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I’ve had five babies so I have a diastasis recti of 3 or more fingers width. It causes me a lot of back pain and makes me look 6 months pregnant and my baby is 10 months old! I tried the Tupler Technique but the splint is a pain and caused shortening of breath. It is so hard to remember to do all the exercises, too. I think I have too much belly fat to wear the splint, I can’t make it tight enough for it to be effective and it makes me so hot when I’m already running hot these days. Anybody have suggestions? What has worked for others on here? Its very frustrating because I also have plantar fasciitis in both my feet so I suffer from a lot of pain when I’m on my feet all day long. How’s a mama of 5 supposed to get in shape with all these problems and 5 kids to take care of?!
I would recommend checking out Katy bowman’s website, Aligned and Well. She has great info for DR. With 3 finger you may not get it to come back together all the way but may see improvements. I would not recommend wearing the splint.
Good luck. I know how hard it is with lots if kiddos. I homeschool my 4 but I do manage to do the alignment exercises at least 4 times a week and try to watch how I am moving about my day which in the long run is the biggest factor.
Btw doing Katy’s double calf stretch is the best thing you can do for plantars fasciitis
What’s wrong with the split? I’m having baby #3 this month, I have about a 3 finger diastasis and already bought the splint and DVD. I was really looking forward to having a nice tummy again, sick of looking pregnant all the time!!
I’m a physiotherapist and Pilates teacher and would agree with avoiding any kind of passive splinting, and especially surgery for this. While there is no easy solution Sometimes it’s necessary to have see a good practitioner for specific exercise training – I sometimes have to use real time ultrasound training as women often can’t feel the muscles at all. Transverse abdominis is the one you want to focus on. This problem is commonly linked with pelvic floor and general soft tissue weakness too.
What ends up happening is because your core is so weak you overuse your calves and butt most commonly to compensate.
Also linked would be zinc, vitamin C and possibly magnesium deficiencies. All these are necessary for good soft tissue healing and muscle function.
Be vigilant with posture. Be kind to yourself and take some time. Easier said than done – as a busy homeschooling mum of 3 I understand. X
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