Hoboken Chiropractic and Wellness, Inc., 50 Harrison St. Suite 316, Hoboken, NJ 07030, (201) 792-3544, www.hobokenchiro.com
Dr. Laura Brayton is the owner of Hoboken Chiropractic and Wellness; www.hobokenchiro.com. When referring individuals to the appropriate care providers, I am extremely careful. I am confident in Dr. Brayton's ability to provide the appropriate care to our growing community. Her specialty in maternal care has provided many women with relief from painful conditions, and given them a new confidence with their body.
I am proud to write Dr. Laura Brayton, is one of the health care providers presenting at Bella Bellies Prenatal and Postnatal Teacher Training. To sign-up go to: http://www.bellabellies.com/schedule
What are the spinal shifts during pregnancy?
During pregnancy, the body secretes hormones which allow the pelvic basin to widen and open to facilitate the birth of baby. This shift in hormones increases hypermobility in the joints giving the vertebrae more opportunity to shift out of alignment. A majority of prenatal patients have a misalignment of the spinal joints, which is called subluxation, in the lower back and pelvis, however all joints in the body are susceptible. This misalignment in the joint can create "nerve interference" which will lead to muscular and neural pain (for example, sciatica). In addition, nerve interference will impact the function of the nervous system, like the communication of the brain with the rest of the body through the spinal cord and nerve roots.
How do we prevent a subluxation (refer to definition above)?
Core Strengthening- The more toned your abdominal muscles are, particularly your transverse abdominus, the more support your spine has. A strong core will contribute to overall better posture.
A healthy diet- Nutrient depletion at any stage in life makes a person more vulnerable to ailments. Try to choose a non-synthetic vitamin, meaning a vitamin from a whole food source, which will be better absorbed by the body. When the body is deprived of minerals and vitamins in diet than it will pull from ligaments, bones and muscle. For instance, there is a correlation (or relationship) between calcium deficiency and ligament laxity. Avoid processed foods as they tend to cause inflammation in the body.
Maintain appropriate water intake; a well hydrated body is key. Dr. Brayton recommends her patients take their body weight and divide by half. The result in pounds is the amount of ounces they should be drinking daily. So say Suzy weights 140 pounds. 140 divided by 2 equals 70, Suzy should be drinking 70 ounces of water a day for a healthy spine and joints. Displaced vertebrae (subluxation) can have a profound effect on organ function, joint stability and posture resulting in pain and discomfort. By working with a chiropractor whose is trained in prenatal and postnatal care, it allows a woman the opportunity to identify and to correct subluxations, thereby, reestablishing proper alignment. Gentle and proper restoration of spinal alignment will help to keep mom at her optimal level of performance.
How can Chiropractic care help with a delivery?
Chiropractic care has contributed to a shorter and less painful vaginal delivery. With chiropractic care, a woman's pelvis is adjusted so that the pelvic basin is at its widest point, making for a more open passage for baby. Also, proper spinal and pelvic alignment will allow for pelvic floor muscles to work at their optimal level to effectively push out the baby. Nerve interference will also result in gastrointestinal distress, overactive bladder and headaches among other disorders.
What postnatal concerns do you see with your patients?
After birth, the cervicothoracic junction (the area between your neck and upper back) tends to be stressed from breast-feeding, holding baby, and hauling baby gear. These activities (and lack of sleep) may tighten the neck muscles and pull spinal joints out of alignment which results in neck/shoulder discomfort and headaches. The wrists also get quite a work-out with a new baby and may start to develop carpal tunnel syndrome or tingling in the hands. The subluxations in the neck will make mom more prone to infection because the immune system is lowered when there is nerve interference and may also impact the lymphatic flow around the head and neck. Lastly, it is very important to have the newborn checked for spinal misalignments, also called subluxations, soon after birth due to improper in utero position as well as birth trauma (too much force used to pull baby out both through vaginal delivery and C-sections). This will strengthen the infant’s immune system, help with breast-feeding, improve digestion and sleep as well as help to prevent ear infection, colic, and reflux.
Laura T Brayton, DC
Hoboken Chiropractic + Wellness, Inc.
50 Harrison Street, Suite 316
Hoboken, NJ 07030
201-792-3544
HobokenChiro.com
Sunday, March 18, 2012
Saturday, March 17, 2012
Are you checking for a Diastasis Recti incorrectly?
I will be in Cleveland Ohio at the Cleveland Clinic Hill Crest Hospital, instructing Stroller Moves Classes Thursdays during the summer. Also, I will be in Hoboken, NJ July 31-August 2nd. If you would like to meet with me personally to discuss fitness options or for me to check for a diastasis rectus, please contact info@bellabellies.com to make an appointment.
There is one common mistake women (and men) incur when checking for diastasis recti, read more below to find out what.
Why:
Prenatal and postnatal, checking a diastasis recti is necessary prior to structuring a core conditioning routine. Because it is associated with exercise, most health care providers do not check for a diastasis recti. Also, as indicated during our teacher training by our visiting Ob-Gyn, sometimes Health Care Providers are not properly checking for a diastasis recti or do not consider it part of the postpartum follow-up protocol. If you have a diastasis recti it is absolutely necessary to modify your pilates/core routine to avoid un-supported forward flexion (crunch-like movement), jack-knifing of the legs, particular twisting motions and traditional plank. Modifying exercise for a diastasis recti will prevent further stretching (or even separation) of the musculature; stretching of the rectus abdominus will directly contribute to your belly bulge. If one is mis-reading a diastasis recti check, he/she may return to an exercise program that is inappropriate, one which may create a serious medical condition called a hernia.
