What is Reformer Pilates?

Pregnancy:

Essential Clearance from your GP and Physio before applying for PT or Group Training Instruction.

Pre:

Unfortunately we don't have specialised sessions for Pre or Post Pregnancy.

If you are fit and health with clearance from your GP and physio you should be able to attend a normal sessions right thru your pregnancy and after your pregnancy - i will instruct modifications along the way

Recommend:

Clearance from your GP and Physio before applying for PT or Group Training Instruction Specialized Instruction Personal Training or Group Session is necessary for (DR)

Post:

Diastasis recti (DR) abdominal separation 

DR Info

Diagnosis of Abdominal Separation:

• The condition of Abdominal separation is usually diagnosed by physical examination.

• The examination is performed with the person lying on their back, knees bent at 90 degrees and keeping feet flat, head slightly lifted and the chin on the chest.
  With tensed muscles, the examiner now places their fingers in the ridge that is presented.

• The number of fingertips that can fit within the space between the left and the right rectus abdominis muscles; would tell about the measurement of the width of the abdominal separation. A separation that is more than 2 fingertips, i.e. approximately 1 ½ cms, is the determining factor for diagnosing Abdominal separation in a person.

DR, which can develop before, during or after pregnancy, is where the muscle walls along the midline of the abs separate, creating a gap (one to two centimetres is said to be within the normal separation range; anything wider than that may require intervention to close up). This means that when the abs are under pressure, the walls can’t hold together and organs such as the intestine, bladder or uterus may be felt or seen bulging through the thinned and separated abdominal muscles – thus, the protruding belly “pooch” (and, for me, infuriating enquiries on whether or not I was pregnant). Having multiple pregnancies, twins or triplets, or babies with a high birth weight, may be causes for DR separation but, more commonly, DR separation occurs in single baby pregnancies and can happen to anyone.

For some people, DR can cause lower back pain, incontinence and, in some umbilical hernia occurs; the intestine or other tissues bulge through the weak spot around the belly button, making the belly button stick out permanently. 

The exercises to repair DR are quite specific as there are tons of no-no’s involved – running, regular crunches, planks and push-ups, for instance, put pressure on the abs and can widen the gap further. Sessions started with simple core-stabilising movements (sitting on the ball and bringing one leg up at a time, for instance) in addition to arms and thighs, and eventually progressed to modified head-lifts

You need to feel your stomach the whole time to make sure there isn't any tummy bulging. Eventually worked in some very light cardio on the elliptical. By the time you hit six months postpartum, you may or could see a noticeable difference in closing the gap.

The do’s and don’ts of living with DR

DO be careful when exercising

In addition to avoiding crunches, planks and push-ups, some yoga poses can worsen the gap, as can some movements on all fours. The same goes for Pilates. While some moves are fine, others aren’t. So, it’s best to work with an instructor who’s familiar with DR.

DO try to close the gap as much as possible before your next pregnancy

Strengthening your abdominal muscles and trying to close the separation before your next pregnancy is highly recommended in order to keep things from getting worse the next time around.

DON’T do any heavy-lifting

Lifting heavy things can make matters worse, as it strains the connective tissue. And, we’re not just talking weights here.  There have been many instances where too much child-lifting has widened the gap and may set  back in your progress.

Diagnosis of Abdominal Separation:

• The condition of Abdominal separation is usually diagnosed by physical examination.

• The examination is performed with the person lying on their back, knees bent at 90 degrees and keeping feet flat, head slightly lifted and the chin on the chest.
  With tensed muscles, the examiner now places their fingers in the ridge that is presented.

• The number of fingertips that can fit within the space between the left and the right rectus abdominis muscles; would tell about the measurement of the width of the abdominal separation. A separation that is more than 2 fingertips, i.e. approximately 1 ½ cms, is the determining factor for diagnosing Abdominal separation in a person.

RECOMMENDED EXERCISE TO HELP CLOSE THE GAP at home - Using you breathe!

1. Core Contraction Exercise for Abdominal Separation: This is one of the exercises for abdominal separation that is done in seated position. Follow the steps as explained below.

   • Be in a seated position and place both your hands on the abdominal muscles.

   • Now, take small and controlled breaths.

   • Slowly contract the abdominal muscles by pulling them straight back towards your spine.

   • Now, try to hold on the contraction for about half a minute, while maintaining the controlled breathing.

   • Complete at least 10 such repetitions for best results.

2. Head Lift Exercise for Abdominal Separation: This is another exercise for abdominal separation which is done in a lying position. Steps for doing the exercise are explained below.

   • Begin the exercise by lying down with your knees bent at 90 degrees and feet being flat.

   • Slowly lift your head and get your chin straight towards your chest.

   • Now, move your abdominal muscles towards the floor

   • Hold this for 2-4 seconds and return back to normal position again for 2-3 seconds

   • Go for 10 such repetitions for best results.

3. Seated Squeeze Exercise for Abdominal Separation: This is an exercise done in seated position for correcting abdominal separation. Below are the steps for doing the exercise.With seated position, place one your hand above the belly button and other below the belly button.Next thing to do is, with controlled breaths, with a mid-way starting point, pull your abdominals backwards towards your spine.Hold the position for 2 seconds and return to the mid-way point.Complete 100 such repetitions in Seated squeeze

4. Squat Against the Wall Exercise for Correcting Abdominal Separation: This is one form of a seated squat which is done to treat abdominal separation. Follow the below mentioned steps for doing the exercise effectively.Stand with your back against the wall, and feet out in front of the body.Slowly, lower your body to a seated position so that knees are bent at a 90 degree angle and contract your abs towards spine as you raise your body back to the standing position.This exercise can also be optionally done by using an exercise ball to be placed against the wall and your lower back.Complete 20 repetitions of the squat for appropriate results.

5. Squat With Squeeze Exercise for Abdominal Separation: This is a slight variation to the “Squat against the wall” exercise for correcting the condition of abdominal separation. Below are the steps for doing the exercise.With seated position, place one of your hand above the belly button and other below the belly button.Next thing to do is, with controlled breaths, with a mid-way starting point, pull your abdominals backwards towards your spine.Hold the position for 2 seconds and return to the mid-way point.Complete 100 such repetitions in Seated squeeze.

6. Squat Against the Wall Exercise for Correcting Abdominal Separation: This is one form of a seated squat which is done to treat abdominal separation. Follow the below mentioned steps for doing the exercise effectively.Stand with your back against the wall, and feet out in front of the body.Slowly, lower your body to a seated position so that knees are bent at a 90 degree angle and contract your abs towards spine as you raise your body back to the standing position.This exercise can also be optionally done by using an exercise ball to be placed against the wall and your lower back.Complete 20 repetitions of the squat for appropriate results.

7. Squat With Squeeze Exercise for Abdominal Separation: This is a slight variation to the “Squat against the wall” exercise for correcting the condition of abdominal separation.Here you need to place a small resistance ball between the knees and squeeze the ball as you lower your body and come to a seated position.Complete at least 20 repetitions of squat with squeeze.

8. Upright push-up exercise for correcting abdominal separation: This is a standup pushup against the wall done to correct abdominal separation. Below are the steps to do this exercise.With your feet together arms-length away from wall, place your hands flat against the wall, and go for a stand-up push-up against the wall.Contract the abdominal muscles towards spine, lean your body towards the wall, keeping elbows bent downward close to the body, pull the abdominal muscles further in with controlled breathing all throughout.Finally push back to the starting position and release the abdominal muscles.Go for 20 repetitions of the upright push-up exercise for correcting abdominal separation.