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HEXACORETM
TRAINING PROGRAM
for
DiastasisRecti
450 North Roxbury Drive, #224 • Beverly Hills, California 90210TEL 310.358.5020 FAX 310.358.5025
beverlyhillsherniacenter.com
WhatisDiastasisRecti?
Theword“diastasis”isGreek,meaning“toseparate.”So,adiastasisrectiisaseparationoftherectusmuscles.Yourrectusmusclesarebasicallyyoursix-pack.Thereisaleftandrightsetofrectusmuscles.Theyareconnectedinthemiddlebyacenterline,calledthelineaalba.Separationofthemusclesfromthecenterlineresultsinarelativethinnessinthemiddle,whichmayappearasabulgingareawithanytypeofstraining,evensuchassittingupfromlyingposition.Also,theseparationmaycausearoundingoutoftheabdomen,losingtheflatlook.
WhatCausesDiastasisRecti?Diastasisrecticanoccurinbothmenandwomen.Thereisastronggeneticcomponentastowhoismostpronetodiastasis.Also,repeatedstretchingortensionontheabdominalmuscles,cancausediastasis.Examplesinclude:
• Pregnancy• Obesity• Improperweighttraining• ChroniccoughduetoCOPD
ShouldIBeConcernedifIHaveDiastasisRecti?
DiastasisrectiisNOTahernia.Thereisnoholethroughwhichorganscangetentrapped.Thereisnopainassociatedwithdiastasis.Thereisgenerallynomedicalneedtoaddressdiastasisrecti.Insituationswithverywidediastasisrecti,theremaybeassociatedbackpain.ThisisbecausetheCOREisdisrupted.Yourcoreincludestheabdomenandthebackmuscles.Anyimbalanceinyourcorecancausepainand/orinjury.Ifyouhaveanabdominalwallherniawithinadiastasis,yoursurgeonmayrecommendclosureofthediastasisinadditiontotheherniarepairasanadvancedmethodtorepairthehernia.Thismayimproveresultsfromtheherniarepair.
WOMENwithDiastasisRectiThemostcommoncausefordiastasisamongwomenispregnancy.Astherectusmusclesarestretchedoutawayfromthecenterline,theymaynotrecoilbacktothemiddleafterdelivery.Somearemoregeneticallypronetothiseffectthanothers.Thisismoreoftenseenwithlargeormultiparous(e.g.,twins,triplets,etc.)pregnanciesorafterthesecondpregnancy.Thediastasismaybelocalizedaroundthebellybuttonorextendfromtheupperabdomentothelowerabdomen.Somerefertothisasthe“mommypooch.”MENwithDiastasisRectiAmongmen,diastasistendstobemostlyintheupperabdomen.Thechancesmayincreaseinsizewithage.Itseemsthatthegeneticpredispositiontosuchabodychangeisstrongerwhenitoccursinmen.Theresultisabarreltypeorroundedlooktotheupperabdomen,asopposedtoaflatabdomen.Also,youmayseeatriangularmoundthatcanbulgewhenstrainingortryingtositup.
WhatExercisesCanHelpwithDiastasis?
Specifictypesofexercisesthatfocusoncoretrainingaremostbeneficialtohelpreducethesizeandriskforwideningofadiastasis.Theseexercisesfocusonstrengtheningthetransversusabdominis,the“innergirdle”oftheabdomen.Byengagingthetransversusabdominis,youcanhelpreturntherectusmusclestowardthecenterline.
WhatExercisesShouldI
Avoid?• Anyexercisesthatrequirelyingbackwardorextendingoveralarge
exerciseball.• Yogaposturesthatextendtheabdomen,e.g.,cowpose,up-dog,
bellybreathing,backbends.• Abdominalexercisesthatinvolve
flexingoftheupperspineoffthefloor,e.g.,crunches,obliquetwists,bicycles,roll-ups,roll-downs.
• PilatesandReformerexercisesthatusetheheadfloatposition,upperbodyflexion,doublelegextension,planks,100’s.
