Beautiful After the Belly

Diastasis Recti, Hernias, C-section and Ab Scarring, Belly Button, Pelvic Floor

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May 28, 2011

Bouncing back after baby

So its been 7 weeks – bouncing back after each baby has been a different experience.

The first recovery post baby was by far the easiest – to get back to the weight and physique that I had prepregnancy – being in my early to mid 20s didn’t hurt either.

The second recovery post baby -a little tougher – I found out about having a diastasis at the end of my pregnancy and didn’t know what I could do about it.  The weight and physique took a little longer to get back together but not horrible.

The third recovery post baby – a little tougher still in some ways.  It took me 11 weeks to get my diastasis totally together and get to a 27 inch waist with doing 10 sets of 100 of Seated Tuplers   everyday.  It took me 5 to 7 more months to get back to a 25 1/2 inch waist.  Getting back to my previous weight took me about 3 months of being very diligent and selective about what I ate.  It was not fun.

The fourth recovery post baby – has been easier in some ways surprisingly and in some ways – tougher.  There are pelvic floor issues not had so much with the other kids.  I had to invest in a gyneflex (www.gyneflex.com) after a somewhat crazy labor that messed things up – ligament laxity is shot, things are “hanging low.”

The diastasis is back together (after doing hardcore 10 sets of 100 Seater Tuplers each day) and the weight is back at 7 weeks, which has been interesting for me to document (keep in mind I am 5’2) :

2 Days after birth:

hips 37
waist 34
weight 125
diastasis 3 fingerwidths 3 inches gap above the bellybutton
             4 fingerwidths gap AT the bellybutton
             3 fingerwidths gap 3 inches below the bellybutton

3 Days after birth

hips 36 1/2
waist 32
weight 122

5 days after birth

wasit 29 1/2

7 days after birth

hips 36
waist 31
weight 120

12 days after birth

hips 35 1/2
wasit 28 1/2 – 29
weight 118

1 month after birth

hips 35 1/2
waist 28
weight 116

1 month 2 days

hips 35
waist 27 – 271/2
weight 115

1 month  4 days after birth

waist 27
DIASTASIS CLOSED

7 weeks after birth

waist 26 1/2 – 27
weight 114

So – now that I have posted this progress for the whole world to see (!) a couple of notes of interest.  It was MUCH quicker to bring the diastasis back together this time. I believe this is because I did them through the pregnancy, and splinted the whole pregnancy – so there was a great mind body connection.
I wore the Diastasis Rehab Splint more consistantly that I did after #3 and did 10 sets of 100 Seated Tuplers, MOSTLY avoided the 5 whites (white sugar, white flour, white pasta, white potatoes and white rice) while having  2 cheats now and then – cheesecake and DARK chocolate (lower glycemic).

If I get lazy about my sets I can tell my abs and waist don’t feel and look as good.  The rule of thumb I tell people is do the hard core 10 sets of 100 seated tuplers (or between 5 and 10 sets) until your diastasis is together and until you are the waist size you want to be.  For me I have an inch to go – but its the hardest to fight for!  So while my skin to me still looks a little like a deflated balloon – its getting there.  There is still a bit of extra skin, and the abs are MOSTLY flat – though still a small little “blip” that I notice – its a work in progress.

But can I just say how GLAD I am to have the Tupler Technique

® as one of the PRIME tools of returning my body to how it was prepregnancy!!!!!!  Spread the word people!

May 24, 2011

What?!?! Plastic Surgery can’t fix this diastasis but Tupler Technique® can?

So I have been meaning to post about my experience postpartum after #4, which happened 6 weeks ago – and I fully intend to.

BUT FIRST – check out this plastic surgery forum – this lady was told even surgery couldn’t help her diastasis (Her description of her belly describes MANY MANY women who email me, skype-train with me, train privately in person with me, or take classes from me).   Very interesting discussion…..:


http://messageboards.makemeheal.com/tummy-tuck/update-t148773.html

Also, here is an email just sent to Julie Tupler recently – if you are getting results lke this PLEASE let your doctors know so THEY can be educated about what is out there – and not just stay in their bubble!

