Leaking is common but not normal. Nobody tells you about the fourth trimester of having a baby which includes “leakage, diastasis recti – abdominal separation, mummy tummy”. Meet Karen, she has a two part celebration. First, she found success in the 28 Day Shape Up Challenge and second, she has embraced the embarrassing pelvic floor issues and the diastasis recti (abdominal separation) recovery stage. Click here to read about Karen’s 28 Day Shape Up success.
“Leaking After a Baby”
- “On top of my embarrassing pelvic floor issues, Trina broke the news to me that I had a diastasis recti. I am an ICU Nurse and I HAD NO IDEA WHAT SHE WAS TALKING ABOUT!
- I was angry and frustrated
- If I tried to go outside my modifications Trina was always there to correct me in classes
- I knew deep down that I needed to slow down, and look at the bigger picture
- If I hadn’t come to Fit4Females, I’d still leak while jumping rope, and accept it as an unfortunate fact of motherhood.”
Karen’s Diastasis Recti Success
“I joined Fit4Females Stroller Classes in 2014 after my first daughter was born and eager to get back to a fitness routine since I had quit CrossFit at 5 months pregnant. I was motivated and ready to go full steam ahead.
There was a problem because I was leaking while jumping rope. After a week of classes and Trina consistently stressing that “its not ok to pee your pants“, I went to her for a Post Natal Assessment. On top of my embarrassing pelvic floor issues, Trina broke the news to me that I had a diastasis recti. I am an ICU Nurse and I HAD NO IDEA WHAT SHE WAS TALKING ABOUT! I had even been cleared by my family doctor and OBGYN to return to my normal fitness routines. The diagnosis was a huge surprise to me. I went home and researched it.”
How to Rehab a Diastasis Recti
“Trina gave me core exercises to do, recommended I follow exercise modifications (i.e.: No burpees, planks, running, jumping, etc.), as well as scheduling an appointment with a Pelvic Floor Physiotherapist. I should have been on board with the plan 100% but I wasn’t.
It was hard for me to accept. Part of me was in denial and I didn’t fully commit to my recovery. I did go to see a Pelvic Floor Physiotherapist routinely, but I was angry and frustrated. Why bother go to class since I figured I wouldn’t get the workout I was looking for. “Trina may as well tie me up in one of those skipping ropes, because it’s not like I can use one!”
Modifications for Leakage and Diastasis Recti
I was watching other Moms doing what I wanted to do so badly. I felt like I was being held back. If I tried to go outside my modifications, Trina was always there to correct me. I avoided eye contact hoping that she wouldn’t see me, but she did, and I’m so glad she did! I think that’s why I always came back to her class. I knew deep down that I needed to slow down, and look at the bigger picture.
I leak but that’s normal
“At 10 months postpartum, my diastasis was gone and had no leakage! If I hadn’t come to Fit4Females, I’d still leak while jumping rope, and accept it as an unfortunate fact of motherhood. Even scarier, I’d have no idea that I had a diastasis and could be causing long term damage through certain exercises.
In Sept 2016, I gave birth to my second daughter and once again, I had a diastasis recti. I returned to Fit4Females Stroller Classes but this time it was different. I was fully accepting of my recovery process and I healed faster because of it.”
Are you pregnant or postpartum and want a safe workout?
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