Hello Pilates Lovers! As requested by one of my viewers to perform a follow along Diastasis Recti 5 exercises to close the gap for postpartum progression with elastic band pilates based treatment to help recover after giving birth, c-section or even for men who accidentally strained their rectus abdominis (6 packs muscles) that separated in the middle after lifting something too heavy with weak core muscles. I also demostrated on how to test if you are positive for this condition. Please check out the beginner’s part first for a week before embarking to this gentle progression. So What is Diastasis recti? I made a PIlates for Diastasis Recti to help anyone with abdominal weakness and resulted to apartial or complete separation of the rectus abdominis, or “six-pack” muscles, which meet at the midline of your stomach. Diastasis recti is very common during and following pregnancy, This is because the uterus stretches the muscles in the abdomen to accommodate your growing baby.
The condition isn’t limited to pregnancy, though. It can affect anyone, including newborn babies and men. In Annie uses her experience as a physical therapist and Pilates instructor to guide a Pilates specific routine with a program to target difficult to treat diagnosis such as low back pain with nerve involvement, neck pain, posture series, abdominal hernia, pelvic floor pain and weakness, upper and lower extremities weakness and pain and overall health and wellness to be strong, fit and quality of life.
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How do you engage your core? Through proper deep breathing, when you inhale through your nose, you pull your navel in, then slowly exhale through your mouth, keeping you spine in neutral by checking it with your hand at the small of your back without pressing on your hand. While slowly exhaling through the mouth , you squeeze your buttocks and then lastly you imagine not to pee in order to engage your bladder and pelvic floor muscles (kegel’s exercise). Perform at least 10 breaths with engagement of core muscles in order to prevent back injuries and in order to strengthen your deep spinal muscles while keeping your back in neutral position. if you the breaths slowly and move your legs slowly , it is safe for seniors, elderly and anyone with injury , joint pain, back pains and eventually Will Help strengthen your spinal muscles. Engaging the core by performing deep breathing is crucial on each motion of your leg, strengthen your pelvic floor muscles, bladder, diaphragm and the transverse abdominis (a circular muscle that wraps around from the abdomen all the way around your back).
Here are the gentle exercises to start that will not hurt your back.
. Vacuuming,, abdominal bracing with proper deep breathing and core engagement: before starting the exercise program in order to activate the diaphragm and strengthen deep core muscles .
1. Table TOp-slowly bend one knee at a time with your breaths
2.Table Top with hip abduction, after bending knee, slowly lower knee to the side
3. Butterfly – with knees bent gently separate knees apart
4. bridging- lifting your buttocks of your mat, squeeze together, pull belly button in then slowly lower your buttocks down touching the mat one vertebrae at a time. A progression with bridging with arms reach then the 3rd progression with single leg kick
5 . Double leg circles , with knees slightly bent for beginners , slowly progress with knees straight , place your hands behind thighs for support then slowly let go of the hands to progress whenever performance gets easier with the support .
Thank you again my friends for joining me for Pilates for Diastasis Recti
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Annie Pilates Physical therapist , recommend you consult with a physician before starting any exercise program. The exercises give here are not meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.