My personal experience:
Prenatal, I was incorrectly checked for a diastasis recti and, as a consequence, continued with various, traditional pilates exercises. Later, I was sadly informed (by my health care provider) that I did have a diastasis recti. Improper exercises had caused my diastasis recti to separate the tissue that connected my abdominal wall together. In addition, I gave birth to a 10 pound 4 ounce baby, which heavily strained my abdominals. This separation "stretched down" to my internal viscera (organs) and, consequently, I was at great risk for a hernia. I was informed I needed surgery, postpartum, to heal my diastasis recti (which had stretched beyond 6 inches) and this surgery (similar to a tummy tuck) would need to wait until I had finished having my children. I was absolutely devastated; in no way were my husband and I ready to complete our family. I turned to Julie Tupler of Diastasis Rehab/Maternal Fitness. She informed me this could have been prevented, if my diastasis recti was checked correctly, and if I modified my prenatal fitness routine. I diligently studied with Julie and, under her guidance, taught prenatal pilates and postpartum pilates. Now, my diastasis recti has healed so that I do not need surgery, and I am happy to write, I was strong enough to have a second baby! Believe me, the medical odds were completely against me. But, if I can do it, you can do it! This is why I am so passionate about "Bella Bellies" and why I stress the importance of checking a diastasis recti correctly. There is no need for a woman to suffer with the pain and embarrassment of a diastasis recti, addressing it properly is key to prevention and treatment.
What:
I have read countless articles advising women to check for their diastasis in a "crunch-like" position, where the shoulder blades are entirely lifted off the floor and rounded forward. Unfortunately this is an inaccurate position to measure a diastasis rectus.
Who:
The authors of these articles are sharing valuable information by educating their audience on "Diastasis Recti", but are misunderstanding the basic function of the rectus abdominus muscle.
What is the rectus abdominus?
The rectus abdominus is a superficial muscle, comprised of two bands of fibers that run parallel to each other. The muscles halves are connected by an elastic tissue called the linea alba. The muscle fibers origin (beginning) is at the pubic bone and hip bones. The muscles fibers insertion is at the ribcage, below the sternum.
What happens to woman when she folds too far forward into a crunch-like position?
If a women folds forward into a crunch-like position, the basic physics/bio mechanics of the body allow the two-halves of the ribcage to draw/move together. Therefore the two opposite halves of the rectus abdominus move together (around the ribcage) allowing for a smaller reading. Furthermore, the checking of a diastasis recti should be a "passive movement," meaning the action does not require the participant to tighten his/her abdomen. If you lift the head and shoulders too far off the mat, the contents of your abdomen (stomach, small intestines, etc.) begin to push-out(further widening your diastasis recti) and the rectus abdominus both stretches and collapses-in. The rectus abdominus narrows as it stretches because the rib cage is moving forward toward toward the hip bones. All of this changes the reading and could mean the difference between a 3 cm diastasis recti and a 5 cm diastasis recti. I understand this may be difficult to visualize. If you would like a reference to a certified Pre & Postnatal Bella Bellies instructor for further instruction, please email me at info@bellabellies.com.
So how do I check for a diastasis recti?
The rectus abdominus will "contract" by simply lifting the head and shoulders off the mat (or surface underneath you), and directly up to the ceiling. In doing so the shoulders will remain open and not rolled forward, also the ribcage will not narrow. The natural curve in the cervical spine/neck should remain when checking. This form will allow for an accurate reading and proper results.
Most importantly!
Also, it is important when checking for Diastasis Recti (especially for a fitness instructor) to note how deep the separation is. When checking the depth of separation one must press over the naval and note if there is any muscular resistance to the individual pressing down. If there is little-to-no resistance, the next line of questioning is to note if there is any distinct distension similar to a hernia? This distension may have the appearance of a golf ball or pregnant-like belly distension.
Step-by-step instruction for checking a diastasis recti:
1) Lie on your back with knees bent, feet flat on the floor and legs touching.
2) Place all four of your fingers over your navel/belly button, with the palm of the hand facing your head and the finger tips touching.
3) Lift the head and tips of the shoulders (not the entire shoulder blade) directly up toward the ceiling and slightly off the floor. You should be looking directly up toward the ceiling and NOT at your breasts. The shoulders should not round-forward and collapse in-toward the mid-line of your body, but rather press back.
4) Touch the fingers against the navel, apply firm pressure down toward the spine. Gently glide your fingers from side-to-side (laterally). If you notice ridges on opposite sides of each other (with a gap in-between) than this is a diastasis recti. Note how far apart the diastase's recti is in finger length, for instance 2 fingers apart, 3 fingers apart, 4...
5) With your fingers, continue pressing directly down toward the spine. Note how far you can press without feeling some resistance from the underlying musculature. Eventually you should feel the musculature underneath the recti, tightening and preventing you from further pressing down.
6) Only check your diastasis recti every 2 weeks, especially if you have a separation greater than 2/3 fingers. Checking the diastasis recti weekly or more places too much pressure on the soft/weak connective tissue that lies in between the rectus abdominus, making the healing process more challenging.
7)While pressing down, if you notice any lumps which protrude forward, consult your Health Care Provider immediately.
There is one common mistake women (and men) incur when checking for diastasis recti, read more below to find out what.
