When I saw that The Tummy Team was offering a Pelvic Floor Rehabilitation course, there was no hesitation; "I MUST take this course!" You see, I am a mom of 4 littles who had these 4 littles within a 4 year period. I was uneducated about diastasis recti and pelvic floor issues until the last few weeks of my pregnancy with my 4th child. Meanwhile, suffering from an aching back, round ligament pain and everything in between, I knew there had to be something to fix these issues. That is when I went on a search to find out what was going on with my body and how I could nurse my body back to health without breaking the bank. This is where The Tummy Team came to be my onsite nurse, in the comfort of my own home, on my own time.
This post is sponsored by The Tummy Team.
The Tummy Team is comprehensive physical therapy that address core weakness and pelvic floor issues. Their program is unique in that their rehabilitation is designed to functionally integrate into your everyday life. Can I say, that this is a must!? I could not afford an all day outing with my 4 littles to see a pelvic floor specialist 45 miles away from me. If you're a mom you know that the schedule just does not always allow for self care, especially to this extent. The Tummy Team offers online training to your needs and their programs cover diastasis recti, hernias, pelvic floor dysfunction, sciatica, back pain and so much more. This sounds more like it; even the busiest mother can take time after the kids are in bed and do this program! Now you may be asking, "this sounds great and all, but I have no idea what diastasis recti is, and I thought pelvic floor dysfunction only happened for older women. How does this program apply for a mom like me?" Well let's see, where do I begin?
Diastasis recti... you may call it the mommy pooch, beer gut, muscle separation etc. It is where your transverse abdominis meets in the middle and encapsulates two other tummy muscle groups and all your organs.
Many factors can contribute or increase the likelihood of getting a diastasis recti such as:
When you become pregnant, that muscle tears a little at a time, especially if you are not aware that you can rip them apart. Having multiple pregnancies puts you at greater risk of having muscle separation, which can lead to back pain, constipation, poor posture, hernias, not being able to hold your pee when you cough, sneeze or jump and prolapse etc. So, you can do a test on yourself and see if you have one by doing the following:
The diastasis is measured by the number of finger spaces that fit in between the two rectus abdominis muscles.
Normal = 1 finger space separation or less.
Diastasis recti = a separation or gap between the rectus abdominis muscles of 2 or more finger spaces.
This means the tissues joining the rectus abdominis muscles have either stretched or split apart. The wider the gap, the larger the separation of these two muscles.
Lie on your back with your knees bent and your feet flat on the floor. You can place a pillow under your head for more comfort.
Place three fingers just above your belly button facing down towards your feet.
Gently lift your head off the ground and you should feel the ridges of the rectus abdominals. You are trying to feel how far apart (in finger distance) these two ridges are away from each other.
Note: Test at different locations down the mid-line from just above your belly button, to just below. It is most common for the biggest part of the separation to be around the belly button.
The depth that your fingers go down into your belly is a test to see the condition of the Linea Alba (the connective tissue between the rectus abdominal muscles). The further down your fingers go into your belly, the weaker the Linea Alba. Avoid having your head up for too long, if needed lower your head and repeat to continue the check.
So you came back and maybe realized "Hey there is something to this stuff, I have some of these symptoms and a separation." Whether big or small, The Tummy Team specializes in reversing diastasis recti and pelvic floor issues while rebuilding your true core strength to help you live the life you were meant to live with the kids in tow. I'm excited to tell you about Tummy Team online courses to help you address this problem.
The Floor of Your Core 8 week program is especially designed to help women with severe pelvic floor dysfunction. This online training will help you build the foundational strength of your internal core and specifically your pelvic floor muscles and gradually integrate that essential strength into your everyday life. This program helps anyone struggling with stress or urge incontinence, pelvic prolapse, constipation, pelvic pain and instability or pain with intimacy. The Tummy Team's approach is beyond Kegels and focuses on the functional strength and resiliency of these essential postural muscles.
An abdominal splint is a medical-grade, non-constricting support that reinforces the corset of the body. When worn properly, it helps pull together and stabilize the two sides of the abdominals to allow healing, reconnection, and support for the core, spine, and abdominal organs. Learn more about splinting at thetummyteam.com/splinting.
I am currently taking the Pelvic Floor of Your Core Rehabilitation online course and I'm excited to let you know my experience and how I personally benefit from this self-directed rehabilitation course. Stay tuned! Visit the Tummy Team YouTube Channel and check out their educational resources, and visit their website and learn more about how to restore your core!
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