Fibromyalgia Support Group
You're not alone in your pain. Fibromyalgia is a condition that can be difficult to diagnose and manage. If you're trying to cope with pain throughout your body, sleep problems, general fatigue, or other common fibromyalgia symptoms, you're in the right place. The community is here for you to talk about therapies and share your challenges.
I've been wanting to share this. I read up about this some time ago and ever since I've been really working to get my abdominal muscle to pull in tight. It's taken some time, of practicing whenever Ithink of it. I just really concentrate on bringing that belly button in as far and as hard as I can for just alittle bit... It does bring some relief to my back and it is sometimes helpful when I am blown up with gas or distended with constipation. Sooooo, I've found a spot where it is nicely described: Ihttp://hipslopemama.blogspot.com/2008/07/mummy-tummy-time-with-francis-darnell.html
f you do have a diastasis please read the following!
There is a specific technique to get the abdominals back in shape called the Tupler technique created by Julie Tupler, RN, of Maternal Fitness in Union Square, NY. The Tupler technique can be used both prenatal and postpartum, and is effective for new moms as well as moms who had their babies a long time ago.The technique focuses on strengthening the inner-most abdominal muscle, the transverse muscle. Strengthening this muscle is very important to bring the abdominals back together. If you have a diastasis the support of your spine and your organs are compromised because you do not have as much strength to support in the front of your body. Our goal for bringing the abdominals back together is to have a two finger separation or less. This is possible by strengthening the tranverse muscle used during the Tupler technique, and engaging it during all daily activities.The following are things that you should do to get the separation back together.
Things to DO:
DO contract the abdominals inward towards your spine. Anytime you are doing an action in which you need to stabalize whether it is to pick your baby up or defacating, be aware of how you are using your abdominals. You may be pressing your abdominals outward and bearing down. This will only encourage the diastasis to get larger. To prevent this, protect your back and to bring your abdominals together, engage your abdominals toward your spine.The following exercise is part of the Tupler technique for strengthening the transverse muscle. You can find out more about this in the Lose Your Mummy Tummy Book or DVD.
30 Second Hold
To do this: Place your hands on your abdominals one on the navel and above, the other on the navel and below. Narrow your abdominals together and then engage back towards your spine. Focus on keeping your spine still so that you do not round your back, and hold your abdominals deep towards the spine. Try holding this contraction and counting outloud for 30 seconds.
DO always roll to your side. Any time you are getting up or down from your back, roll to your side first to press with your hands to sit up, or lay down on you side first to roll onto your back. Using this method will help support you and prevent increasing the diastasis.
DO wear a splint. A splint is like a supportive girdle that wraps around your waist. It allows you to narrow the two sides of the abdominals together and keep your spine and organs supported. Always wear a splint when exercises, and when babywearing, especially when wearing the baby on your front. If you have had a "C" section avoid wearing the baby on the front until your stitches have healed.
There are specific exercises you should avoid until you have brought your abdominals together because they could actually increase the separation.
Things to AVOID:
Do NOT flex forward with the upper spine from a back lying position. That means no sit-ups/crunches! And no rolling back down to lay on your back. Do not do sit ups. This will encourage the abdominal muscles to develop outwards. We want the abdominal muscles to develop inwards to support your organs and your spine.
Do NOT do any rotation with forward flexion. That means no oblique crunches.
Do NOT do any activities that are high impact, such as running or step. The compression of the spine during these activities put you at risk for disk herniation because you do not have your full abdominal support.
f you do have a diastasis please read the following!
There is a specific technique to get the abdominals back in shape called the Tupler technique created by Julie Tupler, RN, of Maternal Fitness in Union Square, NY. The Tupler technique can be used both prenatal and postpartum, and is effective for new moms as well as moms who had their babies a long time ago.The technique focuses on strengthening the inner-most abdominal muscle, the transverse muscle. Strengthening this muscle is very important to bring the abdominals back together. If you have a diastasis the support of your spine and your organs are compromised because you do not have as much strength to support in the front of your body. Our goal for bringing the abdominals back together is to have a two finger separation or less. This is possible by strengthening the tranverse muscle used during the Tupler technique, and engaging it during all daily activities.The following are things that you should do to get the separation back together.
Things to DO:
DO contract the abdominals inward towards your spine. Anytime you are doing an action in which you need to stabalize whether it is to pick your baby up or defacating, be aware of how you are using your abdominals. You may be pressing your abdominals outward and bearing down. This will only encourage the diastasis to get larger. To prevent this, protect your back and to bring your abdominals together, engage your abdominals toward your spine.The following exercise is part of the Tupler technique for strengthening the transverse muscle. You can find out more about this in the Lose Your Mummy Tummy Book or DVD.
30 Second Hold
To do this: Place your hands on your abdominals one on the navel and above, the other on the navel and below. Narrow your abdominals together and then engage back towards your spine. Focus on keeping your spine still so that you do not round your back, and hold your abdominals deep towards the spine. Try holding this contraction and counting outloud for 30 seconds.
DO always roll to your side. Any time you are getting up or down from your back, roll to your side first to press with your hands to sit up, or lay down on you side first to roll onto your back. Using this method will help support you and prevent increasing the diastasis.
DO wear a splint. A splint is like a supportive girdle that wraps around your waist. It allows you to narrow the two sides of the abdominals together and keep your spine and organs supported. Always wear a splint when exercises, and when babywearing, especially when wearing the baby on your front. If you have had a "C" section avoid wearing the baby on the front until your stitches have healed.
There are specific exercises you should avoid until you have brought your abdominals together because they could actually increase the separation.
Things to AVOID:
Do NOT flex forward with the upper spine from a back lying position. That means no sit-ups/crunches! And no rolling back down to lay on your back. Do not do sit ups. This will encourage the abdominal muscles to develop outwards. We want the abdominal muscles to develop inwards to support your organs and your spine.
Do NOT do any rotation with forward flexion. That means no oblique crunches.
Do NOT do any activities that are high impact, such as running or step. The compression of the spine during these activities put you at risk for disk herniation because you do not have your full abdominal support.
I think this would be great for those of us that have problems with are back and abdominal muscles because of fibro.
Hugs & Prayers,
Mary
Oh, I see what it was. Hope that helps.
After I had 2 surgeries in 08, I was not able to use my abdominal muscles at all. It's taken some months of working isometric exercises but now I can really 'pull it in'. Not where I can hold it indefinitely but when I do the exercise, I feel relief.
I probably shouldhave put Tupler's website up too. She gives a lot of info also. Just don't want to see as if I'm trying to advertise.
Hugs
I don't think it's advertising everyone here does it to help provide help info to all of us and most of the companies provide free sample video's that can be helpful even if you can't buy the book or video.
The only time I think DS would get up set is if you were posting an email trying to sell something and benifiting from the sales. You can see rules of the road for this.
Hugs & Prayers,
Mary
This is REALLY good if you suffer from herniated disks. Strengthening your abdominal muscles helps support your back. If herniated disks run in your family, doing this might help you prevent injury to your own.