Posts Tagged ‘Fitness Tips’

Together Again: Diastis Recti

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Article & Photo Courtesy of Well Rounded NY.

Julie Tupler can help you keep your ab muscles intact.

A woman’s body post-pregnancy can be full of surprises – hello to still looking 7 months pregnant when you leave the hospital, leaky boobs, and night sweats – but most of these surprises are the result of our bodies natural healing process as hormone levels shift, organs contract, and our focus shifts from growing a human on the inside to caring for a newborn on the outside.

However, some “surprises” linger longer than others and a diastasis recti is one such surprise. What is it, you ask? In a nutshell, the term refers to the separation of the left and right halves of your abdominal muscles. Normally these two halves are joined via connective tissue but during pregnancy, the growing uterus often weakens this connective tissue, causing your abdominal muscles to shift and the weakening of muscles that play a key role in supporting your back and your organs.

A diastasis can result in cosmetic issues like the dreaded “mummy tummy” and can also lead to back pain, pelvic weakness, and other issues which stem from a weakened core. As such, it’s something many women in New York and beyond are eager to avoid or repair, and when the time comes, Julie Tupler is usually the first person they call.

A registered nurse, certified childbirth educator and certified personal trainer, Tupler is a pioneer in the field of maternal fitness, with a special focus on the prevention and repair of diastasis recti. Her practice takes women through a comprehensive program, either in person or online, that has been proven to significantly help heal their abs.

Below, Tupler tells us more about diastasis recti, how women can care for their bodies during and after pregnancy, and how they can regain their strength in the months following their little one’s arrival.

How did you come to focus on caring for this unique aspect of women’s health?
While teaching a prenatal exercise class for pregnant women, I was surprised to learn that most childbirth classes focus on preparing a woman’s mind for labor and skip the very important task of training a woman’s body for labor, too. Labor is just like running a race –- you need to train both your mind and your body!

In 1990 I started Maternal Fitness and began working with women early in their pregnancies to train them for the “race” of labor by focusing on the proper use of their ab and pelvic floor muscles. In the process of working with pregnant women and new moms, I discovered the condition diastasis recti and I could not find anything about how to treat this condition that caused back pain, poor posture, and put women at a higher risk for a C-section. This led me to develop the Tupler Technique® for treating diastasis recti and preparing women for the marathon of labor.

How do you help clients repair a diastasis?
The goal of my work with clients is to heal the weakened connective tissue that joins your outermost abdominal muscles. As the connective tissue becomes stronger and shallower, the muscles gradually come together. A key component of my technique involves the Diastasis Rehab Splint, which is like wearing a cast when you have a broken bone -– you want to keep the connective tissue in your abs in the same position so they will heal. We also work on putting the muscles in a better position while working to strengthen the transverse abdominal muscles that are key to performing every-day movements.

What does a typical rehab/recovery process look like for women who are diagnosed with a diastasis?
Once your doctor gives you the all-clear to return to exercise, you can begin working on treating your diastasis. However, this often takes time. While a smaller diastasis can be closed in 6-8 weeks, a more serious separation may require 6-12 months of work. Know that it’s never too late to begin healing your diastasis!

How do I know if I have a diastasis?
Many women do not know they have a diastasis as abdominal separation is not something OB-GYNs routinely evaluate. If a woman has had a baby, there is a good chance she has a diastasis and that it will get worse with each baby. The symptoms can be seen easily if a woman has severe diastasis –- a protruding belly or belly button or large bulge when you get up from lying on your back –- but can also be more subtle, with obvious signs only appearing in subsequent pregnancies.

Try this easy self-test to see if you have a diastasis and note that you’re checking for the distance between your ab muscles and the condition of the connective tissue that joins them:

1. Lay on your back with your knees bent and your feet on the floor.
2. Put one hand slightly above your belly with your fingertips pointing down to the floor. If you have a protruding belly button or a bulge when you bring your head and shoulders up, you will need to use two hands to check your diastasis.
3. With your abdominal muscles relaxed, gently press your fingertips down while you lift up your head. When the muscles first start to move, evaluate how many fingers fit between the two separated muscles to determine the distance between your ab muscles. Also check how deep your fingers go, which will determine the condition of the connective tissue. The deeper your fingers go, the weaker your connective tissue. If you feel a pulsing when you check, this is also a sign of weak connective tissue.
4. Repeat step 3 two more times, with your fingers three inches above your belly button and three inches below.
5. If you have 2 fingers and the connective tissue is shallow, you likely do not have a diastasis. However, if you have room for 2+ fingers and your fingers go deep into your abdomen or you feel pulsing, you most likely have a diastasis.

This article is by Elizabeth Carr courtesy of Well Rounded NY. Conceived with love by former magazine editors Jessica Pallay and Kaity Velez, Well Rounded NY aims to be the singular pregnancy resource for city-savvy moms-to-be. Through reviews, profiles, expert Q&As, local guides and more, Well Rounded curates the New York City pregnancy and helps its readers come to terms – and term! – with pregnancy in the city.

