Diastasis Recti: Modify Over Omit
DIASTASIS RECTUS ABDOMINIS
This is an essential part of the discussion in prenatal and postnatal fitness coaching and training. I want to show you a practical example of why.
In my workout yesterday, I was practicing hanging off our chin-up bar. I got my husband to take a pic of me in that position so I could see what was happening with my body.
Photo on the LEFT:
I’m thrusty through my ribcage and you can (hopefully!) see my diastasis doming above my belly button. Not a disaster, but also not ideal for me to keep training my pregnant body in this position.
Photo on the RIGHT:
I adjusted! I focused on dropping the ribcage down, exhaling as I gripped the bar and started my hang. And, did a more effective Core + Floor Connection. My connective tissue stayed taut.
This is why one of my mantras in my coaching is “modify over omit”. It would be easy to think I should never do this movement for the rest of pregnancy, but when I tweak my technique and strategy, everything changes.
I will continue to train this movement with my adjusted ‘strategy’, with very short reps so that I can ensure I can keep managing my intraabdominal pressure well.
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![My fitness coaching was leading moms to feel like trash about their bodies. 🫣
As if they needed that when inundated with messages to “get their bodies back” and programs to fit back in their pre-pregnancy jeans.
‼️ AND AND AND. As if I could continue to contribute to them keeping their mental energy on their size of their stomachs (when so many people in the world are living within oppression and true horrors).
Not to mention…
👉🏻👉🏻 The more hyper vigilant my clients felt about their bodies, the more their pelvic floor symptoms RAMPED UP.
A pillar of our Prenatal and Postnatal Fitness Specialist Academies - our fitness and pelvic health coaching certifications - is supporting perinatal folks from a size inclusive, non-diet perspective.
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You can coach in this way, too. But, you’ll need to commit to it.
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