Diastasis Second Opinion & a Challenge!

Since Feb/March, I have been working hard to close an 11 finger diastasis. I had to date assessed myself as currently Upper 0, Middle 1, Lower 2. I am still incorporating seated exercises and supine isometric pelvic tilts to my workout program.

Yesterday I attended a dinner for my training team at Core Expectations. Samantha checked me because I trust her assessment skills and I wanted a second opinion. She measured me as a shallow 2 all the way down.

It interests me that 2 qualified trainers can come up with a slightly different measurement. Interestingly when I measured Sam I also came up with a slightly larger measurement than she had given herself. However when we measure a third party, we seem to have the same results.

This begs the question of whether self assessments are inclined to be on the lower side for one reason or another. Perhaps it is anxiousness with our own progress, or perhaps it is due to the physics of the self assessment and the subtle difference in hand position. Whatever the case, it is an interesting observation.

At the end of the day, 0-1-2 or a shallow 2 all the way down- it's pretty much apples and apples. I am extremely proud if my closure and strengthening of my connective tissue. I was able to clearly fit 4 full fingers in my gut only 6 months ago, and today I feel strong and structurally more intact.

I have a creative challenge to test your abdominal strength, and to remind you of all the daily activities you do that can undo your hard earned ab rehab. Try to blow up a balloon with the belly breathing technique. Rather than pushing out, on exhalation pull your naval tight to your core and inflate the balloon. Place a hand on your abdomen so you can feel if your abs come forward. Now consider how many little things like this you do in life, from peeing to blowing up a dozen balloons for your kid's birthday party. You could be widening your separation without even knowing it, so pay attention!

Comments

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

Kate's Guide to Getting the Correct Sports Bra!

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Hello Fresh- An Option for Healthy Meal Planning!

I had an opportunity to try a food delivery service called Hello Fresh. A lot of people have been talking about it and it is becoming a popular option for people who are too busy to shop and plan for meals. It is a much cheaper and healthier option to eating out. Most meals cost approx $12 per person and the portions are generous. I am always nervous about subscription services, and in order to redeem the coupon I was gifted I had to signup with payment information. I reviewed the cancellation policy which seemed very uncomplicated. Further to, I can skip weeks as I choose, pausing my subscription. It seemed fair. My resident kitchen helper Ben volunteered to blog about the meal preparation. Ben is a fantastic creative cook and hobby chef. As we have prepared more Hello Fresh meals he has “beefed up” the ingredients to make extra portions from the same recipe, as well as kid friendly (plainer) versions. Here is Ben’s review of our first Hello Fresh Meal, a Pork Schnitzel.

Kate Rita- Personal Trainer and Diastasis Expert

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