When can I start exercising again after having my baby?
Always consult your doctor before exercising after birth.
If you have had a natural birth, I recommend that you wait a minimum of six weeks before starting to exercising again. However, if you have had a c-section, then it is highly recommended that you wait eight to twelve weeks before starting postnatal Pilates. You may start earlier with your doctor’s consent.
If you are unsure or have specific issues, feel free to give me a call to discuss.
I can’t get childcare, can I bring my baby along?
You are most welcome to bring along your baby (if under 1) to your private session. I have plenty of toys etc to keep your little one entertained - they may even want to join in!
I do find, however, that new mums benefit more from having a bit of “me time”, a chance to work out and recharge their batteries without distraction, but it really is no problem whatsoever bringing your baby along (as long as I can have cuddles, of course!)
How do I tell if I have diastasis recti?
If you have been referred to a women's health physio, your physio can measure the size of the gap for you. If you want to measure it yourself, please follow the steps below:
1) Lie of your back with your knees bent and your feet flat on the floor
2) Place 3 middle fingers just above your belly button
3) Lift your head and neck slightly off the floor and press down with your fingers. If you feel a gap, that is diastasis recti. You will feel the muscles close in around your fingers
4) Repeat this process directly over the belly button and a few inches below it. The gap may be above, on or below the belly button or along this whole area. The size of the gap is measured in finger widths. Ideally you want to have a 1-2 finger gap or less. It may be much bigger than this.
Rather than a gap, you may have a doming of the abdominals as you lift your head and neck up. You may also have crinkly or saggy skin around the belly button area. These are also common symptoms of diastasis recti and these would also be treated using the CENTER METHOD™.
If you have diastasis recti, you must not do any abdominal crunches or oblique crunches (ie. crunches to the side) and you should roll onto your side when getting up from a lying position. Please get in contact if you would like any further information or to discuss how to reduce the size of the gap.