3 Moves To Heal Diastasis Recti
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- เผยแพร่เมื่อ 21 พ.ย. 2024
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Do you want to know the best movements you can do to heal Diastasis Recti? Watch this video and we'll show you 3 moves that you can do in your own home to heal Diastasis Recti.
If you enjoyed this video, please give us a thumbs up and share it with someone who is looking to heal Diastasis Recti!
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Hiatus hernia, and this diastasis recti upper right side just below my right breast
Can I do these with 3 cms long hiatus hernia? Additionally I have got this diastasis recti and probably hernia got it worse or the other way around..help please 🙏🏼
I just want to say I've been looking for a channel like this. I don't aspire to be a body builder, I just want to fix what's broken and get healthier. Thanks.
Exercise instructions begin at about 3:07.
started having back pain that just got worse with movement.... doc sent me for physical therapy, and diastasis recti was the PT's diagnosis. She nailed it when I tried to do a "crunch" like movement and the area in the middle of my abdomen bulged out in a line between my sternum and belly button. Sooo-- NO crunches for me, but very similar exercises that are shown in this video. If you ever feel the "bulge".. stop, and reset. This is a great video.
Did you fix your DR?
@@ajcarmageddon I'm into about 2 months+ or so into physical therapy(3 times a week) with a great team, and I'm making progress on the DR. I have some pretty strong abs now, and the gap is closing it seems. Back pain/tightness has subsided.
@@creative_one-z6f How long are your sessions?
Thank you so much for explaining proper form! So helpful!
Excellent instruction as always, thanks coach 👍
Who are you? his sister?
This is so me!! When I do situps, it looks like a normal fist coming out, like the movie Alien. Sometimes I can control it with concentrating on using other muscles. I had no idea doing extra exercises to rid myself of this big gut, I was making it worse! I hope these will help get ridof the fist and loose some girth (brooks). I am under 1800 calories a day for an active farmer 6'4" but at 300 lbs, 60 yrs old, ex athlete, you get the idea. Wish me luck
Isn’t that a hernia popping out?
No it's not a hernia popping out.
You can do more than 1800 calories! Do you ever watch Dr. Mike on his channel Renaissance Periodization? He has a really good playlist for losing weight while still being active. He's got a PHD in sports science, so it's not BS fad advice or anything. It's stuff that is proven to work. Anyway, best of luck whatever you choose
Thank you! I been struggling to figure out the proper way to do the workouts and the elevator explanation was very descriptive and helpful. Making realize I had been doing it wrong, thank you so much
Every other video I've watched cautions against anything with leg lifts but your second exercise recommends them...are they all wrong but you're correct? I'm too old to do it wrong, I won't get a second chance if I do these exercises and it ends up making my diastasis recti worse, lol.
Great explanation and very informative. TY !!!
Thank you so much for this, your first exercise is a game changer for me. I am a man with DI and I suspect it happened because I was doing abdominal exercises without properly being told how to engage my core muscles. Consequently I developed DI and get a bulge whenever I do core. With your muscle engagement tip I can now do abdominal exercise with no bulge. I hope this will eventually lead to an improvement in by DI as my core strengthens. Than you!
OMG thank you so much! I've seen other places where they just give you core exercises. + Without the proper form I ended up using my lower back muscles to compensate and hurting my back really badly. I actually had to quit doing Pilates because they stress keep the natural curve in the back while doing core exercises but well my core muscles were so weak after having twins. I just did the elevator exercise for a little bit and now I'm walking around feeling how my core muscles still engaged. It's amazing! Thank you so much!!!
Great information into why you're going to be doing this excercise is important.
