How to Check Yourself for Diastasis Recti (THE RIGHT WAY)
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- Опубліковано 27 бер 2019
- Diastasis Recti self-check at home so that you know if you need to do anything to address your ab gap or not. We are taking 3 measurements: above, at, and below the belly button to check for the depth and integrity of the connective tissue at your linea alba to see if you have Diastasis Recti or not.
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Ashley Keller is a former World Champion 70.3 Triathlete, Army Veteran, mom of 2, fitness expert, entrepreneur and online personality. She is the creator of GlowBodyPT, known for challenging (yet safe), hard core workouts, even throughout pregnancy & postpartum!
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DISCLAIMER:
GlowbodyPT, LLC strongly recommends that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge GlowBodyPT, LLC from any and all claims or causes of action, known or unknown, arising out of GlowBodyPT, LLC's negligence. - Навчання та стиль
Your baby is doing a great job demonstrating the dead bug,
Very helpful video. Thank you
@GlowBodyPT Thank you for making these videos. I'm in love with your workouts and channel. I'm in my third trimester and have identified that I have a 3 finger gap. Is there anything I can do to reduce the gap while pregnant or reduce / prevent further damage. Are there specific exercises I should avoid? Someone recommended not lifting weights but many of your workouts involve dumbbells. Thank you for the advice.
I have a two finger gap. It scared the crap out of me at first! Haha So glad for you and channels like this. Just made seven months postpartum with my third baby and was doing crunches and regular ab workout. So so glad I know the real cause and will be doing your exercises from now on!
E, it's Ashley and congrats on your third baby! Tell me your name so I can remember you. I'm SO GLAD you stumbled upon me and stopped doing crunches and traditional ab work that was exasperating your Diastasis Recti after having 3 babies. I'm here to help - you can absolutely get your gap closed down to 1 with confidence and see a flatter, tighter stomach as a result. Message me on Instagram @glowbodypt if you have questions. The 12 Week Post Pregnancy Plan will give you the fastest results. Watch the WATCH FIRST video right at the beginning once you get it-- I explain everything you need to know as a mother who is past the "typical" postpartum season, but still has unresolved DR. I'm excited for you!
I had triplets 2 years ago and didn't know until recently. Im in the navy on top of it so i will be doing your workouts!
Torinna you are incredible having triplets who are now 2 yrs old! Thank you for your service in the Navy. I'm former Army engineer (Afghanistan vet) so you have special respect from me. I'm sorry no one diagnosed you earlier with Diastasis Recti after delivering your triplets and that's so unfortunate on the military health care system because the fact is the majority are never checked and just resume their old workouts. I need you to watch this video ua-cam.com/video/0Fly9dEqVhY/v-deo.html regarding bad habits you may accidentally be making. Then watch this one on worst exercises for DR...which I'm betting the navy has made you do many of these if it's anything like the army: ua-cam.com/video/KKnLFwfMpEQ/v-deo.html Then get on my 12 Week Post Pregnancy Plan pronto! I just need you doing the ab workout of the week 3x per week instead of once since your abs are no longer healing or sensitive, they need that more aggressive approach to close down and have a more intact & functional core.
This was really helpful!
MaryBeth, so glad to hear this was really helpful! My How to know if your Diastasis Recti video is healed is even better..definitely worth watching if you have any lingering questions about the status of your stomach and what to be mindful of progressing fwd. ua-cam.com/video/VgJIsDJXqg0/v-deo.html
Hello! Please help! Am I checking for a gap on my way up, or once up??
You look amazing :)
I never knew how to measure it. This was very helpful! Thank you!
If you want even more visuals, here's my newest video that addresses this same question! ua-cam.com/video/wo3J9B9s2YA/v-deo.html
This was really helpful!!! I'm 7 weeks postpartum after my 3rd c-section (3 boys, they're all adorable!) and I have a 3 finger gap at my navel, looking forward to fixing it when I start the PP plan next week! 🎉
I have quite the tummy pooch, even before having kids. But when I check myself I don’t seem to have DR. Is it possible that it’s just more genetic and I carry more fat in my stomach, or are there other things I can do to help decrease my belly?
Thank you! I watched this a while back and was honestly too scared to check because I still felt so out of control of my core. I'm on week 6 of your plan now and have officially checked myself! Not nearly as terrifying as I thought ;-)
I can’t tell if I’m doing it wrong or if my body is resilient. I’m 7 weeks postpartum and I’m 1/2 a fingers with at the top, about 1 finger with above the navel and maybe 1 1/2 below the navel. Am I able to resume regular workouts or should I still focus on healing my core?
