Himalaya-The Podcast Player

4.8K Ratings
Open In App
title

Restore Your Core: Diastasis Recti and Pelvic Floor Talks

Lauren Ohayon

1
Followers
1
Plays
Restore Your Core: Diastasis Recti and Pelvic Floor Talks

Restore Your Core: Diastasis Recti and Pelvic Floor Talks

Lauren Ohayon

1
Followers
1
Plays
OVERVIEWEPISODESYOU MAY ALSO LIKE

Details

About Us

The Restore Your Core podcast is all about health and fitness for those struggling with Diastasis Recti or Pelvic Floor issues.

Lauren Ohayon makes videos, runs a thriving facebook group, and creates blogs that help people to feel better and reclaim their healthy bodies.

https://restoreyourcore.com/learn/diastasis-recti/

If you're too busy to read the blog then feel free to listen to the podcast! We hope to be a part of your core restoration journey.

Latest Episodes

Diastasis Recti During Pregnancy

Original Source: https://restoreyourcore.com/learn/diastasis-recti/diastasis-recti-during-pregnancy/ Diastasis recti is a very common condition that can occur during pregnancy and even extend postpartum. DR can affect women and men in varying ways and during different stages of their lives. More research regarding the prevalence, risk factors, and best treatments for diastasis recti have been on a rise. One of the best things you can do during pregnancy is prehab. I have many long term clients who were able to prevent their diastasis recti from returning with subsequent pregnancies by working their core in a smart, functional way the entirety of their pregnancy. Many report that their core felt stronger than ever with the prehab work that they did. Pregnancy is not an illness, there is no need to halt all exercise. We do, however, want to make good exercise choices. It is very important to exercise your core during pregnancy but not to increase intra ab pressure as you do so. Video URL: https://vimeo.com/410786638

8 MINAPR 28
Comments
Diastasis Recti During Pregnancy

How to Prevent Diastasis Recti

Link to the Article: https://restoreyourcore.com/learn/diastasis-recti/is-diastasis-recti-preventable/ Link to the Video: https://vimeo.com/411566260 1. Practice appropriate breathing patterns Though this may seem like a simple task, many people do not practice proper breathing patterns. 3D rib breathing as opposed to belly breathing helps limit the amount of stress and pressure that you add to your abdomen daily. Inconsistent or improper breathing can add additional pressure to your abdomen causing a diastasis recti. Many people are taught to belly breath, are taught that diaphragm breathing means belly breathing and have excess pressure on their core wall as a result. core muscles and diastasis recti 2. Practice good posture and free your abs from excess tension While pregnant, it can be difficult to sit-up straight without straining your abdomen and lower back. The added weight in your belly can also allow for bad posture. When rising up out of bed, don’t sit straight up. This adds unnecessary pressure to your abdomen. When sitting up in bed or trying to get out, try either rolling over on your side before rising or focus on rising using your transverse abdominal muscles (those closer to your pubic bone). 3. Understand a good / healthy / functional core strategy Approaching strength building and core function routines, it is important to do so smartly. There should be no compromises in exercise. In both One Strong Mama and in Restore Your Core I focus on strengthening your body effectively and efficiently in order for you to be able to workout without any compensation with great results. Click here for a list of tips and tricks to help relieve any symptoms you may have or for exercises to help correct any unhealthy patterns you may be following.

6 MINAPR 25
Comments
How to Prevent Diastasis Recti

Is Diastasis Recti Fixable?

There is really no clear way as to how exactly a diastasis recti develops. A diastasis can occur for many reasons. One of the most common ways a diastasis recti occurs is through pregnancy. This should not alarm you though. 100% of all pregnant women have a diastasis recti. This is caused by the stretching of the abdominals to accommodate the growing uterus. Issues accompanying a diastasis recti are typically only a concern if your abdominal muscles have not recentered by about 6 to 12 weeks postpartum. https://restoreyourcore.com/learn/diastasis-recti/is-diastasis-recti-fixable/ Due to diastasis recti being more common during and after pregnancy, many methods of avoiding its development involve postural awareness, corrective exercises, and a conscious prehab approach during pregnancy. Yet, there are several things to keep in mind regardless of whether you are male or female, pregnant or not. Understand a good / healthy / functional core strategyPractice appropriate breathing patternsEnsure your abs are free from excess tensionAvoid exercises that increase focalized tension in the abdomenPractice good posture Although diastasis recti is not completely avoidable in some cases, the list above helps paint a clear picture on how to protect your core while still staying active. The key is to be mindful of your body’s function and how to increase your functionality and build strength without causing harm to your body. Find the video summary below: https://vimeo.com/410783921