Why:
Prenatal and postnatal, checking a diastasis recti is necessary prior to structuring a core conditioning routine. Because it is associated with exercise, most health care providers do not check for a diastasis recti. Also, as indicated during our teacher training by our visiting Ob-Gyn, sometimes Health Care Providers are not properly checking for a diastasis recti or do not consider it part of the postpartum follow-up protocol. If you have a diastasis recti it is absolutely necessary to modify your pilates/core routine to avoid un-supported forward flexion (crunch-like movement), jack-knifing of the legs, particular twisting motions and traditional plank. Modifying exercise for a diastasis recti will prevent further stretching (or even separation) of the musculature; stretching of the rectus abdominus will directly contribute to your belly bulge. If one is mis-reading a diastasis recti check, he/she may return to an exercise program that is inappropriate, one which may create a serious medical condition called a hernia.
My personal experience:
Prenatal, I was incorrectly checked for a diastasis recti and, as a consequence, continued with various, traditional pilates exercises. Later, I was sadly informed (by my health care provider) that I did have a diastasis recti. Improper exercises had caused my diastasis recti to separate the tissue that connected my abdominal wall together. In addition, I gave birth to a 10 pound 4 ounce baby, which heavily strained my abdominals. This separation "stretched down" to my internal viscera (organs) and, consequently, I was at great risk for a hernia. I was informed I needed surgery, postpartum, to heal my diastasis recti (which had stretched beyond 6 inches) and this surgery (similar to a tummy tuck) would need to wait until I had finished having my children. I was absolutely devastated; in no way were my husband and I ready to complete our family. I turned to Julie Tupler of Diastasis Rehab/Maternal Fitness. She informed me this could have been prevented, if my diastasis recti was checked correctly, and if I modified my prenatal fitness routine. I diligently studied with Julie and, under her guidance, taught prenatal pilates and postpartum pilates. Now, my diastasis recti has healed so that I do not need surgery, and I am happy to write, I was strong enough to have a second baby! Believe me, the medical odds were completely against me. But, if I can do it, you can do it! This is why I am so passionate about "Bella Bellies" and why I stress the importance of checking a diastasis recti correctly. There is no need for a woman to suffer with the pain and embarrassment of a diastasis recti, addressing it properly is key to prevention and treatment.
What:
I have read countless articles advising women to check for their diastasis in a "crunch-like" position, where the shoulder blades are entirely lifted off the floor and rounded forward. Unfortunately this is an inaccurate position to measure a diastasis rectus.
Who:
The authors of these articles are sharing valuable information by educating their audience on "Diastasis Recti", but are misunderstanding the basic function of the rectus abdominus muscle.
What is the rectus abdominus?
The rectus abdominus is a superficial muscle, comprised of two bands of fibers that run parallel to each other. The muscles halves are connected by an elastic tissue called the linea alba. The muscle fibers origin (beginning) is at the pubic bone and hip bones. The muscles fibers insertion is at the ribcage, below the sternum.
What happens to woman when she folds too far forward into a crunch-like position?
If a women folds forward into a crunch-like position, the basic physics/bio mechanics of the body allow the two-halves of the ribcage to draw/move together. Therefore the two opposite halves of the rectus abdominus move together (around the ribcage) allowing for a smaller reading. Furthermore, the checking of a diastasis recti should be a "passive movement," meaning the action does not require the participant to tighten his/her abdomen. If you lift the head and shoulders too far off the mat, the contents of your abdomen (stomach, small intestines, etc.) begin to push-out(further widening your diastasis recti) and the rectus abdominus both stretches and collapses-in. The rectus abdominus narrows as it stretches because the rib cage is moving forward toward toward the hip bones. All of this changes the reading and could mean the difference between a 3 cm diastasis recti and a 5 cm diastasis recti. I understand this may be difficult to visualize. If you would like a reference to a certified Pre & Postnatal Bella Bellies instructor for further instruction, please email me at info@bellabellies.com.
So how do I check for a diastasis recti?
The rectus abdominus will "contract" by simply lifting the head and shoulders off the mat (or surface underneath you), and directly up to the ceiling. In doing so the shoulders will remain open and not rolled forward, also the ribcage will not narrow. The natural curve in the cervical spine/neck should remain when checking. This form will allow for an accurate reading and proper results.
Most importantly!
Also, it is important when checking for Diastasis Recti (especially for a fitness instructor) to note how deep the separation is. When checking the depth of separation one must press over the naval and note if there is any muscular resistance to the individual pressing down. If there is little-to-no resistance, the next line of questioning is to note if there is any distinct distension similar to a hernia? This distension may have the appearance of a golf ball or pregnant-like belly distension.
Step-by-step instruction for checking a diastasis recti:
1) Lie on your back with knees bent, feet flat on the floor and legs touching.
2) Place all four of your fingers over your navel/belly button, with the palm of the hand facing your head and the finger tips touching.
3) Lift the head and tips of the shoulders (not the entire shoulder blade) directly up toward the ceiling and slightly off the floor. You should be looking directly up toward the ceiling and NOT at your breasts. The shoulders should not round-forward and collapse in-toward the mid-line of your body, but rather press back.
4) Touch the fingers against the navel, apply firm pressure down toward the spine. Gently glide your fingers from side-to-side (laterally). If you notice ridges on opposite sides of each other (with a gap in-between) than this is a diastasis recti. Note how far apart the diastase's recti is in finger length, for instance 2 fingers apart, 3 fingers apart, 4...
5) With your fingers, continue pressing directly down toward the spine. Note how far you can press without feeling some resistance from the underlying musculature. Eventually you should feel the musculature underneath the recti, tightening and preventing you from further pressing down.
6) Only check your diastasis recti every 2 weeks, especially if you have a separation greater than 2/3 fingers. Checking the diastasis recti weekly or more places too much pressure on the soft/weak connective tissue that lies in between the rectus abdominus, making the healing process more challenging.
