You’ve been doing all the “how to fix diastasis” exercises.
And avoiding all the “don’t do these” exercises.
You’re working hard. Trying your best.
But you’re still not seeing the progress you’d hoped for.
So what gives?
Why won’t your diastasis just go ahead and heal already?
Well there’s a key piece of the puzzle that a lot of moms don’t even realize is the #1 reason they aren’t getting the results they want.
And if you aren’t implementing this simple strategy on a daily basis, all that hard work could be in vain.
The funny thing is it’s really so simple that it’s no wonder it’s often overlooked.
You see we tend to get so focused on how we’re breathing, how we’re engaging, and how our diastasis is reacting when we do that 15-30 minute workout that we forget that there are 15+ other hours left in the day when we’re moving, pushing, pulling, lifting, twisting, breathing…
And those 15 hours are just as important (if not more important) than how our bodies are responding and what our diastasis is doing in the gym.
You may have incredible form during those heel slides. Your breathing may be absolutely awesome during those squats. You may be getting great tension in your linea alba during those lat pull-downs.
But then you go to pick up your 19lb chunky monkey to put them in the car seat and all of a sudden you’re holding your breath, not even thinking about engaging your core and lifting with not so hot form.
Do that 30+ times a day and of course you aren’t going to see the results you’re hoping for!
The truth is, you may be getting it all right in the gym but what about all the other movements and lifts and breathing and sitting and standing you do throughout the day?
You need to be mindful about those moments too if you want the best results possible.
Because healing your diastasis isn’t about doing a bunch of “diastasis friendly” exercises for 10-20 minutes a day.
There’s so much more to the equation than that.
And how you move, sit, stand, breath and do life for the rest of the day has a huge impact on how your diastasis heals.
So, What Do You Need to Do on the Daily?
The most important cues to remember in your daily life are…
1. Untuck your booty. Your entire core system is connected (including your glutes) and if your glutes can’t work properly because they’re tucked under, that’ll impact how well the rest of your core (especially your pelvic floor) can work.
When you untuck your booty – when you’re sitting, standing, walking – you’re giving your core the best chance possible of healing well because it’s able to work the way it’s supposed to work.
2. Stack your ribs over your hips (so you aren’t puffing your chest out, or slouching over and getting a hunchback). Your diaphragm is a key part of your core system and it lives in your rib area. So if your ribs aren’t in alignment over top of the rest of your core, your diaphragm doesn’t get to do what it needs to do as well as possible.
You can also imagine that slouching or puffing your chest out can put unnecessary pressure on your abs which means your diastasis may have a tougher time healing.
3. Let your core and pelvic floor relax and release when you don’t need ’em on. You don’t need to keep it turned on 24/7. It needs that break to work properly. It’d be like holding a bicep curl for an hour and then trying to lift your baby up. Your arms would probably scream “No thanks!” and you’d have a tough time getting the little munchkin off the floor.
The same thing happens here – if your core and pelvic floor are constantly on and never getting a real break, how can you expect them to recover and heal well?
So try not to engage your core or squeeze your vagina (AKA do a kegel) all day. Give it a break and let it rest so it can recover and do you the favour of healing as well as possible.
4. Relax your belly as much as possible. I know it can be hard, but try your darnedest to not suck it in constantly.
In order for your body to heal and your core to work well, it needs to be able to move, be flexible, be dynamic, and it can’t do that if you’ve got it in a vise grip!
So if you’re frustrated by your lack of results, try these quick tips on for size. Incorporate them in your daily life as much as possible.
The more you’re mindful about this stuff, the more likely your body will be able to do all that loving healing you’re asking it to do.
For more on this, check out this clip from a Facebook Live Q&A I did a while back on the SweetMomBod Facebook page where I talk about how your daily movements are probably more important than what goes down on the gym floor and how you don’t need to (and you actually shouldn’t) keep your core “on” the entire time you’re doing daily life.
P.S. I apologize for the icky cold voice – it’s dangerous being a toddler mom during cold and flu season 😉
Don’t Let Perfect Get In Your Way
Let me be very clear – you don’t need to get it all right, all the time.
It can be so easy to just throw in the towel and proclaim yourself an utter failure if you aren’t perfect.
But something really important to remember is that you don’t have to be perfect to see results.
Even the best fitness pros, exercise physiologists and biomechanists slouch and tuck their bum and suck in their bellies from time to time.
I know I say in the video “stand like this”, “sit like this” but the reality is that sometimes it’s more comfortable, or we can soothe baby easier if we tuck a little or slouch a little.
Just be more mindful.
Try to not make it an all day, every day kinda situation.
And don’t be so hard on yourself.
If you catch yourself tucking, or sucking, or slouching just adjust without judging or criticizing yourself.
Do the best you can and over time your new norm will become more optimal alignment and breathing and core engagement.
I don’t expect you to get it all right overnight and neither should you.
Try your best to implement these strategies as much as possible and you’ll hopefully start to see that progress you’re hoping for.
I know it’s frustrating.
I know it’s not an easy fix.
But little by little you can get to the point where your diastasis isn’t all you think about.
Little by little this will just become the new norm most of the time – awesome form and alignment and breathing – and it won’t feel so hard.
Don’t lose hope.
There are always options and always strategies to help you get that much closer to where you want to be.
P.S. Have a friend who feels like she’s tried everything to heal her diastasis and she’s still not getting the results she wants? Send her this post!