How To Heal Your Diastasis Recti or “Mummy Tummy” Using Your Yoga Ball

Рет қаралды 34,762

6 жыл бұрын

Worried about your mom pouch? Here are 5 exercises to heal your transversus abdonimus muscles to close your diastasis recti gap.
See the playlist for more diastasis recti healing videos.
I’ve been cleared by my doctor and pelvic floor physiotherapist to start working on healing my diastasis recti by doing about 10 minutes each day of inner core work (strengthening the transverse abdominis muscles). Note: this is more rehab and not consider “starting exercising”.
Last pregnancy I had a 4-finger gap and healed it less than 1 finger.
Here is the link with my full guide to how I healed my gap that I’m planning on following again now after this pregnancy.
www.pregnancyandchildhoodnutr...
Free Resources for Pregnancy:
www.pregnancyandchildhoodnutr...
Free Resources for Postpartum:
www.pregnancyandchildhoodnutr...
*Always check with your doctor before starting a new exercise routine and listen to your body and never do anything uncomfortable or painful.

Пікірлер: 49

@cassmack 3 жыл бұрын

My baby is 7 weeks old. Thank you for this video. I go to my OB today to get clearance to exercise. This has been lovely to do. My back feels better already after doing it. Love the calm feeling of this video too.

@florencemalherbe4526 3 жыл бұрын

It is the second video from you that I watch, and I really like it. Nice explanations, nice to have sometimes alternatives (for ex. with diastasis or not). Thank you!

@sonik6202 6 жыл бұрын

Thank you for this vidoe... I love that you do the exercise and count down..alot of vidoes show you how to fix diastisis recti split but dont actually spend the time to do the the work out so ppl can follow..

@PregnancyandPostpartumTV 6 жыл бұрын

Thanks so much Soni! I'm so happy you found it helpful :) How far postpartum are you or how old is your baby? I will do some more full-length ones that you can follow along to. Happy Sunday!

@monicacuthbertson5268 3 жыл бұрын

Thank you! I did this last Saturday, love it! ♥️🥰

@PregnancyandPostpartumTV 3 жыл бұрын

Thank you, Monica! 💞

@candiceburgess-look8981 3 жыл бұрын

Stability ball workouts are fun! Really enjoyed this one. Thanks Jess. 8 weeks postpartum and feeling great 😁💪

@PregnancyandPostpartumTV 3 жыл бұрын

Thank you, Candice! 8 weeks already!

@SunFlower-lk4ho 3 жыл бұрын

My first real pp workout at 6 months. Looking forward to trying all your videos for diastasis recti.

@PregnancyandPostpartumTV 3 жыл бұрын

Happy you enjoyed it :) I have a new diastasis Recti yoga coming tomorrow. Thanks so much!

@SunFlower-lk4ho 3 жыл бұрын

On the bridge, is it ok to rest head on the ball with shoulders?

@jigishapathak5813 3 жыл бұрын

Thank you. I love your exercise video

@PregnancyandPostpartumTV 3 жыл бұрын

Thank you so much. Jigisha!

@ElenaZubarovska 4 жыл бұрын

thank you for this little workout.My third baby is 2 weeks old now.

@PregnancyandPostpartumTV 4 жыл бұрын

Congratulations on baby #3, Elena! Hope you are recovering well :) 3 is so fun!

@zhilingtrowbridge7599 3 жыл бұрын

Really enjoyed this yoga ball workout for diastasis recti. I have a two finger gap so I just started these videos, hoping to see some improvements (:

@PregnancyandPostpartumTV 3 жыл бұрын

Thank you so much :)

@jessicaJovel 2 жыл бұрын

Thank you for doing this. Is there hope for someone with 3+ finger spacing at 6 months post partum?

@rebekahmiller8120 2 жыл бұрын

When can I start this?… do I need OB clearance or is this gentle enough to do while healing?I am a week postpartum… I was doing your prenatal workouts for most of my pregnancy. I already miss how good they felt. I want to start in a week or so, but not wait until week 5 if I don’t have to.

@emilygalbraith5752 3 жыл бұрын

Is this beneficial to do while still pregnant? I'm only 22 weeks, but I split my linea alba rolling over in bed last week. I'm really hoping to prevent it from getting worse, at least as much as I can

@kellyirvine6903 2 жыл бұрын

I'm 5 months postpartum and have a 4 finger gap and it's from top of my belly to my pelvic area. Will these still help?

@semanuraltintas5257 Жыл бұрын

Can you also do the exercise while pregnant 29+4 weeks?

@wencesorcalessantos3005 Жыл бұрын

I have vaginal tear. 1 week post partum. When can I start these exercises?