7)While pressing down, if you notice any lumps which protrude forward, consult your Health Care Provider immediately.
Sunday, March 11, 2012
Interview with Midwife Vicki Hedley
Vicki Hedley is truly committed to the well-being of women and their babies. Her background in child birth and support service is extensive: Certified Professional Midwife, Co-director and Co-founder of Seventh Moon ~ Homebirth Midwifery Services, Certified Child Birth Educator, Certified Birth and Post partum Doula and Educator, And the Mother to five children! Vicki Hedley currently works as a professional Home Birth Midwife, serving Northern NJ & Rockland, as well as Westchester Counties of NY. Visit her website at: (http://www.seventhmoonhomebirth.com/).
Vicki Hedley is beloved by her clients and I am honored to have her speak at the Bella Bellies Prenatal Teacher Training. Below is a summary of our interview!
What is a Midwife?
A Midwife is a skilled Health Care Practitioner providing expert care to women during pregnancy, delivery and postpartum. Many Midwives also provide well-woman gynecological care throughout the entire life cycle. Midwives have a unique philosophy of practice relating to their model of care. Midwives embrace the idea that pregnancy and birth are a healthy, normal process in a woman's life cycle. We support the relationship of mother and baby emotionally and physically. As a Midwife we try to make a decision based on the well-being of this relationship rather than legal or financial concerns. Midwives are trained to assess the need for treatment based on the unique, individual needs of the woman and baby in front of us. And thereby, minimize medical intervention while providing hands on care during labor and delivery. We educate and counsel our clients on the changes her body will undergo as a woman, during pregnancy, during labor, during delivery, postpartum and further into motherhood. For more information visit: http://cfmidwifery.org/
What questions should I ask when choosing a Midwife?
Ask questions which relate to their experience, philosophy, prenatal care practices, birth practices and postnatal care practices. Before your interview write down a general idea about your birth preferences including an idea of what role you would like your Midwife to have in the birth and after care. Ask the Midwife what she would do in an emergency situation and what she considers an emergency situation. Ask who her other practicing partners are and who her back up obstetrician/gynecologist is in the case of an emergency. If not covered by insurance, ask how she handles finances. The bottom line is: can you trust the Midwife in front of you, meaning do you have a good feeling about the woman in front of you?
What is a Birth Doula?
A Birth Doula is a skilled and trained woman who provides emotional, physical, informational and sometimes spiritual support to a woman and her partner during her birth, delivery and immediate postpartum period.
What is a Postpartum Doula?
The role of a Postpartum Doula is to help provide support to family after baby is born. Her knowledge about the changes that come with a baby should be able to help the family emotionally adjust to their baby/babies. A Doula will help integrate baby into the family by offering a variety of assistance depending on what the family needs (such as help with baby, cooking, light house work and advice on providing for baby). Ultimately, a Doula will help support mom and help her bond with her baby.
What questions should you ask when interviewing a Doula?
Depends on the needs of the family. Ask the Doula about her experience(s), philosophy, back up , how comfortable they are in the setting you will be giving birth in or providing care for baby in, what her philosophy is, what her experience with breast feeding is, what her fees are (average Doula will cost any where from $800-1300 for birth and, post partum $25-35.00 per hour). Ideally you want a Doula who is non-judgmental of your unique situation and someone who you feel comfortable providing for your family.
Midwife Vicki Hedley, is one of the health care providers joining the Bella Bellies Prenatal Teacher Training for a Q & A Session. To sign-up for the Prenatal and/or Postnatal Teacher Training, please go to: http://www.bellabellies.com/schedule or read more at: http://www.bellabellies.com/teacher-training
Vicki Hedley is beloved by her clients and I am honored to have her speak at the Bella Bellies Prenatal Teacher Training. Below is a summary of our interview!
What is a Midwife?
A Midwife is a skilled Health Care Practitioner providing expert care to women during pregnancy, delivery and postpartum. Many Midwives also provide well-woman gynecological care throughout the entire life cycle. Midwives have a unique philosophy of practice relating to their model of care. Midwives embrace the idea that pregnancy and birth are a healthy, normal process in a woman's life cycle. We support the relationship of mother and baby emotionally and physically. As a Midwife we try to make a decision based on the well-being of this relationship rather than legal or financial concerns. Midwives are trained to assess the need for treatment based on the unique, individual needs of the woman and baby in front of us. And thereby, minimize medical intervention while providing hands on care during labor and delivery. We educate and counsel our clients on the changes her body will undergo as a woman, during pregnancy, during labor, during delivery, postpartum and further into motherhood. For more information visit: http://cfmidwifery.org/
What questions should I ask when choosing a Midwife?
Ask questions which relate to their experience, philosophy, prenatal care practices, birth practices and postnatal care practices. Before your interview write down a general idea about your birth preferences including an idea of what role you would like your Midwife to have in the birth and after care. Ask the Midwife what she would do in an emergency situation and what she considers an emergency situation. Ask who her other practicing partners are and who her back up obstetrician/gynecologist is in the case of an emergency. If not covered by insurance, ask how she handles finances. The bottom line is: can you trust the Midwife in front of you, meaning do you have a good feeling about the woman in front of you?
What is a Birth Doula?
A Birth Doula is a skilled and trained woman who provides emotional, physical, informational and sometimes spiritual support to a woman and her partner during her birth, delivery and immediate postpartum period.
What is a Postpartum Doula?