8 MINAPR 25
Comments
Is Diastasis Recti Fixable?

Diastasis Recti Symptoms

Read the full article below: https://restoreyourcore.com/learn/diastasis-recti/what-does-diastasis-recti-look-like/ Many symptoms that occur with diastasis recti can appear to be akin to that of a hernia. The most common symptoms that can occur if you have diastasis recti are*: Bulge in your abdominal core(also called by some as a “pooch.” Not my favorite term at all.)Feeling like your midsection is larger, less toned than the rest of your body.(Especially true if you have had a pregnancy.)Sense of having a weak core (your daily activities lack the intrinsic support of your core.)Pelvic floor issues(i.e. leakage)Abdominal gapingPain in your lower backPoor postureConstipation Testing yourself for diastasis recti is one way to determine whether or not you may have a gap between your abdominal muscles. I always recommend having a professional do the test as well. This can be done by lying on your back with your knees up and feet flat on the ground. Once in this position, place one of your hands on your belly, fingers pointing down on the centerline. Place your other hand behind your head for support. As you exhale, slowly lift your shoulders and head slightly above the ground. Use your fingers to palpate up and down the center and see if your fingers sink into your core. If there is no diastasis recti, you will feel a “hard wall” – even if you are not very toned. If your fingers sink in, and you can feel the edges of your core muscles on each side of your abdomen, you likey have a diastasis recti.A diastasis recti is measured by finger width. If your gap is only 1 or 2 fingers wide, it might be considered okay, however, it is important that you mind your core because the gap can widen if you are not careful. Video Summary: https://vimeo.com/410766156

9 MINAPR 25
Comments
Diastasis Recti Symptoms

What Does Diastasis Recti Look Like?

One of the biggest issues with diastasis recti is that the appearance of it differs from person to person. Quite often a diastasis recti goes unnoticed, without painful symptoms, or even worse, is seen as a personal flaw, especially with women postpartum. Read the full article below: https://restoreyourcore.com/learn/diastasis-recti/what-does-diastasis-recti-look-like/ Rectus abdominis separation can lead to a stomach bulge (aka stomach pooch), pelvic floor issues, unnatural posture, and stomach and back pain. The symptoms of diastasis recti include but are not limited to: Abdominal BulgeAbdominal GapingLower Back PainSensation of Bloatedness without BloatIncontinencePoor PostureConstipation & BloatDoming or invagination of the linea alba when performing crunches or other traditional ab exercisesDifficulty with everyday activities due to a lack of core function Unless you have a low body fat percentage or have an overly toned core with a visible 6-pack, it is very hard to diagnose a diastasis recti on appearance alone. The linea alba lies beneath the fat layer of your abdomen, so it cannot be seen. Many people have a diastasis recti for years before learning they have it. Video Summary: https://vimeo.com/410755530

8 MINAPR 25
Comments
What Does Diastasis Recti Look Like?

Diastasis Recti Surgery

You should only consider DR surgery after being enrolled in at least a year of core rehab focusing on corrective exercises and diastasis recti specific strength training. If you have done rehab diligently, and you still notice a significant gap, lower back pain, or leakage, you could consult your doctor and begin discussing whether or not surgery is the right option for you. Another thing to consider when opting for a diastasis recti surgery is whether or not the gap is causing you pain or any other difficult symptoms. If you are wanting to pursue surgery for cosmetic purposes rather than functionality,it is key to understand that a diastasis recti surgery is highly invasive, and there will be a significant amount of time taken to recover. And, as all surgeries go: the pros should outweigh the cons. Read the full article here: https://restoreyourcore.com/learn/diastasis-recti/diastasis-recti-surgery/ The effects of the surgery (stomach swelling, scarring, etc.) may take 6 months or even up to 12 months to fully go down or diminish in coloring and size. Once you have regained your strength and believe you are ready to begin building up core strength again, consult a trained professional to outline an exercise routine that would best suit your needs. Video Summary: https://vimeo.com/410751146

