I talk a lot about the importance of walking in minimal shoes, of standing, moving and squatting in correct alignment in order to address core and pelvic floor muscle weakness. But what’s the connection? What’s alignment got to do with a diastasis?
Diastasis recti is a symptom, a sign, of a core that is not functioning entirely as it should. There are a great many factors (some habitual, some historical and some entirely out of your control!) that affect the likelihood of your developing a diastasis, its severity (how wide, how deep) and how easily it will heal by itself. But the gap is not the problem in and of itself. The gap is merely a sign of what’s happening underneath. And understanding the root cause offers us more informed strategies to help it improve.
Diastasis recti
Diastasis recti (abdominal Separation) is a result of excessive intra-abdominal pressure.
Excessive intra-abdominal pressure means the pressure inside your abdominal and pelvic cavity, is pushing outwards at the front (that’s your diastasis popping out, or even a hernia), downwards (right onto your pelvic floor) or upwards (compromising optimal breathing as well as messing with your whole shoulder girdle and upper body alignment). Like any confined space under extreme pressure, something’s eventually got to give, and that’s when you actually feel or see the problem.
Intra-abdominal pressure is natural, functional and desirable, BUT when the mechanics of your whole body are not aligned optimally, that pressure is not being contained in the way it should be. There are ‘kinks’ in the system, and just like kinks in your garden hose, they cause pressure to build up. This compromises smooth flow within the pipe, or the ability of your body to bear weight or carry the load.
Alignment
Obviously, your body adapts and moves, we’re not looking for a static ‘ideal position’. But if the kinks are there the whole time (butt tucked under / stomach sucked in / ribs thrust out)… then we have a pressure problem, Ma’am.
Un-contained pressure causes instability and weakness of the core and a ‘pooch’ stomach AKA ‘mummy tummy’. So this is why alignment and pressure are directly related to not only Diastasis, but also pelvic floor disorder (including hypertonic pelvic floor muscles), and other pressure conditions like hernia or pelvic organ prolapse.
Fixing a diastasis requires a lot more than core exercise.
How to fix diastasis recti
1. A vital part of the process of restoring our core to full natural function is through a progression of focussed exercises that reconnect the muscle/brain pathways. We need to isolate the muscle contraction at first, to find it and re-connect with it physiologically as well as psychologically.
2. But these isolated exercises are not the whole story – because without adjusting our alignment, we’re not addressing the pressure (remember those kinks?) that’s causing the problem. We need to address how we stand and move the whole time, as well as to increase our movement by walking daily in correct alignment.
3. And without the specific daily stretching and releasing to restore our tight hamstrings, calves (and the rest) to full length, we’re not allowing our body to attain that correct alignment. Your body can’t be optimally aligned if your muscles are too tight to allow the skeleton to get where it needs to be.
4. Isolating our core muscles is merely the beginning. The purpose of this initial focus is to be able to progress to full body movement and exercise in correct alignment and with a fully functioning core. But jump right to working out without building the foundations first… and you won’t get the results you want.
5. And if you don’t fuel your body with nourishing foods to heal and regenerate, then you’re asking way too much of a few ab exercises to do the job for you too.
So to fix a Diastasis, you need a whole-body solution to achieve the body that looks and feels the way you want it to!
To fix diastasis recti you have to get aligned first
It’s not ‘The Gap’ that’s the problem. The gap is the sign that something inside ain’t working. You may have a small remaining gap that isn’t a problem, provided your ribcage, trunk and pelvis are biomechanically ‘stacked’ right, and your core muscle system is engaging and relaxing appropriately according to the loads you place on it.
If it’s not – if your ribs are way out in front of your pelvis, or your butt is all flat and tucked under… then your diastasis won’t improve because the midline of your abdomen is on a kink.
And a kink in your abdominal midline (not to mention a flat butt or a too-tight pelvic floor) is a Friend to No Woman.
How do you know if you’re aligned? Check out this great article from Aligned and Well with visuals and markers to help you work out if you’re a Rib Thruster.
