Welcome to MyFitDiastasis
This Programme is based on years of wondering, researching, treating and assessing new moms’ tummies! I hope that I have consolidated my clinical experience in this easy to follow, progressive, empowering and comprehensive exercise package.
IWelcome to My Fit Diastasis! If you are reading this you may be worried or just wondering about your abdominal muscle strength, perhaps after having had a baby recently or in the last few years. You might be looking to return to low or high intensity exercise and be worried that you might cause harm to your body if you do. You might have heard about Diastasis Recti Abdominis (DRA) and might just be wondering if you have it. You might be looking for a program that will bring you gradually and safely, level by level, to where you feel strong, recovered and prepared to take on the demands of your usual exercises as well as the demands of raising your family.
Remember that when your baby was growing in your tummy he or she needed space. Your hormones (Relaxin mostly) surged through your body to allow your muscles, fascia, connective tissue and ligaments stretch to allow this growth during your pregnancy and to facilitate delivery. Your linea alba became the point of least resistance and the bellies of your rectus abdominis muscles moved aside to allow this band of connective tissue to expand.
This took weeks and weeks! Some of us started tall, some started small, some of us had smaller babies and some of has big babies; we did not know what was ahead of us! Of course we have Diastasis Recti after out babies are born! Recovery will rely on the amount of stretch that we had, the size of the baby, the genetics of your muscles and fascia, what your own goals are, your motivation, your weight goals, your support system at home and much much more!
– The skin on your abdomen is very thin, and/or your tummy feels lumpy and soft
– When you move forwards, get out of bed, sit up or lift anything your abdomen bulges forwards and rounds.
– When you try to draw in your tummy you find it impossible to flatten your tummy
– You also have lower back pain, a feeling of pressure in your pelvis or vagina, leakage or pelvic pain.
What does this mean? In this program it means you may hover around the easier part of this program for longer than someone else. That is all! You will work on the strength, you will work on your pelvic floor and posture and you will work on feeling stronger and better.
People ask me could they have a hernia and require hernia. Most of the time women who present with DRA do not have a hernia, even if we feel that hard, lumpy feeling of the abdominal contents during the tummy check. For me I would be concerned about a hernia with only a very severe DRA that was associated with bouts of pain Again, though, it can always be ruled in our out if you are in doubt by going to your doctor and arranging an Ultrasound test. In my experience only a handful of patients have had a hernia in this situation.
It is impossible for me as a Chartered Physiotherapist to think that a program would concentrate on your tummy muscles only. As you know there are four important components to your core ie
1. Your deep abdominal muscles ( Yours Trans Ab- You’ll hear me use this term A LOT)
2. Your pelvic floor muscles
3. Your diaphragm
4. Your lower back muscles
These four groups of muscles work as team to help provide stability and movement to your spine, your lungs, your pelvic organs, and your whole body. To use a cliché the core “ team” is only as strong as its weakest member. We can see our tummy muscles and they give a big loud signal when they have been stretched, weak and tired, but we cannot see our pelvic floor muscles, diaphragm and lower back muscles. This cry for help from your weak muscles is an opportunity for you to address the strength in your whole core and to invest in your future health.
With over twenty videos in this programme, each based on my experience treating individual women w with different levels of DRA and with various goals, you will receive support, professional instruction and educational throughout as well as access to a private group on Facebook.
I hope that you enjoy this programme! Be in touch with any queries.
Do not hesitate to get your tummy muscles checked objectively by a Women’s Health physiotherapist or by a doctor if you are unsure whether you have Diastasis Recti Abdominis. Remember though that measuring the gap is only a small part of the assessment and it is also important to notice the following:
- Your skin is very thin and your abdomen feels lumpy and soft.
- When you move forwards, get out of bed, sit up or lift anything your abdomen bulges forwards and rounds.
- When you try to draw in your tummy you find it impossible to flatten your tummy.
- You also have lower back pain, a feeling of pressure in your pelvis or vagina, leakage or pelvic pain.
- What does this mean? In this program it means you may hover around the easier part of this program for longer than someone else. That is all! You will work on the strength, you will work on your pelvic floor and posture and you will work on feeling stronger and better.