I am on a journey of healing my Diastasis Recti and restoring my core. In the first article in this series, I gave you a background of my history with Diastasis Recti and why I’m doing The Tummy Team program. You can read that here.
I have now completed two weeks of The Tummy Team’s Core Foundations course. I must say that the first two weeks were challenging. There is a lot of information to digest and a lot of lifestyle changes that are required.
Kelly does a fantastic job at laying out everything in a clear and concise way. Although there is a lot of information to digest, it is very easy to comprehend and follow along. Each week there are handouts that go along with the video instructions which makes great reminders to have throughout the day.
Before we go any further let’s take a look at what was going on prior to starting the program:
Abdominal pain, sore to touch abdomen, lower back pain, incontinence, poor posture, intestines bulging from my abdomen, pain during intimacy, and constipation.
We are encouraged to take our measurements prior to starting the course. I must say, that I was very hesitant. It’s enough to look in the mirror, but to take measurements? I did it anyway because I want to be able to track my progress. My measurements are as follows:
Belly Button: 34”
Lower Belly: 35”
Separation Width & Depth:
At the navel: 8 fingers wide, about 2” deep and pulsating (meaning I could FEEL my pulse!)
3 inches above the navel: 6+ fingers wide, 1-2” deep
3 inches below the navel: 4-5 fingers wide, 1-2” deep
You can use Kelly’s guide to self-test yourself for Diastasis Recti too!
**Note, that I am taking bare belly pictures, I’m just not comfortable sharing them, yet!
Week By Week Recap:
This week we are taught several important foundational exercises that are key to the rehabilitation of Diastasis Recti. Although these exercises aren’t on the level of something like P90X (thank God!), I was very sore by the end of the first week. Kelly actually recommends that you do absolutely no excessive exercises, especially crunches, during the 8-week program.
I didn’t realize exactly how much my entire body played a role in the healing process. It’s amazing how effective these simple exercises were and how important they are. I literally had to change the way I did just about everything during my day. For example, among other things, I had to change the way I sat, the way I held my kids and even the way I used the bathroom. These changes were hard at first because whenever I did something the wrong way, I corrected myself and did it the right way. I did everything wrong all day, every day most of the first week. But the more I corrected myself, the more I started to do things correctly and by the end of the first week, those corrections became part of my daily routine and lifestyle.
Splinting, although not required, is highly recommended during the program. I have chosen to wear my splint 99% of the time because my Diastasis Recti is very significant. I even wear it to bed and only take it off when I’m showering. Unfortunately, one of the seams on the splint tore and I had to use my sewing machine to mend it. I’m not sure if it tore because of it being worn constantly or if it was a quality issue. Either way, mending it with my sewing machine didn’t seem to hinder its effectiveness. When I contacted The Tummy Team about this, they were gracious enough to replace my splint!
This week was all about reiterating that exercises are done properly so that you’re not compensating which will hinder healing. It’s amazing how little things affect your entire body. I am now more aware of my body and how important my posture is. I made several changes to my environment to help improve my posture like putting a pillow behind my back when I sit and actually using the changing table when I change diapers so I’m not bending over.
This week, the soreness in my back and abdomen gradually went away as the muscles I was activating became stronger. It’s much easier for me to remember to engage my core throughout the day as well as maintaining a proper posture. I’ve also learned the importance of abdominal massages. Just like massages are important for an athlete after a workout, abdominal massages are important for abdominal rehabilitation. I try to do this twice a day.
You guys, I am amazed! Why? Because in just a few short two weeks, I have seen results. Albeit very small results, I am seeing results nonetheless! Kelly frequently reminds us to expect a slow a steady process and I’m OK with that!
My measurements after two weeks of the program:
Belly Button: 32.5”
Lower Belly: 33”
Upper Belly: 31.5 (I failed to get this on the initial measurement but will from now on)
**Note, that I did not measure my separation width and depth this week.
OK, OK, OK! Let’s calculate!
I am down 1.5 inches on my belly button, half an inch on my waist, and 2 inches on my lower belly! I am both excited and impressed because I do SEE and FEEL the changes.
Here is a side by side comparison of me with the splint on the initial assessment and week two assessment. There is a very slight difference between the two. I can see that my belly isn’t sitting as high up. These may be slight results, but I’ll take it!
My Symptoms After 2 Weeks:
Here’s what hasn’t changed: Abdominal pain, sore to touch abdomen, intestines bulging from my abdomen, and pain during intimacy. After 2 weeks, I didn’t expect much change in these areas because of the significance of my Diastasis Recti.
Here’s what HAS changed: My lower back pain, incontinence, constipation, and posture have all improved! It’s not 100% but I definitely feel the difference and it’s a pleasant surprise!
I know you’re probably wanting to see pictures of my actual stomach, but I promise you I’m working on mustering up enough courage to share those photos with you. If I continue to see results like this, by my next update, you just might get to see those photos!
So make sure you follow along with me on this exciting journey! If you haven’t already, subscribe to my blog to get notifications of the next update.
Don’t forget, The Tummy Team was gracious enough to offer 15% off of their Online Core Training Programs to my readers! All you need to do is enter promo code mominthegolane at check out for your discount!
I am seeing results and I definitely recommend The Tummy Team and their Core Foundations program!
Follow along with me on this journey!
Until next time, friends!