Engaging our core the whole time makes it weaker – not stronger
You can’t achieve core strength or good core function if everything is ‘switched on’ the whole time – muscles need to be able to work through their full range of motion, to fully relax and function at full length, as well as to contract naturally according to what they are being asked to do.
If something is already pulled as tight as it can go, but then it needs to contract to withstand sudden increased pressure – there’s nowhere to go, right? That’s why a hypertonic (too tight) pelvic floor leaks, and it’s why a permanently sucked-in tummy pooches and sags when you stop sucking in long enough to take a breath. :-(
Your core muscle system is designed to switch on when needed. So when you lift, push, pull or perform any moment (whether in a workout or in life) that increases intra-abdominal pressure – that’s when your Transversus Abdominis muscle should kick in when your core muscles engage.
As discussed above, when this system isn’t working (as it isn’t for many Moms) we have to focus and re-train it very consciously as first. But the aim, the goal, is a core that turns itself on when needed and relaxes when not.
The whole body remedy for diastasis recti
So the solution to diastasis recti is actually not a cure for ‘the gap’ in isolation at all. It’s a whole-body approach that re-aligns and conditions your core to function like it’s supposed to. When your core and pelvic floor are able to work from the right place, you can train the muscles to do their job, the gap will narrow and the tension of the abdominal midline linea alba will gain strength and stability.
You’ll find that a whole lot more than the gap down your middle improves in the process :-)
Just purchased the program and today is day 1 for me. The program speaks a lot to posture and correct positioning and how fixing diastasis isn’t all exercise etc. But I’m not seeing any videos or instructions on how to hold myself correctly while I try and heal? Before I bought the program I saw a clip of a video of a woman sitting and standing correctly and I would really like advice on this. How should I sit/stand/pick up my baby that will encourage healing?? will this be discussed in a different unit? I already know I have horrible posture so I’d really appreciate some direction regarding posture.
Hi Brittney, our advice is always that you follow your MUTU program as mindfully and consistently as possible, so that your core strength is developed as much as it can be, which is turn makes lifting and carrying (of your baby or any other weight!) easier. The more you can be aware of your alignment, the easier it will be to correct yourself and to find ways of wearing and carrying your baby that work for you. When out walking take it slowly and build up slowly, taking rests if you need to during your walk and keep listening to your body along the way. Have you had a chance to check out the videos in Connect Chat, where Nicole our Community Manager, dives deeper into this and other issues.
One of our MUTU Pros Beth they gives alignment tips with baby wearing (and strollers) and you can check that out here..
https://mutusystem.com/mutu-system-blog/daily-mutu-mama-walk-mutu-pro-beth-mount
Is there a video
I have 4 children and 4 csections. My diastasis is so severe that I have at least a 6 finger gap. My back hurts most times and I am always being asked if Im pregnant. My youngest is almost a year old. I also have a hernia. Could your program help me?
Hi Jennifer, Yes, MUTU System is entirely suitable and beneficial for post c-section or multiple birth. Our program will help you to re-connect nerve pathways and regain sensitivity and tone around your scar site, by gently increasing circulation and movement to the traumatised area through specific abdominal exercise and massage. They will make your core stronger and more stable (i.e. so that your core supports your back properly and without pain) and restore tone and function to your stomach muscles.
No exercise program can eliminate loose skin, but MUTU System will benefit the looks and function of your stomach significantly – in terms of muscle function, strength, stability and fat loss. Read more on Exercise After C-Section here
Hi wendy im having the same problems as the other moms i would like to know what exercises can i perform while rebuilding my collagen
Hi wendy happy to join your team. Hernia and my tummy is high up top. Like i have a push out of my tummy live a muffin top. i had 2 c-section with 2 kids. I use to exercise alot but my surgeon told excersise won’t help only surgery. Please advise me.
Hi wendy happy to join your team. Hernia and my tummy is high up top. Like i have a push out of my tummy live a muffin top. i had 2 c-section with 2 kids. I use to exercise alot but my surgeon told excersise won’t help only surgery. Please advise me.
