I have gone over the restrictions placed on core work.
I have also written that once a Diastasis Recti is closed within 2 fingerwidths at every point I give the green light to return to plank position, provided you always wear the Tupler Splint.
I want to elaborate on 2 points here:
- There are many safe core exercises you can do during the ab rehab program that will support your efforts. Personally I found the program so challenging that I had nothing left over for other core exercises, but if you do, here are some options for you:
- Side Plank/Bridge: Any side plank exercise is safe provided your transverse muscle remains engaged. I like to place my free (upper) hand on my abdomen to make sure they do not press forward. You can perform straight bridge hip lifts, knee flex and kicks, leg raises, side elbow crunches, and you can increase difficulty by bridging from elbow to hand.
- Table Position- again, ensuring your transverse remains engaged and you are pushing through the heels and lifting through the hips, NEVER pushing out through the abdominals. Perform alternating leg lifts for a "Marching Table" variation. Raise 1 arm and opposite leg and push through heel lifting hip into table with total offset balance (you can use a chair for the raised arm to assist you while you learn this exercise)
- Reverse Crunches- the transverse remains engaged to spine and the shoulder blades remain on the floor.
- Supine Side Leg Raises- the transverse remains engaged to spine and the shoulder blades remain on the floor.
- Standing Push Ups- these do NOT have to be bo---r--ing! The farther your legs are from the wall the more challenging the exercise is. For added difficulty bend one knee out to side at a 45 degree angle. To increase even more, perform 1 arm (both feet). Remember to be on your toes and do NOT push out with abdominals.
Always remember to breathe IN on the eccentric phase of the exercise (starting position) and OUT on the concentric phase (effort/work). Keep your transverse muscle engaged to your spine!
- Secondly, although I have returned to plank & pike position variations, there are still exercises that I will not do with this 2 finger separation. These include:
- Supine Leg Raises- it places so much stress on my lowest point of separation which was the largest and deepest of mine. I have done back bridge isometric leg lifts with a pelvic tilt in place and my hand on my abs to ensure they do not come forward.
- Crunches- NEVER again!
- V-Sits - NEVER again!
- Supine toe reaches- NEVER again!
- Prisoner get ups- NEVER again!
- Supine Leg Curls (Hamstrings) with Stability Ball- one of my favorites but I am still apprehensive to do it, as it is compound to the max.
Can you describe how to do reverse crunches, supine leg raises and the table position? I'm modifying the bodyrock.tv exercises to be more recti friendly.ReplyDelete
Also, the exercise Zuzana does where you hold yourself up with your arms and raise your knees to your chest, how is that one for the recti?
Thanks for the great site!