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Diastasis Recti

5/26/2018

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After your baby is born and before you start a fitness routine you need to know about Diastasis Recti and how to assess your own body for this very common disorder.  In order to grow a baby, obviously, your body grows and expands and to a certain extent the connective tissue in your abdominal muscles widens.  This is normal.  What determines Diastasis Recti is how your body recovers from that pregnancy and if things function as they should.

This site has a great description of how to assess if your separation is normal or needs additional support.  It’s important to know because many exercises can actually cause additional damage if you haven’t first worked to heal your core.  

If you have concerns or an especially wide gap during your self assessment or you are having symptoms of a weak core, it might be helpful to meet with a physical therapist for a consultation.  We have a variety of excellent women’s physical therapy options here in Indy including Camille Fenwick of Indy Women Physical Therapy.  Dr. Fenwick also specializes in women’s pelvic floor dysfunction and can help you recover from childbirth in a variety of ways. 

In person physical therapy with an actual therapist is always going to be the best option.  However, we all know that sometimes getting to regular appointments would take an act of congress once you have small children running around.  And if you are struggling with a postpartum mood disorder that just makes it that much harder.  If you don’t have family nearby who can provide regular childcare or your work schedule make it’s impossible to make appointments, there is another option.  
​The Tummy Team is an online program designed to provide women with core healing from their home at a time that works for them.  No need to worry about your kids and how you’re going to get out of the house or how you are going to work one more appointment into your day.  I really believe that this program could be life changing for many women. 

In my opinion, physical therapy should just be a normal part of postpartum care.  But our medical system isn’t there yet.  Its focus is not on basic function and accepts many fixable problems as normal unless your particular provider has searched for more options.  Our culture still accept symptoms as normal and part of having a baby and or getting older.  It doesn’t have to be this way. Spread the word!
Interested in a doula?  Looking for childbirth education? Planning a VBAC?
I would love to help!
This post contains affiliate links.  I only promote things that I feel will be helpful to my clients and readers.  
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Preparing for Birth

5/4/2018

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​Having a baby is so exciting!  If this is your first baby, it’s not like anything you’ve ever done before.  If it’s not your first, this baby’s birth still may not be anything like the first one. Preparing both mentally and physically is important and will make things easier when the time comes!  Here are 7 things you can do to be more prepared for the arrival of your new little one:


  1. Be active.  Staying fit and active during your pregnancy is important!  However, if you happen to be a personal trainer or gym rat type person, there is such a thing as too strong of a pelvic floor.  You might consider seeing a physical therapist that specializes in pelvic floor in the early days of pregnancy to make sure that your fitness routine is going to help you rather than make things harder.  This is NOT an excuse to sit on your butt and do nothing for 9 months.  Just be smart about what you’re doing.
  2. Eat dates starting around 36 weeks of pregnancy.  Research is showing that eating 6 dates a day for the last several weeks of pregnancy seems to help prepare your body for labor.  Less likely to hit 42 weeks and less likely to have your water break before labor.  If you have gestational diabetes, please talk to your doctor before trying this.
  3. Drink Red Raspberry leaf tea.  The tea can help tone your uterus and make contractions more effective when the day arrives.  Be aware that the recommendation is to drink lots and lots of tea.  I’ve had few clients prefer a tincture that you can find online.
  4. Get regular chiropractic care.  Chiropractic care can help with the “normal” aches and pains of pregnancy while also helping to balance your body to provide more space and optimal positioning for baby.  Chiropractic can also help you body recover it’s normal balance after baby arrives.
  5. Take a childbirth preparation course and make sure your partner comes as well.  Most hospitals that offer maternity care also offer childbirth classes. There are also many independent childbirth classes for particular specialties such as HypnoBabies, The Bradley Method, Birth Bootcamp, or the course I teach, GentleBirth.  Each course type has its own advantages and disadvantages and all help prepare you for the birth of your baby.  If you would prefer a natural, medication free birth, an independent birth class will often provide you with more tools.
  6. Practice the techniques you learn.  Whatever course you choose, practice what you learn.  Practice relaxing, practice hypnosis/mindfulness/breathing, practice positions practice guided imagery .  Use your birth ball.  Dance.  Imagine your baby’s birth in the most positive way you can.  The more you practice, the more prepare you’ll be for the big day.
  7. Hire a doula.  You probably wouldn’t be reading this blog if you weren’t considering a doula.  We provide emotional support, hands on help during labor, and education to mothers and their partners during pregnancy, labor, and postpartum.  Research shows that having a doula at your birth increases both the mother’s and partner’s satisfaction in the event, lowers caesarean rates, and lowers risk of postpartum depression.  The research is compelling enough that Dr. John H. Kennell, a medical doctor and founder of DONA International said, “If doulas were a drug, it would be unethical not to use it.”

Preparing both mentally and physically before the birth of your baby will make things easier when the time comes.  Get excited!  You’re having a baby!
Interested in a doula?  Looking for childbirth education? Planning a VBAC?
I would love to help!
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    Adina Nelson, CD(DONA)

    I am a birth & postpartum doula and chlidbirth educator practicing in North Idaho.

    Serving families in North Idaho and surrounding areas including but not limited to Coeur d'Alene | Post Falls | Rathdrum | Liberty Lake | Newman Lake | Spirit Lake | Athol | Spokane | Spokane Valley 

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    She was there every step of the way for me and my husband...I thank Adina for everything she helped us with. She truly is a special person and we will be forever grateful for her! ~Erin

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