What exercises should be avoided when abdominal separation is present?
Postnatal-specific core-based exercise is THE best form of exercise for new moms to be doing, because it focuses on pelvic floor strength and activation of the deep abdominal muscles. These are the two main areas of the abdominals that as an Pre/Postnatal Instructor I want to focus on building back up again first, before moving on to any other area of the abdominals.
If you do the wrong types of exercises too quickly after birth, or if you know you have an abdominal separation of more than 2cm width apart, then chances are, you’ll make any abdominal separation that’s currently there, actually slightly and/or severely worse.
This makes my job much harder and your work to rehab much lengthier and more complicated!
So, here’s a quick checklist of exercises to avoid if you:
- are newly postpartum
- have an abdominal separation present
- haven’t done Pilates-style core strengthening exercises pre/postnatally
- don’t know where to start
- aren’t sure if you have a separation present
So, what does this list mean? That everyone should get evaluated by a professional in the early stages postpartum so you can begin to restore your core safely and effectively!
Ready? Here we go…things to avoid:
- Resisted flexion – I’m talking about sit ups here, by the way
- The Plank – because the amount of pressure placed on your abdominals while performing this exercise is immense, and can easily make any gap in your abdominals worse!
- High-intensity, so called “stability” exercises, often performed on uneven surfaces like a Swiss ball – mainly because your body will find easier ways of stabilizing itself which involves using the wrong muscles in place of your stabilizers.
- Any movement that involves strong/resisted rotation or side flexion – this might be something like holding a hand weight in front of you and you twisting it to the right or left, or holding a dumbbell in your right hand and your bending your body down to the right. These movements, coupled with…
- Movements that stretch the abdominals – these will not only feel uncomfortable before, during and after the event, but they are most unsuitable for a weakened, overstretched unit.
- Really pulling your abdominals in tightly – over-activation through the core or “gripping” with these muscles is often mistaken that the harder you hold your tummy muscles in, the flatter your stomach will become, and faster. This is not the case.
This list is by no means exhaustive, but those are just the major exercise movements you want to avoid doing when returning to exercise. You might be thinking “Well, what the heck CAN I do?” You’ll be happy to know, there is a plethora of exercise you can do and I’m here to help explain it to you!
By the way, if you’re unsure if your abdominals have a separation or not, why not ask your provider to check them for you, or better still, ask me to test them for you at our next session? I’m more than happy to do this for you. It’s peace of mind for you, and for me that everything’s ok, isn’t it?
[hr]Work with me one-on-one for an individualized program to reach your health and fitness goals!Check out the Bodies for Birth page on Facebook for daily posts this week regarding prenatal fitness! Join our private Facebook group for ongoing access to me, to connect with other moms, for answers to your questions, for support and resources!
You can work with me one-one-one via Skype or in-person. Visit www.bodiesforbirth.com to learn more!
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Written in collaboration with Claire Mockridge, www.clairemockridge.com
Claire Mockridge is a qualified and experienced Personal Trainer, Fitness Instructor and Pilates Teacher with a passion for fitness and wellbeing. Teaching general exercise and Pilates classes in West Bridgford, Nottingham, Claire has a specialism in pregnant and postnatal fitness.
See more at: http:www.clairemockridge.com