Tuesday Tip Diastasis Recti

Diastasis Recti Tuesday Tip

Tuesday Tip this week is about Diastasis Recti (ab separation) after pregnancy!

diastasis recti online programI’m posting this picture because this was the point of my fitness journey where I could FINALLY say my DR was healed. It took nearly 40 weeks of rehabilitative exercise and being mindful of my movements to get there and feel comfortable doing some more advanced activities again!

Today’s tip revolves around things to do in your DAILY LIFE to help prevent and/or treat diastasis after baby.

Diastasis Recti DON’Ts

1) Don’t get out of bed with baby in your arms, you are essentially doing a weighted situp.
2) Don’t lift heavy weight overhead (e.g. getting a heavy item down off a top shelf)
3) Don’t pick up items off the ground with poor form
4) Don’t overdo it. Be mindful of your daily activities and rest when needed.

Diastasis Recti DOs

1) Log roll out of bed. Roll on your side and use your arms to assist.
2) Your core activation and TA exercises (look out tomorrow for video)
3) Ask someone to help you with housekeeping tasks
4) Use support when needed (love @baobeimaternity products and my kinesiotaping techniques!)
5) Lift your baby and items off the floor with good squat form and pre-engagement of your core. Breathing out and sucking in your bellybutton before you lift really helps!

Check out my previous posts on diastasis recti to learn more!

Diastasis can improve at any stage, even years after baby. Sign up for my 6 week postpartum personalized online training program to help you heal your diastasis and firm and tone your whole body so you can look and feel confident in all that you do.

In fitness and good health,
Natasha

Shoulder Mobility and T Spine Stretches

Today’s Tuesday Tip is something I really need to work on myself!

Poor T spine (upper back) mobility can contribute to tight chest muscles, hunched over shoulders and of course…pain.

You can treat shoulder pain or dysfunction with upper spine mobility and stretches. The shoulder and thoracic spine are closely connected and in order to work properly they must work well TOGETHER.

Before exercising your upper body (especially shoulders) always make sure to work in some T spine stretches and corrective exercises after your dynamic warmup. This will help prep your neural system for the workout and allow your shoulders and spine to work better together! Check out the video below for a couple of easy stretches to do at home.

Meal Prep Tutorial- Week 1

I love to meal prep, I have been making my lunch since I was about 8 years old, so this all seems to come pretty naturally to me. When discussing nutrition with my clients a common theme I come across is, “I hate making my lunch because it takes so much time and I make such a mess, so I usually end up eating out”.  Although this may be true (it can be super messy sometimes), it definitely gets better with practice! Having an organized approach and doing things in the proper order can both save time and cut back on cleanup time.meal prep tutorial

Pilates Instructor Certification – My Experience

A couple months back my friend Chanda at IMX Pilates Santa Barbara invited me to attend her Pilates certification course. 40 hours, packed into two full weekends. I was a little worried about having to be there all day, but I anticipated it to be easy, no big deal, and it was something I’ve wanted to do for a while so I said yes.

IMX pilates instructor

It was actually ridiculously hard in so many ways…

What I found challenging about the IMX Pilates Course

  • Physically – We started our day off with an hour Pilates class. We then reviewed a bit of material and practiced all the exercises we learned on our classmates. We then finished off the day without another grueling workout. It was intense! My abs were so sore I couldn’t even laugh!
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