Fall Fitness: The Dia Method

Perhaps you heard the story on NPR or saw the clip on Good Morning America?  Regardless, The Dia Method is worth checking out if you've had (or are planning to have) a baby.  There are many ways to regain strength post pregnancy & childbirth.  We love Pilates and Yoga, and are excited to add The Dia Method to our roster this fall.    

Class spots are going fast.  Join us for the next 4 week course! 
(limited number of childcare appointments available--reserve yours early)  

In the meantime, check out these tips from instructor, Leah Keller.

Are you helping or hurting your core? 8 Telltale Tips

The core is integral to the entire body – how we feel, how we move, how we function in the most basic and intimate ways. When things are not quite right, our quality of life suffers. Whether you are early postpartum, or your kids are in preschool, I’d like to reassure that you can fully restore core strength and function, no matter how long it’s been. That said, the path to health, strength and full fitness can be confusing. Many of the exercises women embrace to get back in shape and build core strength inflict collateral damage on the very tissue they’re hoping to restore.

Nick Sousanis / Courtesy of Sustainable Fitness Inc. All rights reserved.

I’m often asked what activities, exercises or workouts are safe for diastasis recti, a common pregnancy-induced condition in which the rectus abdominis (the “6-pack muscles”) split apart due to the pressure of the growing baby. The most conservative data suggests diastasis recti affects over 60% of women following a first-time, singleton pregnancy. It’s not a tear, but a sideways stretch of connective tissue that weakens the core and compromises support for the back, the pelvic floor and the organs. In addition to the cosmetic impact (diastasis recti tends to leave women with a “pooch” that can linger years and even decades after delivery), this condition carries very real health implications, including back pain, urinary stress incontinence, and pelvic floor dysfunction. Ready for some good news? You can fully resolve diastasis recti without surgery! In addition to The Dia Method core and total body workouts, which are proven to resolve diastasis recti postnatally in less than 12 weeks, I’d like to provide some pointers for you when considering other activities so you can avoid exacerbating (or causing!) abdominal separation.

First of all, know that I am a lover of movement and activity. I encourage you to do whatever activities/exercise/workouts you enjoy, but with mindfulness and appropriate modifications when necessary to keep your core safe. You really can lead a very active life with and after resolving diastasis recti – but those activities must be done in such a way to make them safe for diastasis recti and to support your overall core health and function.

So… what are the questions you need to ask yourself while playing tennis? While participating in your favorite barre/yoga/boot camp class? While doing dance aerobics or swimming? It doesn’t matter what activity it is – the questions to help you determine whether that movement is safe for diastasis recti are universal. Here they are:

1. Am I able to perform this movement/posture/exertion with my abs perfectly engaged to the spine? If not, you need to skip or modify that movement to make it safe for diastasis recti.

2. Does anything that I’m doing cause my abs to bulge forward? Does it exert downward, outward or bulging pressure on my pelvic floor? If the answer is yes to either question, can I consciously avoid that or is it beyond my control? If beyond your control, you need to skip or modify that movement.

3. Does the movement involve lifting my shoulders off the floor from a back-lying position? If so, modify that exercise to keep your shoulders down and your abs engaged toward the spine.

4. Does the movement involve lifting both legs off the floor from a back-lying position? If it does, can I keep my spine neutral and my abs totally flat throughout the complete range of motion? The answer is probably no – this is too demanding for most humans, even very strong ones, to perform while keeping the abs and the back safe. Assuming you are not an Olympic gymnast with truly exceptional core strength, you can make this class of movement safe for diastasis recti by lifting only one leg at a time and keeping your hands on your abs to monitor proper engagement.

5. Am I moving too quickly or too globally (burpees or mountain climbers, for example) to know whether or not my core is correctly engaged? If you can’t tell whether you are engaging the abs in a convex (bulging = injurious) or concave (flattening = safe for diastasis recti) direction, then you need to slow down that movement or otherwise modify/break it down to perform it with control and vigilance.

6. Can I exhale and draw my belly toward the spine on every exertion? For example, when hitting a backhand, you should exhale and squeeze your belly button to the spine. Same with any lift (free weight/body weight/kettle bell/resistance machine/groceries/your children), a golf stroke, a row, a paddle…

7. A word about backbends (especially geared toward yogis and dancers/gymnasts): a full wheel backbend, or any other extreme spinal extension and lengthening of the upper abdominal wall, will almost certainly exacerbate (or even cause!) diastasis recti. This stretch is essentially impossible to perform while keeping the belly button anchored to the spine and without flaring the lower ribcage, which opens the upper abdominal muscles. Please avoid this category of stretches to prevent injury. For an alternative that’s safe for diastasis recti, perform a gentle bridge pose or a modified cobra, which I coach you through at the end of the Firm, Flat and Fabulous workout.