Great explanation of exercises. Most of them done in Pilates so I would invite people to join local Pilates classes. The only comments I would have is as you push the sides of your tummy into your fingers ensure that you are imprinting spine and not pushing through the diastasis recti area. Also, this exercise is lacking easier options. If you finding it hard please do those exercises with one leg resting on the floor and only work your other leg. Basically, one leg at the time 😊
I just did this for the third time!! It’s really hard for me but I’m going to try it for the next 30 days😅
Approx how long will I see results doing this everyday Sir. THE SARGE
Awesome video thanks, I'm in the process of learning everything about diastasis recti so I can coach my sister through it.
At the end of your video you recommended a beginner exercise video of yours which features push ups, I read somewhere that push ups are one of the exercises to avoid if you have DRA. Should I ignore that info and have her train that when she built up the proper core engagement from the basic movements in this video?
thank you, very useful for my upcoming Baby Pilates courses in school, for mama's who just gave birth
I have had three surgeries, on my abdomen, can these exercises work?
Can you do the elevator if you have an umbilical hernia in addition to a distasis rectii?
Hi there! That's a great question! If you are ever concerned about whether one of our movements or if our programs is a good fit for you, you are welcome to show our movements to your doctor or primary care provider and see if they believe it would be beneficial for you!
If you have movement related questions though, then our coaches would be happy to discuss and provide general movement advice in our program! Here's the link to our free 2 week trial, no CC required, if you're interested:
link.weshape.com/s-nct
I've always had the diastasis recti...I'm 65yr old. Athlete in school...military, always active. Never bothered me. No hernia. Is this bad.
Omg.. great way of explaining that bracing action! I play with the muscles in my stomach anyway so this was very informative as to what I was actually doing, thank you🌻
@Rise_333 Omg.. is not a prayer to God it's an offensive act towards God. Those are Gods words not mine in the holy Bible Gods love letter to us personally. God tells us specifically to go into our private room and pray to Him. I mentioned this in love not sarcasm.
Quit being a bible nazi and judging people, claiming you're educating them.@@Trytrytryagain1234.
I got it by following the directions in “Starting Strength” by Mark Riptoe and his guidelines for the Valsalva maneuver. He describes everything in his book to the extreme degree except for this. He says “in fact, it is a good practice to take the deepest breath you can and hold it before each rep of your heaviest sets”. 52 years of working out wrecked and damaged by following his directions. This is also referred to as the Bible of strength training and Mark the god who wrote it.
Valsalva maneuver did not cause this, unless you're doing it terribly wrong.
To expand in this, you brace your core, breathe in, stay braced and hold. Don't hold your mouth shut like you're diving in a pool.
Lots of people just think they can take a big belly breath, but that won't help your lift and will probably contribute to your DR
Here’s what I know, in the book, Starting Strength, Mark Riptoe describes this maneuver. This is quoted “In fact, it is a good practice to take and hold the biggest breath you can before each rep of your heaviest sets.” I had worked out for many years prior to taking this advice. I was a 325lb bench and 445lb squat in the Army and have worked out all of my life. This advice, horribly written, was the direct cause of my Diastasis Recti in my early 50’s by following it foolishly. I have since understood the Valsalva maneuver and when practiced correctly, it is as designed. The inherent problem with Mark Riptoe in his book is that he tried too hard to fill the pages with science and jibberish, diluting the essence of the knowledge he was trying to convey. I’m sure that a live session with him would not be filled with all of the fluff in his book, it would be filled with knowledge, advice and pain. I just get to walk away with diastasis recti from an extremely poor description.
How is safe to stair up and stair down in diastasis recti
Can you do this movements if you have scoliosis with a S curve.
I dunno if this is contributing to my severe back pain
For example, any day I didn't get up to 5 hours or more of night sleep, I suffer a lotta back pain through the day
I'm hitting the gym in January 2024 and I'll make sure my instructor assesses and focus on this before any other thing
Awwww, I sure have a looong way to go, before getting to the state of being able to beging this healing! I've got a giant abyss to heal... but thank You for this excellent explanation video 💕💕💕
Video is great, but the music is distracting.
I have a bulging disk in my spine. It causes more pain than the Diastasis Recti. I don't want to aggravate it. I can see that some, if not all of these movements would do that. What are my options?