Would one have a more cavernous area around the belly button if one had an umbilical hernia? Is it possible to gauge whether or not sufficient healing and strengthening has happened if diagnosed with this condition?
Hi Ashley!! Love your work, I have done both
the pregnancy and postpartum plan, but unfortunately I was not very consistent with the postpartum plan and it took me double the time to finish it (new mom, the struggle is real haha). I am 7 months postpartum and I have a little less than 2 fingers gap above my belly button, what should I do? In another video you mention doing the ab excersises from the postpartum plan 3 times/week, I am guessing you mean from phase 3? Any other advice? Thanks for being so inspiring! You rock!!!🙏🙏🙏
I had checked if i have DR, but all i could see is that i have just one finger gap. But i do have this belly bulge, looks like a bloated stomach but when i lie down for any exercise.. the skin is saggy... i am confused as to which exercise will help me get rid of the bulge as well as the saggy stomach...
4 months postpartum and no gaps!!!!
Okay so I don't feel any separation above or below my belly button but at belly button I have to fingers.my middle and ring just by going In like this 👇 but its not deep. it doesn't go bast my nail.👇 is that okay 👌 to resume exercise or am I doing it wrong 😅 I hope I explained it right
Question
I have DR but my gap is almost closed
I also have an umbilical hernia ugh
Which i believe is why my stomach still looks pregnant
I can feel my lower belly getting smaller its just the top part
I been worked on my Dr since aug
I know w a hernia you need surgery to fix it
But i am not sure if its all hernia or if some is still DR
So confused
Hi, Ashley. Am new subscriber here and i like your videos. Can i just ask, is it still possible to heal my diastasis recti, even if its already 4yrs since i gave birth? Upon checking the gap i have a 2 inches gap above my navel and less than a 1inch in between the chest and navel. Thank you in advance..
Yes it is definitely possible!!!
I had a C-section my I have a persistent lower belly pooch...I recently lost some weight on Keto....I have been doing diastasis work outs for about 2 months my upper belly pretty much gone my lower almost but you can still see a small bulge. But so far my stomach is looking fab!
Noemi congrats on seeing progress on your stomach and closing down your Diastasis Recti! You can watch this vid too if you want to confirm if yours is healed or not: ua-cam.com/video/VgJIsDJXqg0/v-deo.html
I just found out that this existed after having a CT scan for back pain..I had emergent c-section with my twins and was cut vertically…no one said anything to me about healing 😞so I’m definitely out of postpartum my kids are in school now..should I get surgery or just attempt the exercises?
Tell me more Katherine. How many finger width gap do you have? Does your stomach come to a point (cone) when you do a front plank or floor push up? You can certainly close your diastasis recti down no matter how far postpartum you are. Come to my instagram and see all the before/after progress pics in my instagram stories and on my feed. Twin moms too, you can always DM me and I'll share pics of other moms who also started past the typical postpartum season! instagram.com/glowbodypt
Hi I just wanted to ask if I have half of the finger gap is it officially closed? Can I proceed to any workout that I wanted to do?
Yay! Your abs workout for diastasis helped me. 🙏🏼 thank you so much ☺️
@GlowBodyPT how soon after birth can I check for diastasis recti?
5-6 weeks.
Hey Ashley! I have a question. So when I Kegel and bring my head up I have no separation (5M postpartum). When I don’t Kegel and don’t activate my abs while bringing up my head I hav a 1,5-2 finger separation. I hope the way I explain it makes sense. So what would You any? Does the separation only occur because I don’t activate my abs or am I doing something wrong? I’m just surprised that there’s Suxh a difference when I Kegel or not
What you are doing and your body's reaction makes 100% sense. Good news- You don't have DR. You have proven to functionally be able to control intra abdominal pressure. The pelvic floor, abdominal wall, transverse abdominis, glutes & hips all work as a TEAM. They work synergistically and if any one of those is underactive or weak, it can effect the abs, pelvic floor function, hips and back. If you are 5 months or more postpartum, you should go straight to my 10 Minute Plan. If you are less than 5 months postpartum, do my 12 Week Post Pregnancy Plan first to ensure further separation doesn't occur. After around 5 months (depending on the woman) it's pretty rare to open up a diastasis again since relaxin hormone is lower and you're healed up. In those early weeks and months pp, the connective tissue linea alba is still quite compromised and we don't want to risk further separation if you're newly postpartum.
@@glowbodypt thank you so much!!❤️❤️❤️
so im about 1year and a half post partum and I had a belly hernia surgery. The hernia is for sure not buldging but its difficult to feel the gap of the diastasis, i do cone out for sure if i attempt a normal sit up. 😅 thats when i noticed something was wrong and found your vids to help. so my question is do i need to know how seperated i am? or do i just keep working on these workouts until i feel tighter and check if there is less conning on a sit up once in a while?
