What can cause a diastisis and an intro on fascia.

(Blogging helps me reinforce the concepts I have learned. As a Women's Fitness Specialist, I revisit my study guide often.) 

Diastasis Recti (DR for short)

DR is known as a seperation of the rectus abdominus muscle. The separation is actually caused by stretching of the fascial attachments surrounding the rectus sheath. Although DR is prevalent among post-natal women, it can happen to in any stage and can happen to men as well. Below is a Youtube video which I find useful.

What can cause DR?

• Incorrect body mechanics while exercising
• Genetics
• Weight gain
• Imbalance of abdominal muscles. Over exercising rectus abdominus  and/or the transverse abdominus.
• May occur during pregnancy an/or child birth itself.
• During the course of c-section

It is often thought or being said especially in the fitness industry that pregnant women need strong abdominal muscles to "brace" the growing uterus as well as to aid in "pushing" the baby out. The truth is, the stronger and tighter the abdominal muscles are during pregnancy, the more likely of DR.
While we do need strength to support the growing baby, there are ways to keep the integrity of the abdominal area.
(For my own pre and post natal clients, I usually prefer to work closely with my client's physio. I incorporate Pilates, Yoga, Strength Training, Visualisation and Mindful breathing. I recently have discovered using singing bowl and coloured flags as well)

Coming back to DR, I attended a course on pre and post natal pilates. The formula (RRS) prescribed for DR condition by The Center For Women's Fitness (TCFWF) is as follows:

• First release
• Then realign
• Then strengthen

During pregnancy the pelvic floor fascial attachments to the abdominals may become overstrectched due to both hormone relaxin and the pressure of the growing uterus behind it. So this fascia may become damaged during the birthing process.

Using a myofascial release ball, the fascia through the pelvic floor can be released. Here is a short video link by Ms Carolyne Anthony showing how the ball is being used:
https://vimeo.com/197834151

Usually 6 weeks post partum, most women can resume exercising. For women who have diastasis, the sequence that TCFWF recommends is through breathing sequences and pilates based exercises.  

Here is a podcast (my first!!!) on breathing sequence. My home is not sound proof so you might here the sound of my husband clearing his throat and the sound of the train.
supine breathing exercise sequence 

For C-sections, we usually begin the breath in the ribcage and work towards the site of the incision.

Moving on...

Women's bodies are amazing! I am both fascinated as well motivated to study more. I will be taking up Pre and post natal courses through Burrell Education. I will definitely blog more on this subject matter. Hope you find them useful. 

Before I end this blog, I have also added info on Fascia (and two exercises I do with my post partum clients). I think it is an integral part of studying human movement.

The Fascial Connection

Fascia! It is such a hot topic among movement professionals. Here is a link expalining what fascia is (I couldn't have explained it better): The Top 5 Ways Fascia Matters to Athletes
And a video for those visual learners:

 

Fascia is the body’s connective tissue. It is a head to toe, inside to out, all-encompassing and interwoven system of fibrous connective tissue found throughout the body. Your fascia provides a framework that helps support and protect individual muscle groups, organs, and the entire body as a unit. 

For my postpartum clients who have been cleared by their doctors, I add integrated fascial line exercises,  unloaded and loaded. Here I am using the Bosu ball for added stability and Vipr for loaded movement.

Reference:
Healing Exercises for Diastasis Recti (TCFWF)