Skip to main content

Step 1- the splint

 The Ab Rehab Program has 4 components:
  1. Splinting
  2. Getting Up and Down Correctly
  3. Targeted Abdominal Exercises
  4. Engaging the transverse all day, every day
So now that I am onboard I start wearing my splint every day. It takes a bit of getting used to. Unlike a standard postpartum compression garment, the splint crosses across the front and is designed to approximate the rectus abdominus muscles, making the exercises more effective and speed the healing- much like you would cast a broken arm to keep the bones in place. There is a specific manner in which to put on the splint; it is taught by the trainer. The splint is best work over a light undergarment such as a tank-top, to prevent it from "riding up" or bunching. Because I am nursing this is extremely impractical, so I opt for my maternity belly band underneath it instead. It really doesn't end up being too bulky. I am able to wear it all day, even when running!


In addition to approximating the muscles, the splint helps me to keep my transverse engaged during the day; it also helps to remind me when I am pushing out on my abdomen, such as when carrying my baby in the Baby Bjorn, or going to the bathroom!

To determine splint size, measure around your naval, fully relaxed. I measured 33", a size medium.

The splint is cotton/spandex. It can be washed and dried on warm temperatures, and ironed out if needed.

You can purchase a splint through Core Expectations.

Next.... I begin the exercises, week 1!


Comments

  1. Thanks for the long talk tonight, Kate. I bought my splint. I'm hopeful that I can make this work. I will take my pic in the AM so that as we talk via email I can send pics and measurements as we go. I hope to find encouragement in progress. You have me thinking I can do this- so let's do it.

    -Lisa

    ReplyDelete
    Replies
    1. Lisa- how are you doing? Send an update!

      Delete

Post a Comment

Popular posts from this blog

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer: Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise. Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this? This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left an

Core Breath 101- the foundation

Here is a field report I wrote on core breath. I am posting it here for the clients who have been geeking out with me on core rehabilitation, and for anyone else who has interest in the practical application of core function. I am going to post this in installments bc it is so long..... Core Breath as Applied to Advanced Exercise- Pfilates & Beyond Not JUST for your pre and postnatal clients! This is a current field report of Core breath and Pfilates as applied to advanced strength training. I have been practicing both core breath and pfilates for over a year.  The application of the exercises to my client’s programs has given me a lot of feedback and insight into their functionality. Retraining core function is a process of mastery. With cues through exercise we retrain the core to function autonomously, supporting not only advanced exercise but also everyday meaningful movement and activities. It all begins with core breath: I work with many pre a

Kate's Guide to Getting the Correct Sports Bra!

I wear an unusual size and it took me years to unlock the secrets to bra fitting (and finding!) I suffered for years in improperly fitting bras, and during exercise I would wear 2 or 3 just to get the support I needed.  E very woman needs support while performing sports; not having proper support means that there is extra stress put on the back during various activities. Even low-impact exercise s done without the support of a sports bra can result in strain on the upper back and shoulders that can result in pain or worse- injuries that may develop over time. Sports bras affect a woman’s posture. Exercising without support can result in slouching to prevent painful bouncing which throws the back and hips out of alignment and impedes form, leading to potential injury. The most common mistakes are when women wear a bra that is too small in the cup and too loose around the body for example a 38e instead of a 36f. Note: When you go down a band size, go up a cup! Step 1: T