Thursday, May 3, 2012
3 Simple "Bella Bellies" Goals
Lucky Number Three!
Try these three simple "bella bellies" goals to improve your health and well-being.
Belly fat is one of the worst fats to have on your body. Belly fat functions differently than other fats in the body, which, frankly, is down-right odd. Why? Belly fat contains more blood vessels and therefore a greater blood supply. Also, belly fat contains more receptors in it, making it more responsive to hormonal shifts, especially a shift in the stress hormone cortisol. Furthermore...Statistically belly fat makes women more vulnerable to cardiovascular dysfunction/failure (the leading cause of death for women in the United States), type 2 diabetes, depression and more.
Sometimes embracing a healthy life-style, one which promotes a flat abdomen, is overwhelming. My hope in establishing small goals is to motivate all of us to have Bella Bellies.
Goal # 1) Increase your healthy fat intake to reduce your belly and stress.
Healthy, omega fats help calm the nervous system. Studies have shown that eating omega-3 fats reduces the output of the stress hormone, epinephrine/adrenaline. Studies have further shown that men and women who have a healthy balance of omega-3 fats (supplement or food form) have reduced belly circumference. If you are pregnant, nursing or have other health conditions, speak with your care provider for his/her recommendation for supplements.
Jill Davis, Holistic Life Coach writes:
"I suggest cod liver oil and butter oil combo by green pastures. This improves organ function, depression, lubricates joints and studies have found people who take omegas, have less chances of Alzheimer's."
Goal # 2) Drink more water. Divide your body weight in half, and drink that amount in ounces.
Proper water consumption will help flush fluid retention and reduce constipation, both chronic belly-bloaters.
Jill Davis, Holistic Life Coach writes:
"Drinking at least eight glasses of water is imperative as oil is to a car. Dehydration may lead to many illnesses and since the body is made up of 80% of water, it clearly needs water to function. A book called "Your Bodies Many Cries For Water" by F. Batmanghelidj will be an eye opener for many."
Goal # 3) Go to bed 20 minutes earlier.
Jill feels we need a good nights sleep, water, a stress free life, and eating whole foods 90% of the time.
Jill works with clients one on one or in groups to design a plan that fits their lifestyles. Call her now for a free health history. 201 424 3463
Jill Jason Davis, CHHC. Hears To Health
Jill@holisticlifejourney.com.
Would you like to learn more about the Bella Bellies Community? Join our Meet-Up Group at www.meetup.com/bellabellies or sign up for our teacher trainings, workshops and more at www.bellabellies.com.
Bella Bellies and Food
Inflammation from foods, directly contributes to a bloated belly...a site that is not at all "bella."
With a bella belly objective/end goal in mind, I frequently recommend my clients reduce or eliminate foods they have difficulty digesting. Consistently reducing or eliminating foods such as gluten or dairy, and replacing them with healthy foods, significantly reduced their belly circumference. How or why gluten/dairy is a consistent culprit is debatable, but speaking as a personal trainer, the bottom-line is -it worked and our goal was attained.
For more insight into the matter, Jill Davis provided us with a Q &A below.
I met Jill during my Doula training in 2007. Jill is committed to maternal health and well-being, and I am happy to write she has expanded her business into nutritional health and well-being.
What is Gluten?
Gluten is a protein found in BROW (Barley, Rye, Oats- technically, oats are not gluten, but it is cross contaminated in factories-get Gluten Free Oats--and Wheat). It is used as a way to flavor foods and acts as a thickening agent.
What are some digestive problems with gluten?
Most Americans do not have the proper gut flora (we need good and bad bacteria, most of us only have the bad) to help break down gluten. This causes inflammation in the body, possibly causing ADD, ADHD, allergies, Autism, depression, eczema, constipation, and so on.
What are some digestive problems with Dairy?
Dairy causes excess mucus due to high heating during pasteurizing. This process kills all the wonderful enzymes and nutrients. This may contribute to symptoms similar to arthritis, allergies, sinus issues, night terrors, eczema, and many other illnesses.
What happens when someone who is sensitive to Gluten or Dairy eliminates it from their diet? If you are sensitive to gluten or dairy eliminating them from your diet should make you feel better.
How long does it take dairy and/or gluten to "leave our systems"?
It usually takes about six weeks for gluten and dairy to leave our systems.
How difficult is it to "go" dairy and gluten free?
Gluten and dairy free diets are easier to stick by nowadays with so many options at restaurants, health food stores, and even conventional supermarkets, like Shoprite!