Hi wendy, i have a CS with my first child he is 4 1/2 now. my doctor told me i have 2 finger gap and if i want she can consult me to surgeon, first i cannot afford second i have no gut for going under knife again. i can tell my stomach muscle is weak as well as core, i want to loose my midsection, i want to do a exercise but then scare to hurt my diastasis and my back. sometime when i touch under my belly i can feel this dot. i did mention to my doctor and she did not take it seriously, so i guess it ok,,, please i need your advice i really want to get back to fit and healthy,,, any exercise,, can i still run while i have a diastasis, do i need to wrap something,, thanks
Hi wendy, i have a CS with my first child he is 4 1/2 now. my doctor told me i have 2 finger gap and if i want she can consult me to surgeon, first i cannot afford second i have no gut for going under knife again. i can tell my stomach muscle is weak as well as core, i want to loose my midsection, i want to do a exercise but then scare to hurt my diastasis and my back. sometime when i touch under my belly i can feel this dot. i did mention to my doctor and she did not take it seriously, so i guess it ok,,, please i need your advice i really want to get back to fit and healthy,,, any exercise,, can i still run while i have a diastasis, do i need to wrap something,, thanks
Wendy,
I found that shape up walking shoes by accident took away bladder leakage when walking and running. Now I don’t wear pads. I had quit running because of the problem. Now I run with confidence–not long distances. Do I have to give up these shoes for alignment? If so what about my leakage.
Wendy,
I found that shape up walking shoes by accident took away bladder leakage when walking and running. Now I don’t wear pads. I had quit running because of the problem. Now I run with confidence–not long distances. Do I have to give up these shoes for alignment? If so what about my leakage.
Hi there, Just wondering if the bolstered psoas release Katy talks about in here article is safe to do during pregnancy?
Hi there, Just wondering if the bolstered psoas release Katy talks about in here article is safe to do during pregnancy?
I’m pregnant with my 8th child. I found out I had RD after my 5th (2nd c-sec), but was told it was just a part of being a mom. I then had a set of twins (another c-sec) two years later and now 25 weeks preg, two years pp from twins. Before baby number 5 I use to love crunches and had a seemly flat stomach. But after my diagnosis, I stopped doing them, however I tried several times to workout with planks or yoga to get my core stronger…which didn’t
I’m pregnant with my 8th child. I found out I had RD after my 5th (2nd c-sec), but was told it was just a part of being a mom. I then had a set of twins (another c-sec) two years later and now 25 weeks preg, two years pp from twins. Before baby number 5 I use to love crunches and had a seemly flat stomach. But after my diagnosis, I stopped doing them, however I tried several times to workout with planks or yoga to get my core stronger…which didn’t .
My question is, can I start your program now? I have at least a 6-8 finger width gap at my bellybutton and if I try to sit straight up from laying down, I have a huge dome. I don’t have any back problems, yet, nor do I think I have severe pelvic floor issues.
I unfortunately will have another c-sec with this baby and I wonder how long pp do I wait until I continue to use the program. I look forward to hearing your suggestions and working on my alignment. I’m so excited that I found your program and can’t wait to start moving in a positive, mindful manner.
Yes absolutely you can start now – you can begin MuTu right away. Just contact our team on purchase to receive personalised advice on adapting for your stage of pregnancy. But all of Focus, or the Core, Alignment + Nutrition elements of 12 Week are all beneficial + suitable for a healthy pregnancy. You simply need to take it easy on the intensive workouts but there is a ton of support in the customer group for you so just ask as you go!
