is suffering from abdominal bulging due to diastasis recti umbilical hernia due to pregnancy
postpartum or anyone who did heavy lifting that resulted to a separation on your diastasis recti
or immunable where the hernia comes out and we call that umbilical hernia hi my name is Annie and
welcome back to my channel antipolatus physical therapist in this video I'll be demonstrating four
simple different positionings to activate your core muscles safely and effectively challenging
your core utilizing a physio ball to support your weak core muscles and in order to finally heal
your dices recti or umbilical hernia so get your mat ready and the physical ball to join me today
[Music]
foreign [Music]
okay my first let's discuss why your abdominal bulging from your dice recti and sometimes you
have both guys this is recti all the way to your navel and you have that umbilical hernia
bulging and it's been years already and you still suffering from it and you're already weighing in
and you're gonna have surgery to fix it or have you tried all means of exercises and lifestyle
choices to fix that's why I'm here to help you really fix this problem as I suffered from this
postpartum on my first pregnancy and because I was in bad breath for a couple of months it really
weakened my core and I gained 65 pounds by the way just imagine I'm five feet tall and that was
165 pounds on my ninth month of pregnancy and it took me some time to recover especially my labor
was so traumatic I was in labor for three days and finally I gave up I stole my doctor okay I'm
ready for C-section and that really caused more weakness on my core muscles and it took me months
to recover my endurance got weak and it took some time to let go of that 65 pounds weight gain that
I experience and because of that history of mine now I know what to do to really heal the diastasis
recti and the umbilical hernia I have both situations and to really engage these core muscles
so if you're new to my channel my recommendation is to watch my other videos about umbilical hernia
and diastasis recti to make sure you have this condition and please see your local physical
therapist or see your primary care doctor to make sure you have this diagnosis before proceeding to
any exercise program and because it's you should be making sure there's a lot of lifestyle choices
before you proceed to any exercises so one of the most important recommendation is to make sure you
do your exercises in an empty stomach because if you have any food or your drank a lot of fluids
before an exercise it will be more difficult to engage your core so that's one recommendation I
would recommend for you to start first before you do any exercise regimen second don't do any heavy
lifting so if you do any heavy lifting you're reopening that area and if you're taking care
I know you have to take care of your babies or if you like to go to the gym if you need to do that
my recommendation on the third part is to put an abdominal hernia binder worthy there's extra
support on your hernia and your dice is recti so that when you're doing activities such as you have
to do some household chores when you requires a lot of bending lifting picking up something
on the floor you'd be surprised that it restrains that area as well so that's why there's a lot of
patience of mine who had difficulty fixing their hernia because they have poor lifestyle choices
they kept going and doing those things without really being mindful on how to really heal that
area and the fourth recommendation I would like you to start with is to make sure your proper
nutrition make sure you're really eating well with a lot of rich in collagen and protein because the
fascia that holds this area which is your Linea Alba that's a fascia it's not a muscle it's not
a skin so it's not a lot of blood supply and if your diet is not full of protein and collagen
then it's going to be much more difficult to heal that area so those are the recommendations and the
last recommendation that I will give a tip for you before we start the exercise is to make sure you
lessen the salt so what does salt makes salt is healthy salt is important but if you put too much
sodium and salt in your diet guess what happens you retain water and usually it's common to retain
water on your belly area and that's why when you have high sodium diet and you have pre-packaged
food where you buy in the grocery ready-made usually they are filled with a lot of salt that
causes a lot of water retention and especially if it's already ready-made food it's hard to control
how much sodium need to take per day and our recommendation sodium per day should not be up to
1500 milligram and that's a lot because even one tablespoon of soy sauce is already 1500 milligram
of salt so that's why be careful be mindful on how much salt you take and there's a lot
of food there even eating protein they have some salt in it and if you add extra salt then you end
it up with a lot of water retention then there's going to be more pressure on your abdominal area
and no matter how much your exercise it still pushes out everything your viscera it pushes
out your abdominal muscles bulging it out so hopefully these five recommendations I gave to
you you will start together with this program to finally heal the abdominal bulging so okay let's
start begin the program lying on your back lying on your back is a great way to start
because your abdominal area will be more relaxed plus your organs your intestines are pushing down
towards your spine so which means it's not gonna the gravity is your best friend so place your
heels on the ball and you want to start with breathing first as you inhale belly rise exhale
squeeze your core in and breathe out let's warm up by slowly breathing in and get belly rise
and then exhale pull as hard as you can belly button to your spine and breathe up
now let's do some movement patterns place your hands on your side stand your leg as you inhale
as much as you can and then exhale pull your navel
to your spine and breathe out up to 90 degrees better inhale stand exhale pull
breathe it belly rise exhale pull in strengthen Mind Body awareness inhale exhale
two more breathe in breathe out last one inhale exhale now with your knees extended
we're gonna do some bridging so we need to bridging place your hands on your side for
absolute beginners as you inhale belly rise and slowly lift your hips [Music] and you're going to
feel the ball shake a little bit because you're very weak on your core belly rise as you reach
the top level try not to over arch your spine exhale pull your navel to your spine and then
slowly roll down bone to bone from the top part of your vertebrae trying to roll down not plop
Mind Body awareness and breathe out so when you roll down you're really activating from the top
of your abdominal muscles of your rectus abdominis and your squeezing all the way down so inhale lift
belly rise exhale squeeze your core in first while like abdominal bracing vacuum and then roll down
as you breathe out inhale lift belly rice exhale breathe out
two more email exhale down last one breathe in breathe out now when you bend your knees to 90.