Other information: Rule of thumb is to stick to eating whole foods, minimal sugar and processed foods. Try to think of the vegetable, then the protein and a good healthy fat like coconut oil, cold pressed olive oil, butter, chicken fat or lard to cook it all in!
For more information on your child's health or for a free health intake, contact Jill Davis, Founder and Owner or Hears to Health- Jill@holisticlifejourney.com 201 424 3463 www.holisticlifejourney.com
Would you like to learn more about the Bella Bellies Community? Join our Meet-Up Group at www.meetup.com/bellabellies or sign up for our teacher trainings, workshops and more at www.bellabellies.com.
With a bella belly objective/end goal in mind, I frequently recommend my clients reduce or eliminate foods they have difficulty digesting. Consistently reducing or eliminating foods such as gluten or dairy, and replacing them with healthy foods, significantly reduced their belly circumference. How or why gluten/dairy is a consistent culprit is debatable, but speaking as a personal trainer, the bottom-line is -it worked and our goal was attained.
For more insight into the matter, Jill Davis provided us with a Q &A below.
I met Jill during my Doula training in 2007. Jill is committed to maternal health and well-being, and I am happy to write she has expanded her business into nutritional health and well-being.
What is Gluten?
Gluten is a protein found in BROW (Barley, Rye, Oats- technically, oats are not gluten, but it is cross contaminated in factories-get Gluten Free Oats--and Wheat). It is used as a way to flavor foods and acts as a thickening agent.
What are some digestive problems with gluten?
Most Americans do not have the proper gut flora (we need good and bad bacteria, most of us only have the bad) to help break down gluten. This causes inflammation in the body, possibly causing ADD, ADHD, allergies, Autism, depression, eczema, constipation, and so on.
What are some digestive problems with Dairy?
Dairy causes excess mucus due to high heating during pasteurizing. This process kills all the wonderful enzymes and nutrients. This may contribute to symptoms similar to arthritis, allergies, sinus issues, night terrors, eczema, and many other illnesses.
What happens when someone who is sensitive to Gluten or Dairy eliminates it from their diet? If you are sensitive to gluten or dairy eliminating them from your diet should make you feel better.
How long does it take dairy and/or gluten to "leave our systems"?
It usually takes about six weeks for gluten and dairy to leave our systems.
How difficult is it to "go" dairy and gluten free?
Gluten and dairy free diets are easier to stick by nowadays with so many options at restaurants, health food stores, and even conventional supermarkets, like Shoprite!
Other information: Rule of thumb is to stick to eating whole foods, minimal sugar and processed foods. Try to think of the vegetable, then the protein and a good healthy fat like coconut oil, cold pressed olive oil, butter, chicken fat or lard to cook it all in!
For more information on your child's health or for a free health intake, contact Jill Davis, Founder and Owner or Hears to Health- Jill@holisticlifejourney.com 201 424 3463 www.holisticlifejourney.com
Would you like to learn more about the Bella Bellies Community? Join our Meet-Up Group at www.meetup.com/bellabellies or sign up for our teacher trainings, workshops and more at www.bellabellies.com.
Wednesday, March 28, 2012
Ob/Gyn Dr. Eden Fromberg at Bella Bellies Workshop for a Q & A
When reaching out to the health care community, I am extremely selective with who I collaborate with. I base this off-of my own personal experience, the Bella Bellies Community and colleagues recommendations. I only present you with the women and men I would select for a loved one or myself. In doing so, I am happy to write Ob/Gyn, Dr. Eden Fromberg, will be joining the Bella Bellies Workshop for a Q & A. Dr. Fromberg has been in many high profile media publications including, "The Business of Being Born." She has an extensive background in Yoga and is the co-founder and director of Women's Health & Fertility Yoga programs at Lila Yoga, Dharma & Wellness. Read more about Dr. Eden Fromberg at: http://www.sohoobgyn.com/our_doctors.html
Go to www.bellabellies.com/schedule to sign-up for the workshop.
Go to www.bellabellies.com/schedule to sign-up for the workshop.
Dr. Linda Chuang Joining the Bella Bellies Workshop for a Q & A
Once during a filmed interview, a reporter asked me to candidly discuss prenatal and postnatal "fatigue," "forgetfulness" and general, mental state. Immediately after the question was posed, I recalled (in my own mind) that 10-15% (possibly more) of women experience postnatal depression. With this fact in mind, I found the line of questioning quite difficult to respond to with jovial regards. After 6+ years of running Bella Bellies, I have personally witnessed women triumph over some of the most debilitating mental strains that range from: postpartum depression, fatigue, anxiety, isolation and more. The strength required to stay proactive with health and well-being is something I have the utmost respect for. When referring the growing Bella Bellies Community to a skilled health care provider, I am extremely fastidious in choosing a professional who specializes in maternal well-being, and one I feel comfortable referring women to. This is why I am so excited to write one of my references Psychiatrist, Dr. Linda Chuang will be joining the Bella Bellies Postnatal Workshop for a Q & A.