I’m pregnant with my 8th child. I found out I had RD after my 5th (2nd c-sec), but was told it was just a part of being a mom. I then had a set of twins (another c-sec) two years later and now 25 weeks preg, two years pp from twins. Before baby number 5 I use to love crunches and had a seemly flat stomach. But after my diagnosis, I stopped doing them, however I tried several times to workout with planks or yoga to get my core stronger…which didn’t
Yes absolutely you can start now – you can begin MuTu right away. Just contact our team on purchase to receive personalised advice on adapting for your stage of pregnancy. But all of Focus, or the Core, Alignment + Nutrition elements of 12 Week are all beneficial + suitable for a healthy pregnancy. You simply need to take it easy on the intensive workouts but there is a ton of support in the customer group for you so just ask as you go!
it’s been 12 weeks pp from the birth of my little boy by C-Section, I’m stuck with this pain that i refer to as “bowling ball” feeling when I increase my activity from simple things like house chores, walking for more than 20 min. My OB thinks it might be the rectus abdomins muscle being pulled too far during the surgery therefore causing spasms now. I’m scheduled for an ultrasound followed by a CT Scan to rule out something more serious but the pain is only on one side (Left)
Is there any rehab exercises for this if it is muscular? or am I stuck with this ‘bowling ball’ feeling forever?
Please see you Doctor right away if you are in pain. We are not medically certified + cannot possibly assess or diagnose here. Your doctor will advise following your upcoming assessments.
it’s been 12 weeks pp from the birth of my little boy by C-Section, I’m stuck with this pain that i refer to as “bowling ball” feeling when I increase my activity from simple things like house chores, walking for more than 20 min. My OB thinks it might be the rectus abdomins muscle being pulled too far during the surgery therefore causing spasms now. I’m scheduled for an ultrasound followed by a CT Scan to rule out something more serious but the pain is only on one side (Left)
Is there any rehab exercises for this if it is muscular? or am I stuck with this ‘bowling ball’ feeling forever?
Please see you Doctor right away if you are in pain. We are not medically certified + cannot possibly assess or diagnose here. Your doctor will advise following your upcoming assessments.
Hi Jackie, I’m not sure if you’re still here but I just wanted to ask about your left side pain diagnosis as I have a similar pain on my left side . Thanks
I was wondering on the gap. I have tenderness on the xiphoid process and when I arch backward a mound forms running down the middle of my belly. Some tenderness feels odd and kinda weird under left ribs. Is this what you all are talking about? Never had a child. Is this the diastasis recti?
It may be but you will need to be assessed by a Doctor to diagnose. It may be diastasis or hernia- related but could be something else entirely – please consult with a doctor as soon as you can.
I was wondering on the gap. I have tenderness on the xiphoid process and when I arch backward a mound forms running down the middle of my belly. Some tenderness feels odd and kinda weird under left ribs. Is this what you all are talking about? Never had a child. Is this the diastasis recti?
It may be but you will need to be assessed by a Doctor to diagnose. It may be diastasis or hernia- related but could be something else entirely – please consult with a doctor as soon as you can.
There seem to be only four of the intensive workouts in the program, is that correct?
I have read you say that a splint will not heal a diastasis, without solving the causes, and I can’t disagree. I am in a little different situation, it seems, but I don’t want to waste money on a splint if it won’t help. I developed a diastasis with my fourth pregnancy about halfway through and, though I didn’t realize I had one until a couple months later, I am certain that an overzealous insanity workout with poor core form was the cause. I wasn’t using my transverse adequately, and with 5 months of baby, the pressure was too much… That being said, my diastasis went from 3 or 4 fingers back to less than a finger width after that baby, and I really forgot to check, otherwise I could have done a few things differently and fully believe it would have totally healed. I am now 20 weeks pregnant with baby five, have a better understanding of the function of the abs and transverse abdominus, and am continuing a higher intensity workout program through the pregnancy. I am the fittest I have been through pregnancy as I have finally figured out how to continue my workouts, and was in superior shape when I became pregnant. I do still have a diastasis, rather minor still, but I have considered using a splint to help support the extra pressure from baby so I can continue my workouts. It is impossible to find information for an active pregnant woman regarding dealing with and minimizing a diastasis DURING pregnancy. I need my workouts, so reducing my activity level to walking is not an option, but I don’t want to jeopardize my labor by a diastasis that grows too large… In this instance, would you recommend a splint? If not, what would you recommend? I might add I have no diastasis below my belly button, only at and above, and I don’t expect it to be able to heal until after baby, but please correct me if I am wrong on that.
