How to Get rid of your Mommy Belly!
In my practice I see a lot of pregnant mothers and they often ask me during their pregnancy what is causing a tearing, burning pain often at the top of their pregnant abdomen just by the ribs. Often they think its indigestion or baby kicking them in the ribs, but it is a separation of the abdominal muscles called diastasis recti. Often mothers feel batter after the abdominal muscles fully tear and the burning sensation disappears, however this can result in the mommy pooch after baby is born as well as making their core weaker which may cause spinal instability. Many women struggle with getting their abdominals back after having a baby. Back pain, poor posture, pelvic floor problems, gastro- intestinal disturbances like constipation and bloating are all symptoms that occur when the support system for the back and organs is the weak connective tissue instead of the muscles. Most women who have had a baby have a diastasis recti, and this usually gets worse with each pregnancy.
How do you know if you have a diastasis?
If you have a protruding (pregnant looking) belly OR your belly button is an outie OR you have a half football (alien like) bulge when you lift your shoulders off the ground, you most definitely have a diastasis! An umbilical hernia is a side effect of a diastasis recti.
Lie on your back with knees bent, feet flat on the floor. Place a hand behind your head for support. Next, place the index and middle fingers of your other hand just above your belly button, pointing them downward. Raise your head and neck off the floor and press your fingers into the separation between your muscles. If you can fit more than two fingers into the opening, you likely have a diastasis.Often the top of the tummy will form a tent- this is indicative of a separation.
Here are a few exercises that will reduce the diastasis. One rule to remember DO NOT DO CRUNCHES as this will increase the diastsis.
Dr. Joelle Johnson practices at Family First Chiropractic and Wellness located at 142 Erickson Dr, Red Deer
403-347-3261
www.familyfirstchiro.ca
The Bridge: Part ILie on your back with your knees bent, feet flat on the ground and arms at your sides. Take a deep breath and pull your belly button in.
The Bridge: Part IIAs you exhale, slowly tip your pelvis up so that your upper body forms a straight line from your knees to your shoulders, as shown. Hold for two beats; take another deep breath, then exhale and slowly roll back down.
The Modified Hundred: Part IIAs you exhale, slowly lift your neck and head off the floor, extending your arms on either side of your legs, as shown. Be sure to keep your stomach muscles pulled in. Hold for two beats, then take another deep breath and slowly lower yourself as you exhale.
The Flat-Belly Fly: Part I Lie on your back with your knees bent, feet flat on the ground. Lift your legs one at a time so that your calves are at a 90-degree angle to the floor. Place one hand on your belly and the other arm at your side, palm down, as shown.
The Flat-Belly Fly: Part II
Pull your stomach muscles in and with a slow, smooth movement, open your legs as far as you can without puffing your belly out; slowly close your legs.
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