The role of a Postpartum Doula is to help provide support to family after baby is born. Her knowledge about the changes that come with a baby should be able to help the family emotionally adjust to their baby/babies. A Doula will help integrate baby into the family by offering a variety of assistance depending on what the family needs (such as help with baby, cooking, light house work and advice on providing for baby). Ultimately, a Doula will help support mom and help her bond with her baby.
What questions should you ask when interviewing a Doula?
Depends on the needs of the family. Ask the Doula about her experience(s), philosophy, back up , how comfortable they are in the setting you will be giving birth in or providing care for baby in, what her philosophy is, what her experience with breast feeding is, what her fees are (average Doula will cost any where from $800-1300 for birth and, post partum $25-35.00 per hour). Ideally you want a Doula who is non-judgmental of your unique situation and someone who you feel comfortable providing for your family.
Midwife Vicki Hedley, is one of the health care providers joining the Bella Bellies Prenatal Teacher Training for a Q & A Session. To sign-up for the Prenatal and/or Postnatal Teacher Training, please go to: http://www.bellabellies.com/schedule or read more at: http://www.bellabellies.com/teacher-training
Thursday, March 1, 2012
Postpartum; Get Your Belly Back!
Introduction:
At 4 months postpartum, I celebrated fitting into my size two jeans by throwing out my "belly belt" and donating my size fours. For years I have been exclusively personal-training pre/postnatal women, and doing so, I have witnessed women attain their goal of fitness. But personally experiencing (for the second time) the results from proper, postnatal core-conditioning, re-confirmed the fact that postnatal women are able to say "good-bye" to the "jelly belly" (and all the back pain associated with it), and "hello" to a "bella belly." Believe me if I can do it, you can too. At birth, my first baby weighed an amazing, 10+ pounds. You can imagine how, after delivering my second-equally-large baby, my belly looked 3/4 months pregnant. However, by balancing free weight exercise, cardiovascular exercise and (most importantly) PROPER core conditioning, I was spared cosmetic surgery and confidentially wear a bathing suit.
It may feel overwhelming at first. But you have to begin somewhere, and the first step, is to check for a diastasis recti...
Why the belly bulge?
As it turn out, there is a physiologic basis for this bulge. One reason why you may have a pooch after delivery could be related to diastasis recti.
What is diastasis recti?
The rectus abdominus muscle is two "bands" of muscle fibers. Both halves of the rectus abdomnus insert into the ribcage and stretch vertically down to the hip bones and pubic bones. In between these halves is a connective tissue referred to as the linea alba. During pregnancy the growing uterus and shift in hormones softens and stretches the rectus abdominus. This causes the rectus abdominus to "unzip" or pull apart. This stretching of the abdominus allows your growing uterus to move forward, thereby relieving pressure off the spine and lower back. The problem is overstretching and separation of the rectus abdominus, termed diastasis recti. Prenatal, diastasis recti may be prevented by proper core conditioning, and postpartum may be healed with proper core conditioning.
How does a diastasis rectus effect my abdominal strength and tone? A diastasis recti will create a distension of the abdominal wall, and if not addressed properly, a potential hernia. Healing a diastasis will improve the appearance of your abdominal wall, as well as improve posture.
How do I heal a diastasis recti?
A healthy lifestyle is key. -Meaning a lifestyle which includes a healthy diet, cardiovascular activity, resistance training and proper core conditioning exercises.
Will crunches resolve my belly bulge?
No, resolving your postpartum belly bulge has nothing to do with crunches. In fact crunches, or any exercise with unsupported forward-flexion, may make your abdominal muscles even more saggy.
How do I check for a diastasis recti?
-Lie on your back with knees bent, feet flat on the floor and legs touching.
-Place all four of your fingers over your navel/belly button, with the palm of the hand facing your head and the finger tips touching.
-Lift the head and tips of the shoulders directly up toward the ceiling and slightly off the floor. You should be looking directly up toward the ceiling and NOT at your breasts.
-Touch the fingers against the navel, apply firm pressure down toward the spine. Gently glide your fingers from side-to-side (laterally). If you notice ridges on opposite sides of each other (with a gap in-between) than this is a diastasis. Note how far apart the diastasis is in finger length, for instance 2 fingers apart, 3 fingers apart, 4...
- With your fingers, continue pressing directly down toward the spine. Note how far you can press without feeling some resistance from the underlying musculature. Eventually you should feel the musculature underneath the recti, tightening and preventing you from further pressing down.
-While pressing down, if you notice any lumps which protrude forward, consult your Health Care Provider immediately.
-Repeat this exercise by bringing your chin to your chest and shifting your gaze to your abdomen.
As you practice your modified, postnatal core-routine, continue to check your diastasis recti separation over your navel. As your core strength improves, your diastasis recti should reduce itself in finger-tip-length (for example: reducing itself from a measured 4 finger separation to a measured 1 finger separation). Also as your core strength improves, your toned abdominal muscles should become more able to resist pressure from your finger tips when pressing directly down toward the spine.
What do I do if I have a diastasis recti larger than 2 fingers and/or I feel no musculature resistance when pressing down to the spine?
It is not so much what you do, but what you do-not-do that is important. The muscle has stretched to a different position and therefore functions/works differently. When lifting the shoulder blades off the floor and coming into forward flexion (like a crunch), the muscles will pull away from the mid-line of the body and further separate. This crunch-like action will widen your diastasis recti, thereby creating a wider belly bulge and make you more vulnerable to a hernia. With this in mind, avoid crunches and any forward flexion movement that lifts the shoulders off the floor, without proper support such as: manual traction of the hands, splinting and other important methods reviewed in Bella Bellies Classes. Also, avoid "jack-knifing" of the legs and forward flexion with "criss-cross" action, this too will further widen your diastasis and make for a larger belly bulge.