I have read you say that a splint will not heal a diastasis, without solving the causes, and I can’t disagree. I am in a little different situation, it seems, but I don’t want to waste money on a splint if it won’t help. I developed a diastasis with my fourth pregnancy about halfway through and, though I didn’t realize I had one until a couple months later, I am certain that an overzealous insanity workout with poor core form was the cause. I wasn’t using my transverse adequately, and with 5 months of baby, the pressure was too much… That being said, my diastasis went from 3 or 4 fingers back to less than a finger width after that baby, and I really forgot to check, otherwise I could have done a few things differently and fully believe it would have totally healed. I am now 20 weeks pregnant with baby five, have a better understanding of the function of the abs and transverse abdominus, and am continuing a higher intensity workout program through the pregnancy. I am the fittest I have been through pregnancy as I have finally figured out how to continue my workouts, and was in superior shape when I became pregnant. I do still have a diastasis, rather minor still, but I have considered using a splint to help support the extra pressure from baby so I can continue my workouts. It is impossible to find information for an active pregnant woman regarding dealing with and minimizing a diastasis DURING pregnancy. I need my workouts, so reducing my activity level to walking is not an option (and living in a very cold northern clime, I need to do inside workouts as well so simply running doesn’t work either), but I don’t want to jeopardize my labor by a diastasis that grows too large because of my workouts… In this instance, would you recommend a splint? If not, what would you recommend? I might add I have no diastasis below my belly button, only at and above, and I don’t expect it to be able to heal until after baby, but please correct me if I am wrong on that.
Hi Marie, I would suggest our 12 week program as being perfectly safe for you during your pregnancy – it contains intensive, but low impact workouts which will give you your workout fix, whilst not endangering your core! Doing the program during pregnancy means you will also be in great shape with established core connection for afterwards too.
I have read you say that a splint will not heal a diastasis, without solving the causes, and I can’t disagree. I am in a little different situation, it seems, but I don’t want to waste money on a splint if it won’t help. I developed a diastasis with my fourth pregnancy about halfway through and, though I didn’t realize I had one until a couple months later, I am certain that an overzealous insanity workout with poor core form was the cause. I wasn’t using my transverse adequately, and with 5 months of baby, the pressure was too much… That being said, my diastasis went from 3 or 4 fingers back to less than a finger width after that baby, and I really forgot to check, otherwise I could have done a few things differently and fully believe it would have totally healed. I am now 20 weeks pregnant with baby five, have a better understanding of the function of the abs and transverse abdominus, and am continuing a higher intensity workout program through the pregnancy. I am the fittest I have been through pregnancy as I have finally figured out how to continue my workouts, and was in superior shape when I became pregnant. I do still have a diastasis, rather minor still, but I have considered using a splint to help support the extra pressure from baby so I can continue my workouts. It is impossible to find information for an active pregnant woman regarding dealing with and minimizing a diastasis DURING pregnancy. I need my workouts, so reducing my activity level to walking is not an option, but I don’t want to jeopardize my labor by a diastasis that grows too large… In this instance, would you recommend a splint? If not, what would you recommend? I might add I have no diastasis below my belly button, only at and above, and I don’t expect it to be able to heal until after baby, but please correct me if I am wrong on that.
Hi Marie, I would suggest our 12 week program as being perfectly safe for you during your pregnancy – it contains intensive, but low impact workouts which will give you your workout fix, whilst not endangering your core! Doing the program during pregnancy means you will also be in great shape with established core connection for afterwards too.
There seem to be only four of the intensive workouts in the program, is that correct?
Hi Wendy, I have an inquiry for you about your product that I sent a few days ago through your email. Haven’t heard from you and just wanted to let you know I have an email there for you. Thanks so much, Elizabeth
Hi Wendy, I have an inquiry for you about your product that I sent a few days ago through your email. Haven’t heard from you and just wanted to let you know I have an email there for you. Thanks so much, Elizabeth
A good thing to recognize indeed, and I agree! I may share this with some of my patients in the future, as it can be hard for some to understand without pictures etc. Thumbs up :)
Thank you Doctor Goldman – yes I agree – I will work on that too but just wanted to get it down in words first :-)
A good thing to recognize indeed, and I agree! I may share this with some of my patients in the future, as it can be hard for some to understand without pictures etc. Thumbs up :)
Thank you Doctor Goldman – yes I agree – I will work on that too but just wanted to get it down in words first :-)
Will this help someone with a 6 finger separation? I’ve had a singleton and twins within 3 years.
