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Movements you should AVOID at all costs when you have the belly pooch aka Diastasis Recti without foundation nor functional.
There are things that are unavoidable such as lifting your baby, carrying your carseat to the car, or getting on and off the bed.
The question is how can we reduce the consequence of the damage it does to our core?
Can you minimize the core pressure it pushes against your stomach?
You see, it isn’t simply something you can avoid forever, there are things that are inevitable, and this could potentially make your diastasis recti worse when you do not have a functional core, meaning your stomach is not able to withstand almost any intra-abdominal pressure as you load with weight and resistance.
Even when your diastasis recti is functional, you would need to watch out for your breathing, your alignment and the way you engage your deep core muscle as you perform the following movements.
Some movements to pay close attention to:
1. Your breastfeeding position. Many moms think that they have to hunch over to let the milk flow better. With this position, you are tensing your shoulders, back, and putting a lot of pressure on your core. Try to prop yourself with pillows, and a footstool so you can be totally relaxed.
2. Bending over to pick up toys or anything on the floor. Naturally, you would just bend to the floor and pick it up, but this put a lot of stress on your back. Instead, slightly squat, stick your bum out then grab whatever that is on the floor.
3. Picking up a toddler (or heavy object like grocery, the baby car seat) from the floor. Instead of hunching over and lift her up. I would suggest you place 1 leg on the floor, the other knee bend at 90 degrees, place your toddler on that leg and lift her up with your arm as you slowly get up.
For caring your baby, Watch your back, especially not to arch. Switch arms often, this will help with your flare ribs to be more even. If you have to hold your baby for a while, use a carrier. Do not use your belly as your cushion or leaning back
4. Going from a Lying position to a Seated. Always, roll to your side and push yourself up from the side.
5. Going from a Seated to a back lying position on the bed or floor. Use your arms to lower yourself from a seated position to a side-lying position. Once your head touches the floor, you can roll onto your back.
6. Washing the dishes. Depending on your height, you may have to lean forward to wash dishes. Also when you have the belly in front of you, it makes it harder to not round your back.The solution to that is to open your LOWER cabinetry door, step one of your feet inside the cabinet, so you are closer to the sink. Switch legs when needed.
7. Exercise avoidance. There is a long list of to do and not do to, and what are they and do they apply to you? Take a look at this visual info-graphic, so it is easier for you to read and understand the 4 most important indicators when it comes to exercises so you know what workout to avoid. See here.
In this blog post, I talk about the reason why aligning your body properly is imperative when it comes to healing your diastasis recti.
They have always been my motivation, never my excuses.
𝗪𝐞 𝐦𝐚𝐲 𝐰𝐢𝐬𝐡 𝐭𝐡𝐚𝐭 𝐭𝐡𝐞𝐲
🔹stop throwing tantrums
🔹stop being so clingy when Mommy needs to get work done
🔹stop waking up at 4:30am in the morning and looking for you
But soon enough, they will be an independent little human who doesn’t need Mommy so much.
💚 𝘛𝘩𝘦𝘺 𝘸𝘪𝘭𝘭 𝘯𝘦𝘷𝘦𝘳 𝘣𝘦 𝘢𝘴 𝘩𝘶𝘨𝘨𝘢𝘣𝘭𝘦 𝘢𝘴 𝘯𝘰𝘸 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘸𝘳𝘢𝘱 𝘺𝘰𝘶𝘳 𝘸𝘩𝘰𝘭𝘦 𝘢𝘳𝘮𝘴 𝘢𝘳𝘰𝘶𝘯𝘥 𝘵𝘩𝘦𝘮.
💚 𝘛𝘩𝘦𝘺 𝘸𝘪𝘭𝘭 𝘯𝘦𝘷𝘦𝘳 𝘯𝘦𝘦𝘥 𝘮𝘦 𝘢𝘴 𝘮𝘶𝘤𝘩 𝘢𝘴 𝘵𝘩𝘦𝘺 𝘥𝘰 𝘯𝘰𝘸.
The thought of Jordan starting his JK next year send me chills. At that time, his world won’t be just Mommy, daddy and sister anymore.
While I may be a walking zombie, or sometimes feeling overwhelmed and down, I am so grateful to be spending silly moment like this during the incredible short season of life. They don’t care to lie on top of mommy’s sweaty tank top, they laugh at Mommy’s funny unbalanced yoga move, they use Mommy as a climbing playground.
I know in a blink of an eye, these will become the sweetest memories, and I will forever miss it.💕
