Home exercise program/moms, check your abs!!!

I just sent them an email asking the same thing!

I have diastasis recti too. I thought the only way to fix it was surgery. Needless to say I am glad to learn that there may be other ways. When I eat a big meal, I honestly look 6 months pregnant still and my youngest is 4 already!! This thread is motivating me to fix it and while I wouldn't wish this on any other moms, I'm actually relieved to know I'm not the only one.

My youngest is 14!

Insurance will cover the PT most likely but you need to buy a special splint too and that was out of pocket for me. Yes, Jill Hoefs. Tell her I sent you. PM for my last name if you don't know it.

BTW Jill has had two kids and her abs are amazeballs

@petal, does the squeem have velcro or is it hook and eye closure? I can't tell from the Amazon page. I have a postpartum support band with velcro and I hate it because it SOUNDS like velcro whenever I move, but I liked it for the first month or so after I had my kids. I was so uncomfortable because I literally felt like a bag of guts sloshing around -- wondering if that has anything to do with the diastasis.

I'm looking around online for some exercises and have found some on youtube but I'm nervous about screwing something up now! I know I can't commit to going to a regular physical therapist, though. I guess I'll see what my doctor says next week...

The Squeem is hook and eye. Please know it is extremely restrictive. I mean it is really really tight! It takes time to build up a tolerance to wearing it for long stretches of time. No part of your mid section will be squishy when you wear it. I ordered a size small because normally I am a size 4. Right now I am wearing size 8 clothes. It makes you sit and stand very erect. If someone could tell me how to post a you tube link I will share one. The excercises don't really feel like exercise in the sense of burning or really working out. It's a series of small movements that somehow repair the damage. I was skeptical how something could work since there's none of that "no pain no gain" stuff going on. The moves don't hurt and are not strenuous. I am not a doctor or trained professional of course but this worked for my good friend and it's working for me.

afa: It's pretty normal to visit a physical therapist once or twice, in order to learn the exercises, then continue them at home.

Of course they would love to have a longer commitment, but there isn't always a real need when you can easily continue on your own at home.

Very interesting. Years ago I had severe back pain and I got a wrap (with Velcro ) from the chiropractor. The past few months I have been wearing it more often, not because of back pain, but more because I like how it keeps me aligned. I do notice the more I wear it, the tighter my abs feel.

Granted, I exercise a lot, but it does help, especially when I sit for long periods of time.

petal, thanks for the info! I'm also normally a 2-4, and right now my pants are a 6 (though my gut is probably like an 8-10?? Heyyyyy muffin top), so I'm gonna order the squeem in a small. I'm trying my postpartum wrap thing today-- it's too big now so I don't think it's doing much to keep me together, but it's reminding me to stand up straight and stay aligned, like shh noticed with hers. Good thing I noticed this as winter is starting, though, because there's no way I can deal with this much fabric on my midsection come summer!! (oh, and I also haaaate cardio so I'm in the exact same boat with those last 10-15 pounds!! Before it got cold, I was walking with the baby stroller up and around the hills by the reservation--no running, but it definitely got my heart rate way up, so I think that's about my level of cardio tolerance. But maybe I'll try some of these DVD's in a little bit....).

mjh, that's good to hear. The only time I've done physical therapy was after foot surgery, and I went a couple times a week for months. There's no way I could manage that these days!

I'm so glad this thread has been helpful for others. Please keep us all updated as to what works!

What a coincidence. I recently got something that looks just like the Squeem on Zulily for like $20 because I wanted something to tuck me in and help me with my posture without showing through my clothes while at work. I did not want to wear it every day because I thought it was not good for you, but now it seems that it is good after all. I can stand to wear it for the entire day. It does get uncomfortable when you start to slouch so it does remind me to stand straight while sitting for hours at work. And yes, I also hate cardio with a passion. I can do weight lifting all day long, but cardio is my kryptonite. I have 5-6 lbs to go... I have been working on them for over 2yrs... I used to have to opposite problem... But now those days are over....
I wonder if sitting on one of these at work would also help....

http://www.gaiam.com/s/gaiam/balance-ball-chair/95-1004.html?code=PSFST100&extcmp=pla_froogle?adpos=1o1&creative=46685144949&device=c&matchtype=&network=g&gclid=Cj0KEQiA-aujBRDqj772vpGfgooBEiQAzWAZUjPJTo3Q2vSYfQj69k1weW_QDyzNvca9GdXyOmibu7UaAoKD8P8HAQ

Any ideas? I know they are great to help you with your posture.

mjh said:

afa: It's pretty normal to visit a physical therapist once or twice, in order to learn the exercises, then continue them at home.