I just wanted to tell you that I have been following your program for exactly 1 week & my stomach has gone from 34 inches to just shy of 32 inches. My outie belly button is now an innie & I can no longer feel or see my fibroids when I’m laying flat!!! I went to three separate plastic surgeons and they all told me that a tummy tuck was my only option. My stomach is still far from flat but in a week’s time I see a significant difference. Your program has given me the motivation that I so desperately needed. I can only imagine what my results will be in six weeks!!!

Tummy Tucks are not the answer people!!  Much better results can be had by using the muscles correctly!

May 6, 2011

UPCOMING EVENT IN CHICAGOLAND

Now that my Maternity leave is winding down, I thought I would post the next upcoming event for those of you who live in the Chicago/Indiana/Wisconsin area.  The flyer did not translate as neatly as I wanted it to, but the info is all there.  I will add a temporary Paypal button on the right hand side for those of you who prefer to pay via paypal.  Hope to see lots of you locals there!

Lose Your Mummy Tummy Seminar 
  Sat. June 18th 1 PM – 3:30 PM
                            
                                      YOU WILL LEARN
* What a diastasis is and how it creates the “Mummy Tummy”
* Basic anatomy of the abdomin
How to:
      * Close the diastasis, flatten the belly, and shrink the waistline
      * Splint the abdominals
* Perform B.A.K.S. exercises properly
* Get up and down corretly 
*Each person will be checked for a diastasis in 3 different areas, and receive a personalized assessment for faster results.
*A complimentary splint fitting will be given with Diastasis Rehab® Splint purchase.
*A 20% discount will be given toward purchase of private session
Before
After

•Advanced registration is required. No day of admission.  COST:  $65

To Register: contact Bonnie Wayne:  217-719-9210, bonniewayne1177@hotmail.com
To learn more, visit www.diastasisrehab.com
LOCATED:  Oak Park Yoga & Wellness Center
                      327 Chicago Avenue
                      Oak Park, IL 60302-2314
                      (708) 445-0392 




April 16, 2011

Birth Announcement and pictures

So one more indulgent post….
FINALLY!  Our little boy decided to arrive in this world 3 days late!  He was born April 6th, 2011.  Labor was O’ Natural and had some minor complications, but it turned out well with a couple miraculous turns – both literally and figuratively.  I was assissted by a FANTASTIC doula, an AMAZING husband, a great midwife and nurse.

Brayden Michael was 8 lbs 1 oz, 21 inches long.

The same photographer SharaleaPhotography who did my maternity shoot also did my newborn shots – and I am drooling just looking at them.  They had me leave the room so he could settle down and not smell “mom” and then they were able to take these AMAZING shots!