7 MINAPR 25
Comments
Diastasis Recti Surgery

Diastasis Recti Exercises for Men

Believe it or not, diastasis recti can affect men just as it can affect women. One of the biggest myths surrounding diastasis recti is that it only occurs in women postpartum. However, diastasis recti is a universal occurrence that affects the abdominal wall without gender specificity. Read the full article below: https://restoreyourcore.com/learn/diastasis-recti/diastasis-recti-exercises-for-men/ While a diastasis recti is usually caused by pregnancy in women, research has helped reveal several causes of the condition in men. Some of the common reasons for a diastasis recti to develop are: Frequent or rapid changes in weightWeightliftingCertain core exercisesUnderlying Abdominal Illnesses (i.e. stomach cancer, or cirrhosis)Obesity Video Summary: https://www.youtube.com/watch?v=t5iv5P1P79g&feature=youtu.be

7 MINAPR 25
Comments
Diastasis Recti Exercises for Men

Before and After Diastasis Recti

What is diastasis recti? Diastasis recti is the stretching or separation of the rectus abdominis (6 pack) muscles caused by the thinning of the linea alba (midline connective tissue). Diastasis recti separation leaves your abdominal organs unsupported, and if severe, can expose your digestive organs creating a stomach bulge. Read the blog below: https://restoreyourcore.com/learn/diastasis-recti/before-and-after-diastasis-recti/ How you look has nothing to do with how healthy you are. Many athletes and bodybuilders have constant back, shoulder, core issues and pain despite their healthy and toned appearance. In many cases, athletes and bodybuilders have a diastasis recti without even realizing it! Buying into an appearance based program only damages any attempts at building a stronger and more functional core and balanced body. You can still have a belly and be healthy with a functional, strong core. Video Summary https://vimeo.com/410737553

7 MINAPR 25
Comments
Before and After Diastasis Recti

Can Diastasis Recti Be Fixed Without Surgery

The primary method of healing a diastasis recti and closing the abdominal separation is rehab and a core building program that is specific for those with a diastasis recti. The exercises in these programs are specialized to restore core function and strengthen the linea alba. Check out the full blog below: https://restoreyourcore.com/learn/diastasis-recti/can-diastasis-recti-be-fixed-without-surgery/ A diastasis recti naturally occurs during pregnancy. As the womb grows, the rectus abdominis and core muscles stretch and shift in order to make room for your growing uterus. There are several ways to help prevent your chances of a diastasis recti setting in postpartum. Below are a few exercises that you can practice in various stages of your pregnancy in order to help your muscles retain strength after you give birth. Video Summary: https://vimeo.com/404791906

6 MINAPR 25
Comments
Can Diastasis Recti Be Fixed Without Surgery

Ep. 1 Tips to Strengthen Your Pelvic Floor

In episode 1, Lauren Ohayon gives us pertinent information on how to strengthen our pelvic floor with proper form and engagement. Check out: www.restoreyourcore.com

6 MINJAN 21
Comments
Ep. 1 Tips to Strengthen Your Pelvic Floor
the END

Latest Episodes

Diastasis Recti During Pregnancy

Original Source: https://restoreyourcore.com/learn/diastasis-recti/diastasis-recti-during-pregnancy/ Diastasis recti is a very common condition that can occur during pregnancy and even extend postpartum. DR can affect women and men in varying ways and during different stages of their lives. More research regarding the prevalence, risk factors, and best treatments for diastasis recti have been on a rise. One of the best things you can do during pregnancy is prehab. I have many long term clients who were able to prevent their diastasis recti from returning with subsequent pregnancies by working their core in a smart, functional way the entirety of their pregnancy. Many report that their core felt stronger than ever with the prehab work that they did. Pregnancy is not an illness, there is no need to halt all exercise. We do, however, want to make good exercise choices. It is very important to exercise your core during pregnancy but not to increase intra ab pressure as you do so. Video URL: https://vimeo.com/410786638

8 MINAPR 28
Comments
Diastasis Recti During Pregnancy

How to Prevent Diastasis Recti

Link to the Article: https://restoreyourcore.com/learn/diastasis-recti/is-diastasis-recti-preventable/ Link to the Video: https://vimeo.com/411566260 1. Practice appropriate breathing patterns Though this may seem like a simple task, many people do not practice proper breathing patterns. 3D rib breathing as opposed to belly breathing helps limit the amount of stress and pressure that you add to your abdomen daily. Inconsistent or improper breathing can add additional pressure to your abdomen causing a diastasis recti. Many people are taught to belly breath, are taught that diaphragm breathing means belly breathing and have excess pressure on their core wall as a result. core muscles and diastasis recti 2. Practice good posture and free your abs from excess tension While pregnant, it can be difficult to sit-up straight without straining your abdomen and lower back. The added weight in your belly can also allow for bad posture. When rising up out of bed, don’t sit straight up. This adds unnecessary pressure to your abdomen. When sitting up in bed or trying to get out, try either rolling over on your side before rising or focus on rising using your transverse abdominal muscles (those closer to your pubic bone). 3. Understand a good / healthy / functional core strategy Approaching strength building and core function routines, it is important to do so smartly. There should be no compromises in exercise. In both One Strong Mama and in Restore Your Core I focus on strengthening your body effectively and efficiently in order for you to be able to workout without any compensation with great results. Click here for a list of tips and tricks to help relieve any symptoms you may have or for exercises to help correct any unhealthy patterns you may be following.

