance your core to help you become more able to accomplish your tasks. Unfortunately, rehab isn’t always successful and surgery becomes your next option. Yet, surgery should be a last resort. Try Exercise and Rehab FirstAfter being diagnosed with a diastasis recti, the next step (whether you have surgery or not) is to begin a core rehab and strength training program. I always recommend rehab for at least a year before considering surgery. As mentioned above, in my Restore Your Core Program, which is specifically designed for women suffering from DR, I guide you through many exercises that aid in strengthening your core and help diminish or eliminate and symptoms you are facing. Exercise and core building therapy is an important step to take during your healing process. However, there are certain exercises that work best and some you should avoid entirely. To understand more on what you should avoid and which exercises are “safe,” click here. When to Consider SurgeryYou should only consider DR surgery after being enrolled in at least a year of core rehab focusing on corrective exercises and diastasis recti specific strength training. If you have done rehab diligently, and you still notice a significant gap, lower back pain, or leakage, you could consult your doctor and begin discussing whether or not surgery is the right option for you. Another thing to consider when opting for a diastasis recti surgery is whether or not the gap is causing you pain or any other difficult symptoms. If you are wanting to pursue surgery for cosmetic purposes rather than functionality, it is key to understand that a diastasis recti surgery is highly invasive, and there will be a significant amount of time taken to recover. And, as all surgeries go: the pros should outweigh the cons. What is Involved in DR Surgery?Surgery for a diastasis recti is substantial and invasive. It is not one to take lightly. A diastasis correction surgery is commonly called a “tummy tuck” or an abdominoplasty. This surgery seeks to tighten the abdominal muscles and remove excess loose skin. However, it is not a surgery that is approached the same way for every person. Because each body is unique and the severity differs with each individual, the procedure will look differently from person to person. Some people may only need their core muscles tightened through what is called an endoscopic-assisted modified abdominoplasty. This surgery is less invasive and can be accomplished through a bikini line incision with minimal skin removal. Some surgeries are more complex. For women who may have more stretched skin along with a stomach bulge and a more severe rectus abdominis separation, the surgery can involve skin removal, a larger incision made around the belly button, and even belly button relocation along with skin grafts. Ultimately, the procedure is dictated by the anatomy of the person. One thing to keep in mind when considering surgery for diastasis recti: in the United States, it is typically not covered by insurance. Unlike a surgery for a hernia, diastasis recti does not run the risk of the intestines getting stuck or damaged in any way. Abdominoplasty is considered a cosmetic surgery so some insurance companies may not consider it a significant procedure. Some physicians say that if you have diastasis recti and it does not cause any problematic symptoms, you can generally live with it. Yet, if it is affecting your everyday life, consider having your physician talk with your insurance company. If, however, you do opt for surgery, there are a few things you need to prepare yourself for. What to Expect in RecoveryIf you have pursued surgery under the advice of your doctor, there are a few things to expect and to consider regarding recovery and time. Depending on the severity of your procedure, the time it takes to recover and go through physical therapy to restore your core strength safely can be rather lengthy. Expect to be out of commission for at the very least a week before you are out of bed and trying to readjust to your usual routine. However, some people may experience a healing period of 6 – 12 months before recovering fully. Planning AheadBefore your surgery, make sure that you ask your physicians and surgeons any questions that you may have regarding the procedure and what it may involve. Make sure that if the surgery is needed for functional purposes that they understand is it not a cosmetic surgery for you. Plan for a lengthy surgery time. Although the time it may take to complete the surgery differs from person to person, they can consume much of your day. Be prepared to be under the knife for a few hours. Understand that after your surgery you will have at least one to two weeks of limited mobility. Plan to have at least a month or two away from work in order to heal properly and begin regaining your strength. However, avoid any core exercises or any strenuous work out sessions for 5 to 6 weeks post-op. Post-Surgery RecoveryFor the first week or so, it may be necessary for you to have assistance throughout the day. For the first week at least you may need to remain in bed and only move about under necessary circumstances. Avoid lying on your side or on your stomach while in bed. After a week post operation, you can begin to walk around and take on your daily tasks, but avoid any heavy lifting. Doctors typically recommend avoiding lifting anything 10lbs or over. After two weeks or so you may be able to return to your job. However, this may vary depending on the severity of the surgery. You may experience weakness and body fatigue for up to two or three months post surgery. Make sure that you take ample time to rest and listen to your body if you begin to feel uncomfortable or fatigued. The effects of the surgery (stomach swelling, scarring, etc.) may take 6 months or even up to 12 months to fully go down or diminish in coloring and size. Once you have regained your strength and believe you are ready to begin building up core strength again, consult a trained professional to outline an exercise routine that would best suit your needs. from https://restoreyourcore.com/learn/diastasis-recti/diastasis-recti-surgery/ |
About UsRestore Your Core (RYC) is a comprehensive and sustainable fitness program that empowers women who aim to be strong, long, mobile and functional. Lauren Ohayon has taught RYC® throughout North America, Europe and Asia. Restore Your Core also boasts highly trained movement teachers around the world; from India to Alaska and Australia to North America and Europe. Lauren and the Restore Your Core teachers are helping women across the globe to gain core strength, achieve ideal pelvic floor function, and learn to move efficiently and exercise optimally—in a safe and nurturing community-driven environment. ArchivesCategories |