Final PT Visit and What I learned from my PT sessions

Well, the last few weeks, I had a class on how to properly lift, sleep, carry, etc for a healthy back or if you have acute back pain.  That was kind of interesting.  I didn't learn too much. I already learned how to do a "log roll" to get in and out of bed for less stress on the back.  I did figure out that I need to work on my squats as I was not adept at squatting properly by thinking about sitting in a chair.  Something to work on for the future.

My last visit with my PT was helpful and she gave me exercises that I really needed to concentrate on to make sure I was doing them correctly.  She instructed me to just keep working on it in different combinations to keep challenging myself and improve.

Things I learned from going to Physical Therapy:
1) I need to stretch.  I learned that other muscles and perhaps scar tissue  in my torso/leg area might be inhibiting my abdominal muscles from completely closing.

2) I need to use the transverse abdominals and pelvic floor all the time.  If I want to improve my abdominals I need to think about them all the time.  Lifting the baby, bending to pick up things. washing the dishes or just lying down.  You use your abdominals all the time, and if they are not strong enough either from a diastasis recti or other condition, your back will suffer.  You need to retrain and strengthen your abdominals to remember how to work properly.

3) I need regular visits so I actually do my physical therapy prescribed. It really motivated to improve because I knew I was going to see my PT every week.  I think it really helped to push me so that I saw improvement sooner rather than later.

4) I need to be more proactive in my health if I want to get better.  It took me 15 months postpartum before I saw a PT.  I should not have waited so long.  My OB was not curious about what conditions I had after I had the baby.  I had to figure it out, unfortunately.  That won't be happening again.  

My PT experience was good and if you have a condition that isn't going away like I did, I really suggest you see a professional.  The sooner the better.

A little sunshine from my Garden

I thought I'd post something positive and happy.

Here's a photo of flowers from my garden:

September 17: Diastasis Recti Update

Well, it has been a rough week.  My neck went into a spasm and it hurt to laugh, cough, hold my LO etc.  Then I felt better and I did some gardening and it was worse.  Oh well.

I am still feeling the effects of the neck spasm, but it is so much better than it was a few days ago.  Thankfully!

I had another physical therapy appointment for my Diastasis Recti and it was interesting for sure.  More exercises to do and more learning about my bodily misalignments.

I don't know if it is my imagination, but I think my stomach might actually be getting smaller.  Already?  My husband agrees.  I haven't seen too much change in my actual measurement, but my husband thinks that people have a tendency to suck it in when being measured. I am sure he is right.  My clothes are fitting differently, so I suppose I'll use that as my confirmation.  The change is subtle, but noticeable to me!

Review of Jillian Michael's Ripped in 30

This review is very overdue... Sorry for the delayed post. 

Jillian Michael's Ripped in 30 is a workout DVD with 4 complete workouts.  The workouts are 4 different levels which progress in level of difficulty.  The workouts all use Jillian's 3-2-1 Interval system which mix cardio, strength and abdominal exercises for more efficient weight loss.

Each workout contains a warm-up, 3 circuits, each circuit with 3 minutes of strength, 2 minutes of cardio, and 1 minute of abs, and finally a 2 minutes cool down. 

Equipment needed for the workout are hand weights and a mat if exercising on a hard surface.  

Each level workout has an advanced workout and a modified workout.  

Review:

The workouts themselves are quite good and I felt soreness from the workouts as soon as I started.  I liked that I was able to progress from modified through advanced at each level (one workout level per week) and then I have a new workout to challenge me for the next week.  

I think it was my fault, but my motivation was lacking for these workouts.  The workouts themselves are difficult and I definitely felt them when I actually did them.   

Results:

I think that the DVD was helpful and I was able to progress through the workouts.  I really enjoyed that fact that there were no repeats in exercises throughout the different levels, which there were in Jillian Michael's 30 Day shred.

I would do this DVD series again as I felt that it was an effective workout.

Out of 30 Days:
17 workout days
13 rest days

Not my best 30 days.  The point of this blog is to improve right? 

September 7: Diastasis Recti Update

So.. I had my second official physical therapy appointment yesterday and I am sore!  I must be working something correctly.

Karen warned me that my abdominals might be sore today and she was right.  5 minutes on a rocker board is difficult work!

She also gave me some exercises to do at home which are mostly pilates moves that I've done before.  Thankfully I have all of the equipment to make the exercises effective, a small ball, a large exercise ball, and a theraband.

I haven't measured my stomach again.  I have no allusions that this will be a quick fix.  Recovery from pregnancy will take a while.

Just a note:  I am not a medical professional and if you are suffering from diastasis recti, I really urge you to see a physical therapist if possible.  It is really nice to have someone's guidance for this condition.

August 28: Diastasis Recti Update

I had another physical therapy appointment today.  It was very interesting.  Apparently I have scar tissue that is inhibiting movement in my abdomen and so I am working on loosening the area so that I can heal.

I find it upsetting that I had to self diagnose myself two times since my labor and my Obgyn did not figure out any of it or even try to really do an in depth postnatal followup after my c-section.  I think I even saw her 3 times after the birth and she found nothing.  Oh well.  Note to self, question the care that you receive because after all, you are the customer right?

Also, I spoke with my physical therapist about strength training which I stopped doing a few months ago now, and she thought that I needed to develop more core strength before resuming.

August 20th: Diastasis Recti Update

So, I did go see a PT on Friday and she pretty much confirmed my self diagnosis of diastasis recti and recommended 5 weeks of PT.  She gave me some exercises to start with and also recommended a back class.

I really hope this all helps.  I have been doing the exercise whenever I think of it.  standing, sitting, lying down.  It's an transverse abdominal hold with a pelvic floor hold.  I'll see her in a week.