Diastasis Recti Rehab: Week 3 to Week 4

Something is very funny

I have been cracking up for the last half hour! In preparation for week 4, I watched the video to learn the new headlift exercises. Week 3 was pretty uneventful other than really feeling the burn in my transverse and lower back. But this week is going to take a lot of brainpower. As I listened to the instructions on the video, I realized I needed to write some things down.

This strikes me as hilarious and gives me tired-head all at the same time:

In order to engage the transverse, you must remember 5 things about this muscle…Let me teach you the 5 step headlift… There are 4 things to remember before starting the headlifts…It is important to make sure you do the first 3 steps of the headlifts correctly before lifting your head… There are 2 ways for you to know if your transverse is in or out…There are 3 places you need to hold the splint when doing the headlifts…There are 2 visualizations in the headlifts. The first 3 steps are called pelvic stabilization. These 3 steps must be done correctly before doing the last 2 steps of the headlifts.

Bhwaaaahahahahahhahahaha! My head is swimming…

I sure hope I can remember all of that!

In week 3, although I did my exercises, I got a little lazy with steps 3 and 4 of holding in my transverse and getting up and down/picking things up correctly. Also, the splint would ride up to my ribs above my belly button constantly and I would have needed to adjust it with every movement. Since I don’t sit still all day, I’m not sure how effective my splinting was this week even though I adjusted it throughout the day. I’m thinking I might need to order a smaller one. Seems like it would be easier to wear two instead of having to hold the second one for the week 4 exercises anyway.

I really hope this program is going to work for closing my diastasis! I am doing the best I can. One thing for sure is my transverse is getting stronger, my posture is much improved, and I notice my back hurts the next day if I did any slumping the day before. So, I am still building an awareness and seeing results that encourage me to keep going.

3 Replies to “Diastasis Recti Rehab: Week 3 to Week 4”

  1. Hi Julie! I’ve just started the Tupler technique program. I checked out your blog and really like it. I was wondering if it would be possible for you to share your experience with the program. Did you finished it or see some results?
    Thank you! 😉

  2. Thank you so much! I haven’t had time to update in a while, but hopefully will soon. Beginning week 4, my husband had an accident (he’s fine) and the week after, both my husband and daughter had the stomach virus. I gave myself a break and decided to chunk the darn splint for a few weeks… and that turned into a few months. I know that’s a ridiculous excuse, but nevertheless, it’s the truth. I’ve been seeing a physical therapist lately who checked my diastasis and said it wasn’t as wide as I thought. She didn’t think I would need the splint to see results. I had a fallopian tube removed in January because it twisted on itself and I’ve had pain from scar tissue, so she is using a technique to help reduce scar tissue internally. One of her focuses is on pelvic floor and core strengthening.
    For me, wearing the band just made me so frustrated that I didn’t do any exercising at all. But the exercises are great for strengthening anyway, so it’s worth doing them even if you’re not going to wear the band… unless you have a huge diastasis. Mine is only a couple of fingers. It feels like 3 to me, but the physical therapist said it was only 2. But… I’m back on track with a core program she has given me. I’m hoping that will help along with doing the exercises without the splint. I could never get it to stay put getting up and down and still nursing a toddler… and things other than fixing my diastasis were more important to me. I really wish that there were some support programs close by! I think it would be easier than doing it alone. Please don’t be discouraged by the fact that I decided not to wear the splint. I guess it just doesn’t bother me enough to really be committed right now. I have too many other things going on in my life, that I just kind of accept my tummy the way it is right now. Best of luck to you! Let me know how you do!

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