8. While performing aerobic activity, such as running, brisk walking, biking, swimming, dancing, other cardio, these are your most important self-checks:

- Can I maintain neutral spine (no ribs thrusting / butt sticking out / tucking the pelvis under) throughout the range of motion?

- Can I draw my abs “up and in” toward the spine with every exhalation? (The abs will need to soften and relax on inhalation to allow adequate oxygen uptake –but never bulge forcefully forward.)

- Additionally, if your cardio of choice involves impact (such as running or jumping), closely monitor your pelvic floor: do you feel downward or bulging pressure? Do you leak a little? If so, please take a break from that activity and focus on core strengthening exercises that are safe for diastasis recti. Switch to no or low-impact cardio (like cycling, swimming or walking) for a few weeks or months, until you have the core strength and control to resume running or other high impact workouts without stressing your pelvic floor. 

Following these tips is a great place to start for preventing and resolving diastasis recti. Of course with the variety of activity in our everyday lives, questions are bound to arise. Our members-only Facebook group is an active discussion forum where many interesting questions and inspiring events are discussed, yet we find that many conversations circle back to these 8 tips related to mindful movement and your core.

Just remember: There is no shortcut to self-awareness. I don’t provide a “complete” list of safe or not-safe diastasis recti movements because that’s not actually helpful. The moment you assume something is “safe” and stop monitoring your own body while performing it, you open yourself up to possible injury, even if the move itself is not inherently unsafe for diastasis recti. One person might be able to perform a full plank on the floor with perfect core engagement; another might not have the strength or coordination to do so (yet).

The Dia Method workouts offer a comprehensive program to resolve DR and achieve optimal health and fitness. Our private FB group is a safe place (free of advertising or solicitations) for Dia members to gain support from not just me, but a wonderful community of women sharing similar experiences. Join us today to restore your core, transform your body, and learn more about what exercises are safe for diastasis recti!

By Leah Keller, Creator of The Dia Method. Learn more about Leah at leahkeller.com.

Fall Fitness: Overview - 9 classes weekly (many with childcare!)

As we all know, parenting is hard work.  Strength, clarity and endurance are all required on a daily basis to raise infants, toddlers and preschoolers.  In addition to helping to support your child's development, Recess is here to support your health too.  

We have a variety of fantastic classes on the schedule this fall.  Most start early September, but Mommy Baby Yoga and Prenatal Yoga begin 8/29!  We hope you'll join us.  

Here's the Fall Schedule at a glance (and scroll down to see more detail):

MONDAYS - Pilates 10am (childcare available)

TUESDAYS - Prenatal Yoga 8am

THURSDAYS - 4-wk Dia Method Series starts 9/14 at 12:30pm (childcare available), Evening Pilates 7:15pm

FRIDAYS - Prenatal Yoga 8am, Baby & Me Yoga 9:15am (childcare available)

SATURDAYS - Pilates 9am (childcare available), Prenatal Pilates 10am (childcare available)

SUNDAYS - Yoga 9:30am (childcare available)

Childcare is available by appointment during class for children 3 months to 4 years.  $8 members/ $12 non members. 

More info about classes and childcare on our fitness page. 

Cultivating the Cultivator: Self Care All Year Through

“...when your cup is full, it runs over to fill those around you.”

— Aviva Jill Romm

Now that June is here and Mother's Day is over... the massage coupons have been used, the flowers have wilted, and the pedicure looks like it needs a touch-up, how do we keep this concept of self-care going throughout the year?

The other day, a friend texted me that she had just had surgery on her shoulder and was now spending the day in bed for the first time in 10 years. She told me this felt like the first day she truly “had off” since she had become a mother. I could relate to the feeling: several months ago, I had spent a day at the hospital and in some strange way, it felt like a retreat. This bothered me greatly. It seemed that everyone did survive without me that day, and it begged the question, "Why don’t I take a day off every once in a while? Why don’t I take a morning, an afternoon, anything?” I would readily hire a babysitter to go to work, to volunteer in my son’s class, even to run errands for the family, but when, if ever, did I hire a babysitter to sit in a cafe alone with my thoughts for an hour?

