Closing Abdominal Separation 100%
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- Опубліковано 17 жов 2024
- By all standards 2 fingers or less is fixed, but not always for me with my patients. If a patient doesn't feel firm enough in the middle or if they separate more when they load, this is not good enough. If it's 2 fingers and very firm under the middle of their abs, drawing together and pushing out my fingers when loaded, then I'm happy. I find most women (depending on where they start) can get back smaller than 2 if they are loading correctly.
Now, you might be able to raise your head and squish your abs together with your hands, and if you do that enough, they will learn to go together when you lift your head, but does that carry over to a kipping pull up or a burpee? I’ve noticed it doesn’t. This patient is more likely to have hip, back and neck pain down the road because they are not loading in a functional way.
Drawing in your belly button is not the best way to close your diastasis. It doesn’t hold, especially under a load, like picking up a heavy toddler or moving the couch, let alone hard exercise!
When addressing full diastasis closure forever, I look at a few key things:
Rib alignment and movement
Diaphragm activation
Core strength
Pelvic alignment and hip strength
Then how the body puts these parts together. I find in almost all women with abdominal separation these things do not activate seamlessly together as a unit, and that’s what stalls progress.
One of my favorite exercises for getting full closure is a torso rotation with rear glute engagement. You align the ribcage over the hips, engage the back glute and then activate the core. This brings together a cross body system that you need for basic things, like walking and putting groceries in the trunk.
Here is a quick video of a patient demonstrating. As you can see, I'm almost 9 months pregnant with my second. Even though I'm pregnant, my abs are still contracting correctly and holding together, this allows me to very agile pregnant and helps for quick post baby abdominal recovery. (If you are pregnant and want to learn more, check out my pregnant posture challenge.)
Coaching notes:
Start in a half kneeling position. You can do this exercise with either leg in front, but I find if the inside leg is forward it helps decrease cheating from your lower back.
Come tall - tucking your chin - lean forward slightly.
Engage your back glute and tuck your ribs down in the front. This makes sure you are not over-arching your back.
If you need to, feel your paraspinals (the muscles running up and down your spine). I want them relaxed and not engaged.
Slowly rotate from your ribcage, keeping your hips completely still. You should feel the burn through both sides of your abs in the front. Imagine your core is a washrag and you are holding your pelvis and belly button completely still (bottom of the wash rag) and twisting the top (ribcage) to really ring out the washrag.
On one side your internal obliques are working, and on the other, your external. A perfect crossbody core connection.iStock_000020573180_Full
Fight your way back. Go slow. I want more activation for the slow unwind than for the rotate forward. You should feel this on both sides. If not, that’s telling you one side of your abs is not firing and that’s a bad thing for your abdominal separation and your spine!
The goal is to turn on this crossbody movement pattern and then have it carry over into walking. The patient in the video did not activate her obliques when she walked and she slipped into a pregnant walking pattern, letting her ribs flare, which increases stress on both your pelvic floor and abdominals. By telling the brain through corrective exercise to activate these muscles, we get them to carryover into everyday life, thus fixing an issue naturally, forever.
I always learn so much from you and your instructions. Thank you so much for sharing your knowledge and experience. You give me hope.
This is called Pallof rotations with a hold in the PT jargon for those thatneed more. Thx for this video.
Excellent Demonstration
Mam, I have Diastasis recti. And also have wide ribcage. Could you please tell me which exercise can i do?
You might really enjoy this free course!
www.coreexercisesolutions.com/dr-series-signup/
I am unsure what she is actually doing with the resistance band? What is it connected to? Or is she just holding it with one end in each hand and pulling apart? Or am I missing something really obvious?
Her hands are together and the band is tied to a pole.
Yes, sorry, I see the hands together now. My computer was hiding the top of the video before. I have been trying this exercise, but my back is sore--assuming that means I AM allowing my back "to fire.". Any tips on how to stop this? I've tried, but I can't seem to make it relax once I start turning. Thanks!
sorry, I forgot to mention that I AM putting the inside leg forward, as you suggest in the written instructions.
This is a very advanced exercise and at the very, very end of the DR program. So, the best advice I can give you is to start at the beginning and build your base correctly to get the right muscles firing. That way when you overload them with something hard the right ones kick in! :)
www.coreexercisesolutions.com/connect-your-core-close-your-abs/
Thanks, Sarah, will do
Hi, I know this video is old but I'm just seeing it, can I do this every day? If so for how many minutes?
Amazing tip, loving your educational videos. Keep up the good work :)
Thanks Minna!
Just saw this video. Question: can this exercise work with men with diastasis recti?
It can yes!
Can you do this same movement from standing and rotating and get the same effect?
Yes. In theory, you can do it in standing and get the same benefit, if you can keep your pelvis stable. It's much harder to stabilize the pelvis in standing. So, it would take the exercise up a notch in difficulty! :)
Great 👏❤
great!
Thanks!