6 MINAPR 25
Comments
How to Prevent Diastasis Recti

Is Diastasis Recti Fixable?

There is really no clear way as to how exactly a diastasis recti develops. A diastasis can occur for many reasons. One of the most common ways a diastasis recti occurs is through pregnancy. This should not alarm you though. 100% of all pregnant women have a diastasis recti. This is caused by the stretching of the abdominals to accommodate the growing uterus. Issues accompanying a diastasis recti are typically only a concern if your abdominal muscles have not recentered by about 6 to 12 weeks postpartum. https://restoreyourcore.com/learn/diastasis-recti/is-diastasis-recti-fixable/ Due to diastasis recti being more common during and after pregnancy, many methods of avoiding its development involve postural awareness, corrective exercises, and a conscious prehab approach during pregnancy. Yet, there are several things to keep in mind regardless of whether you are male or female, pregnant or not. Understand a good / healthy / functional core strategyPractice appropriate breathing patternsEnsure your abs are free from excess tensionAvoid exercises that increase focalized tension in the abdomenPractice good posture Although diastasis recti is not completely avoidable in some cases, the list above helps paint a clear picture on how to protect your core while still staying active. The key is to be mindful of your body’s function and how to increase your functionality and build strength without causing harm to your body. Find the video summary below: https://vimeo.com/410783921

8 MINAPR 25
Comments
Is Diastasis Recti Fixable?

Diastasis Recti Symptoms

Read the full article below: https://restoreyourcore.com/learn/diastasis-recti/what-does-diastasis-recti-look-like/ Many symptoms that occur with diastasis recti can appear to be akin to that of a hernia. The most common symptoms that can occur if you have diastasis recti are*: Bulge in your abdominal core(also called by some as a “pooch.” Not my favorite term at all.)Feeling like your midsection is larger, less toned than the rest of your body.(Especially true if you have had a pregnancy.)Sense of having a weak core (your daily activities lack the intrinsic support of your core.)Pelvic floor issues(i.e. leakage)Abdominal gapingPain in your lower backPoor postureConstipation Testing yourself for diastasis recti is one way to determine whether or not you may have a gap between your abdominal muscles. I always recommend having a professional do the test as well. This can be done by lying on your back with your knees up and feet flat on the ground. Once in this position, place one of your hands on your belly, fingers pointing down on the centerline. Place your other hand behind your head for support. As you exhale, slowly lift your shoulders and head slightly above the ground. Use your fingers to palpate up and down the center and see if your fingers sink into your core. If there is no diastasis recti, you will feel a “hard wall” – even if you are not very toned. If your fingers sink in, and you can feel the edges of your core muscles on each side of your abdomen, you likey have a diastasis recti.A diastasis recti is measured by finger width. If your gap is only 1 or 2 fingers wide, it might be considered okay, however, it is important that you mind your core because the gap can widen if you are not careful. Video Summary: https://vimeo.com/410766156

9 MINAPR 25
Comments
Diastasis Recti Symptoms

What Does Diastasis Recti Look Like?

One of the biggest issues with diastasis recti is that the appearance of it differs from person to person. Quite often a diastasis recti goes unnoticed, without painful symptoms, or even worse, is seen as a personal flaw, especially with women postpartum. Read the full article below: https://restoreyourcore.com/learn/diastasis-recti/what-does-diastasis-recti-look-like/ Rectus abdominis separation can lead to a stomach bulge (aka stomach pooch), pelvic floor issues, unnatural posture, and stomach and back pain. The symptoms of diastasis recti include but are not limited to: Abdominal BulgeAbdominal GapingLower Back PainSensation of Bloatedness without BloatIncontinencePoor PostureConstipation & BloatDoming or invagination of the linea alba when performing crunches or other traditional ab exercisesDifficulty with everyday activities due to a lack of core function Unless you have a low body fat percentage or have an overly toned core with a visible 6-pack, it is very hard to diagnose a diastasis recti on appearance alone. The linea alba lies beneath the fat layer of your abdomen, so it cannot be seen. Many people have a diastasis recti for years before learning they have it. Video Summary: https://vimeo.com/410755530

