Why fixing diastasis recti is not all about movement.

So often I hear the phrase movement heals. Whilst I agree with that there is also a point where movement is not the first point of call. There are so many programs out there now and so much advice on what to do if you have a pelvic floor concern or abdominal separation. The over flow of information is confusing and can just add to the noise in peoples head. How do you know who to listen to? How do you know which advice is correct? As someone who has spent a number of years doing advanced study in this area I’d like to share my top tips. I certainly know that a new mum I did not get it right first or second time around… but third time lucky.
If you can you always want to get somebody who can put their hands on you and give you a thorough assessment. That might not mean that they do an internal assessment but you do you want somebody who can physically I do your body, what you move, and placed their hands on you whilst you breathe and use their hands to correct you and to release you. Now that might not always be possible, and I’m not knocking The online program set out there. However I do think if you can get a one-to-one hands on assessment with the women’s have physio or a very experienced fixed price that you want to do that before moving on to any other form of program.
When looking at a program always look at how rounded it is. If it just focuses on the movement then I would say it’s not a full program. There is so much work to be done before you get to the movement, for example:
I want to woman to be able to breathe properly In a full 360° breath.
I want them to be able to connect the pelvic floor, lower abdominals and feel their back expand as they breathe.
In order to correct your posture work is going to need to be done.
This is going to involve some release moves, possibly some soft tissue work.
It needs to be a daily approach. What you do in a class needs to spill out into your daily life.
It’s also really important to focus on you. Self-care cannot be underestimated. Finding ways to make yourself out of that highly stressed fight/flight state into the calm zen like parasympathetic nervous system is absolutely 100% important. This could involve meditation, mindfulness, breathing exercises, along path, or otherwise of chilling out. However you do it it’s important. If you are living in stress and tension you’re not going to be able to heal your body.
It’s only when all of this has been accomplished movement can be layered on top. That’s why I love doing what I do. I get to work with people either 1-1 or in  class and bring them back to that chilled out relaxed state.
If you want to get involved and get some help that focuses not just on the issues in your body but also on healing all of you, then get in touch.
What is best for you? Hard to say as I work on a person by person basis, we are all different.
If you have a significant diatasis recti or significant pelvic floor issues you are likely to need some 1-1 sessions.
If you have some concerns with leaking, a small separation or feel like your whole system needs a tune up then our Holistic Core Restore EVERYWOMAN 6 week course is for you.
If you want ongoing classes then our pilates classes are the best bet.

Postnatal Care – is it enough?

I’m not even sure where to start with this post. So I will start with my own experience. I’ve had 3 babies in the past 7.5 years and my youngest is about to turn 2 yrs. With each baby, my own recovery, my own postnatal journey and the care offered to me, has been different. I’ve had 3 babies who have lost weight post-birth, 2 of which required a period in hospital, each baby has had a tongue tie and it’s always been a stressful start in those initial weeks. Now I’m a well-educated, opinionated, determined (or bloody stubborn) kind of girl, which has got me through. What I have been, and continue to be surprised at, is the lack of support that is out there for new Mums. I had a hyper-tonic pelvic floor before babies, after babies I was complete unprepared for the change in my pelvic floor! I also had a diastasis recti after baby 2 and 3.

Having baby 1 is overwhelming, you are learning new skills constantly and becoming a new family. Subsequent babies are also equally overwhelming, suddenly you have to balance everyone’s needs. The babe becomes the most important in all of this and Mums come way down the list. But they shouldn’t. The early postnatal period is a critical time for recovery, by offering good support at this stage and preparing Mums we could actually help prevent some problems later on. Even by helping Mums with some simple stress management and practical ideas it could help them feel looked after, nurtured and reduce their cortisol levels. I know I was highly stressed after having my 2nd baby and it really had an impact on my body. Techniques such a deep breathing, meditation, mindfulness and just having time off for Mum can make such a difference. I now recommend Mums have a 2 week chill-out after baby as much as they can and call in lots of help.

Mums are usually offered a 6-8 week check, however this is often more for baby than for mum. It’s a quick assessment and I think a lot more could be offered at this stage, however resources are thin on the ground. The Mums that I see and my experience is that pelvic floor is not really discussed, perhaps a cursory “are you doing your exercises”, abdominal separation is rarely checked but there is a screening for Mums mood and contraception.

Whilst it is great that Mums and babies are seen by the GP and continue to be monitored by the health visitors, I feel we are missing a vital opportunity. A chance to talk to women about their bodies, what is not right, where could they be signposted to get more help. I’m not suggesting these teams can provide the answers but they could link in with NHS or private services who could. For example, local women’s health physiotherapists and postnatal fitness instructors who really specialise in this type of rehabilitation.

We need a revolution in postnatal care, more chat, more information sharing, more love, more respect for how women’s bodies change and more holistic care. I’d love to know your stories and thoughts.

Hypopressives are coming to Southampton

The Hypopressive exercise, is a relatively new technique developed to help with pelvic floor rehabilitation and postnatal recovery of the abdominals. It is a form of breathing and intense posture work that involves creating a vacuum with your breath. This activate the involuntary fibres of the pelvic floor and abdominals, you don’t have to find the right muscles and squeeze them, instead you work with the bodies natural reflexes.

Where did the Hypopressive Exercise originate?

In the late 70’s, Dr. Marcel Caufriez realized that ‘traditional’ abdominal exercises were damaging women’s pelvic floors. So he looked into alternatives, moving away from high intra-adominal exercises such as creates and planks, the hypopressives were born. These exercises have been used for 30 years in Spain and are now used postnatally in hospitals in Europe with ladies with know pelvic floor and diastasis issues. However this is all brand new to the UK, we are pleased to be on the cutting edge, bringing you this technique.

Priya has trained with UK Hypopressives and has started doing hypopressives herself. With just 10 minutes a day she is feeling the effect on her core. These exercises are fabulous as they don’t take a lot of time and do not need any equipment. If you can breath, you can do them! However you do need hands on help to learn the technique.

This is a technique that can be incorporated in with other pelvic floor safe rehabilitation work, or used on it’s own for 30 days. It really depends on what level you enter this at. For example, someone with a prolapse it would be sensible to use the hypopressives only, then build on other pelvic floor work later.

 

Additional benefits can include:

1. Decreasing back pain

2. Reducing the waistline

3. Preventing disc and abdominal hernias

4. Improving sexual function

5. Treating and preventing urinary incontinence

6. Treats and prevents Pelvic Organ Prolapse

7. Improving respiratory function

8. Improving posture and balance

If you would like to learn more and experience hypopressives for yourself then please book onto our workshops. These are kept to small numbers so that you can have plenty of hands on help to learn the technique.

Dates:

Monday 29th January 10-12pm

Book Here

Thurs 22nd March 1-3pm

Booking to come