So you look down at your tummy and your not exactly happy with what you see. Maybe you just had a baby 6 weeks ago or 6 years ago. Maybe you've decided it's time to start exercising again and things just don't feel the same. First, stop and love your body for what it was able to do for you. It carried a baby, gave birth and cares for your baby. Let's facing it, that's pretty cool! Now, take a closer look at your tummy, have you noticed a gap in the muscles? It's called a diastasis recti (DR). A DR can occur when the diastasis rectus or 6 pack muscles separate. Click here to watch Wendy Powell of MuTu®System show you how to check the gap. This gap is a result of the abdominus rectus or 6 pack muscle fascia separation. You might be thinking about how your tummy looks, but let's talk about how the deep core and pelvic floor work together. As a pelvic physical therapist, I work with women to regain pelvic floor and abdominals that function together to reduce back and neck pain, stop leaking and return patients to fitness and exercise programs. I tell my patients that in order to be strong on the outside, you must be strong on the inside to the real core. My patients would ask what exercises do you recommend? What can I do at home? I searched and found MuTu Systems. I was so impressed with MuTu systems, that I became one of only 30 MuTu Pros certified. MuTu Systems will teach you to love your core, find your alignment, eat right and breath right. As a MuTu Pro™ Certified Trainer, I will be your guide, cheerleader and support. Clicking here to get my exclusive 20% discount for the program.
Yes, I'm a Pelvic Physical Therapist and I don't think every female that leaks and has an abdominal gap should stop doing CrossFit. In fact, many activities we do every day puts more stress on our pelvic floor than heavy lifting. Let's start with things we all do...sneezing and coughing, put more force on our pelvic floor. Next question, does squatting to lift nothing from the ground or say a two gallons of juice from a counter? Two gallons of juice. Last one, walking 2 miles or crunches? Are you thinking crunches? Well I got this one wrong too, it's walking. These are some of the things I learned in a course given by Antony Lo, The Physio Detective. If you are leaking when you CrossFit and would like help scaling exercises, I'd like to help you. Send me an email or leave a voice message.
Postpartum recovery for your pelvic floor and abdominals
The French medical system provides every women with postpartum care for their pelvic floor and abdominals. This care is important to regain a pelvic floor and abdominals that supports back and neck, supports continence and supports intercourse without pain. Rebuilding core strength is not just about looks, it about building an strength within. Regaining abdominal, pelvic floor and deep back muscle are important to build a strong "core" to support your back and neck when you are carrying and feeding your baby. Core muscles must work with pelvic floor to prevent leaks when you laugh or pick up baby. Intercourse should not hurt after having baby. If you had an episiotomy or tore during delivery, when the tissues heal, a scar may develop. This scar is less stretching than muscle and may be a source of discomfort. Pelvic Physical Therapist are special trained to address these concerns and is covered by health insurance under Physical Therapy services. You deserve fully recover from pregnancy and deliver. You deserve a body that is able to function effectively for you as you care for your new baby.
We kicked off the first of a regular occurring event last month. Only 35% of American adults consume the recommended daily allowance of calcium. The rate of vitamin D deficiency is on the rise. Calcium needs vitamin D to be absorbed. Women 19-50 years and men 51-70 years need 1,000 mg/day of Calcium and 600 IU/day of vitamin D. Women 51-70 years need 1200 mg/day. Look are your diet first to see if you are getting enough calcium and vitamin D. If you are not getting enough in your diet, then look to food you can add. One serving of yogurt or milk will give you 25% of RDA. Can't eat dairy? Then try Almond or coconut milk or fortified juice. Still not able to get enough? Take a supplement of no more than 500 mg of calcium and vitamin D, because that is all your body can absorb at one time. Added regular exercise to your week. Strengthening exercises for bone density, flexibility and balance exercises to help prevent falls and aerobic for heart health. If you have already been diagnosed with osteoporosis, take care to not bend and twist and the middle of your back. This is the most common place for a spine compression fracture. If you would like more information go to American Bone Heath. If you would like to be invited to our next talk on osteoporosis, Like our Facebook page or sign up to get our newsletter.