8 MINAPR 25
Comments
What Does Diastasis Recti Look Like?

Diastasis Recti Surgery

You should only consider DR surgery after being enrolled in at least a year of core rehab focusing on corrective exercises and diastasis recti specific strength training. If you have done rehab diligently, and you still notice a significant gap, lower back pain, or leakage, you could consult your doctor and begin discussing whether or not surgery is the right option for you. Another thing to consider when opting for a diastasis recti surgery is whether or not the gap is causing you pain or any other difficult symptoms. If you are wanting to pursue surgery for cosmetic purposes rather than functionality,it is key to understand that a diastasis recti surgery is highly invasive, and there will be a significant amount of time taken to recover. And, as all surgeries go: the pros should outweigh the cons. Read the full article here: https://restoreyourcore.com/learn/diastasis-recti/diastasis-recti-surgery/ The effects of the surgery (stomach swelling, scarring, etc.) may take 6 months or even up to 12 months to fully go down or diminish in coloring and size. Once you have regained your strength and believe you are ready to begin building up core strength again, consult a trained professional to outline an exercise routine that would best suit your needs. Video Summary: https://vimeo.com/410751146

7 MINAPR 25
Comments
Diastasis Recti Surgery

Diastasis Recti Exercises for Men

Believe it or not, diastasis recti can affect men just as it can affect women. One of the biggest myths surrounding diastasis recti is that it only occurs in women postpartum. However, diastasis recti is a universal occurrence that affects the abdominal wall without gender specificity. Read the full article below: https://restoreyourcore.com/learn/diastasis-recti/diastasis-recti-exercises-for-men/ While a diastasis recti is usually caused by pregnancy in women, research has helped reveal several causes of the condition in men. Some of the common reasons for a diastasis recti to develop are: Frequent or rapid changes in weightWeightliftingCertain core exercisesUnderlying Abdominal Illnesses (i.e. stomach cancer, or cirrhosis)Obesity Video Summary: https://www.youtube.com/watch?v=t5iv5P1P79g&feature=youtu.be

7 MINAPR 25
Comments
Diastasis Recti Exercises for Men

Before and After Diastasis Recti

What is diastasis recti? Diastasis recti is the stretching or separation of the rectus abdominis (6 pack) muscles caused by the thinning of the linea alba (midline connective tissue). Diastasis recti separation leaves your abdominal organs unsupported, and if severe, can expose your digestive organs creating a stomach bulge. Read the blog below: https://restoreyourcore.com/learn/diastasis-recti/before-and-after-diastasis-recti/ How you look has nothing to do with how healthy you are. Many athletes and bodybuilders have constant back, shoulder, core issues and pain despite their healthy and toned appearance. In many cases, athletes and bodybuilders have a diastasis recti without even realizing it! Buying into an appearance based program only damages any attempts at building a stronger and more functional core and balanced body. You can still have a belly and be healthy with a functional, strong core. Video Summary https://vimeo.com/410737553

7 MINAPR 25
Comments
Before and After Diastasis Recti

Can Diastasis Recti Be Fixed Without Surgery

The primary method of healing a diastasis recti and closing the abdominal separation is rehab and a core building program that is specific for those with a diastasis recti. The exercises in these programs are specialized to restore core function and strengthen the linea alba. Check out the full blog below: https://restoreyourcore.com/learn/diastasis-recti/can-diastasis-recti-be-fixed-without-surgery/ A diastasis recti naturally occurs during pregnancy. As the womb grows, the rectus abdominis and core muscles stretch and shift in order to make room for your growing uterus. There are several ways to help prevent your chances of a diastasis recti setting in postpartum. Below are a few exercises that you can practice in various stages of your pregnancy in order to help your muscles retain strength after you give birth. Video Summary: https://vimeo.com/404791906

6 MINAPR 25
Comments
Can Diastasis Recti Be Fixed Without Surgery

Ep. 1 Tips to Strengthen Your Pelvic Floor

In episode 1, Lauren Ohayon gives us pertinent information on how to strengthen our pelvic floor with proper form and engagement. Check out: www.restoreyourcore.com

6 MINJAN 21
Comments
Ep. 1 Tips to Strengthen Your Pelvic Floor
the END
hmly
Welcome to Himalaya LearningDozens of podcourses featuring over 100 experts are waiting for you.