Self-care seems like a buzz word these days and often seems like one more thing we don’t have time for, or one more thing we are failing to accomplish. The past few years I have been trying (often desperately) to see it differently. Instead of a big hovering to-do list, I’ve been learning to see self-care as small acts of intention that we choose each day. When we make a point to extend the same care and respect we show our children and families to ourselves, we nourish ourselves. We are sending the vital message to our children that we are worth taking care of.

When we take the time to prepare a healthy meal for ourselves, instead of absently grazing as we hurry through our days, we are practicing self-care. When we make the time to care for our bodies through exercise, acupuncture, or even scheduling that dental check-up, we are practicing self-care. When we decide to take our kids on a walk through the Canyon instead of the playground they are begging for, because we know the time in nature will be more life-giving for us, we are practicing self-care. When we decide to put down our phone or computer and eat our lunch on a real plate, uninterrupted, or read a book, or go to bed early, we are practicing self-care. When we acknowledge that we can’t do it all, and we seek out support from others, we are practicing self-care.

And when we finally admit to ourselves that the “super mom” concept is as elusive as Wonder Woman herself, we are finally, I believe, heading down the road to better care of ourselves. As mothers, especially in this hectic, demanding chapter of raising young children, it can be very difficult to carve out protected time to care for ourselves. It can be helpful, then, to identify moments where we can care for ourselves in the midst of parenting. These small, ongoing moments of mindful self-care can keep us nourished year-round as we grow through this season of life.

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About the author

Rebecca Walsh- Founder and Director, Early Childhood Matters

Early Childhood Matters' founder and director, Rebecca Walsh is an early childhood expert and local mother of three. She has over twenty years of worldwide experience in the field of Child Development.

Rebecca's primary focus is helping parents to understand the developing brain of children, while providing methods to establish connection and effective positive discipline tools in the early years. Her passion is sharing with parents and caregivers the wisdom and experience she has gained from working as a director, lead teacher, supervisor, parent educator, teacher mentor, and most importantly as a parent of three young children. 

Rebecca has decades of experience: founding preschools internationally, developing early childhood and at-risk youth programs throughout the Bay Area, directing head start programs, and teaching and mentoring at Pacific Primary. She holds a Bachelor's degree in childhood development and a Master's in Religion and Psychology.

Since founding Early Childhood Matters in 2010, Rebecca has worked with parents throughout the Bay Area and beyond [from New Orleans, LA to Melbourne, Australia] to help them better understand and support them on their journey to nourish the minds and spirits of tomorrow’s world.

Learn more at www.earlychildhoodmattes.org and Keep an eye on Recess' Workshop Schedule for Rebecca's great workshops like Introducing a New Sibling, Your Willful Preschooler and Parenting through the Toddler Years.

Is your family about to have a +1?

Please join Rebecca Walsh (mother of 3 and director of Early Childhood Matters) at Recess Tuesday, June 13 to learn specific strategies for supporting your child before baby arrives and cultivating a positive sibling relationship for life. 

 

And in the meantime, check out these tips from The University Of Michigan's Mott Hospital.

Welcoming a new baby to your family is an exciting time, and one of great change!  This is especially true when there is an older sibling in the home.  Having a new baby in the family will be a significant adjustment for your older child.  However, it may eventually be one of the greatest gifts you can give them.

There are many things that can contribute to a difficult adjustment:

• Research indicates that a child’s personality has the most effect on how they react to a new baby.
• Your child’s developmental stage may affect how well they can share your attention.  Often two-year-olds have lots of trouble getting used to a new baby, because their needs for time and closeness from their parents are still significant.
• Stress on the family can make your older child’s adjustment harder.

There are a number of ways to prepare a child (or children) ahead of time for their new baby sibling! Here are some things you can do to help prepare your older child:

• Check with your hospital about sibling preparation classes and hospital tours.

• Give your child a realistic idea of what to expect when the baby first arrives.  You will be tired, and the baby will take lots of your time.  The baby will not be able to do much at first, except eat, sleep, poop, pee and cry. The baby will not be a playmate at first.

• Visit friends with a new baby, if possible.  Read books about pregnancy, birth, newborns, and baby siblings with your child (see below for some suggestions).  Give them a chance to ask questions, voice concerns, and vent feelings inspired by the books.
• Look at pictures of your older child’s birth and babyhood.   Tell them how excited you were when they were born, and how everyone wanted to see them and hold them.  Tell them what they were like as a baby.
• Have your child practice holding a doll and supporting the head.  Teach them how to touch and hold a baby very gently.
• Let your child participate in preparations in any way possible.  Give them choices, such as choosing the baby’s coming home outfit from two acceptable options.

