+ 1 Diastasis recti (abdominal muscle separation and hernias)
I have this and my workouts suffer because of this. For the last 3 year's I have been trying to strengthen these muscles so they will be less likely to separate over and over again putting me out for a long time from the gym. It's ridiculous actually. I generally have one of the trainers at my gym watching form for my lifts and it's bang on. I've even injured myself on my warm up sets where the form was great, and I've gone weeks increasing my 1rm with no injury.
I've tried different variations of warm ups, putting core work outs at different places in my program, working core more, working it less, different rest times between sets, between workouts, and a bunch of other things.
That being said, please help. Pretend I haven't tried anything and be a hard ass with me. There are 7 trainers at my gym and few different doctors I've spoke with about this. So now I ask you. What do you suggest?
Also, I've had 3 pregnancies, 2 c sections, I've had my appendix out and 5 laparoscopic surgeries.
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go to the right doctor
Dumb question, do you wear a lifting belt?
I have used one when we were beefing around being idiots but I really prefer not to use one. I know it could stop me from getting hurt but I would prefer to try and get those muscles to the place where they can do the same thing.
I don't think you have that luxury. You need to wear a belt, you can strengthen your core with core exercises and no belt. I've had two lower back surgeries and wear a belt now for most lifts. Better than getting hurt...you can even strengthen your core with no weight by doing vacuums.
I have this as well and it really affected me early on in my training. I make a conscious effort on every lift to keep my core tight and pull my abdomen in almost like a vacuum excerise. I also regularly plank. Personally doing these over the course of the past year especially have helped me tremendously. Of course it is still there but not as pronounced and doesnt bother me as much. Good luck!
See I was told under no circumstances should I do planks. Good to know that they helped though
MENS and TENS units may help break up any underlying scar tissue and promote better muscle growth. This intervention along with light weight, high to moderate reps may prove beneficial.
Thanks!!
YW. And you do need a belt!
These devices are affordable ($40+) and when you're not working out, you can still have your abs go through therapeutic contractions. Some units have 4 channels and others have more, along with several modes that take the muscle contraction to a whole new level. Athletic Trainers, PTs and Sports Medicine Doctors use these religiously for therapy interventions.