Mar 22

Can you heal a diastasis recti without surgery?

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Diastasis recti is the separation of the abdomen muscles (aka our six pack), It’s totally normal to occur during pregnancy as our bodies have to make space for the growing baby. 

It’s thought that this separation still persists for around 60% of women following birth. While generally harmless, many women often report bloating of the tummy when eating and drinking as well as being unhappy aesthetically and experiencing back pain due to poor abdominal function.

 

 

How do you know if you have Diastasis Recti?

There is a simple way to quickly self-test at home and see if you have a diastasis recti. 

  • Lying on your back, bend your knees and pop your feet on the floor. 
  • Lift your upper body just slightly
  • Using your index and middle finger, push down on the middle of your stomach above your belly button
  • If you feel a ‘gap’ between your muscles of more than two fingers then this most likely indicates a diastasis recti

Or you can watch this video to help talk you through it. 

 

 

Can diastasis recti be fixed?

I don’t like the term fixing! You aren’t broken, we just need to help things to function better in a way that helps to heal the separation. But you can absolutely heal your separation! (Although this does depend on the severity of your diastasis recti).

It’s quite rare for the condition to be addressed via surgery, many people just learn to live with it but there is SO MUCH you can do! Exercise professionals can recommend a variety of exercises to help with healing. Here are 3 simple exercises you can do to help heal your abdominal separation.  

 

 

Diaphragmatic Breathing
  • Lie on your back
  • Bend your knees and out your feet flat on the floor
  • Put your right palm on your chest
  • Put your left palm on your tummy
  • Take a deep breath in and imagine that you are breathing in to a circle around the bottom of your ribcage so that your ribs expand and it is the left over breath that moves into the belly
  • Exhale slowly and repeat 10 times

 

Side Bends
  • Sit on a chair with both feet flat on the floor
  • Lift one arm up and reach over into a side bend
  • Inhale into the back and side of your rib cage
  • Exhale to come back to centre
  • Repeat on the other side

 

Heel Slides
  • Lie on your back
  • Bend your knees and put your feet flat on the floor
  • Exhale to imagine you are blowing out candles and feel your belly flatten down under your fingertips
  • Slide your right heel across the floor until your leg is straight
  • Hold as you inhale
  • Exhale to connect to your abdominals as above and slide your right heel back to the starting position 
  • Repeat on the left-hand side

 

 

How can Pilates help diastasis recti?

 

High quality Pilates will teach you how to control your intra-abdominal pressure and release your connective tissue, this will help you to gain more mobility and encourage your abdominals to function effectively.

At Centred Mums, we use ‘The Center Method for Diastasis Recti Recovery’ in our postnatal classes. It focuses on ‘relax, release, realign, restore’ and is incredibly effective in assisting healing. We have had absolutely amazing results using this work in our Diastasis Recti Recovery Class.

Please remember that, before you start any postnatal exercise, it is important to ensure your abdominals have been checked by a qualified professional.

 

 

Postnatal Classes with Centred Mums

 

All of our postnatal classes can help with your abdominal separation. We have designed each class to ensure it only contains exercises that will assist your recovery, and we will always encourage you to work at your own pace and listen to your body.

When it comes to dysfunctions like Diastasis Recti, you are often warned against exercises such as sit-ups, but we will teach you that it isn’t about the exercise but about the level of control you have. If your abdominals ‘dome’ and push out when you do a sit-up, then this isn’t a good exercise for you. But plenty of people who don’t have a diastasis also dome, and it’s not a good exercise for them either.

We’re here to assure you that you won’t be scared to move and to use your body, you simply need to learn how to use it better.

With a better understanding of what your postnatal body needs, you can avoid pushing yourself into exercises and movements that won’t serve you well in the long term. And, as experts in this, we can confidently support you through making these important changes and bring you great results with our online membership!

Dec 6

Five Christmas Gifts to Bring Back Your Spark in 2024!

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As the festive season approaches, what better way to express love and care than by giving gifts that contribute to the well-being and vitality of your loved ones?

This year, consider presents that not only celebrate the joy of the holiday season but also set the stage for a revitalized start to the New Year. Here are five Christmas gifts designed to bring back the spark in 2024!

Also, remember there is no shame in asking for presents for yourself, that you truly want and need, so why not send this list on, or drop some subtle hints to Santa! 😉

1. The Glucose Goddess Method: A 4-Week Guide to Energy, Craving Reduction, and Feeling Amazing

In a world filled with hectic schedules and constant demands, energy levels can easily plummet. Gift yourself or your loved ones ‘The Glucose Goddess Method’, a comprehensive 4-week guide that promises to rejuvenate and revitalize.