If you are in Hoboken, and would like to set-up an appointment for diastasis checking and/or a Bella Bellies "Get Your Belly Back" private appointment, contact: info@bellabellies.com
At 4 months postpartum, I celebrated fitting into my size two jeans by throwing out my "belly belt" and donating my size fours. For years I have been exclusively personal-training pre/postnatal women, and doing so, I have witnessed women attain their goal of fitness. But personally experiencing (for the second time) the results from proper, postnatal core-conditioning, re-confirmed the fact that postnatal women are able to say "good-bye" to the "jelly belly" (and all the back pain associated with it), and "hello" to a "bella belly." Believe me if I can do it, you can too. At birth, my first baby weighed an amazing, 10+ pounds. You can imagine how, after delivering my second-equally-large baby, my belly looked 3/4 months pregnant. However, by balancing free weight exercise, cardiovascular exercise and (most importantly) PROPER core conditioning, I was spared cosmetic surgery and confidentially wear a bathing suit.
It may feel overwhelming at first. But you have to begin somewhere, and the first step, is to check for a diastasis recti...
Why the belly bulge?
As it turn out, there is a physiologic basis for this bulge. One reason why you may have a pooch after delivery could be related to diastasis recti.
What is diastasis recti?
The rectus abdominus muscle is two "bands" of muscle fibers. Both halves of the rectus abdomnus insert into the ribcage and stretch vertically down to the hip bones and pubic bones. In between these halves is a connective tissue referred to as the linea alba. During pregnancy the growing uterus and shift in hormones softens and stretches the rectus abdominus. This causes the rectus abdominus to "unzip" or pull apart. This stretching of the abdominus allows your growing uterus to move forward, thereby relieving pressure off the spine and lower back. The problem is overstretching and separation of the rectus abdominus, termed diastasis recti. Prenatal, diastasis recti may be prevented by proper core conditioning, and postpartum may be healed with proper core conditioning.
How does a diastasis rectus effect my abdominal strength and tone? A diastasis recti will create a distension of the abdominal wall, and if not addressed properly, a potential hernia. Healing a diastasis will improve the appearance of your abdominal wall, as well as improve posture.
How do I heal a diastasis recti?
A healthy lifestyle is key. -Meaning a lifestyle which includes a healthy diet, cardiovascular activity, resistance training and proper core conditioning exercises.
Will crunches resolve my belly bulge?
No, resolving your postpartum belly bulge has nothing to do with crunches. In fact crunches, or any exercise with unsupported forward-flexion, may make your abdominal muscles even more saggy.
How do I check for a diastasis recti?
-Lie on your back with knees bent, feet flat on the floor and legs touching.
-Place all four of your fingers over your navel/belly button, with the palm of the hand facing your head and the finger tips touching.
-Lift the head and tips of the shoulders directly up toward the ceiling and slightly off the floor. You should be looking directly up toward the ceiling and NOT at your breasts.
-Touch the fingers against the navel, apply firm pressure down toward the spine. Gently glide your fingers from side-to-side (laterally). If you notice ridges on opposite sides of each other (with a gap in-between) than this is a diastasis. Note how far apart the diastasis is in finger length, for instance 2 fingers apart, 3 fingers apart, 4...
- With your fingers, continue pressing directly down toward the spine. Note how far you can press without feeling some resistance from the underlying musculature. Eventually you should feel the musculature underneath the recti, tightening and preventing you from further pressing down.
-While pressing down, if you notice any lumps which protrude forward, consult your Health Care Provider immediately.
-Repeat this exercise by bringing your chin to your chest and shifting your gaze to your abdomen.
As you practice your modified, postnatal core-routine, continue to check your diastasis recti separation over your navel. As your core strength improves, your diastasis recti should reduce itself in finger-tip-length (for example: reducing itself from a measured 4 finger separation to a measured 1 finger separation). Also as your core strength improves, your toned abdominal muscles should become more able to resist pressure from your finger tips when pressing directly down toward the spine.
What do I do if I have a diastasis recti larger than 2 fingers and/or I feel no musculature resistance when pressing down to the spine?
It is not so much what you do, but what you do-not-do that is important. The muscle has stretched to a different position and therefore functions/works differently. When lifting the shoulder blades off the floor and coming into forward flexion (like a crunch), the muscles will pull away from the mid-line of the body and further separate. This crunch-like action will widen your diastasis recti, thereby creating a wider belly bulge and make you more vulnerable to a hernia. With this in mind, avoid crunches and any forward flexion movement that lifts the shoulders off the floor, without proper support such as: manual traction of the hands, splinting and other important methods reviewed in Bella Bellies Classes. Also, avoid "jack-knifing" of the legs and forward flexion with "criss-cross" action, this too will further widen your diastasis and make for a larger belly bulge.
If you are in Hoboken, and would like to set-up an appointment for diastasis checking and/or a Bella Bellies "Get Your Belly Back" private appointment, contact: info@bellabellies.com
Sunday, February 26, 2012
Submitted by Certified Bella Bellies Instructor, Maria Gianni
I clearly remember my first birth, as if it was yesterday, making me a testament to the fact that not everyone has "birth amnesia"! My long labor was worth it...the tears of frustration and pain, quickly turned to tears of joy when my baby was placed in my arms, and that is a moment I, forever, want to hold onto.
