- Quality over Quantity -it's better for women to focus on correct technique, alignment and quality exercise than doing hundreds of the same exercise over and over.
- Progressive Functional Exercises -Women need to challenge the TVA functionally and progressively for best results.
- Total core conditioning (the inner and outer core) and proper alignment also need to be addressed. Strengthening the pelvic floor is not just about doing kegels. The muscles are all connected, some need to be shortened, some need to be lengthened, some need to relax. By working all the core muscles with proper, they will help each other get stronger, faster.
- ReCORE is for all postpartum women (not just those with Diastasis) The ReCORE program is designed to help improve core stability, diaphragmatic breathing, strength and function, including the pelvic floor, back, glutes and posture.
- Recondition, then move on. Once the core is reconditioned and/or Diastasis is minimized or fixed, women CAN safely do tougher core stability exercises again.
- Core work for daily movements. Women learn proper form that should be used in daily activities, not just a fitness class.
- Smart splinting and support. The FITsplint is patent-pending and is designed to splint between the ribs and hip bones without restricting movement or breathing or increasing *pelvic pressure, is fully adjustable, flexible and slim fitting.
How does the FITsplint work?
The FITsplint works as a support and splint.
What is splinting?
Splinting is a technique used to help pull 2 muscles or joints close together. Splinting is helpful if a person is dealing with abdominal separation or diastasis recti. Splinting the abdomen helps relieve the stress on the stretched out connective tissue between the rectus abdominus muscles as well as aligns, loads and supports the tissue.
1-Aligns/stabilizes muscle & tissue close together
2-Provides proprioceptive feedback
3-Gentle compression and proper load to tissue
4-Protects from further stress or strain
5-Supports the abs, hips, back and pelvis
1-Allows full range of motion
2-Doesn't restrict breathing patterns
3-Easy to splint abs together without increasing *pelvic floor pressure
6- Straps can splint without overlapping or bunching
*Pelvic floor pressure
Increased pelvic floor pressure is caused several ways; by innappropriate use of core muscles and breathing (women can learn how to redistribute pressure with ReCORE) and tight restrictive material such as stiff corsets that constrict the abdomen and restrict full breaths. However, some core pressure is good and helps the core stabilize and protect the spine. The FITsplint provides the same amount of healthy pressure that occurs when a person engages their core correctly or the same amount of pressure that a woman would have if they didn't have diastasis recti.
Wearing the FITsplint while combining corrective exercise provides the most effective recovery.
Should I use the FITsplint?
Maternity FITsplint - Women who need support for their back, bladder, belly, hips or ligaments can benefit from the FITsplint. Women who have diastasis during pregnancy can wear the FITsplint for support as well.
Post-Natal FITsplint - Women who are immediately post-partum or women with abdominal separation 2 fingerwidths or larger can benefit from wearing the FITsplint for 4-6 weeks while doing corrective exercise (such as ReCORE).
Here are the common weakness issues women are dealing with post-partum. Ab Separation or Diastasis Recti is only 1 of the 4 quadrants. It's really not all about Diastasis Recti postpartum. While measuring the width is helpful for progress, it is not the key factor in what you can and can't do. What matters is whether the core is functional or not and if women know how to use the core properly when exercising. Three different women can have the same degree of separation and one can have a very weak non functioning core, and the other can have a functioning core, but still weak and the third can have a strong functioning core. What matters is that women try to recondition the core the best they can, see how well the tissue responds. The muscles will respond, the tissue usually responds and then work on progressively increasing their core strength so they can move on to their favorite core exercises again.
Typical abdomen vs Diastasis Recti
Diastasis Recti is when the rectus abdominal muscles have stretched apart. This does not necessarily mean that the connective tissue between the abs is torn. It is usually just thinned, weakened and stretched out. Diastasis Recti an abdominal separation of 3 or more fingerwidths. Most women get some degree of abdominal separation (usually 2 fingerwidths) after pregnancy. Most women are told this will go back on its own and while some do, it usually can take a year or more without assistance. Many women have genetically weaker connective tissue and thus, getting abdominal separation to heal on its own is can be very difficult, but most can improve it to at least a functional point. It is proactive and recommended for ALL post-natal moms to wear the FITsplint post-pregnancy and do ReCORE to get all the inner core muscles functionally properly again before it becomes a bigger problem.