this is going to be a little bit more challenging if you find this too difficult continue with your
legs straight so with your kneespan inhale belly rise as you exhale this is going to
be a lot on your hamstrings as well and you're gonna feel that pressure it's going to be harder
until you can find a straight line from your knee down to your back belly rise exhale squeeze your
core in and then slowly roll down bone to bone down to the mat you don't want to plop you want to
control movement the heart the slower the better the more engagement on your core muscles inhale
lift belly rise exhale squeeze your core in then roll down bone to bone to the mat and breathe out
three more inhale lift value rise exhale squish your core in roll down
two more inhale rise squeeze your core in breathe out
last one inhale belly rice squeeze your core in
well done the next positioning is inside lying so as I said different positioning
your target your core muscles your abdominal muscles differently so when you do side lining
place your hand on the side so the ball will support the side of your plank so
most of my patients have difficulty lying on their side without the ball so the ball will
give you support and then at the same time Target everything but you might find this too difficult
then hold off if there's any pressure and pain and then slowly try it until you find it easier
so in Light Side light position like this core engage inhale and then clamshell
engaging your goods that will support your core your abdominal muscles because the core
muscles are not just your abdominal muscles it's also your hips and down back down so it's lumbo
pelvic hip complex and your abdominals diaphragm all the way to your hips we call this the core
not just the ABS it's everything even your back okay again my friends lift the top knee try not to
twist your spine belly rise exhale back together with your knee down as you breathe out squeezing
your core in inhale belly rise lift the top knee to a clam shell keeping your feet together and
then exhale down squeeze your core in inhale belly rice exhale together as you breathe out
last one inhale belly rice exhale and that's one side of your obliques and the opposite of your
hip now let's switch the other side because it's important to Target both sides of your obliques
and then fit together knees Bend keeping your back straight everything's important Mind Body
awareness so again belly rise as you lift the top knee keeping your feet together inhale making sure
your hand is level to your shoulder so you're not straining and then breathe out as you lower
your knee down and exhale squeeze your core in inhale exhale three more inhale exhale two more
last one inhale exhale and the last exercise different positioning as I said will be in all
fours or quadruple so just imagine without the ball there's no support on your hernia
and your diceye everything will just drop down and then you're gonna hurt your your umbilical hernia
or your dice distracted so this is so important because we need to learn how to be all Force just
in case you need to pick up something down the floor and if you don't retrain your body guess
what you won't learn so all Force position and from this we're going to start doing some
bird dog so bird dog is a is a beautiful gentle core especially with the ball for support so you
can extend one leg so I'm standing my right and then you're going to reach with the opposite arm
as you inhale belly rice still as you breathe it and then breathe out
squeeze your core in as you place your hand and your knees back to all fours now
you switch your alternating left and right I'm extending this time my left leg keeping
my back straight not twisting my spine and then reaching my opposite arm inhale
exhale down breathe in switch and down switch and done really engaging your back muscles
and this will help your posture
two more
breathe in breathe out last one and then switch and that's it I'm hoping you'll learn a lot on
how to take care of your umbilical hernia and dices recti and if you're having pain on any
part of your joints I have a lovely light therapy red light therapy that you can do for pain relief
let me introduce to you Nova lab so this is a nice red light therapy that you can use
to add areas so right now if my shoulder is a little bit sore I just turn it on it could be
a few inches away from my shoulder and if you want be a deeper penetration of the red light
to help pain relief and soft tissue healing you can touch your skin and this is will help pain
management if you have areas that you saw and you strain it or repetition of movement and it's best
to use it up to five minutes a day and if it's really moderate pain which is 5 over 10 or more
you can use this even up to twice a day so this is Nova lab a red light therapy that you can get on
the description below and you can get 15 discount and you can use animal and 15 as a lovely discount
when you purchase through through their website with my link so if you're interested know the lab
red light therapy to help pain it's a very good so you just don't rely on other methods of modalities
such as ultrasound or diathermy with bad side effects this is very gentle it works it helps a
lot of my patients who are in pain if I have wrist pain I just go to that area five minutes a day
because I type in my computer and it gets achy so it's nice to help my hand to recover from typing
for my paperwork or when I edit my videos if you love this video want to learn more about Pilates
yoga Physical Therapy health and wellness please subscribe to my channel ring the bell so you won't
miss anything like and share this video every like you give to my channel you are supporting
me and if you want to be part of something amazing and transformation and you want to join my back
Master Class you're still currently closed as I attend to my current students but I will be
reopening it soon for summer 2023 click the link on the description below and be part of the early
bird wait list for first come first serve basis and I also have another course that I'm creating
revived pelvic floor health so it's a new course for those absolute beginners postpartum or anyone
in between with weak core click the link on the description below and be part of the early bird
week is if you want me to do more videos like this one and if you want me to do a follow along
video with the sequencing we just did today leave a comment down below and then I'll make that video
just for you and want to learn more about that is this effect I watch this video if you have more
time today to do more Core workout and if you have umbilical hernia watch this amazing video
until my next video training always remember be safe be well and health review bye