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22 Oct

Butt Wink & The Pelvic Fairy

So I just posted something on Butt Winking on my Facebook page, basically your tushi dropping under when you squat, your back rounding not giving you the depth you need for ass to grass squatting and putting you at higher risk for injury.

Now, as pointed out in the article, this could be caused by physical restrictions in your joints, lack of mobility and also lack of coordination through your deep core stabilisation muscles – your diaphragm, multifidus, TVA  and of course your PELVIC FLOOR! Yes, your diaphragm and pelvic floor act as the top and bottom to your core, what I like to think of as your internal canister.

Imagine a coke can (heaven forbid!). If you press down hard on it, it’s pretty sturdy, right? Now imagine that can has a weakness somewhere, either in the bottom or the sides – what happens if you put pressure on the can? Typically it will leak out from this weakness. You get what I’m talking about…right? What happens to the sides? They crumple. The internal pressure is gone. The same goes for your diaphragm, tightness can lead to you not being able to maintain the pressure within your ‘cannister’. A diaphragm release can help with your breathing and ultimately, your squats.

So think of this can as your core. Core CannisterAny weakness will prevent you from performing to your maximum potential. How can you squat your PB when the muscles needed to support you are not working together properly? Train your deep core muscles from the inside out. If you’re post natal (doesn’t matter how old your babies are!) get your tummy checked for diastasis (weak midline & tummy gap = loss of energy & pressure).

Strengthening those deep layers of your core will ultimately strengthen your pelvic floor, also helping in all other aspects of functional life – running (for the bus, after the kids), sneezing (winter is coming!), heavy lifting (deadlifts, squats…), high impact exercise (dare I say…Zumba, skipping, burpees, box jumps, etc), managing kids (you know…when you shout so hard a little bit of wee comes out…)

Find a trainer that can help engage your core, your breathing, functional movement & life balance.

Get fixed. Get strong. Get lifting!

11 Oct

What Does It Mean When You Have A Gap in Your Abs aka A ‘Distension’ or ‘Diastasis’?

What Does It Mean When You Have A Gap in Your Abs aka A ‘Distension’ or ‘Diastasis’?

A fabulous insight into what could be causing your post birth mummy tummy, courtesy of © Burrell Education 2012

Adapted from Primal Pictures, 2003. Reprinted with permission.

Diastasis 2

  1. The stretching of your midline tissues (Diastasis/Distension) is totally normal during and Pregnancy and its return to your pre-pregnancy tension and position is unique to every woman. In general, the tissue regains tension and the two bellies of the Rectus Abdominis (Six-Pack muscles) regain their proximity.
  2. If your midline is weak and your abdominals are separated (you can get your fingers into the gap between the two lengths of muscle) and the tissue feels slack and papery you must take care to avoid as many situations as possible where extra pressure can develop and further. Pressure against these weakened tissues will have a detrimental effect on the healing and closure of this separation. Traditional abdominal exercises (sit-ups) are not appropriate.
  3. Get advice and a restorative programme from a practitioner who specializes in restoring the core with a Diastasis/Distension.
  4. Use the ‘Good Abdominal Care Practices’ when getting up and getting down from the ground and out of bed.
  5. Have faith that you can be helped. Your condition can improve and abdominals can be restored back to good strength, function and can look great again!

We have worked with many post natal and never too late natal ladies with a diastasis, check out our Facebook page for photos of great work that our ladies have done!

Diastasis client, week 1, week 3 & week 9

Diastasis client – week 1, week 3 & week 9

Week 1, week 3 & week 10

Diastasis Client – Week 1, week 3 & week 10

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