Working on alignment, reconnection etc will always help improve – there are never any guarantees about final results as this depends on so many factors which I don’t know about you! But yes, you can always make a difference :-)
Will this help someone with a 6 finger separation? I’ve had a singleton and twins within 3 years.
Working on alignment, reconnection etc will always help improve – there are never any guarantees about final results as this depends on so many factors which I don’t know about you! But yes, you can always make a difference :-)
I’m not in any pain. I have 5 kids. I lift heavy. The gap at my belly button is 2- 2 1/2 fingers. no gap below and a gap of 1-2 fingers about 2 inches above my belly button. I am thin and not working to lose weight. I’d like to gain muscle. I am afraid of making the gap larger. If I don’t have any pain or symptoms is it still a problem? How do you know what is considered ok for your body? My pregnancies were pretty close together is that makes a difference. My youngest just turned 2, and my others are 3,4,7 and 9.
Hi there, you will make it worse every time you lift unless you can reverse the intra abdominal pressure. this is a breathing / alignment issue – the stretches, the recommendations + the exercises will seem tame as you are used to working out intensively – but believe me they are what will build your foundations so you CAN lift heavy!
I’m not in any pain. I have 5 kids. I lift heavy. The gap at my belly button is 2- 2 1/2 fingers. no gap below and a gap of 1-2 fingers about 2 inches above my belly button. I am thin and not working to lose weight. I’d like to gain muscle. I am afraid of making the gap larger. If I don’t have any pain or symptoms is it still a problem? How do you know what is considered ok for your body? My pregnancies were pretty close together is that makes a difference. My youngest just turned 2, and my others are 3,4,7 and 9.
Hi there, you will make it worse every time you lift unless you can reverse the intra abdominal pressure. this is a breathing / alignment issue – the stretches, the recommendations + the exercises will seem tame as you are used to working out intensively – but believe me they are what will build your foundations so you CAN lift heavy!
I just had diastasis repair surgery and wanted to know what I can do now. I’m lost….
I would suggest Focus. You need to gently reconnect and restore your muscles and nerve pathways. Focus will guide you though the process. http://mutusystem.com/mutu-…
I just had diastasis repair surgery and wanted to know what I can do now. I’m lost….
I would suggest Focus. You need to gently reconnect and restore your muscles and nerve pathways. Focus will guide you though the process. https://mutusystem.com/mutu-focus-program-online.html
Is it common to get back pain in my upper back? Sorta below my shoulder blades to mid back. I’ve been trying to fix my posture and alignment all day, and now I’m hurting. Worried I’m doing it or standing wrong??
Is it common to get back pain in my upper back? Sorta below my shoulder blades to mid back. I’ve been trying to fix my posture and alignment all day, and now I’m hurting. Worried I’m doing it or standing wrong??
If you’ve been trying to change it all day – your body is going to complain at first! Re aligning your body is a gradual process that requires consistent adjustment as your body adapts – don’t expect it to just fix in one session of exercise. Take changes slowly , gradually + consistently + you’ll put your body where its meant to be :)
I get the same, and it is normal as those muscles are too long and too weak (that’s why we are hunched and then look like having a tummy pooch), when I do the “puppet” – think you have a string on top of your head or put a pile of books on your head…or walking in a bikini in front of guys(ha,ha)…you want to stand up straight and those back muscles have to work. any muscles that works (= gets shorter) will hurt at some point. The other exercise I like is to imagine (or doing it if you are brave) is to go into a cold water pool…you tend to “suck-in” your tummy/core as it is too cold. Put the 2 moves/ together and whoosh …tummy gone. BUT I can’t hold this position for too long. A least I must train every day, longer timing day after day, until it becomes my new posture.