Is this ok to do with an umbilical hernia? Please answer as I want to do this if it is safe! Thanks!
No no no. This will exacerbate ANY kind of hernia. This guy doesn't understand how the transverse abdominis functions. Pressing the low back into the ground recruits the rectus abdominis, which runs across the grain of the TVA. So you're just training that and doing jack shit with your TVA.
Only thing that has ever worked for me is to do the exact opposite of what everyone says. Full situps, or even decline situps, planks and side planks in a trx with a reach under and pike. Aka strengthen the entire core
how often per day/week is safe?
I have this and also hiatus hernia, anything that I must avoid from this video?
I am not expert, but I just found out I have a ventral hernia and have been researching a lot lately. What I’ve learned is to avoid creating pressure and pushing out so I’ll stay away from all these exercises. Not sure abt hiatal though
Likely a bad idea for you. I'm not a PT but I am an RN, and a hiatal hernia will be made worse by increased intraabdominal pressure, which all of these exercises will do. I'd wait to work on abs until you consult your doc and probably a surgeon
Is it ok to see the dome shape while activating the core? I'm 5 months postpartum with DR.
Don't do this. This guy has no clue what he is talking about, you do not want to push your belly out. Horrible advice. Look up pelvic pt. There's a few channels, this guy is going to cause worse symptoms.
What's your basis for your opinion? This makes sense from a physiological standpoint.@@jenniferveal1214
Please don't follow these instructions. This will exacerbate your symptoms.
How long it takes to heal
I have had a s1 l5 fusion and have had alot of problems getting up to move I have trouble doing leg lifts
Can’t the movement you show at 4:11 cause a hernia?
If you experience a bubble sensation or suspect Diastasis Recti while performing leg raises, you should immediately discontinue the exercise. I recommend focusing on planking or other core activation exercises instead, as these do not involve stretching your muscles. Speaking from personal experience...
Adding to this, if you ever feel significant discomfort or pain during this or any of our movements, then stop the movement! We do not want to push too hard and injure ourselves, so always pay attention and respect your body's limits.
If you're ever concerned about whether this movement or any of our movements are a good fit for you, especially if it pertains to an injury, illness, or condition, then please consult your primary care provider first before attempting. WeShape cannot replace the advice of your doctor or medical provider.
My dr bulges out while doing these exercises , am I doing it wrong?
Will this actually close the muscle nearer to center line again or more likely keep it from getting worse?
I am 69 year old male and hopefully my new young wife will not see the alien ...if I can rebuild it that is :)
Can I still deadlift and squat with a diastasis recti?
I don't think so.
Why not?
What if you have dealt with DR for many years not knowing it could be dealt with???
I never knew what it was called let alone it could be healed
Yeah, I need a physical therapist for this.
First one uncomfortable almost small pain
Non dare consigli sbagliati
Not sure if I have this condition. Never had kids. Would I benefit from this exercise?
Sharon Hi Sharon! That's a wonderful question! Of course you can benefit from these movements! These movements focus on building a good mind-muscle connection within your core and to help you strengthen your core. A strong core not only helps people with this condition, but also people in general to keep their back and spine safe as they move throughout their daily life. Even professional lifters use this movement to keep them safe while lifting heavy loads, so this is an extremely practical movement with many benefits.
If you have diastasis recti, which is a separation of the abs, why in the world would you push your abs apart?
I wish I can raise both of my legs at the same time. I tried it and I had to support it with my arm. 🤦🏾♀️
It’s hard for me too but keep trying
thank you! I've been lookin for this for a few years now. I hate the way my belly looks because of this ish. I'm going to add these to my routine. I already had the reverse crunch and leg raise on it, but I never heard of the elevator one before.
I doubt this will help heal diastasis recti, you are cueing for activation of rectus abdominis and ext oblique, this is exactly when patient's see the bulging through linea alba. Crunches are exactly the thing you should be avoiding...
