Hello sisters!
Ok, it’s time for me to look after me and take care of this aging body of mine! I’m just torn in what the next step should be.
I’m late 30s, my youngest is now 7, I’m sick of peeing when I sneeze, couldn’t do more than 5 push ups (unless my life depended on it) and have an active mind that easily convinces itself that tomorrow sounds like a better idea.... ha!
I was told I had ‘diastis recti’ after one of my babies births (the splitting of the abdominal muscles) and to be careful with any sort of sit ups / muscle work. Well... I just avoided it all instead! And now back pain is becoming more of a regular thing in my life... uh oh!
Should I try a gym? Look for a personal trainer? Start with walking? Help!!
Is there a DVD I should get? A group I should join? Some accountability people to kick my butt?
I’m wanting to build core strength and endurance rather than a slim figure. Looks have never really been that important to me. Gave up on that a while ago! Ha!
Thanks for any and all advice! Appreciated!!
4 Replies
Start with your GP to talk about diastis recti and your incontinence issues. I’d be asking about physio and or exercise physiology referrals at the very least. In the mean time walking is a fantastic form of exercise.
There are some fantastic gyms and trainers out there but there are also some really shitty ones. Getting the right advice from GP + physio/ physiologist will make your journey a much more positive one and will decrease the chance of you doing more harm than good.
A referral to a physiotherapist :)
Agree with the gp and physio recommendations. Check in your area for mums and bubs pilates they are usually done by physios who specialise in the postpartum body especially diastsi recti.
For some home tips i have a fab app for training your pelvic floor called kegal trainer by olson apps. It gives me reminders and little workouts throughout the day I've found it helpful. Also check on facebook for mummy fitness she is now a qualified pt, she has three kids and has diastsi recti aswell. She posts some very helpful information
Agree with all the other recommendations, but would also suggest following Girls Gine Strong on Facebook. I am a PT and there is a lot you can do to strengthen your core (your core is NOT your abs!) so I would suggest finding a good trainer who has experience with post partum exercise and rehabilitation. Physio in conjunction with fitness training will give you the best results! I was incontinent for 3 weeks after my birth due to forceps damaging my bladder...like full on wetting myself, but with pelvic floor work and physio I don’t even leak when I sneeze and it’s only been 6 months since my little one was born! As for diastasis recti, it’s really common but depends on the degree of separation on how to treat it. If it’s extremely wide separation, surgery may be the only option, otherwise a tummy belt and physio may be enough. Good luck!