March 20, 2011

Questions from moms IMMEDIATELY POSTPARTUM

So do you really have to wait 6 weeks to do ANY kind of exercise after having a baby (or 8 weeks for C section moms)?   Does every muscle HAVE to atrophy during this time period?  These are valid questions!  And since I am 2 weeks away from my due date – my posts certainly reflect that aspect of the Tupler Technique®
The answer is YES there is definitely something you can do immediately postpartum!!
WITHIN 24 HOURS:  After vaginal birth you can start doing Seated Tuplers within this time period (I even do it BEFORE 24 hours).  Why?  First of all they are great to get all the gunk in the pipeline out – very gently and instrinsicly.  It speeds up the cleansing process.  It also starts getting the abdominal area that has turned into a big ball of JELLY back to its mind-body connection it had pre-baby.  It speeds up the time it takes to get back into pre-pregnancy clothes and get back to how you were.  GRANTED – its not going to happen right away.  That first week or two (or more), you belly will still look like jelly.  But the sooner you start, the sooner your diastasis will close, the sooner your waistline will shrink, and the sooner your abs will lay flat.
WITHIN 24 HOURS:  You can start doing Kegels.  This will speed up the mind body connection that was shot during the vaginal birth process, and the pregnancy itself.  During pregnancy, you have all 30 lbs (more or less) on the pubbococcygeus muscle (the one that controls urine flow) ALONE.  That poor muscle has had so much stress upon it during this time!  So during pregnancy the muscle is weakened. During the actual birth, that muscle is FURTHER weakened.  And if you had an episotomy or tearing, that muscle is FURTHER weakened!  Its no WONDER many women suffer from leakage – incontinence, etc.  So the sooner you start Kegels the better!!
The best way to go?  WORK THE SLOW TWITCH AND THE FAST TWITCH MODE OF THE MUSCLE!!  Close the muscle that controls the urine flow as if you were trying to stop the flow of urine – hold for 10 seconds – then release slow and close back in slowly 10 times – end with the muscle closed.
 GRAVITY does affect this muscle – so don’t do this one standing – a squatting position is great, as it sitting with legs relaxed and slightly apart.
WITHIN 1 WEEK:  Those women that have had a C section  can start doing the Seated Tuplers within 1 week.  This will allow for a bit of time for healing, but will help promote BLOOD FLOW to the area.  This will help the mind-body connection to the muscle as well.  I can’t tell you how many women who lost feeling in the area they had a C section – some 20  years later who are still NUMB!  They were told not to do anything – even intrinsic – so blood flow was not brought to the area, mind-body connection was lost, and numbness ensued.  This is SO avoidable! 
So take heart ladies – you don’t have to let your body go dormant and passive – you can start to intrinsicly strengthen the abs and “kegel” muscles within 24 hours to 1 week depending on what kind of birth you have.  Its so nice that you can do SOMETHING – and it feels refreshing to the muscles to give them a task to do during this time!

March 4, 2011

The PERFECT WAY (and the NOT so perfect way) to PUSH OUT THAT BABY!!! Your questions answered!

You know the drill – you hear of women that spend not just 30, or 60, or 90 minues pushing, but upwards of 120 minutes of pushing…or more!  Then mom to be gets fatigued and can’t do it anymore – especially while only having ice chips for who know HOW long by this point – and a C section is recommended.  Embattled mom-to-be agrees.
Meanwhile, mom’s blood vessels have popped open under her eyes, her internal organs are “not the same” and may even “hang low” down there, and her stomach muscles have bulged out and split further than they did during pregnancy.
Now, while baby positioning can definitely put a wrench in even the best of circumstances (baby going shoulder first, or hip first, or head face up) pushing can go MUCH BETTER.  
In fact, this is called PERFECT PUSHING®!
So what does that entail?
Just like with the Seated Tuplers, which ideally have been done during the entire pregnancy, the transverse is brought all the way back to the spine (feels like belly button to the spine) WHILE the pelvic floor remains relaxed!  This puts a backward force on the abdominals, rather than a forward forceful motion which is counterproductive!
Why does my midwife and Ob tell me to BEAR DOWN AND PUSH then?
It is impossible to try and teach someone a new skill during labor, and especially when they are in pain.  “Bear down and push” is the extent of what they can say really if the mom has not been engaging the transverse muscle during pregnancy, and strengthening it with the Tupler Technique®.

  The best thing to do is think BEAR BACK (bringing the transverse to the spine) while either breathing out slowing alternated with holding breath. That will save the blood vessels on the face caused by pressure in the head from BEARING DOWN, and will save the bowel, bladder, and uterus from getting unnecessary forceful pressure outward “down there” which can contribute to not fun post recovery (all those things hanging very low on the vaginal area).

How do I practice pushing correctly?
A very good question!  People usually make a face at me when I tell them the answer, but the BEST TIME TO PRACTICE PUSHING the baby out correctly, is DURING A BOWEL MOVEMENT.  It is the same exact feeling you have – and you want to bear BACK during the bowel movement while opening up and RELAXING the pelvic floor.  So you can practice roughly once a day until you deliver!

