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

Post a Comment

Popular posts from this blog

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

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

Stretches for Achy Hips!

Without rehabilitation, the postnatal body has a non optimal core. From Diastasis Recti to pelvic floor dysfunction, inhibited multifidus/lower back muscles (especially in the lumbar spine), thoracic immobility (tight ribs), and possibly abdominal adhesions from a C-Section incision- there are a multitude of maternal physiological impairments to consider. The body continues to perform by enlisting non optimal biomechanics to compensate for the lack of core strength. Compensatory strategies help to achieve the stability, strength and endurance that the core is not providing, but exacerbate deteriorating movements in a snowball effect. This is very evident in the pelvis. When the deep stabilizing core is unable to provide adequate pelvic stability control, the smaller muscles that are designed to help the core take on too much of the task. They become stuck, gripped, and can cause referred pain throughout the body. Knowing to stretch the common overused and v