Go Time: Fitting in Fitness

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Article & Photo Courtesy of Well Rounded NY.

Fitness instructor Jessica Watkins helps us find time to workout, even if you have more than one baby in tow.

Now I get it. I totally get it. I never quite understood the “I have no time to exercise” excuse. I always replied, “just prioritize and find the time.” I happen to be a personal trainer so fitness is my job, and it is ingrained into my lifestyle. And as a mother to one, I managed to keep exercise part of my daily routine. But now that I’m a mom of two, the story changes. That popular “excuse,” as I see it, became all too familiar in my own life – yes, coming from the mouth of a fitness guru.

Before having my first child Emory, finding time to workout was a breeze! I often commuted via bike or ran from the subway stop to the gym, and if I had a spare half hour in between training sessions, I used that time to hop on an elliptical or lift weights. But after having my first child and becoming a full time mom with a few hours training clients each week, I was forced to find new ways to incorporate my workouts.

Between all the hours spent feeding, changing and frantically calming my new baby, I still prioritized working out. How? I put Emory in her bouncy seat right in front of me as I jumped around the living room and lifted my free weights. I usually could squeeze out a minimum of 30 minutes before she grew tired of the bouncy seat. As she got a bit older, the jump-a-roo became her new workout station. The more I jumped, the more she jumped with hysterical laughter, almost catapulting out of it on numerous occasions.

Probably the best way I incorporated a workout into my day was putting her in my City Mini stroller and running. Although that stroller isn’t intended to be a jogging stroller, I used it as one. Living in Brooklyn at the time, I ran everywhere: to the nearest park, to meet a friend for coffee, to run all my errands. That City Mini stroller has many hard-earned miles on those wheels. This worked for me – I had it figured out. And I expected the same out of every other parent who wanted to workout but couldn’t “find the time.”

And then, there was the birth of my second child Clayton. Suddenly taking care of two children and maintaining my workout regimen seemed flat-out impossible. Working out was just not going to happen. From the very second my eyes open in the morning, its go time! At ages 3 months and 2 years, my kids demand so much out of me that finding a spare second to run a brush through my hair is quite an accomplishment. These are the days when having the ability to shower with the curtain fully closed and no one crying for mama is a glimpse of heaven, even if it only lasts 30 seconds. So the question always runs through my head, do I shower or do I workout? But after a couple weeks of this nonsense, I was tired of feeling defeated. The days of me starting the day in workout clothes and ending the day in workout clothes, only to not have worked out at all, had to end.

Here is how I have conquered the “I have no time to exercise” struggle:

Workout before the kids get up. And yes, that means well before the sun gets up too. After one of Clayton’s early morning feedings, I get my workout out of the way. I let my husband know that I’m going for a run around the neighborhood or I host my own workout in my living room with cardio exercises and free weights. If I’m lucky, I’ll get a chance to shower before the kids get up too!

Workout after the kids go to sleep at night. This option isn’t my ideal time to workout because it’s after the mealtime, bathtime, bedtime marathon, which leaves me wanting nothing more than to be comatose on the couch. But at the same time, working out at the end of the day gives me a sense of renewed energy and allows me to focus on myself. And I finish with one of those heavenly, silent, closed-curtain showers to wind down.

Give the kids an adventure. I load them into the double stroller and run. I’ve tried a few and The Summit X3 jogging stroller by Baby Jogger is my personal choice. Its all-wheel suspension allows my infant to ride without getting tossed about, and the swivel front wheel makes this stroller easy to maneuver. The seats are side-by-side and adjustable, so I can recline my infant’s seat while my toddler’s seat sits up. Another big feature is the extra-long adjustable canopy over each seat that does a fantastic job of protecting the kids from the sun. Each canopy also has clear view windows on top so I can check on them without disrupting my run to go around to the front of the stroller. This stroller has made my workout attempts so much easier.

Alternate running with interval and strength training to keep things fresh and different. On the days I do interval training, I use my living room as my gym. I usually fit it in when Clayton is down for a morning nap or seems content chilling in his swing or bouncy seat. As for Emory, she exercises with me copying everything from lunges and pushups to downward dogs and butterfly stretches. By making exercise an activity we both can do, it allows me to workout while spending quality time with her (still assuming Clayton is snoozing or chilling).

So here I admit it – finding time to workout is easier said than done. Even as a personal trainer, I thought my fit days were squashed with the birth of my second child. But after going through the challenge myself, I still stand saying “just prioritize and find the time.” Gain control of your schedule and your well-being, and you will certainly feel more accomplished, happier and healthier.

This article is by Jessica Watkins courtesy of Well Rounded NY. Conceived with love by former magazine editors Jessica Pallay and Kaity Velez, Well Rounded NY aims to be the singular pregnancy resource for city-savvy moms-to-be. Through reviews, profiles, expert Q&As, local guides and more, Well Rounded curates the New York City pregnancy and helps its readers come to terms – and term! – with pregnancy in the city.