100% of women will have a tummy gap during pregnancy. Over one third - 36% of women still have a tummy gap greater than 2 fingers eight weeks after giving birth. Of that third of women who still have a tummy gap, two-thirds of those - 66% will develop a pelvic related health issue. Current research suggests that the size of the gap is not as important as the tension that can be generated across it.
After the birth of a baby, most women have a weakness in either the tummy muscles or the pelvic floor. Your posture and centre of gravity may still be altered and this can lead to instability and poor core strength. Combined with the demands of caring for a new born this may result in back pain, pelvic pain, bladder or bowel weakness.
A particular problem common to the postnatal body is the tummy gap or Diastasis Recti which is a weakening and widening of the linea alba which is the connective tissue that connects the two sections of the rectus abdominis muscle. This can lead to doming of the abdominal contents through this weakened area.
The Mummy MOT is recommended for all postnatal women. It will assess your posture, tummy muscles and pelvic floor muscle strength and any physical problems arising from pregnancy and birth. It includes ultrasound scanning the abdominal and pelvic floor muscles to provide visual feedback on how to correctly activate core and floor muscles. Advice will include pelvic floor safe exercises to prevent long term issues and a bespoke recovery programme will include posture, breathing and exercises to create a functional core and pelvic floor.
Catherine Greenstreet specialises in the management of separation of the tummy muscles known as Diastasis Recti, prolapse and pelvic floor dysfunction. She offers the Mummy MOT assessment to identify these muscle imbalances and corrects them with appropriate exercises to regain stability and allow optimal form and function.
Catherine Greenstreet works locally alongside other postnatal fitness professionals Kate Smart, a postnatal Fitness Coach and Anne Strong a Chartered Physiotherapist running post natal Pilates classes to progress your postnatal fitness in a safe and effective way to allow you to return to the exercise you enjoy the most.
Postnatal Pilates
Anne Strong is a Chartered Physiotherapist with 20 years experience treating post natal women with musculoskeletal dysfunctions for example low back/pelvis or neck pain which may have started during pregnancy but has continued following childbirth. Anne has run a Pilates class specifically tailored for postnatal women for the past 8 years in Teddington.
Post Natal Pilates exercises emphasise loading the deeper transversus abdominis muscle which creates increased tension across the abdominal area and limits doming and overload of the rectus abdominius. This combined with careful loading of the other core muscles of the pelvis and low back, and attention to posture and spinal mobility is a great way to start to regain your strength and flexibility.
Before you start the class you are assessed to check for Diastasis Recti, postural alignment, health during and post pregnancy, this ensures the class is appropriate for you and exercises can be individually adapted as necessary. You are welcome to bring your baby along to the class too.
Postnatal Fitness Coaching
Kate Smart is a fitness and wellness coach specialising in the pre and postnatal woman and beyond into peri and post-menopause, as well as C-section and hysterectomy recovery. After you have had a baby, the return to exercise can be confusing with the general guidance being to commence after your GP check at 6-8 weeks, however, this doesn't take into account the kind of birth a woman has experienced or indeed her expectations or personal definition of 'exercise'.
Issues such as stress incontinence, diastasis recti and pelvic organ prolapse are very common and can present in the first few weeks or, rather annoyingly weeks or months down the line. It's really important when looking for a fitness trainer or exercise class after having a baby that you find someone who understands these issues and doesn't rush you back into high impact or heavy lifting before your body is ready, and this can be different from woman to woman. At the very least, expect deep screening, questions on your pelvic floor and a check of your tummy.
Kate teaches a programme called Holistic Core Restore in Teddington and Richmond. This is a 6-12 week programme designed to strengthen the pelvic floor and entire core through functional exercise and movement. She also offers 1:1 bespoke programme for Diastasis Recti recovery as well as C-section recovery.
You can book your Mummy MOT with Catherine Greenstreet at Foundry Fitness, Stanley Road, Teddington TW11 8UE or email catherine.greenstreet9@gmail.
For more details on the next postnatal Pilates class dates or any postnatal questions then contact Anne Strong on teddingtonphysio@gmail.com, or check her website teddingtonphysioandpilates.com
You can contact Kate Smart via her website www.katesmartfitness.com or email kate@katesmartfitness.