This program focuses on cutting cravings, boosting energy, and promoting an overall sense of well-being. It’s the perfect gift for those seeking a transformative start to the New Year.

2. Centred Mums Pilates Retreat Day

A day of self-care and rejuvenation can make a world of difference. My Centred Mums Pilates Retreat Day offers the perfect escape. This retreat combines the benefits of Pilates with a focus on centring the mind and body. A thoughtful and invigorating experience, it’s a gift that promotes both physical and mental well-being.

3. Treat Yourself to a Massage from Fernwood Remedies

Indulge in the gift of relaxation and tranquillity with a massage from Fernwood Remedies. Their professional and rejuvenating massage services provide a holistic approach to well-being. This gift is an excellent way to unwind and relieve the stresses of the holiday season, setting the stage for a calm and collected entry into the New Year.

4. The Gift of Sleep from Clare McDonald @creative.sleep

Ease into the New Year with Sleepy Sundays, A 3 part playful, calming and nurturing experience for parent and child. Using breath work, imagination and fun activities. This intuitive approach to tackling worries and wired minds is back again in January. Enjoy the whole course for £49!

For adult adults seeking better sleep, there’s also the ‘Help For Sleep’ online course, for £39!

Clare herself suffered from insomnia from childhood into her late 30s but eventually found a combination of the Coherent Breathing technique, guided imagination, a lot of reframing around her beliefs about sleep and an overall intuitive approach worked wonders.

5. The Pelvic Floor Project: Ongoing Wellbeing

Invest in long-term well-being with my Centred Mums Pelvic Floor Project. This initiative offers continuous support for pelvic health, promoting overall vitality.

By gifting a membership to The Pelvic Floor Project, to either a loved one or yourself, you provide a resource that focuses on an often-overlooked aspect of well-being, contributing to a healthier and more energised lifestyle.

Making this commitment to your wellbeing will set up your pelvic floor health for the rest of your life. Get rid of those pelvic floor issues like wetting yourself that you’ve been putting off for too long!

Conclusion:

This holiday season, go beyond traditional gifts and give the present of well-being.

Each of these gifts is carefully curated to not only celebrate the joy of Christmas but also to lay the foundation for a revitalized and spirited start to the New Year.

Whether it’s promoting energy, relaxation, better sleep, or ongoing well-being, these gifts show that your love and care extend to the overall health and happiness of your friends and family.

Wishing you a very Merry Christmas and a Sparkly New Year!

Grace – Founder, Centred Mums

Aug 5

Why do Postnatal Pilates online?

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Having a baby changes women’s bodies dramatically. This doesn’t mean they are weakened or damaged.  It just means that through pregnancy and childbirth your body has accommodated these processes. The incredible journey you have been on needs to be considered and respected for the rest of your life.  Rather than viewing this change as a negative, embrace this new empowered body and wonder at all it has achieved.

Pilates is a great exercise to get into after having a baby as it can change the way you stand, walk and feel. It also really helps with posture, energy and strength. I had always taught in person until lockdown but now I see how beneficial the online classes are for new mums as they don’t need to leave the house and have all the drama that goes with it, they can still make wonderful connections both with the teacher and other mums and if their baby cries so they miss some of the class they can still access content afterwards. It really works! 

I truly wish that good quality postnatal Pilates was available for every single woman who had ever had a baby because it makes such a huge difference to both physical and mental recovery.

When is it okay to start doing exercise again?

After having a baby, it is important to take time and let your body heal. The first 6 weeks should be about rest and nourishment. Good food makes all the difference and some body work like massage is fantastic (https://www.helenbrownmt.com/). Gentle restorative movement and breath work that connects you to your core can be done in these early days too. After 6 weeks you can start doing basic and gentle exercises if you had a straightforward vaginal delivery. If you had caesarean or any complications with the delivery it is a good idea to wait 8-12 weeks before joining a class. https://centredmums.com/postnatal/pilates-mum-and-baby/

Our Centred Fourth Trimester course gives lots of tips about what you can do to help with your recovery in these early days and includes some postnatal Pilates online too.

Taking time to do it for YOU

Being a new mum is very time consuming and leaves little time to think about yourself. It is so important to remember that your maternity leave is about YOUR recovery as well. It works so perfectly to have high quality classes so easily accessible!

If you would like to find out more about Centred Mums Pilates classes and online programmes please do not hesitate to get in touch with us. We are more than happy to answer any questions you may have.