@gwalbrecht 4 жыл бұрын

My second baby is 2 and a half! Better late than never!

@PregnancyandPostpartumTV 4 жыл бұрын

For sure! It's not too late :) My youngest must be just a little younger than yours now. She turned 2 in April

@gwalbrecht 4 жыл бұрын

@@PregnancyandPostpartumTV Hooray! Unfortunately, I was doing planks as my only form of exercise for about two years! And I had time to really work out during quarantine! Thank goodness I started these exercises last week! And no more planks! Thank you!

@sobiatabasum6874 3 жыл бұрын

Hi there I have just come across your page! Thank you for your kindness and effort to share this knowledge with the public. I am 7 month pp with diastisis recti. I have a 3 year old as well. Haven't exercised at all due to fear as I had a c section and Possible hernia - awaiting scan. There's so many videos, is there any video u recommend I start with first? Is there a particular sequence? Thanks x 💗

@mehwishhanan 5 жыл бұрын

Thank you So much 💕. If we dont have medical ball can we use chair instead??

@PregnancyandPostpartumTV 5 жыл бұрын

Thanks so much for your comment. You could do the pelvic tilts and hip circles standing up and then the rest off the end of a bed (more comfy than a chair). How old is your baby now?

@mehwishhanan 5 жыл бұрын

@@PregnancyandPostpartumTV thank you so much . do u have insta account or fb so i can ask more questions .. Baby is 2.5yrs but my gap is still big 3 to 3.5 fingers. And i want to ask for how long/Weeks each video should b followed ??

@PregnancyandPostpartumTV 5 жыл бұрын

A H You can join my FB group here to ask more questions facebook.com/groups/268458353727858/?ref=share also did you grab the complete guide yet? www.pregnancyandchildhoodnutrition.com/diastasis-recti

@1auntievenom 5 жыл бұрын

My baby is 17 years old now... lol. I did not know about this when my son was born and never changed any routines. Then, when he was 2, I had an abdominal surgery where I was cut from sternum, around and under the navel. Needless to say, I started to do some ab focused work at the gym and hot what I think you mean by coning. Not sure how to fix this, was wondering if I could use a hula hoop to help since it is more of a thrust motion rather than a twisting? I would value your thoughts. Thanks for the video.

@PregnancyandPostpartumTV 5 жыл бұрын

1auntievenom Hello! Yes.. even 7 years ago I didn’t know about diastasis recti and how to change my routine. I think the hula motion is great, but maybe slow and controlled focussing on your inner core muscles without using the actual hula hoop. (So just the motion pretending and much slower)

@1auntievenom 5 жыл бұрын

@@PregnancyandPostpartumTV thank you!

@PregnancyandPostpartumTV 5 жыл бұрын

1auntievenom you are welcome :) Hope you are having a wonderful weekend!

@karendeleon6055 Жыл бұрын

🎉

@june2110 3 жыл бұрын

I am 18 months

@bbunderson 2 жыл бұрын

Start 1:30 for returning

@Vivaanvyomi 4 жыл бұрын

Also can you please help to choose the right yoga ball I have 55 cm one ... I tend to fall out during exercise

@PregnancyandPostpartumTV 4 жыл бұрын

I have the INCLINE 65 cm ball

@Vivaanvyomi 4 жыл бұрын

Hey while I am doing the 3rd move I am kind of falling from ball how do u manage it

@PregnancyandPostpartumTV 4 жыл бұрын

Hi Shruthy, it just takes some practice and building core strength. Being able to be stable takes a lot of core strength and is one of the goals of this move. Feel free to put your foot down earlier (don't fall) and gradually increase your time and you build more strength!

@austynbenninger864 3 жыл бұрын

Question

@phyllisbraunschweiger806 8 ай бұрын

4 weeks postpartum 🤍

@raedoxy6039 3 жыл бұрын

Anyone knows if this is safe for after c-section? I'm 11 weeks postpartum.

@PregnancyandPostpartumTV 3 жыл бұрын

Same for all my Diastasis Recti videos (safe after 8 weeks and get clearance to do gentle exercises)

@yvettevaldez2117 Жыл бұрын

It has been 4 months since when I gived birth to my baby he is 4 months

@christinavaughan1059 4 жыл бұрын

I didnt feel the heel dig in my abs at all. Just my leg :/

@PregnancyandPostpartumTV 4 жыл бұрын

Hi Christina, it can be hard to feel and sometimes it just takes time to build strength in the muscle to feel it. This may help explain a little better kzfaq.info/get/bejne/aMB6hMqitL-yimQ.html