Women don’t get made he is giving device that will help boys and girls so like …..
Nobody says what exercises you cannot do, I want to get back to doing calisthenics but I have no idea if I can do strength exercises, I am 60's male
Do a search in TH-cam. You can definitely do strength training. It's best not to lift weights over your head, after the age of 40
I’m nearly 60 and do strength training and lift weights over my head. Lifting weights is really important as we age
Great question, I"m asking the same thing. THE SARGE
Omg no! This is going to get women to push their bellies. They need to EXHALE and draw their pelvic floor and bellies in without moving the spine. This can also cause pelvic floor pressure and prolapse. This is not ok advice and as a pelvic floor postpartum PT, I clean up poor strategies all the time. Please stop this advice
I just saw a doctor elsewhere saying that working the muscles can't fix the problem anyway because the main problem is permanent tendon damage and that can only really be repaired with surgery. Surgery obviously isn't appealing to most people though so they search for a solution and there is always someone happy to sell you something.
Yeah I'm not the only one! All are bulging exercises hahahaha
Michelle Kenway is a pelvic floor PT with a TH-cam channel. She has a bunch of videos to help with this.
Or men.
Omg is an immoral act towards God Whether we speak it out loud or type it from our heart. God is a cardio knower He knows the human heart. No judgement intended sister speaking to reverence towards God.
Not just any Core exercise works for diastasis, becareful because you can get a hernia or make the diastasis worse. Not sure these are the right exercises.
@ingamz5200 I literally just came from my doctor and was told I had this and was also told to avoid all the excersises in this video
A hernia does NOT potentially lead to diastasis recti.
❤️❤️❤️❤️❤️❤️❤️❤️
bro my bulge pops up when I reverse crunch, but when i kept the hold the bulge don't appear 😮 omg
Can I still get drunk ? Asking for a friend.!
Are you sure that the elevator actually works pushing your stomach out is what happens naturally when you have Diastasis Recti, It takes more effort for me to suck my belly in and hold it, than it does to push it out.
Did you ever have Diastasis Recti?
I don't think this exercise is healthy because to do this is activating the tenting or alien like effect when I do this. I was told that anything that causes you to tent to stay away from because it will make it worse.
Did you know that? or are you just trying to make video content?
Like So called Doctor berg and his Keto diet bullshit that already kill one of my friends and gave his father a heart attack.
and caused my cholesterol to jump up. I had to take on a vegan lifestyle change for a bit to get my cholesterol back down
I quit eating meat for awhile but decided to just have chicken fish and turkey now and be mostly vegetarian, So fare it has been awesome
I am now longer on diabetic medication, I have lost 20lbs I went from a type 2 diabetic down to a pre diabetic and have been a pre diabetic for 7 out
of 9 years. any way this is getting off the subject. thanks for the video I hope this works Cheers!
Ps, the reason why I am asking about if you ever have had Diastasis Recti is because I would like to see some sort of proof that this type of exercise Had really helped you in any way.
other than having someone trying to blow smoke up my ass and injure me worse than I already am because they are trying to make money from likes and views.
Take care and I wish you the best Cheers!
But your coining, I’m not too sure your doing it correctly
All wrong.
He's not. It's wrong. Very wrong.
Введите пожалуйста титры на русском языке
Uuuuhhhh... can't get past those girl shorts... nope - not watching..
Background music. Really not needed.
Thank you for your feedback!
Sorry. Sounds too complex. Too many things to remember to do. ♥
The bottom line is simple. You don't like Trump, you don't like Biden? Vote for Kennedy! Don't vote for someone just so the other guy doesn't get elected!
Oh my, too much of a good thing. Too much talking; too complicated. I think a good bridge activates everything.
It's not good instruction. It's the opposite of what you should do.
NO! I never comment on a video but a new mom with DR I can’t be quiet and have another mom think this will work. Pushing out your abs and holding…no. 😯😬🫣