Why Fixing Abdominal Separation Needs a Broader Approach

Why Fixing Abdominal Separation Needs a Broader Approach

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Had a baby recently?

 

Not sure if your abdominal muscles have knitted back together properly after birth?

 

Didn’t get your tummy looked at at your 6-week check up?

 

Know you need to do exercises, but not sure where to start?

 

Hi, I’m Claire Mockridge an Ante/Postnatal Fitness Expert and I’ve worked with over 1,000 pregnant and postnatal women in Nottingham.

 

Fixing mummies’ tummies is kind of my speciality!

 

And, I’m here to help.

 

Well, when it comes to fixing abdominal separation, gone are the days when I can just say:

 

“Here’s a program of 4 exercises for you. Do them every day for the next month and get back to me.”

 

Sorry – was that what you were after?

 

A quick-fix?

 

No, no – wait…!

 

Come back!

 

Focussing solely on your mid-section and training just your abdominal muscles in an effort to ‘fix’ any distension in your tummy muscles is what’s called ‘spot reducing’.

 

Put simply, ‘spot reducing’ is where you focus on just one muscle group, one body part, or just one area of your body and try and tone the hell out of it!

 

Oh, and if you’re doing sit ups and suspect you have abdominal separation – they aren’t the answer.

 

In fact, sit ups will make abdominal separation worse.

 

The human body is made up of hundreds of muscles and bones.  And, let me tell you – if the muscles in your body can find an easy way of doing something – they will.

 

And, they’ll do it over and over and over again until a nice little muscle imbalance has found its way in there.

 

Have a think about your habits as a new mum…

 

How do you think these everyday mummy movements affect your overall posture?

 

  • always holding baby with your dominate arm,
  • winding baby over the same shoulder all the time (did some one say colic?),
  • sitting slumped over feeding baby…for hours and hours and hours (no one tells you that, do they?),
  • propping baby up on one hip,
  • pushing a buggy uphill with your arms out-stretched and shoulders lifted….(and your bum out for all to see!)

 

These things all create muscular imbalances, don’t they?

 

If even one of your muscles is tight, weak or stretched, does it make sense that other muscles will try and compensate?

 

Because, indeed they do.

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There are many reasons why postnatal women suffer with diastasis recti after birth (that’s the technical name for abdominal separation, by the way).

 

Everyday’s a school day, eh?

 

Do you want some good news though?

 

Ok, well fortunately for you – there are many ways of fixing abdominal separation.

 

Education is key here particularly when it comes to discovering the ‘cause and effect’ of abdominal separation – and all of your other postural traits.

 

Here are some points I consider when treating you for abdominal separation:

 

  • Is this your first/second/third/fourth baby?
  • Do you suspect you had abdominal separation that went untreated if it’s not your first baby?
  • What exercise did you do prior to getting pregnant?
  • How’s your posture right now?
  • Can you breathe correctly?
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  • Do you actually have any ‘core’ strength?
  • What muscles are really tight for you?
  • Which muscles dominate your entire system, without you realising it?
  • What tasks are you doing with a newborn that might be attributing to your abdominal separation?
  • Is your pelvic floor ok, or do you need help with that too?

 

Can you see what I mean?

 

Assessing, treating and rehabilitating a new mum for abdominal separation needs to move away just doing tummy exercises.

 

It needs a broader, full-body approach to get your system working and functioning in a more optimal way.

 

I’ve had success ‘fixing’ clients’ abdominal separations back to normal – from as quickly as 7 weeks which is pretty cool, right?

 

What’s also encouraging is that I’ve created a 7 Steps to Fixing Abdominal Separation method myself and this is exactly what I’m talking about:

 

A whole-body, ‘everything working as one’, proper unit-type system…

 

….That gets results!

 

If you suspect you have abdominal separation, don’t be concerned.  I can help.

 

Book a 1-2-1 individualised personal training session with me either in person, or via Skype, where we can sit down, get you assessed and get your body back on the road to recovery.

 

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Claire Mockridge
Claire Mockridge is an Ante/Postnatal Fitness Expert, Pilates Teacher and Train-the-Trainer. She's worked with over 1000+ pregnant and postnatal women and enjoys empowering and educating her clients on safe and effective exercise. Claire is a Health Columnist for the Nottingham Evening Post, a Health Expert for BBC Radio Nottingham, regularly writes for the national press and is the Winner of Theo Paphitis' Small Business Sunday Award.

6 Comments:


  • By Essi linderborg-Gooding 14 Jan 2015

    Hi Claire,

    The above sounds exactly like what I have!!! I am sure I had with my first child and it never really went back and then I was expecting our second… She is now five months old and I haven’t had a chance to do anything about my tummy with two kids around! Henry, our eldest is now in nursery 2.5 days a week but sadly not on a Monday so I was wondering if you do any private tutorials or any different classes… Perhaps on a Wednesday, Thursday or Friday morning? Thanks so much, looking forward to hearing from you. Kind regards, essi

    • By clairemockridge 15 Jan 2015

      Hi there Essi. Thanks for your message. My Mummies and Buggies fitness classes are held on a Wednesday morning at 11am which you can bring your little girl with you. These sessions are held in Lady Bay and flexible attendance is provided. It’s a popular class, but if you’d like to come along, just let me know if the day/time suits you. I do offer 1-2-1 sessions with ‘fixing abdominal separation’ being my main specialism. I’m available Tuesdays and Wednesdays in Lady Bay for these. I work elsewhere on a Thursday/Friday, you see. Have a think and get back to me. Regards, Claire

  • By Claire Brown 12 Jun 2015

    Claire

    I have been reading your information and though I have never had a baby at 13 I had very invasive surgery on my stomach and ever since I have struggled with back pain and core strength. I do everything you suggest I.e. using only one side sticking my bum out etc. I have been told that I use my leg muscles to compensate but I can’t seem to get round the problem. At 38 it would be nice to resolve the issue once and for all. Do uou think it could benefit someone in my situation?

    • By clairemockridge 12 Jun 2015

      Hi there Claire. Your case is certainly an interesting one. The body is incredibly resilient, but sometimes that can cause imbalances in the wrong areas. Can you email me via the contact page on my site and I’ll be happy to chat with you further there if you like. Regards, Claire

  • By Carolyn 25 Mar 2016

    Hi sounds exactly like me but I don’t live near enough to you.. I have been back and forth to the doctor with no support or help in fixing the problem. I do lot’s of exercise just can’t fix my tummy.

    • By clairemockridge 25 Mar 2016

      Hi there Carolyn. Thanks for your message. I do Skype consultations, so if you don’t live anywhere near me, then I’m sure I can help via that medium. Email me: info@clairemockridge.com and I’ll reply with more info. Hope to hear from you again soon.

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