What I would like to forget is the pain I experienced from a third grade episiotomy and a deep, diastasis recti which spread 5 inches across my abdomen.
As a certified personal trainer and exercise physiologist, I enjoyed my traditional exercise routine. But two years after the birth of my first child, I still had occasional, leaky urine and (despite not being pregnant) a tummy-bulge. I asked my OB/GYN to please refer a fitness professional who could help. Without any hesitation, she referred me to Annie Martens/Bella Bellies. This Upper East Side Gal laughed out-loud when told her practice was in Hoboken, NJ. "REALLY- New Jersey?!" Following the exclamation, I phrased the question "Who is here in the city?" In a solemn voice and calm demeanor (much unlike mine) my Doctor informed me she (personally) lived in New Jersey (opps) and took Annie's prenatal classes at Bella Bellies. Okay, okay, I was SOLD on Annie...but NOT the commute to New Jersey. Fortunately, the commute was one I did not need to make, because Annie offered home visits and (even better) my baby/toddler was welcome to the training sessions.
That elation was dulled when I realized I had to call Annie, whom I did not know, and disclose information about my weakened pelvic floor and abdominals. On the phone, I found myself lacking the ability to articulate anything beyond hello. To give you an idea, my phone call went a little-something like this:
"Hello this is Annie speaking."
"Hello my name is Maria and I have a,a,a problem...sometimes I have to run to the potty...and, and my tummy hangs out...yeah, I think my potty trained two year old has more control than I do (insert nervous laughter)." I kid you not, as I fumbled with my words THAT is what I blurted out, AND (believe it or not) I breathed a sigh of relief JUST to have said it. Without any delay, Annie helped me find my words and finish my sentences. For once, I felt understood and was comforted by the fact that, with a lot of hard work, I could easily heal my core. The hard work paid off! After 5 sessions in my home with my baby, I felt like a different, better woman and I LEARNED so much.
Next comes the second part of this story...becoming a pre/postnatal instructor. A typcial mom's night out comes with a few glasses (or more) of wine, and humor poking at the world's best (and one of the worst) kept secrets...your postpartum body. But following my training sessions, I found myself speaking candindly about my exercise program. The talk centered on diastiasis recti, kegels exercises, the transverse abdmonus muscle. My fellow moms were so intigued that there was absolute, jaw-dropping silence AND no one looked at their black berry/i-phone. This sustained lack of movement and lack of interruption was, and is, a first for our group.
A few days later the same group of ladies sat around my kitchen table venting about "being put on Annie's personal training wait-list." This was the lead into a request, on my friends behalf, for me (the exercise physiologist and certified trainer) to begin teaching postnatal exercise. Initally, I thought "WHAT HAVE I DONE!" I had nooo idea how to talk about these "things," unless I had a few glasses of wine, which is not AT ALL CONDUSIVE to exercise. So, I said "no" to their requests and "no" to their bribes...
But after long consideration, and some soul searching, I decided to expand my profession and attend the Bella Bellies Teacher Training. From first hand experience as a fitness professional and mother, I knew the method worked, and I knew (having been through it myself) that I could easily relate.
Bella Bellies postnatal teacher training was an intense course, but one that is well-respected, and in my opinion, the most thorough maternal training offered. After attending the training, I now share what I have learned by teaching private Bella Bellies Exercises at womens residence in the Upper East Side. I love my job, and look forward to the work I do. From a first hand experience, I teach woman how to exercise to "get their belly back" and tighten their core to prevent pelvic floor strain.
My name is Maria Gianni and I live and work as Bella Bellies Instructor in Manhattan's Upper East Side. I am available to train, by emailing: maria@bellabellies.com
To learn more about Bella Bellies Teacher Training go to: www.bellabellies.com/teacher-training
Submitted By Certified Bella Bellies Instructor Eun Young Kim
Did you know that there have been over 19,000 studies done to research the health impact of coffee?
How does one go about filtering through those studies to show which one is good, valid, worth sharing and believing? Most of us will read just enough to get the answer that we are looking for. Healthy!? Sounds great to me!
I have a strong belief for staying as close to nature as possible with everything we do. However, I also believe that science has an important place in our health, environment, and lifestyle. It is very challenging to find the perfect combination of both. Another component is the individual – their genes, lifestyle, emotion, mindfulness, etc. I believe tapping into the individual is the first and key component of any decision or debate when it comes to our health.
So why am I getting philosophical about coffee?
It has played a near and dear relationship in my life since… oh about senior year in college when I started falling asleep in my 2pm classes and then continues into my career when I just had to find every job that for some reason I would have to rise at some time between 4:30am and 5:30am to start my commute or start work and finally being blessed with that second child who wanted to defy every philosophy I strongly believed in on how to get a baby to sleep through the night.
I loved (and still love) coffee! But is it REALLY healthy for us…..for me?
Diving into research and reading articles here and there, I found an overwhelming amount of research for the positive effects of coffee drinking. However, in the end no matter what I read, I questioned the positive health effect it had on me personally. It did not help that my favorite way to have it was “cream and sugar please” or “yum mocha!” So just under 3 years ago (once my youngest son decided to sleep through the night) I began my journey of trying to get rid of coffee.
First step, lets get rid of the sugar and limit the mochas. That was not so hard; however, I needed a lot of cream. Then I started to eliminate dairy (that is another post). I finally found Coconut Half and Half. All set!
Or was I?
Throughout trying different “healthier” ways to enjoy my coffee habit and not feel so guilty about it, I learned how coffee is one of the most heavily sprayed crops. Oh yum, let’s drink a cup of chemicals and pesticides. As a result, I went organic. As you see this leaves me to only making coffee at home or stopping in my local Whole Foods. So I will admit to cheating and reverting back to old ways from time to time just to get my java fix.
