At five weeks, I hit a standstill in my journey to heal my diastasis. I was discouraged. I started a support forum (now disbanded). And I kept going.
But it has been hard work.
There has been no progress, but I’ve also not gotten in all my reps and I’ve realized I am straining my belly too much getting up out of our furniture. So much thought has to go into this, so I’m thankful I’ve only had a “standstill” rather than a “setback!”
This week I am refocusing and starting over at Week 6. {yes, that is allowed!}
I’m ready to get going!
The last time I spoke with Julie, she gave me some great little tidbits of wisdom that I would like to share here:
*The first 6 weeks are just to strengthen your muscles. This is why you are not to exercise during that time. You strengthen the muscles, then you heal them. In fact, you need 3 good weeks before you ever start week 4. If you’ve had a setback prior to week 4, don’t go on until you’ve had 3 good weeks in a row under your belt. And don’t be afraid to redo the week you messed up. {like me!}
*This is a marathon, not a sprint. I have a long way to go and my exciting nearly overnight success in the first several weeks was because I was finally healing connective tissue that had been damaged for a long time. However, when my progress slowed, I became discouraged. I saw this as a sprint even though I knew it would take more than 18 weeks to heal my DR, I still thought I would see the breakneck healing I was seeing in the beginning. This past week I’ve realized this is a process, not a quick fix and I have to quit seeing this as something I just hurry up and get off my plate. Thus, it is ok to go back and redo weeks and even go back and start over. Just because I am blogging the journey does not mean I’m going to have a perfect 18 weeks. I’m okay with that now.
*Everything you do is a workout! That’s right…every time you pull a cookie sheet out of the oven, pick up a crying baby, or hand a platter of meat to the child next to you, you are doing work and your muscles must be engaged or you are straining.
*Contractions are more important that headlifts. If you only have time for one exercise during a particularly busy day, do the contractions rather than the headlifts. And you can do these contractions just about anywhere.
*Watch how you pick up baby! If you can, pull baby close to your belly to keep your DR from popping out and always, always engage those muscles when you are doing the “work” of picking up baby!
*It’s never too late. I’ve had many moms ask me if it is too late for them because their baby is 10 years old or more. Well, guess what?! Even men have this condition and they NEVER had a baby! So, it is never too late. Jump in where you are and heal the damage!
*It’s more about the connective tissue than the gap. If you have only a 1 or 2 DR yet have very deep connective tissue damage, you will actually have a harder time healing than someone who has a much larger gap with shallow connective tissue damage. This is one reason I am thrilled about the connective tissue healing I’ve seen!
*Wear the splint, wear the splint, wear the splint until your DR is a shallow 1 or 2. Yes, I know that feels like forever, but I’m right here with you. 🙂
*Closure of you DR is NOT permanent. That is tough for me to write. This is not the end. There is no end. Hopefully, though, you will have trained your muscles to hold themselves in at all times and you will not undo the healing you have done. Be aware of your tummy and remember that everything you do is work!
So, I keep moving forward from here. No longer will I be chronicling using the weeks as a label because I realize now I can’t do that and be true to the needs of my body. If I have a bad week, I have to go back, blog or not. And I promised you all the nitty-gritty details no matter how ugly they were. Well, this is one of those lessons I’ve learned through this journey.
Autumn Beck says
How can we tell if it’s shallow or not?
Amy says
If you can barely push in on the gap, then it is shallow. If you can push way in and can feel internal organs, it is deep!
Valerie says
Thanks for an update. I have also realized some hard truths. I had to do week 2 over twice, but then when I was finally ready for week 3, my morning sickness set in, and I was really exhausted and overwhelmed from a rough weaning experience with my 19 month old. Add the 100+ degree Texas summer, and the thought of wearing a camisole, the splint, plus clothes over that, and I just decided to wait until September or so and start all over.
And I know after the baby arrives in February, I’ll be going right back at it. Won’t mind the splint in the cold weather! 🙂 (I actually like wearing it, it reminds me to have good posture and feels comfortable.)
This is a new lifestyle for me. I will always try to be aware of using my muscles wisely every day like Julie says. Repeating weeks occasionally is probably going to be a reality. When that happens and I get discouraged, I just ask God to match my efforts and help redeem the time I’ve spent! 🙂
Thanks as always for the encouragement and reality check! I’m in this with you long-term!
Amy says
I love how you said you’ve asked God to match your efforts and redeem the time…lovely. 🙂
jillian says
CONFESSION:
I’ve messed up BIG time. : (
No splints, no exercises no holding in transverse.
I’m really upset at myself.
Worst of all, I can’t find my little booklet. Its going on 2 wks since I’ve done any of the exercises. This is so typical of me.
Amy says
{HUGS}–stick with me…anything you do is better than nothing!
Lauren says
I’ve joined in! Just received my splint, DVD and booklet in the mail yesterday, watched it this morning. Man, it makes me grumpy. And jeepers, my abs are KILLING me! I’m a shallow 1 1/2, after 3, wanting to get things healed before we talk about #4! 😀
Amy says
Welcome!
Mrs.MegLogan says
I posted an update on your other post, just a few minutes ago. Then I found this.
I want to encourage you that I stayed in the first 4 weeks of her program for nearly the entire time. Also I practiced all day thinking about holding it in, using my own muscle to keep the recti muscles close together.
Today was the first day I worked out, since March (well ok, for years). But what I mean is, I didn’t work out at all during the time I practiced the contractions. In fact because I only got the book, and because I couldn’t remember exactly everything in it, I did mostly contractions for four or five months. Just this last month or so I have started the head lifts, and put more emphasis on the pelvic tilts.
Reading the part about imagining drawing in my rib cage, really helped me. The DR was healing, but it was still pretty far apart at the top, and it seemed odd to me, but after reading that part in her book I guess… It dawned on me that I wasn’t holding that part in with my muscles, I was leaving it loose in favor of pulling in the lower portion.
Holding the rib cage together is hard work, but I think it will be nearly second nature soon.
I am so glad that my mother told me to “suck it in”, and taught me how to hold my muscles taught. I used to be so annoyed by it, thinking it was just vanity and silly. But now, because I did that for years, I already sorta understood how to hold them. This book really clarified for me exactly which muscles to use and how, and so… that has been what really healed my DR. But I was already thinking of holding it in regularly.
Thanks again!
Amy says
OK, I am seriously encouraged and want to find out a bit more…
You did the first 4 wks almost the entire time? Can you email me? I would LOVE to talk!
Heather@Becoming A Titus 2 Woman says
Are ya’ll still doing this as far as keeping updates? I just found this and It was so much help. I am ordering the stuff soon and getting started.
Amy says
Heather – I’ve had a couple of setbacks, but I do hope to update again soon. I do not know the answer to whether or not you can check with your muscles have been sewn together.