“Go Deeper Online:” The Truth About Training Your AbdominalsYour abdominals play a big part in keeping your pelvic floor and organs happy and in their proper places. A Diastasis Recti Abdominal Separation has a negative impact on core power, pelvic power, stability power and can also contribute to incontinence, prolapse and back pain. So needless to say you must know if you have an abdominal separation so you can take action.
In this “Go Deeper”, I help you to reclaim your abdominal power by showing you how to test your Diastasis Abdominal Separation something even the most astute health professionals often get wrong and often overlook.
Simple Corrective Exercise for Abdominal Separation: Lying Down Splinted Head Raises
What to Do
1. Lie on your back with your knees bent on the floor.
2. Bring your belly button gently to your spine while maintaining a NS.
3. Crisscross your hands over your belly, or use a scarf or Dyna-Band to bring
the abdominals together.
4. Exhale very slowly, contract your abdominals and raise your head toward
your chest just before the diastasis bulge begins. To begin, keep the shoulders
in contact with the floor. To maximize the approximation of the recti muscles
you can use a large scarf or wrap to bring the muscles together. You should
also do a gentle PFM contraction while doing this exercise.
5. Breathe naturally and hold for five seconds. Return to start position. As
you get stronger, you will be able to lift your shoulders off the floor.
6. Perform 20 times, two to three times a day.
Want to Go Deeper?
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Disclaimer: The contents of this video and web page are for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition, and before undertaking any diet, dietary supplement, exercise, or other health programs.