Of course they would love to have a longer commitment, but there isn't always a real need when you can easily continue on your own at home.

Yes. This.

The folks in Summit just wrote back:

"Thank your for your email. We offer private sessions and would see you in the Summit office about once per month. The first session is an hour long and will be a thorough evaluation of you and your diastasis. After that, we will progress your program, monitor your progress, and make the necessary changes to help you close your abdominal separation.
We are out of network so I can contact your insurance company to see what they will cover and if a prescription is required. I will need your date of birth and insurance member ID#.

Best,
Sherri"

So 2 months after being enlightened by you all about the Diastasis I want to share my results! I have been trying to be back to pre baby shape for 3 years and for the first time since then I am proud to wear my bikinis again. For the last 2 months as recommended in the posted articles I wore a sling to work out, stopped doing regular abdominal exercises and did the breathing exercises at my desk and while driving home regularly. Also wore a corset during the day. Couldn't sleep with it at night though. Too uncomfortable. And we'll this is the result. I still can't believe it even more so since I did not lose any weight or so says the scale. So THANK YOU!! I am turning 40 in a couple of months and this has lifted my spirits. I was getting tired of deleting vacation pictures!

NICE!!!

Jealous!

Wow, congrats!!!

pmartinezv, you look amazing! Congrats! I also have diastasis from pregnancy #1 (twins). Pilates was a huge help in regaining core strength and some semblance of a normal shape, but my belly button got so jacked-up that it will forever be hidden with tankinis. I'm now 37+ weeks into pregnancy #2 and somewhat dreading the post-baby body, but this thread gives me some hope!

Daaaaaang!!! I've been slacking on the exercises but you're motivating me to start up again before summer starts! You look incredible. That is so awesome, congrats!

AWESOME!!!!!!!!!!!!!!!!!!!!!!!

C O N G R A T S

What kind of breathing exercises have you been doing? Look great!

Do you have a before picture?

I have to chime in... I am only two weeks into the program and I have to agree that it is pretty amazing.

I was diagnosed with pretty extreme diastasis recti just weeks after reading this thread. I had my last kid 14 years ago! Not only was there a 4 finger-wide gap between my muscles down the length of my rib cage but my lower ribs were pushed out as well. Add to that a sort of abdominal paralysis brought on by the c-section and other medical interventions and I am/was a mess. I waited until the new year to start with the physical therapy session due to insurance co-pay issues.

I wear the brace/girdle/splint 24 hours a day 7 days a week. I ditched the velcro three-armed splint the therapist sold me and bought a "Squeem" instead. http://squeem.net/?product=perfect-waist (I have a long torso and it does not ride up like the first one.)

The exercises are done, sitting in a chair, 3 times a day and are all about belly breathing etc. I am just days into it and the shape and appearance of my torso has changed noticeably. I have not lost one pound but FINALLY my tummy is "attached" to my rib cage not just drooping or protruding! I am never going to be wearing a bikini again but maybe I can ditch my menopause/maternity clothes soon.

I'm so happy for you guys! I have been slacking! I will try the squeem because that three armed brace is a total bear!

@pmartinezv what did you work out in?

Oh, I am so so so glad that my silly post on MOL has helped people (and @annemarie is the one who brought up diastasis recti in the first place!).....

Seriously, you guys are inspiring me! @kmk, what's the time commitment like at the physical therapist?

Second appt was 1 week after first, third appoint is 2 weeks after second. Not bad!

Thank you @annemarie!

I'm shocked that OBs and midwives never talk about it! I have been carrying around the pamphlet of exercises and not doing them. I will now!

@pmartinezv You look FANTASTIC!!!