are you suffering from umbilical hernia the Isis recti or anyone with weak pelvic floor
and weak core muscles due to postpartum or anyone who's just suffering from it because
of my sedentary lifestyle hi my name is Annie and welcome back to my channel and people
are just physical therapist join me for a lovely gentle progression for those suffering
from weak pelvic floor with the biblical hernia dioces tractor or anyone anything in between
of those syndromes and you need a gentle core activating Pilates to strengthen your core
muscles safely and effectively so get your mat ready and join me
[Music] [Applause] [Music]
okay my first let's discuss a little bit Anatomy about your abdominal muscles while you're
suffering from diocese's rectite or if you're stopping from umbilical hernia a little bit
correlated and they're a little bit close together especially the Gap because have a
gap and you don't know how to keep them together so let's discuss a little bit Anatomy about
your rectus abdominis which is the muscles we call the six packs so it's a superficial
abdominal muscles because we have different abdominal muscles that supports your core
because the core muscles are not just your abdominal muscles you have the lumbar pelvic
hip complex as well that helps your core muscles and your pelvic floor and if you have underwent
pregnancy then you have some complications such as these when there's a gap on your rectus
abdominis which is the six packs so this is The Superficial muscle so this is the first
one that really gets really pushed out the stretch especially on your third trimester
and then the Linea Alba is a fascia that holds the six packs together and usually with the
hormones of pregnancy it gets ripped apart and you don't know how to strengthen and activate
it because it's separated so the best way is first to really use abdominal binders especially
if you're lifting your baby and you're lifting and doing some higher impact activity so my
best recommendation is don't do any strength training that causes more strain on this area
such as running jumping if you have this separation and if you want to do those activities my
best recommendation is to see your doctor and local physical therapist before proceeding
to any exercise program and if you have that Gap is to preserve and hold it together even
though your pregnancy has been more than a year and you still have the Gap because you're
not healing it you don't put it together of course nutrition is important having higher
rich food of collagen protein to build this fibers together and usually surgery is the
last resort if you have this Gap that's more than four inches apart and there's a special
test you can check out if you want to know about the best check out the link on the description
or here in the info guard about how to check a special test on how to check if you have
a gap to make sure you have the diastasis rectangle and the bottle bill of a hernia
soul on your navel this gets pushed out especially in the third trimester I experience it also
with my pregnancy when my umbilical hernia happen because of the baby pushing my intestines
out and because of the dices fracti and then the umbilical hernia starts pushing it out
and the best way also is to use that binder when you're doing higher impact activities
and to keep wearing it but you don't want to keep your core weak so that's why core
exercise is so important to activate those muscles and the muscles that's very important
to activate is your transverse abdominis which is a deeper muscles not the rectus abdominis
the transverse abdomens or the TVA is the natural corset that wraps around all the way
to your lumbar spine that's why those with weak core ended having low back pain as well
so let's begin the program let's start lying on your back because when you're lying on
your back the gravity helps your organs to be in and not push out and you really want
to place your hand on your abdomen and let's start with breath work so as you inhale push
your belly out place your hand at the small of your back to keep that neutral spine and
then breathe up pull your navel in exhale and once you activate and Brace this abdominal
bracing with vacuum pushing pulling it in and really sucking it in to push them all
together as you inhale slowly lift one leg up to tabletop to 90 degrees inhale exhale
down alternating left and right so when you march left and right you're activating your
hip flexors as well and the lower abdominal area so slowly warm it up left and right try
not to pull your knee close to your chest as much only 90 degrees inhale and exhale
I'm more feel so good than your hips four three
two and one now let's progress by lifting both legs up inhale exhale down try not to
lift your head up because once you lift your head up you're gonna do some abdominal crunches
and you don't want that so just tap gently with your toes down to the mat and then lift
squeezing your core in with your breath work one breath one motion so as I press that breathe
in breathe out squeeze in your core in engage your abdominal muscles
three two and one and then once you engage those now we're gonna do butterflies separate
your feet apart in double table top position to stretch your hip joint as well inhale exhale
squeezing your core in as you do butterfly in tabletop position five four three if you
notice I'm really breathing engaging my core my breath work too and one well done now lower
your feet down let's rest your lower abdominals let's engage your glutes muscles let's do
this as a cohesive motion lift your hips up try not to over arch your spine belly breath
up inhale exhale squeeze your core in and then roll down bone to bone to the mat and
breathe out inhale lift belly breath I'm expanding my belly giving space to activate and then
squeeze your core in and breathe out slowly roll down cry more five
four squeeze your glute squeeze your core three
two and now last one and one hold that bridge and we're gonna do a butterfly separating
your knees apart holding the bridge inhale just tightening everything together five four
three two and one hold that position practical than isometrics is so important to really
strengthen these muscles while holding that bridge you're going to do lifting your heels
up heel raises hold that bridge up and down five four three two and one and now let's
progress by keeping that those heels up and tippy toes and hold that bridge and we'll
do a pause like a few inches up and down squeeze your core in squeeze your glutes and five
squeeze four three two and one and slowly roll down well done now let's strengthen your
core more by extending your right knee toes pointing to the heavens and do a small circle
like a size of a small dish keeping your core engaged lock your knee five four three two
one and then switch to the other side and make circles like a small dish five four three
two and one well done now to activate your abdominal muscles safely again without straining
your your back and straining your abdominal muscles lift your feet up again knees bent
you're gonna alternating right and left extending hold that table top left and right extend
as much as you can this is the next progression if this is too difficult then stop you don't
want to do too much point of pain five squeeze your core in four three two and one and the
next progression is double knee bends with your knees bent slowly lift your hands up
as you extend your heels your knees together and heels together with your toes apart inhale
and then exhale hug your knees with your hands and reach it over to your chest knead to chest
and then extend heels together and placing your heels together my feet apart to a v position
and then hug it again exhale inhale squeeze your core in exhale hug five four three two
we're almost done and one and that's it I'm hoping you enjoyed my lovely simple absolute
beginner Core workout to have your dice this extractor or umbilical hernia if you need
my help and guide us I'll be opening and launching a new course for those absolute beginners
for pelvic floor Health revive pelvic floor Health click the link in the description below
be part of my early bird waitress for first come first serve basis and if you're having
back pain I have a back Master Class you can also join check out on the description below
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need more help and guidance I have another video you can check out a wall exercise video
you can check out over here for those felt weak pelvic floor activating wall Pilates
and I also have diocese rectite video you can check out here to test if you have this
condition until my next video training always remember be safe be well and health are you
bye