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  1. #1
    Jellybean09's Avatar
    Jellybean09 is offline Member
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    Default Exercises for separated stomach muscles?

    Hi everyone

    My stomach muscles separated whilst pregnant. I've heard conflicting advice about what are appropriate exercises to do to try & assist them in coming back together. I thought sit ups or stomach crunches would be ok but someone else told me that they're not.

    Does anyone know?

    TIA

    xx
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  2. #2
    teamblue is offline Member
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    No to the situps and crunches they apparently make it worse.

    Gentle exercise, swimming, walking etc.
    Men men men men, yep thats all I live with! Even the budgie is a boy.

  3. #3
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    Quote Originally Posted by 10longyears View Post
    No to the situps and crunches they apparently make it worse.

    Gentle exercise, swimming, walking etc.
    yup that's what I was told when I had separated muscles with Joshua
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  4. #4
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    hi JB

    I had quite a big separation (thanks to my not so little babe!!) this time around, and saw a physio about it post natally.

    I wore a tubigrip support band for the first 6 weeks, and then did abdo exercises and it's back to almost normal. The exercise to do is to draw your abdominal muscles in towards you. So for example, lying down, concentrate of sucking in your abdominal muscles and holding for a few seconds and then relaxing. You can do the same exercise upright, or on your hands and knees. Try and do a few sets every day and you'll hopefully see an improvement.

    I', pretty sure sit ups and crunches will make it worse unless you are stabilising your core muscles

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  5. #5
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    What the PP posted was good advice. I had a huge separation thanks to my pubic bone separating so whilst I did this exercise lying down I also drew in my pelvic floor muscles as well and held for 10 seconds * 6 reps and * 3 sessions a day.

    I was told by my physio that before walking it is most important to work on these exercises first she even said do to these as well:

    Draw in your stomach muscles.....every time you go to pick up your baby and each time you get out of bed....After doing this for 6 weeks my stomach muscles were only a little bit separated ( My stomach muscles had separated by a width of a hand and then some)
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  6. #6
    Scruffy's Avatar
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    I also had my tummy muscles split. As PP said, sit ups and crunches are BAD.

    I would recommend seeing a physio who specialises in women's health (your Ob or the hopsital you had bub at may be able to help refer to you someone). I had to wear a tubigrip-type thing too (although the Nancy Ganz "tummy sucker-inner" undies worked really well too!) for about 8 weeks. I also was given some exercises to do - a bit like pelvic floor exercises and pilates.

    Good luck!
    The Monkey Princess Nov 2007
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  7. #7
    Scruffy's Avatar
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    I also had my tummy muscles split. As PP said, sit ups and crunches are BAD.

    I would recommend seeing a physio who specialises in women's health (your Ob or the hopsital you had bub at may be able to help refer to you someone). I had to wear a tubigrip-type thing too (although the Nancy Ganz "tummy sucker-inner" undies worked really well too!) for about 8 weeks. I also was given some exercises to do - a bit like pelvic floor exercises and pilates.

    Good luck!
    The Monkey Princess Nov 2007
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    Avatar: The Monkey Princess Sep 09
    This post reflects my personal opinion. If in doubt, talk to your friendly local health professional

  8. #8
    caroll's Avatar
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    sadly 3yrs later mine aren't back together for some it.

    best i've got to is 1-2 finger gap compared to a whole fist at birth.

    but i've tired pilates and the lying down pulling in tummy towards back etc..
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  9. #9
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    i actually caught a segment on this topic on cable. there was a personal trainer on there. this is what i saw, i have not had this verified by a personal trainer/physio in person though.

    she had a rolled up towel long enough to go around the small of your back and cross over at the front, (I'd need to use a pretty big towel lol)

    she layed on her back in the 'sit up' position with the towel under her lower back.
    she bought the towel to her front and crossed the ends over so that the right hand was holding the end that came up her left side and v/v.
    she said to draw in your tummy muscles and 'crunch' NOT sit up, while pulling each side of the towel so it tightened around your waist while holding the crunch.
    release and do 10 reps.

    seemed like it would work to me but like i said this was a personal trainer on cable tv, not a professional in person.

    i agree it would be best to check with a womens gym/personal trainer or physio specialising in pregnancy and women.

    if all else fails, save for a tummy tuck LOL Thats my plan.
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  10. #10
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    I was also told rather than having to use one of those physio tubigrip things - just plain old bike shorts can help pull everything back and help support everything until you have worked on your muscles enough for their own strength. I have worn them since giving birth rather than underwear and it just feels so much more comfortable.
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