Two weeks ago I made a post talking about diastase on the belly. That occurs a lot during pregnancy. Basically this means your ab muscle separates (in order to fit the baby) and so once you have given birth you are left with a small gap between those muscles that makes your stomach look deflated or like you have a little pooch.
The important thing about working on making sure your diastase
closes back up, specially if you want another baby, is not just for aesthetic reasons but to make sure your pelvic floor
heals properly. Failing to do so “can cause lower back pain
, and urine leaking. It can even make it harder to breathe and to move normally. It’s rare, but in extreme cases, the tissue may tear, and organs may poke out of the opening — that’s called a hernia
. The muscle opening often shrinks after giving birth
, but in some studies of women with diastasis recti
, the muscle
wasn’t back to normal even a year later.”-Web MD. And don’t even get me started on the sexual benefits.
Even though I don’t have any of the side effects (except for my little pooch) I started to work with an expert on post-partum recovery for pelvic flooring and diastase to make sure I recover properly before I even think of having another baby, enter: hypopresive exercises. However I haven’t been good… Last week I did not do my hypopresive routine because I let my anxiety take over. Yet again…
It can be so hard to find the will to get back to a routine that involves any type of psychical activity after having a baby but somehow we have to try to find the motivation. A baby can be overwhelming, yes. The baby takes up a lot of your time, yes. But this can also turn into an easy way out-excuse. You can do this little routines while the baby naps. I have a three month old baby and last night I woke up 7 times! Three times to feed the baby, 3 to check up on him ( he makes a lot of noises!) And once to change his diaper. But somehow I feel like I need to push myself, somehow I found the motivation. The funny thing about working out, is that the hardest part is to begin. Once you finish you feel to good you took the time to do it. The great thing about hypopresive exercises is that they show amazing results for both men and women ( even if you haven’t been pregnant). But we will talk about this on a different post.
I can think of a million excuses not to do it, the biggest ones are: I’m exhausted & I’ve develop the type of anxiety that makes you feel like you don’t want to move out of your couch. But I am convinced that, that is no way to live. Please find the motivation to do what makes you feel good, to take care of yourself. Try to work your daily schedule to make sure you have at least 30 minutes to yourself. You owe it to yourself, so that you can keep you sanity and your health.
So I am challenging myself to do the routine my trainer gave me, no excuse. I took the first picture today and I will continue to do so to document my progress.
If you feel like you might have diastase after being pregnant or even after loosing a lot of weight please talk to a qualified specialist so that he/she can diagnose you properly and give you the best exercises for you.
“Do be careful with exercise.
Some routine fitness
moves, including crunches, sit-ups, pushups, press-ups, and front planks, make abdominal separation worse. So can swimming
, some yoga poses
(like downward dog), and doing anything on your hands and knees
. Some trainers may suggest those exercises for women with abdominal separation, not knowing what could happen.”-Web MD
So it is crucial that you hire a profesional that specialises on post-partum recovery and all that implies.
Do find the support you need from other fellow moms. Sorry to burst your bubble, but if your girlfriends don’t have babies yet, the won’t get it. Make sure you surround yourself with women that are going thru the same thing so that you don’t feel like you are going crazy in the process.
Are you ready to feel like you again?
Happy healthy everyone!
-Miss Prym ❤
This blogpost is based solely on my experiences and information that was provided to me by an expert on the field. I strongly suggest that if you think you might have a diastase or are experiencing any type of problem you should visit the doctor and/or a post partum recovery specialist. This post should not be used to diagnose a diastase but to raise awareness of what could happen.