I still did not like the fact that, I felt like I needed coffee. Throughout the three years of experimenting with healthier ways to enjoy my coffee and get the most health benefits from it, I would occasionally torture myself and try to give it up. It was not until a little over a year ago that I was able to give it up for a full month and then just go back to it occasionally.
What was different?
I was ready to really commit to kicking some bad food habits. (Yes, I am human and I have some not so good vices that would get mixed in-between the greens and fruit.) I addressed my addiction to sugar and my sensitivity to wheat and gluten.
When I am on track with my good choices – keeping the good stuff in and eliminating the foods that don’t work for me, you will rarely see me with a cup of coffee. Instead, you will see me with hot tea or water. I do still love coffee and do believe when organic and without sugar it has health benefits. I still enjoy my cup of coffee and will admit to sneaking in those seasonal latte’s; however, I don’t need it. I enjoy it instead.
So my point…. There are foods and habits that we can read are healthy or unhealthy. Read up and educate yourself; however, when the time is right, take a look at how the food or habit plays a role in your life.
Is it good for YOU?
A little more on coffee (caffeine) specifically during pregnancy and in early motherhood?
So, we all have heard from doctors, midwives, family, friends and other people who generally love to offer advice when they see a glowing pregnant lady that one should limit the caffeine intake whilst pregnant. But, why? Simply put, because caffeine, acts as a stimulant and a diuretic - it does cross the placenta to the fetus, although the effects of high caffeine intake on miscarriage / intrauterine growth restriction are inconclusive at this time.
People do have differing sensitivity to caffeine, but to more or lesser degree, ingesting caffeine will make you feel more alert and increase your heart rate and it may increase your blood pressure. And heart rate and blood pressure are of course, two of the key things we are keeping a close eye on especially for a pregnant lady, and even more so, for a pregnant lady engaging in a little physical workout. Then, as a diuretic, though mild, it can lead to more frequent urination and therefore put you at higher risk of dehydration; and proper hydration is oh so important for fighting fatigue, constipation, preventing preterm labor....
With pregnancy induced insomnia experienced by many and the increase in bathroom trips experienced by all pregnant ladies, it is wise to avoid factors that may even further up your chances of having to battle with these factors.
And what about for the nursing mom?
Caffeine does infiltrate the breast milk also, although the levels are quite low. However, one of the top recommendations for breastfeeding moms is to keep well hydrated - to help maintain the milk supply. The stimulating effects of coffee, whilst potentially providing an initial ‘pick me up’, can also trigger feelings of anxiety and tension - and with a newborn / baby to care for, often with a dose of sleep deprivation mixed in, you want to create an environment and diet that will allow you to feel as relaxed and calm as possible.
There is no hard number to follow when it comes to what is an “acceptable” daily consumption of caffeine during pregnancy. It varies somewhere between 150mg - 300mg (ACOG calls 200mg a day a “moderate” consumption of caffeine). One shot of espresso contains about 100mg and a cup of the beloved Starbucks tall brewed coffee will pretty much put you at the upper limit. Add in any other sources of caffeine such as chocolate, tea, energy drinks and it’s easy to go over this limit.
So what did I do during my pregnancy?
I found that the sensory effect of just smelling the coffee often gave me the boost I needed - so I stuck with decaf. I also dabbled a bit more with different teas. On other days, I indulged in dark chocolate. And I learnt to savor each bite / sip.
- Mary and Eun-Young, Gaia Fit./ http://www.gaiafit.com/
Friday, October 21, 2011
"Get Your Belly Back" with this Momilates Exercise!
Name of Exercise: Pelvic Tilts with Knee Bends and Heel TapsTargeted Muscles:
Core! Especially your Transverse Abdominus (which acts like a corset to tighten your belly) Pelvic Floor Muscles and Inner Thigh Muscles.
Set-Up:
Sit upright on the floor and extend legs in front of you
Flex feet so toes are pointed up and only the heel of the foot is against the floor
Slightly bend both knees
Legs and feet touching; inner thighs pressed together
Depending on baby's strength either place baby on-top of your knees, over your pubic bone or (for better head support) lying against your chest. Continue to hold onto baby
Action:
Engage your pelvic floor by tightening the same muscles you use to stop the flow of urination. Maintain the pelvic floor connection and...
Shift into a "Pelvic Tilt" by pulling the pubic bone toward the navel. Maintain the pelvic tilt and the pelvic floor connection and...
Shift the weight of your upper body back, until your feel your core beginning to struggle to stabilize you.
Pause here and alternate heel taps (beginner) and/ or knee bends (intermediate/advance)
Include Baby:
Refer to set-up above
Holding onto baby to ensure his/her safety move to the beat of the following verse:
"Bend and Straighten"
(alternate bending the knees)
"Bend and Straighten"
(alternate bending the knees)
"Tap, Tap, Tap"
(alternate tapping the heel of your foot against the floor)
"Tap, Tap, Tap"
(alternate tapping the heel of your foot against the floor)
For more exercises purchase the:
Bella Bellies Book
with Momilates & Stroller Moves Exercises
by e-mailing: info@bellabellies.com
or
Find an Instructor at:
http://www.bellabellies.com/find-instructor
Bella Bellies Book
with Momilates & Stroller Moves Exercises
by e-mailing: info@bellabellies.com
or
Find an Instructor at:
http://www.bellabellies.com/find-instructor
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