Heal Diastasis Recti with these 3 important techniques

What is Diastasis Recti?

Diastasis Recti and pelvic floor health seem to be buzz words in my niche lately. But you may be asking yourself “What is Diastasis Recti and why is it important?”

Diastasis Recti (aka DR) is the separation of the abdominal muscles at the midline (the center of the abdomen). Many postpartum women experience this “gap” after having children. However, diastasis recti is not caused from pregnancy.

photo of diastasis recti

The root problem of DR is excessive intra-abdominal pressure, which is common in the later stages of pregnancy – particularly second and subsequent pregnancies. Intra-abdominal pressure can also effect the pelvic floor and lead to other abdominal and pelvic floor issues such as hernia and prolapse.

For these reasons, it is imperative to approach diastasis recti with an integrated program that teaches you how to re-align, re-connect, and then strengthen the entire core. The sole focus should not be on ‘closing the gap’ using isolated exercises or by avoiding specific exercises.photo of how to improve your alignment

Alignment

There are multiple layers of muscle tissue that make up the abdomen. Rectus abdominis, the most superficial muscle layer (closest to the skin) is known as the ‘six pack’ muscle and is connected down the midline (linea alba) by connective tissue. When this connective tissue is stretched and weakened it leaves the abdomen unstable and unsupported. The other abdominal muscle layers; the interior and exterior obliques, and the deepest layer, transverse abdominis are now compromised and left weakened, which in turn effects the pelvic floor muscles as well.

In order to counteract this weakened and unsupportive state, we need to focus on realignment. I’m talking about full body alignment – starting at the feet and stacking your body up to align properly. This allows for optimal body function.

Connect

It’s important to reconnect with your body postpartum. Many times we want to ignore our abdomen because it looks and feels different. When healing diastasis recti, we need to learn to engage our abdominal muscles again. This takes time, patience, and constant practice. It’s easier to accomplish with the right techniques and breath patterns.

Strengthen

Once we have learned proper alignment and re-connected with our muscles, its time to strengthen. And I’m not talking about crunches and sit-ups. Full body strengthening will help support that alignment you’ve been working so hard on. You’ll also experience pain relief as well as confidence.


I have found that the MuTu System takes into consideration all of the above and more. Their approach is wholistic and supportive of nutrition, alignment, breath, specific muscle engagement as well as synergistic muscle movement. The 12 week program is gentle enough to start soon after childbirth (or even decades after childbirth) and allows you to move at your own pace into more intense strengthening exercises that will encourage the narrowing of diastasis recti and support proper alignment.

To learn more about diastasis recti, the MuTu System, and ‘what your doctor didn’t tell you’ click here 

photo of MuTu System online training program designed for moms

 

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Lavender

I’ve been using essential oils (eo’s) for years. They are amazing little bottles packed with powerful healing benefits that can be beneficial for the entire family. I use them just as frequently as I use the super powers of breastmilk, bone broth, and coconut oil.

I was first introduced to essential oils when I went to massage school in 2010. I attended a short, 5 hour class designed to introduce aromatherapy to us in order to spark an interest to learn more in our own time. I was amazed at the purity and power that a single drop of plant essence could have on the human body. And yes, it did intrigue me to learn more, so I started looking into different oils and how I could use them for myself and my family and future clients.

My first bottle of essential oil was bought from the local health food store. Lavender. I like to think of lavender as a “gate-way” herb or essential oil – Everyone has heard about lavender, it’s the most commonly asked for essential oil during a massage treatment simply because its well known that lavender helps with relaxation. Lavender is also a great go-to oil for reducing inflammation and pain. It holds antibacterial and antiviral properties too, so its my first pick when healing minor cuts, scrapes, and bruises. It can even help reduce congestion from allergies, colds, and viruses!

I love my essential oils and I want to share them with everyone. I think my new tagline should be ‘there’s an oil for that’ but maybe that’s already taken? Anyways, for all of you natural minded ‘crunchy’ mamas, do your research and add Essential Oils to your First Aide Arsenal. You won’t regret it. *As a side note, eo’s are not only for ‘crunchy mamas’ as they are unbiased and can be used by anyone.

 

 

If you’re interested in learning more about how to integrate essential oils into your life, please ask me, I love to share which products I like best and how I use them.

**These statements are not meant to diagnose, treat, cure, or prevent any illness, disease, or abnormal function of the human body.

 

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5 Reasons to get a Massage during Pregnancy

Ah, Massage! The lovely idea of taking a break: relaxing, unwinding, and letting all of the tension and stress of the day, the week, or the month just melt away. It’s a grand idea, right? Most of us won’t need any other reason to get a massage, but if you’re on the fence to pamper yourself during pregnancy, here are a few reasons why you should book that massage session now.

  1. Massage is known for helping one to de-stress, so it’s no surprise that massage helps to decrease stress levels. But did you know that it can also improve your mood? Because it has a positive effect on all of our “happy” hormones (like endorphins, dopamine, serotonin, and oxytocin), massage can help to reduce anxiety and feelings of depression.
  2. Massage therapy can reduce the risk of pregnancy complications. It has also been shown to decrease the risk of preterm labor, low birth weight, as well as lower cortisol levels.
  3. Experiencing growing pains and pregnancy discomforts – especially at your back, hips, and legs? Massage brings relief! It can also reduce swelling, joint pain, sciatic nerve pain, and headaches.
  4. The reduction in pain and the increase in kinesthetic awareness (how you sense your body) that massage creates can help you prepare for labor and birth. In fact, studies have shown that pregnant mothers who received massage therapy during pregnancy and labor experienced less pain, less need for medications, and shorter labors. Who doesn’t want that?!?
  5.  And last, but certainly not least, getting a massage regularly during pregnancy can train you for beneficial self-care habits to create as a mother. Only a mother knows the enormous amounts of love and craziness that we will experience during our journey through motherhood (for the rest of our lives). Having a good routine in place to help us wind down and restore our energy can only better our overall well being (and keep us sane).

So take the next few minutes to schedule your next massage, and the next one too, since you want to create a habit. Just as a side note – when seeking out a massage therapist, find someone who is certified in pregnancy massage. This will ensure that you get the luxury treatment that you so much deserve.

If you want to check out the research articles, click here

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Don’t Sneeze…

Don’t sneeze after childbirth! It’s a common joke that I hear about postpartum moms peeing their pants after childbirth. I used to laugh about it and thought that it must be normal since it was so well known. That’s just what happens after childbirth – we leak. We learn to deal with it – Silently.

But we don’t have to deal with leaking. Or incontinence, pain, or weakness in our core or pelvis. We CAN experience healing and live leak free with proper alignment and correct exercises.

Check out MuTuSystem.com to become empowered, educated and to find strength and support on your healing journey.

As a MuTu Pro™, I can help you improve your overall alignment and body function by utilizing the exercises from the MuTu® System while creating a personalized movement/exercise/nutrition routine specific to your needs. I offer one to one online and/or in person training sessions.

You’re not alone. Don’t suffer silently. There is hope for healing.

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the core and more

Our changing body can sometimes fail to function properly and it can be difficult to talk about it and resolve the issues. It’s important for us to talk about these changes and seek answers to our problems.