Is it common to get back pain in my upper back? Sorta below my shoulder blades to mid back. I’ve been trying to fix my posture and alignment all day, and now I’m hurting. Worried I’m doing it or standing wrong??
If you’ve been trying to change it all day – your body is going to complain at first! Re aligning your body is a gradual process that requires consistent adjustment as your body adapts – don’t expect it to just fix in one session of exercise. Take changes slowly , gradually + consistently + you’ll put your body where its meant to be :)
I get the same, and it is normal as those muscles are too long and too weak (that’s why we are hunched and then look like having a tummy pooch), when I do the “puppet” – think you have a string on top of your head or put a pile of books on your head…or walking in a bikini in front of guys(ha,ha)…you want to stand up straight and those back muscles have to work. any muscles that works (= gets shorter) will hurt at some point. The other exercise I like is to imagine (or doing it if you are brave) is to go into a cold water pool…you tend to “suck-in” your tummy/core as it is too cold. Put the 2 moves/ together and whoosh …tummy gone. BUT I can’t hold this position for too long. A least I must train every day, longer timing day after day, until it becomes my new posture.
I’m not any kind of expert, but for me there was definitely such a thing. For the first 22 months postpartum, if I did anything more than lift my baby, I got mastitis. Only once my cycles returned then could I safely exercise. It took 6 months postpartum for me to be able to sit without tailbone pain and a full year before my hips stopped aching. Some of us take longer to heal from pregnancy & childbirth than others, & a c-section is a major surgery. Be gentle and patient with yourself, and if you’re concerned something’s not healing correctly, check with your doctor, who probably knows the full range of normal recovery times.
Is it such a thing that I am not ready or not healed enough to start these exercises ? I am 7 months post c sec and unblicil hernia repair. I went running a few months ago and even that hurt! I’m concerned of it being a good hurt or a hurt like I shouldn’t be doing it! Or a worry i may cause my hernia to come back!
I’m not any kind of expert, but for me there was definitely such a thing. For the first 22 months postpartum, if I did anything more than lift my baby, I got mastitis. Only once my cycles returned then could I safely exercise. It took 6 months postpartum for me to be able to sit without tailbone pain and a full year before my hips stopped aching. Some of us take longer to heal from pregnancy & childbirth than others, & a c-section is a major surgery. Be gentle and patient with yourself, and if you’re concerned something’s not healing correctly, check with your doctor, who probably knows the full range of normal recovery times.
Hi there, There is no ‘good hurt’! MuTu Focus is precisely what you need my Lovely – because the alignment adjustments + gentle core reconnection restoration exercises in Focus are what will start to rebuild your body – running comes way after these! The exercises in Focus are Physiotherapist approved + endorsed as the foundations to get you back to full function. Running + any intensive or high impact exercise is not suitable until you are healed.
Is it such a thing that I am not ready or not healed enough to start these exercises ? I am 7 months post c sec and unblicil hernia repair. I went running a few months ago and even that hurt! I’m concerned of it being a good hurt or a hurt like I shouldn’t be doing it! Or a worry i may cause my hernia to come back!
I’m not any kind of expert, but for me there was definitely such a thing. For the first 22 months postpartum, if I did anything more than lift my baby, I got mastitis. Only once my cycles returned then could I safely exercise. It took 6 months postpartum for me to be able to sit without tailbone pain and a full year before my hips stopped aching. Some of us take longer to heal from pregnancy & childbirth than others, & a c-section is a major surgery. Be gentle and patient with yourself, and if you’re concerned something’s not healing correctly, check with your doctor, who probably knows the full range of normal recovery times.
Hi there, There is no ‘good hurt’! MuTu Focus is precisely what you need my Lovely – because the alignment adjustments + gentle core reconnection restoration exercises in Focus are what will start to rebuild your body – running comes way after these! The exercises in Focus are Physiotherapist approved + endorsed as the foundations to get you back to full function. Running + any intensive or high impact exercise is not suitable until you are healed.