• Anyexercisethatcausesyourabdominalwalltobulgeoutuponexertion
• Liftingandcarryingveryheavyobjects• Quadrupedexerciseswithoutadequateabdominalsupport
HEXACORETM
TRAINING PROGRAM for Diastasis Recti
--6steps--
1 CoreContractionSituprightandplacebothhandsonyourabdomen.Inhaletoexpandyourabdomen.Feelyourhandsmoveout.Exhaleandcontractyourabdominalmuscles.Imagingpullingthosemusclesallthewaytoyourspine.Maintainthiscontractionfor30seconds,whilecontinuingtobreathe(don’tholdyourbreath).Thendo10smallextrasqueezesbeforeyourrelaxyourmuscles.
2 SeatedSqueezeSitsimilartoStep1.Restonehandonyourupperabdomenandtheotherbelowyourbellybutton.Inhaletoexpandyourabdomen.Exhaleandcontractyourabdominalmuscles.Thistime,drawthemusclesevenmoredeeplytowardyourspine.Atthisstartingpoint,contractyourabdominalmusclesabitmoretowardyourspine.Holdfor2seconds.Returntothestartingcontractedposition.Repeat10times.
3 HeadLift
A-Lieonyourbackwithkneesbentandfeetflatonthefloor.Inhaletoexpandyourabdomen.Exhaleandcontractyourabdominalmusclestowardyourspine.B-Withyourabdominalmusclescontracted,tuckyourchinandraiseyourheadoffthefloor.Holdfor2seconds.Returnyourheadtothefloor.Repeat10times.
4 UprightPush-Up
A-Standarm’slengthfromawallandplaceyourpalmsflatagainstit.Inhaletoexpandyourabdomen.Exhaleandcontractyourabdominalmusclestowardyourspine.B-Withyourabdominalmusclescontracted,doapush-upagainstthewall,keepingyourelbowsclosetoyoursides.Whenpushingbackup,contractyourabdominal
musclesevenmoredeeplytowardyourspine.Repeat20times.
5 SquatAgainsttheWall
A-Standwithalargeexerciseballbetweenyourbackandthewall.Stepforwardandplaceyourfeethipdistanceapart.Inhaletoexpandyourabdomen.Exhaleandcontractyourabdominalmusclestowardyourspine.B-Withyourabdominalmusclescontracted,bendyourkneestolowerintoasquat.Then,straightenyourlegstostandandcontractyourabdominalmusclesevenmoredeeplytowardyourspine.Repeat20times.
6 SquatwithSqueeze
A-Standwithyourbackagainstthewall.Stepforward.Placeasmallexerciseballorfirmpillowbetweenyourknees.Inhaletoexpandyourabdomen.Exhaleandcontractyourabdominalmusclestowardyourspine.B-Withyourabdominalmusclescontracted,bendyourkneestolowerintoasquat.Then,squeezetheballwithyourthighswhilecontractingyourabdominalmusclesevenmoredeeplytowardyourspineandholdfor2seconds.Repeat20timesbeforestanding.
WhyHEXACORETM?TheHEXACOREphilosophywasbuiltaroundthefocusofcoretrainingandsupportforbothmenandwomen.ItispromotedbyDr.ShirinTowfigh,Board-certifiedsurgeonandherniaspecialist.Shetreatspatientswithallsortsofabdominalwallpathologies.Asaresult,sheisanexpertiseinthemedicalandsurgicalimportanceofarestoredcore.UsingtheHEXACORETrainingProgram,youcanconfidentlyfollowexpertrecommendationstorestoreyourcoretowardnormalcy.Theseriesofprogramsfocusonavarietyofcore-basedproblems,includingdiastasis,inguinalhernia,ventralhernia,andsportshernia.Thegoalofthetrainingprogramsistopreventcoredisruptionandinjurywhileprovidingregimenstoimproveoutcomeaftersurgerythatisfocusedonrestoringthecore.Jointheconversationon:
Followuson: