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Post by iamkristinl16 on Feb 10, 2016 16:45:42 GMT
A few years ago I saw a news segment about diastasis recti (when your ab muscles separate due to pregnancy and don't tighten back up, basically) and was pretty sure that I have that but wasn't very successful in finding ways to treat it. There is a website that has a program for treating it but it is expensive and I wasn't sure if it worked or not. I asked my OB about it as well as a few personal trainers but they had no clue what I was talking about. I knew from my research that traditional ab exercises can make it worse so was very Leary about doing programs such as 21 day fix or 30 day shred, but didn't know what I WAS supposed to do.
I just started the Bikini body mommy Workouts the other day and she has a segment on diastasis recti. She has some exercises that you are supposed to do instead of the other ab exercises but she says it is very slow and to do one move several times a day for a week before moving on to the next one.
So, I am curious if anyone has successfully treated their diastasis and if so, how and how long did it take? I would like to be able to do more traditional ab exercises as well but don't want to make things worse. Thanks!
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Post by Zee on Feb 10, 2016 16:54:14 GMT
Yes, it happened to me with my second pregnancy, but it's been 18 years and I'm quite well healed in there. Unfortunately, things never went back together as nicely as I'd hoped, and I still have some tenting of the muscles when I'm in a plank or doing crunches, but the more I strengthen all my muscles the less noticeable it is. I've seen a lot of improvement when I'm consistent with pushups and crunches. If I go a long time without doing these things, the muscles weaken again and don't hold together as nicely.
In short, I've never found that I need to do only specific exercises or that I'm doing any additional damage to myself by working out hard with the 21 Day Fix, Jillian's Shred, or any other thing. But again it's been a long time since I gave birth.
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MaryMary
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Jun 25, 2014 21:56:13 GMT
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Post by MaryMary on Feb 10, 2016 16:56:04 GMT
I don't have any experience but have wondered the same thing. I am afraid to do any ab exercises because I've heard the normal ones just make it worse.
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Post by iamkristinl16 on Feb 11, 2016 3:32:07 GMT
I don't have any experience but have wondered the same thing. I am afraid to do any ab exercises because I've heard the normal ones just make it worse. Yes, when I was doing 21 day fix or 30 day shred, the ab exercises were very difficult for me and I also was worried about causing worse problems so usually just ended up skipping them. But, things are not getting any better and my stomach is my worst area. I still look pregnant. .
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AllieC
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Posts: 3,087
Jul 4, 2014 6:57:02 GMT
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Post by AllieC on Feb 11, 2016 4:03:41 GMT
I go to an exercise physiologist for Pilates and they do a lot of work with pregnant women, women with pelvic floor issues and recovering from prolapse surgery (like me) etc. she has done a lot of training with this problem and has helped a number of people that I know.
I think it is worth seeking out a womens physical therapist or exercise physiologist that will know what your are talking about and are trained to assist with these sorts of problems. Normally a few consultations can get you on the way to doing specific exercises at home etc.
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melissa
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Jun 25, 2014 20:45:00 GMT
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Post by melissa on Feb 11, 2016 4:43:41 GMT
I have a friend who is a physical therapist who has mentioned that she has several patients that she treats for this. I think a PT may be the way to go, if you can find one that has a special interest in womens issues.
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Post by iamkristinl16 on Feb 11, 2016 4:52:48 GMT
Thanks for the responses. I just sent emails to a few clinics in town asking if they have someone who specializes in this. I have no problem paying to see someone if they can help, but don't want to make an appt and the person says they have no idea what I am talking about.
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Post by beaglemom on Feb 11, 2016 5:28:34 GMT
I'm really surprised that your OB can't help you! That is something that they should be trained to look for and help you figure out how to fix. I would also suggest looking up your local baby boot camp or stroller strides chapter. If they are a certified personal trainer they may be able to help you or they can point you to someone who can, since they should be familiar with it and know how/where to get people help for it. Also a physical therapist might be able to help!
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Post by crazy4scraps on Feb 11, 2016 5:43:23 GMT
I have heard of this but I haven't been formally diagnosed with it. I had a c-section over five years ago which left my stomach muscles a hot mess. What got me to finally go to the doctor was increasing back pain due to osteoarthritis which was worsening in part because my stomach muscles have gotten so weak. I've been going to PT for my back pain since before Christmas, and a good chunk of what my therapist is having me do are exercises to strengthen my stomach and core, stretch my legs and back muscles, etc. I don't do any crunches. While THIS isn't the sheet she gave me, many of the exercises on here are the ones I have been doing, along with pool exercise therapy. They are slowly getting easier and my back pain is slowly getting better, so they must be helping. I think a physical therapist would know what it is and would be able to tell you how to work on it.
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Post by baslp on Feb 11, 2016 12:28:34 GMT
I had surgery to fix it and then a tummy tuck. After a twin and single pregnancy that was the only fix.
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Post by iamkristinl16 on Feb 11, 2016 15:31:41 GMT
I have heard of this but I haven't been formally diagnosed with it. I had a c-section over five years ago which left my stomach muscles a hot mess. What got me to finally go to the doctor was increasing back pain due to osteoarthritis which was worsening in part because my stomach muscles have gotten so weak. I've been going to PT for my back pain since before Christmas, and a good chunk of what my therapist is having me do are exercises to strengthen my stomach and core, stretch my legs and back muscles, etc. I don't do any crunches. While THIS isn't the sheet she gave me, many of the exercises on here are the ones I have been doing, along with pool exercise therapy. They are slowly getting easier and my back pain is slowly getting better, so they must be helping. I think a physical therapist would know what it is and would be able to tell you how to work on it. Thanks for the link! These are the same exercises in the BBM diastasis recti program. I wasn't sure if a PT would give different exercises or the same? The only reason I know anything about this is because Dr Oz (I think that is where I saw it) talked about it briefly on his show. I have researched online but haven't found much by way of what to do, instead of what NOT to do.
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hannahruth
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Aug 29, 2014 18:57:20 GMT
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Post by hannahruth on Feb 11, 2016 22:12:42 GMT
The only thing I found to be of any help was Pilates.
That being said it is also a continuous practice as if you stop exercising then the muscles relapse so you have to keep at it.
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