Strength Training

No one has ever told me that they feel they have injured their (fill in the blank here) because they are too strong.  I agree with this article in The Globe and Mail on two tenets of strength training.

I would also emphasize that form is important, and breathing is even more important, especially with core work.  Ideally with every exercise you want to perform a core breath, which is actively engaging the pelvic floor muscles as you exhale.  This manages the increase in abdominal pressure as you are working your core muscles, and prevents that pressure from being forced downward to your pelvic floor muscles.

New Research: Top 4 Insights on Pregnancy-Related Diastasis Recti

 

A diastasis recti (DRA) is the gap in the abdominal muscles that occurs during and after pregnancy while your body accommodates for your growing baby.  Here’s some new information that is emerging

 

  1. The size of the “gap” in the rectus abdominal muscles is not clinically relevant: really?  This distance is what has traditionally been measured to determine the presence of the DRA, but now what is seen as more relevant is measuring the tension through the linea alba (connective tissue of the “gap”).  This is determined through a contraction of the pelvic floor muscles
  2. The function of the linea alba is interdependent with the function of the pelvic floor—the “inner unit” needs to have good control before outer unit and functional exercises. Translation:  work on pelvic floor muscles and breath/ pressure control first, then one can add other “core” work—lower abs, glutes, inner thighs, functional exercises like squats and lunges
  3. Optimal management of intra-abdominal pressure is key: the “canister” of the core is created through the deep back muscles, the pelvic floor group, the diaphragm, the abdominal muscles and the linea alba between the abs—all muscles need to work together and consider the abdominal pressure produced.
  4. It is safe to move, and women should ensure they stay moving throughout the process of helping their DRA

 

Exercise after baby… what’s changed?

Life is so different after a baby!  Not just with having a new addition to your family, but now it’s not only about you anymore.  But it’s still somewhat about you… that’s what so many Moms forget.  You have to be good to yourself, and you have to get back to your best, fullest you!

When you’re looking to start back to exercise, whether it’s something you’re looking to return to after giving birth or it’s some new activity, you have to remember that your body is different now. Continue reading →

Restoring Your Breath After Baby

We’re not talking halitosis here!

 

Breathing is something that happens naturally all day and night, right?  Not necessarily. We often think of the “core” as just the abs and back muscles, but really it is the pelvic floor group at the bottom and the diaphragm at the top too.  As we take in breath, the diaphragm descends (to allow space for the lungs to expand), the rib cage expands, and both the abdominal wall and pelvic floor relax. When we exhale it’s the opposite:  the pelvic floor and abdominal muscles increase tension, the rib cage contracts, and some of the back muscles contracts to help with support.

 

When pregnant, the body has put on a good amount of weight in a short amount of time, fascia has lengthened, and sometimes after giving birth the body can almost “forget” this natural breathing pattern.  Before any return to exercise, your physiotherapist needs to ensure that the sequence of core function with breathing is normal and proper.

 

Faulty breathing patterns will slow down the return of your pelvic floor and the rest of your core to normal function! If there is a Diastasis Recti (i.e separation of abdominal muscles after childbirth), performing pelvic floor and abdominal exercises to help close this will not be effective.  Bad breathing strategies can lead to increased abdominal pressure that can impact both your abdominal muscles and your pelvic floor.  Not cool.

 

What to do?  Your Physiotherapist needs to ensure proper function with breath of the diaphragm, pelvic floor, abdominals, deep back muscles, hips, and lower back. If they’re not behaving properly, then cuing, visualization, and different exercises are prescribed to restore the proper movement.  Once the “normal”, functional breathing pattern is back, other exercises can be prescribed and progressed to help with strengthening the pelvic floor, helping any diastasis recti, and returning to regular activities.

 

But it all starts with the breath!