 On a side note, it help IMMENSELY for practicing purposed to put your feet on a 7 to 9 inch stool while  doing thing because your body will be in a more “squatty” position, which opens everything up down there (and unkinks the bowel in 2 places) – makes for a much quicker and easier bowel movement.  I use the $4 stool with the blue dots from ikea 🙂

Why doesn’t my midwife or doctor tell me what I need to be doing to understand and do PERFECT PUSHING®?
Among the top ten reasons:
  • It takes TIME to teach someone how to engage the transverse muscle correctly (SEATED TUPLERS; Tupler Technique®) and this does not fit into their time frame as practitioners
  • Many have not learned about PERFECT PUSHING yet!!  But it is ideal for them to learn because their patients push babies out much quicker than their counterparts (women who “bear down.”)
  • As stated before, women cannot learn a new skill while in pain or during labor – especially one involving muscle strength (transverse strength) – and it must be practiced and strengthened during pregnancy.
So its ok for me to do the Tupler Technique and Seated Tuplers during pregnancy?  I thought I wasn’t supposed to do ab work during pregnancy?
First of YES – it is SO IMPORTANT to do Seated Tuplers during pregnancy!!!!  I can’t stress this enough!
  • It will keep your recti together as much as possibly, if not totally, during pregnancy!
  • It will keep you strong!!
  • It will alleviate those pregnancy backaches (work the lower lumbars)!!
  • It will make your recovery SO MUCH BETTER!
  • It will help your midsection to bounce back more more quickly!
  • It will help you keep mind body connection with your transverse and recti during pregnancy RATHER THAN LETTING THEM ATROPHY!!!!!
  • It will make pushing SO much more effective (just remember to do seated tuplers WHILE relaxing the pelvic floor when pregnant, and the pelvic floor which naturally want to also be working with the transverse).
The abs that are TERRIBLE to do during pregnancy (and ANYTIME REALLY) are crunches, pilates 100, teaser, standard oblique work, corkscrew, jackknifing – all those things create a FOREWARD FORCEFUL MOTION of the abdominals which can easily create a diastasis and weaken the abdominals, ESPECIALLY with the added foreward forceful PRESSURE caused by the expanding uterus.
So please pass on this info to doulas, midwives, friends, daughters – anyone who is having a baby or help those who have babies!!  My last pregnancy with #3 – I did one MONSTER push with the transverse all the way back to the spine.  I was told I could take a break and try again, but my transverse was so strong that I was good to go – and out she came!  My pregnant clients have also confirmed – their pushing went so much faster while engaging the transverse during labor (and relaxing the pelvic floor)!

For more info go to:
http://www.diastasisrehab.com/perfect-pushing.html

February 24, 2011

WOAH – Spinning Babies – what an awesome concept for pregnant moms!

So I had a friend introduce www.spinningbabies.com to me tonite.  It is a concept I had not ever heard of – but how awesome I have found it to be.

Since I have only 5 weeks to go with this pregnancy, labor, baby, belly – those are just some of the words on the forefront of my mind – and this website really caught my attention!!

So the idea behind SPINNING BABIES is that depending on how a mom sits, or moves she can actually move the baby to the ideal labor position.  No one want to give birth to a baby whos head is facing a funky direction, or if the baby is turned around – giving the mom major back labor.  This site helps you identify what position your baby is in and the tone of the uternus – and how to sit and manuever your body to get that baby in the ideal position – thus promoting a less painful birth process.

So check THIS WEBSITE out – I am loving what I have learned so far!!

February 22, 2011

MORE BEFORE AND AFTER PICS of diastasis recti and bellies!! CHECK THEM OUT!

So I know tons of you want to see before and after pics!!!  The www.diastasisrehab.com website went live a couple of days ago (the headquarters site for Tupler Technique®) and you can go to link


http://www.diastasisrehab.com/before-after.html


to check out the before pictures and after pictures.  

Notice that you can also see what the diastasis was before and after and also see the waist size before and after.  PREPARE TO BE AMAZED – most of the clients would have been immediately referred to a surgeon and look what they were able to do through the Tupler Technique®.  I know I have been asked – why doesn’t EVERYONE KNOW ABOUT THIS!?!? 

Its so true – but YOU DO – so spread the word!!!