Go to www.bellabellies.com/schedule to sign-up for the workshop.Only 3 more days to sign-up! Do not miss out.
About Dr. Chuang:
Dr. Linda Chuang received her undergraduate degree from Columbia University and her medical degree from Cornell University Medical College in New York City. She completed her internal medicine and psychiatry residency at the New York University Medical Center where she was Chief Resident. Read more at: http://hudsonpsych.com/chuang.html
Go to www.bellabellies.com/schedule to sign-up for the workshop.Only 3 more days to sign-up! Do not miss out.
About Dr. Chuang:
Dr. Linda Chuang received her undergraduate degree from Columbia University and her medical degree from Cornell University Medical College in New York City. She completed her internal medicine and psychiatry residency at the New York University Medical Center where she was Chief Resident. Read more at: http://hudsonpsych.com/chuang.html
Sunday, March 18, 2012
Pelvic Floor and Core Rehabilitation Physical Therapist; Niva Herzig
Did you know that physical therapists can also treat pelvic pain due to Pelvic Floor Dysfunction (PFD)?
It's true! However, Physical Therapist Niva Herzig writes:
"Not all physical therapists treat PFD. You need to be evaluated and treated by one who specializes is this area."
Pelvic Floor Physical Therapy sessions offer a variety of techniques to promote healing, and in some cases, provides complete recovery. Weakness in the pelvic floor causes a variety of disorders (pain, incontinence, prolapse) that are treatable. There is no need to suffer. If you have any of these disorders, Pelvic Floor Physical Therapist Niva Herzig may be able to help you. "
About Physical Therapist Niva Herzig:
Niva has attended abundant courses and conferences on pelvic floor muscle dysfunction and is always eager to continue her education. She is a proud member of the Section on Women's Health of the American Physical Therapy Association, as well as other associations. In November 2007, she proudly opened the doors to Core Dynamics Physical Therapy; A Pelvic Floor Clinic.
Mission: To provide an environment where women and men of all ages can receive one-on one hands on treatment, where they can be listened to and cared for according to their symptoms. A place where they learn to be more functional and return to their recreational activities." -Core Dynamics Physical Therapy Website; 201-568-5060, www.coredynamic.pt.com.
I am so pleased to write Niva Herzig will present at Bella Bellies Teacher Training with a Q & A session. To sign-up please go to: http://www.bellabellies.com/schedule
As a Physical Therapist Niva Herzig provides exceptional service to an under served community. Niva demonstrates her commitment to her practice by attending the latest medical works discussing core and pelvic floor strength. As a therapist to her patients she provides attentive, compassionate care that produces result. I would recommend Niva Herzig without any hesitation.
It's true! However, Physical Therapist Niva Herzig writes:
"Not all physical therapists treat PFD. You need to be evaluated and treated by one who specializes is this area."
Pelvic Floor Physical Therapy sessions offer a variety of techniques to promote healing, and in some cases, provides complete recovery. Weakness in the pelvic floor causes a variety of disorders (pain, incontinence, prolapse) that are treatable. There is no need to suffer. If you have any of these disorders, Pelvic Floor Physical Therapist Niva Herzig may be able to help you. "
About Physical Therapist Niva Herzig:
Niva has attended abundant courses and conferences on pelvic floor muscle dysfunction and is always eager to continue her education. She is a proud member of the Section on Women's Health of the American Physical Therapy Association, as well as other associations. In November 2007, she proudly opened the doors to Core Dynamics Physical Therapy; A Pelvic Floor Clinic.
Mission: To provide an environment where women and men of all ages can receive one-on one hands on treatment, where they can be listened to and cared for according to their symptoms. A place where they learn to be more functional and return to their recreational activities." -Core Dynamics Physical Therapy Website; 201-568-5060, www.coredynamic.pt.com.
I am so pleased to write Niva Herzig will present at Bella Bellies Teacher Training with a Q & A session. To sign-up please go to: http://www.bellabellies.com/schedule
As a Physical Therapist Niva Herzig provides exceptional service to an under served community. Niva demonstrates her commitment to her practice by attending the latest medical works discussing core and pelvic floor strength. As a therapist to her patients she provides attentive, compassionate care that produces result. I would recommend Niva Herzig without any hesitation.
Q & A with Dr. Laura Brayton
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
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
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.
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