I too have an umbilical hernia and haven't gone through surgery just yet. Did u notice a big difference in buldging after the surgery?
@laura hernandez yeah I didn't bulge at all after the surgery it really did help. Tho I admit I didn't fully take care of myself and am a mom of 3 so I kept breaking rules of not carrying my kids that think I damaged a little bit of my tummy cuz I bulge only a little. I suggest to really take care of yourself, and after a few check ups with your surgeon when it is okay to do these workouts, I wish I did 😔. It has been hard to be consistent for me to see if these workouts will still help after my mistake, but I'm going to find time and keep trying
@DarkAshes27 thank you for replying. I hope I remind myself to keep healing but I know it will be difficult with a 1 and 3 yr old. I plan on getting lots of help during the recovery. I hope you can jump start on these exercises. I heard no matter where you are in healing, it's good for you.
Hi i just found your page! I’m 3 years pp and while pushing my boy out I heard a loud crack and pop in my lower spine and couldn’t walk at 6 weeks pp. should I get X-rays I’m not sure what to do
Allyssa, babe 3 years postpartum and still having low back pain?! YES you need to see your provider. This is not normal and don't settle for anyone telling you it's "normal" or something you need to deal with as a mom. Please get checked out in person so you can get to the bottom of what's going on with your body ASAP and move forward with healing.
@@glowbodypt okay thank you! I’ve been told “to heal it you have to strengthen your pelvic floor ” or “strengthen your core and back” but I can’t because it’s so painful and my lower back pops constantly while working out (Russian twists, deep squats, lunges etc). I thought I was just going to have to deal with the pain to heal it. I’m going to be calling my doctor Monday 😭
I’m confused! Most other self checks I’ve done don’t have you kegel in before checking. When not “flexed” my gap is almost 3 fingers. When all pulled in tightly, I have no gap at all. I’m thoroughly confused.
Let's see how your abs are FUNCTIONING. Send me a video via instagram DM no more than 10 seconds of each: 3 videos. Have phone *over* you as you do 1) Flutter kick with hands under butt 2) Flutter kick with arms extended above your head stretching your body long 3) V-ups (crunching legs and arms together as high as you can drawing quads to chest as legs are long and extended) This will show us clearly whether you are symptomatic of DR or not. Wear sports bra/shorts so we can see your stomach.
Hi Ashley, I am a bit early with this question as I am still 21 weeks into my current pregnancy; however, I am already trying to educate myself about Diastasis Recti for the after birth. Myself and my husband do want to get pregnant again straight away after this birth #1....should I still commit to your 12 week PP plan? Or is this only for mothers wishing to leave a gap between their pregnancies? Thank you, Maeghan
Maeghan, congrats on 21 weeks pregnant! You should absolutely, 100%, without a shred of a doubt do my 12 Week Post Pregnancy Plan for yourself postpartum. You should care about DR after each baby, not just for the visual effects, but because ignoring DR will result in pelvic floor dysfunction, low back pain, and poor posture. Caring about the integrity of your core in between babies will help you not pee your pants (incontinence), avoid poop problems/urgency, avoid pelvic organ prolapse, avoid painful intercourse, avoid rib flare and ensure that you have a strong core to take care of your infant while you will (hopefully) be soon to be pregnant with number 2. If you do become pregnant WHILE on my 12 Week PPP you are safe to complete it! It is safe all the way through your 13th week of pregnancy. : ) Then you will SAVE THE PLAN so you can do it all over again after your 2nd postpartum recovery. If you plan on nursing exclusively, keep in mind many women experience lactational amenorrhea (myself included!) and do not get a period (ovulate) until solids have been introduced or even until fully weaned. I'm sure you know all of this, but just in case.
Plz share diastasis recti full body exercise..lov your videos😘
www.glowbodypt.com/12-week-post-pregnancy-plan-2
It’s not nice to call anybody ‘a freak’
I've trained over 27,000 pregnant woman so far and have yet to meet or encounter or hear from one who has not had Diastasis Recti at some point in 3rd trimester with a typical pregnancy. I am clearly joking genetic freak in the most WE WISH WE WERE YOU!!! kind of way because that'd be awesome to be that less-than-one-percent of the population woman who doesn't get it. : ) Hopefully you found this video helpful in determining if you have DR or not, and this video is even more helpful in knowing what to do as you progress forward. ua-cam.com/video/VgJIsDJXqg0/v-deo.html
Pooh. She was teasing. Ppl are so sensitive these days🤦🏼♀️