4

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How can I exercise with abdominal separation?

Answered on September 12, 2014
Created November 22, 2011 at 6:33 PM

I have ben paleo for a little over 2 months. I am happy with the results and the weight loss is great (back to my pre-pregnancy weight 128), but I am looking for optimal health and balanced lifestyle. I do not exercise very much because I have severe abdominal separation after my 2nd pregnancy. I am 5'4 with a short waist and the baby was 9 lbs. I looked like I had twins in there. I need to have surgery to repair the muscles and currently do not have the money to pay for it and insurance will not cover it. I got a hernia as a result of the separation and have been on disability since the baby was born. He is now 7 months old. My 2nd child is 2. The paleo diet has made me feel great and my hernia symptoms are gone, but I am afraid to exercise because of the separation. I walk a lot about 4 miles a day, I do light cleaning around the house and carry around the kids, but I am looking for optimal health and still feel weak with out exercise. Can anyone recommend some light exercises I can do to strengthen my body?

Fc64db6a555559762432d503a1dbad19

(1478)

on November 23, 2011
at 06:45 PM

Thanks for the info. I have been working on my TvA since May and don't know at what point I am ready to move to more advanced moves. I guess to be safe I should just wait until after I get the surgery.

Fc64db6a555559762432d503a1dbad19

(1478)

on November 23, 2011
at 06:42 PM

Thanks, I actually bought that program back in May and while it was great for my TvA, the fascia can not go back together with any amount of exercise. It had a lot of good information that helped em learn what poses I could do and what ones I can not do.

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3 Answers

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4
0c7c2fd09451c5c3bee6480dc89ce1a0

on November 22, 2011
at 07:46 PM

To repair diastasis recti after pregnancy, you need to start by building a lot of strength back into your deepest abdominal muscle, your Transverse Abdominis, or TvA. When contracted, the TvA compresses the abdomen. (The TvA does not move bone.) Then after this muscle has regained adequate strength, you need to do specialized postnatal rehab exercises that train the muscle to function properly as a stabilizer. If your mid line is very wide, more than 3 finger-widths, you can also add manual splinting of your mid line with your hands to assist your TvA. In the mean time, do not perform ANY abdominal exercises that lift/flex the upper body off the floor or against the force of gravity, as these moves will make the condition worse. No crunches, oblique pulses, roll-ups, roll-downs, most Pilates mat work, and yoga moves like ???boat pose.??? All women with diastasis should use the ???log roll??? technique when rising from the floor, or getting out of bed to protect their mid lines. BeFit-Mom

Fc64db6a555559762432d503a1dbad19

(1478)

on November 23, 2011
at 06:45 PM

Thanks for the info. I have been working on my TvA since May and don't know at what point I am ready to move to more advanced moves. I guess to be safe I should just wait until after I get the surgery.

1
Ca1150430b1904659742ce2cad621c7d

(12540)

on November 22, 2011
at 07:46 PM

I have abdominal separation from surgery. I do modified push-ups, modified pull-ups ('cause I'm just starting on these things), modified planks, and wall-squats, which help a LOT. I also do belly-dancing (which I did after my kids were born, too -- they loved the motion when I danced while carrying them). All of these help strengthen the core, without requiring either a gym membership (and the ensuing time), or demanding a lot of tension on the abdominal muscles.

1
Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on November 22, 2011
at 06:46 PM

Diastasis recti is no fun!

This should be helpful: http://www.maternalfitness.com/

Recommended to me by a mom who had twins.

Here's the link to the book: http://www.amazon.com/gp/product/0738209813?ie=UTF8&tag=diastrehab-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=0738209813

Fc64db6a555559762432d503a1dbad19

(1478)

on November 23, 2011
at 06:42 PM

Thanks, I actually bought that program back in May and while it was great for my TvA, the fascia can not go back together with any amount of exercise. It had a lot of good information that helped em learn what poses I could do and what ones I can not do.

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