How can I help my child adjust to the new baby once it’s here?

Difficulties with adjusting may express themselves a number of ways.  Sibling rivalry sometimes starts right after (or even before) the arrival of the second child. Occasionally, the older child can become aggressive, “act out” or even regress, acting more like a baby.

• Set aside special time for your older child.  Each parent should spend some one-on-one with the older child every day.  It’s amazing how much even just 10 minutes of uninterrupted one-on-one time(link is external) can mean to your child (and help their behavior!).  Let your child choose the activity, and you follow their lead.
• Listen—really listen—to how your child feels about the baby and the changes in your family.  If they express negative feelings, acknowledge them.  Help your child put their feelings into words.  Never deny or discount your child’s feelings. 
• “Baby” your child, if that’s what they seem to crave.  This may help stave off regression in areas that are less acceptable to you.  There is a tendency to suddenly expect your child to become more independent when you have a new baby.  If you expect less independence, you are more likely to get more!
• Make sure the older child has some private space and things of their own that they don’t have to share with the baby.
• Let them participate in the baby’s care—baths, dressing, pushing the stroller, etc.

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Additional resources:

• Preparing your child for a new sibling(link is external) (KidsHealth)
• Welcoming a new baby into the family(link is external) (KidsHealth)

 

Suggested reading for Parents & Caregivers:

• From One Child to Two:  What to Expect, How to Cope, and How to Enjoy Your Growing Family, by Judy Dunn
• Twice Blessed Everything You Need To Know About Having A Second Child-- Preparing Yourself, Your Marriage, And Your Firstborn For A New Family Of Four, by Joan Leonard
• And Baby Makes Four : Welcoming a Second Child into the Family, by Hilory Wagner
• And Baby Makes 4, by Judith Benjamin

 

Suggested books for children:

Toddlers:

• We have a baby, by Cathryn Falwel. Simple text and illustrations.  What can you do with a new baby?
• The new baby, by Fred Rogers. For toddlers and preschoolers.  Nice photos of families working together and sharing.
• I am a big brother, by Caroline Jane Church
• Sisters, by Debbie Bailey & Susan Huszar
• Baby born, by Anastasia Suen

Preschoolers:

• How you were born, I’m a big brother and I’m a big sister, by Joanna Cole
• The new baby, by Mercer Mayer – helps young children know what to expect when baby comes and what they can do to help when the baby arrives
• Will there be a lap for me?  by Dorothy Corey. When a boy’s mother is pregnant, her lap gets smaller and smaller.  After the baby is born, she is very busy, but she makes some special time for her older son.
• Alligator baby, by Robert Munsch. A silly spoof, where the older sister is the hero! .
• A new baby at Koko Bear's house, by Vicky Lansky. Includes tips for parents at the bottom of each page.
• Oonga boonga, by Carol Thompson. The big brother is the only one who can calm the baby.

Preschool though school-age:

• Julius, the baby of the world, by Kevin Henkes. Lilly thinks all the attention given to her baby brother Julius is “disgusting,” but then she finds inside herself a fierce love and protectiveness.
• Arthur and the baby, by Marc Brown.
• Darcy and gran don’t like babies, by Jane Cutler. Darcy’s grandma helps her with her complex feelings toward the new baby.
• A baby sister for Frances, by Russell & Lillian Hoban.
• Welcoming babies, by Margy Burns Knight. Describes different cultures’ welcoming traditions.
• The new baby at your house, by Joanna Cole.  Ages 3-6.  Great photos and simple discussion of what it’s like to have a new baby, and older children’s feelings about the baby.
• Hello baby, by Lizzy Rockwell. Ages 4-8.  An older brother explains the baby’s prenatal development and birth in simple, straightforward terms.
• My new baby and me: A first year record book for big brothers and sisters, by Dian Smith.
• Pinky and Rex and the new baby, by James Howe. For older school-aged kids.  Rex’s family adopts a new baby, and she tries to be a perfect big sister, while worrying that her parents will forget about her.
• Being born, by Sheila Kitzinger and Lennart Nilsson. For older school-aged kids. Simple text and color photos explain conception through birth. 

Reviewed by Sara Laule, MD on https://www.mottchildren.org/posts/your-child/new-baby-sibling

Updated March 2017