Hello lovelies!
Here is your Power to the Pelvis Newsletter for May! This month I'm focusing on mamas who may be experiencing the common issue of diastasis recti.
But first, I wanted to share that I recently received my certification as a Trauma-Informed Pelvic Health Practitioner (TIPHP). This was a labor of love over this past semester. This is HUGE for me!! In addition to supporting my pelvic health clients when I’m in the office, I’m also a homeschool mom and I’m with my kids all day, several days per week. And there were many days I had to tell my kids that “mommy is studying” and “mommy has a class” and couldn’t play or read with them. I’m excited for how I will use the things I’ve learned to help more clients!!!
💝 Something I am working on is a plan of care for moms with perinatal loss (through miscarriage, infant loss and interrupted pregnancies). I have created this form to gather information on how moms have been supported through perinatal loss. If this is something that has touched your life, I’d love to hear from you. It’s completely anonymous unless you choose to provide information.
* Tip of the Month: Diastasis REcti (DRA)
The name "diastasis" implies a separation. The condition is NOT a true separation of the abdominal muscles. There is a connective tissue that weaves between the rectus abdominus and up from the transversus abdominus. This connective tissue is called the linea alba. It is designed to be dynamic during pregnancy, to thin out and accommodate a baby, but should thicken back up after the baby is born.
DRA is an overstraining or damaging of the linea alba tissue, either through pregnancy, delivery, or in the postpartum period when the tissue is still vulnerable, so that it is not able to build back up again on its own. It looks like the abs are separated. Clients with this condition often need assistance to help restore and rehabilitate the tissue.
How does it relate to the pelvic floor?
Your pelvic floor muscles work in close coordination with your abdominal muscles.They are both part of your core and contribute to posture, stability, and proper functioning of your bladder, bowel, and reproductive organs. When diastasis recti occurs, the abdominal muscles can't function as effectively, which puts extra stress on the pelvic floor. This can lead to:
- Weakness: The pelvic floor muscles may become weakened due to the lack of support from the abdominal muscles.
- Tightness: In some cases, the pelvic floor muscles may become overly tight in an attempt to compensate for the abdominal weakness.
- Pain: You may experience pain in your lower back, pelvis, or even during intercourse.
What can you do?
If you suspect you have diastasis recti and/or pelvic floor dysfunction, it's important to seek professional help. A pelvic floor therapist specializing in postpartum recovery can assess your condition and create a personalized treatment plan. Here are some things that I recommend to my clients:
- Specific exercises: it's important to focus on exercises to strengthen your pelvic floor and core muscles, focusing on proper breathing, lower ab engagement and coordination. It's also important to avoid exercises that can worsen or overstretch the linea alba during this time of healing. That 6 week check up doesn't always mean you can just back into ALL of your pre-pregnancy ab exercises.
- Posture correction: Improving your posture can help alleviate pressure on your pelvic floor and abdominal muscles.
- Body mechanics education: You'll learn how to move and lift in ways that protect your core and prevent further strain.
- Manual therapy:In some cases, hands-on techniques may be used to release tension in tight muscles or improve mobility in the pelvic region
If you're a mom with DRA I would love to help you regain strength in your core and help to close that gap! You can schedule with me here. I do virtual and in-person sessions.
Did you try any of these tips? I'd love to know what you think. I read every email! And if you have something you are curious about or want more information on, let me know... maybe I'll add it to my next newsletter!
See you next month!
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