Diastasis Rectified

My journey to heal postpartum diastasis recti


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Am I engaging my core or just sucking it in?

Was it the first pair of tight jeans or the baby tee craze of late 90s that led to sucking my gut in for the first time? Ew, maybe it was those crop tops. Whatever the cause, it is long gone and the sucking in remains. I was under the impression that I have just always been a stellar example of constant ab engagement. Sadly for me, this is not the case.

Engaging our cores – specifically the “waist-making” muscles of the transverse abdominis (TVA) – and “sucking it in” have nothing in common. Sucking in creates a vacuum in the midsection that in turn displaces our pesky organs, moving them up and giving a skinnier appearance.  Sucking in does not strengthen any muscles. Sucking in is no friend to those of us with diastasis recti.

Engaging our TVA is something that happens naturally during the day as we need to use it, but programs like MuTu and Tupler work to strengthen it specifically so we can heal our diastasis recti. Since healing is dependent on doing this action correctly, I better be doing it right!

I have a hard time knowing that I am working my TVA and not sucking it in. You know how research shows that you haven’t mastered something until you’ve done it 10,000 times? Once we “master” sucking in, it’s a lot to unlearn!

In Katy Bowman’s Alignment Matters book, she has a post that helped me discover my TVA and differentiate that feeling from the sucking it in feeling. Really, it’s the only thing that’s helped me feel the difference. The more I do this diagnostic exercise, the more I can feel the difference when I’m going about my daily activities.

Here’s what you do (and I recommend checking out Katy’s post for lots of more detail!):

Step 1

Get on all fours and let your pelvis and back go to their normal, relaxed position. There should be a curve in the lumbar spine.

Image

Step 2

Keeping that curve in your lower back and not moving anything else, contract your TVA by drawing the belly button up toward the spine. Do not move your pelvis!

TVA engaged

I was surprised how deep and low I felt this. Try it!

Step 3

Now, tuck your pelvis and suck in to feel the difference.

Sucking stomach in

This is why people suck in. So they can look like emaciated wildebeests.

Did you try it? How did it feel? Hope you have a non-sucky day!

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Encouragement for You and Me From Debbie Beane, RES

Debbie Beane, RES

Debbie Beane, RES

Recently, as I was weighing jumping into the Restorative Exercise certification, I was becoming overwhelmed with the feeling that this mountain of information and under-functioning body parts was too intimidating to surmount. I feared that I would pull a Humpty and never get pieced back together.

Then, like a vision, the kind, understanding countenance of Debbie Beane popped up in my Skype window and she spoke knowledge, encouragement, kindness, and genuine empathy to me. She is a mother who has been down the diastasis recti / pelvic floor disorder road, who did MuTu when it was still in infancy, and found Restorative Exercise at the right moment to fall in love with it and start her own RE practice. In short, she is my role model.

Lucky for you, she has bottled some of that kind, brilliant, wise empathy and let me distribute it here to you.

Here are her words for you and for me:

So.

First of all, I offer sympathy and empathy and I-know-your-pain. It is SO HARD to have done this amazing thing (bringing a human into the world?!), and to be dealing with all of the life changes (sleep??) and then to learn that your body is more or less betraying you… it’s hard. For anyone, but especially if you considered yourself particularly healthy or fit beforehand. And then, if you were a very proactive do-everything-Right sort of pregnant person, to learn that there were things you might have done that no one told you about? It’s devastating. How are we supposed to prepare when we don’t even know the right questions to ask??

So. Now you are here, with unhappy results. Know that you are not alone, that in fact there are more people with these issues than you can imagine. But more importantly, know that there *are* things you can do, and that it can, and will, get much much better. Prepare to open your mind and be willing to try things that you don’t understand. Realize that you’re up against a big project, and you’ll spend a lot of time working on it, but that in some ways it’s actually a gift. Because you will end up so much healthier than you were before, and you might never have sought out this information without the catalyst of the injuries.

It’s a small comfort, especially at first, but it’s true. And the benefits you can reap, not only for yourself but for your whole family, are huge. You can help your kids not have to deal with this later on… and maybe you can help other moms, or future moms, by spreading the word. It is frustrating, and depressing, and more than you want to deal with sometimes. But it is what it is, and now you have found the information you need, and all that’s left is to do it.

I can’t tell you how many times I’ve read this because I’ve lost count. I need to print it and put it on my wall. I hope you love it as much as I do. Thank you, Debbie!

You can find more from Debbie over at PositivelyAligned.com.