0:00
[Music]
0:03
before I give you examples of how to do
0:05
a diastasis safe workout I want to teach
0:08
you how to stretch when you stretch a
0:11
muscle you are making it longer
0:14
so when you tighten a muscle you are
0:18
making it shorter when you relax your
0:21
muscle you're making it longer
0:24
so if you are wanting to stretch a
0:26
muscle and make it longer it is
0:28
important to relax at first
0:31
here are the four steps for stretching
0:34
number one close your eyes and in your
0:37
mind's eye see the muscle you are going
0:39
to stretch relax and get longer number
0:42
two take a belly Breath by expanding
0:45
your belly with air number three exhale
0:48
and bring your transverse to your spine
0:50
as you stretch and see your muscles
0:52
release relax and lengthen number four
0:56
now hold the stretch and do ten
0:59
Contracting exercises from fifth to
1:02
sixth floor or as I call them out the
1:04
back with each contraction see your
1:07
muscle getting longer as you gently
1:10
stretch them
1:11
so let me show you how to stretch a
1:14
muscle
1:15
stretch the muscles and the outside of
1:17
your legs
1:18
hold your transverse in at fifth floor
1:21
as you lift your leg on your other leg
1:24
put one hand on your belly and one hand
1:28
on your leg close your eyes and see
1:30
these muscles right here on the outside
1:33
of your leg relaxing
1:36
now let's breathe through the stretch
1:38
expand your belly with air now exhale as
1:41
you bring your transverse to your spine
1:43
and see those muscles on the outside of
1:46
your leg release relax and lengthen as
1:48
you press down gently with your hand on
1:51
your leg now hold this stretch and do 10
1:55
of the Contracting exercises from fifth
1:58
to sixth floor
1:59
with each contraction you will want to
2:01
gently press on your leg out the back
2:04
one
2:05
see your muscles lengthening with each
2:07
contraction out the back two out the
2:09
back three out the back four out the
2:12
back five out the back six out the back
2:15
seven out the back eight out the back
2:17
nine out the back ten now hold your
2:20
transverse in at fifth floor as you put
2:23
your foot back down on the floor
2:25
you should feel this on the outside of
2:28
your leg
2:29
let's now do your other leg hold your
2:32
transverse in the fifth floor as you
2:34
lift your leg on your other leg put one
2:37
hand on your belly and one hand on your
2:40
leg close your eyes and see those
2:43
muscles on the outside of your leg
2:45
relaxing now let's breathe through the
2:47
stretch expand your belly with air now
2:50
exhale and bring your transverse to your
2:52
spine and see those muscles on the
2:54
outside of your leg release relax and
2:57
lengthen as you press down on this leg
3:00
now hold this stretch and do ten of the
3:03
Contracting exercises from fifth to
3:05
sixth floor with each contraction you
3:08
will want to gently press on your leg
3:10
out the back one see your muscles
3:13
lengthening with each contraction out
3:15
the back two out the back three out the
3:18
back four out the back five out the back
3:20
six out the back seven out the back
3:23
eight out the back nine out the back ten
3:26
now hold your transverse at fifth floor
3:28
as you put your leg back down on the
3:31
floor
3:32
do these four steps every time you
3:35
stretch another opportunity to use your
3:38
transverse muscle
3:40
your workout should not only be
3:42
diastasis safe but also needs to be
3:45
functional with or without a diastasis
3:48
this means that it supports you in
3:51
functioning better in your daily life in
3:54
order for a workout to be functional
3:56
there are four things you need to
3:58
remember which I will demonstrate
4:00
shortly incorporating the five P's I
4:03
talked about earlier you need to number
4:06
one change positions of your hands and
4:09
feet number two change the range of
4:12
movement number three change the speed
4:15
of the movement number four work your
4:18
body in all three planes of movement the
4:21
sagittal plane which is front to back
4:23
the frontal plane which is side to side
4:26
and the transverse plane which is when
4:28
you can move a muscle in all directions
4:30
now Olga is going to demonstrate an
4:34
example of four diastasis safe exercises
4:37
two for your upper body and two for your
4:39
lower our body the first one for your
4:42
upper body is a push-up or plank against
4:45
the wall remember you don't want to do
4:48
push-ups or planks in an abdominal
4:50
facing down position as this stretches
4:53
your connective tissue you do this
4:55
exercise standing against the wall
4:57
remember to make your workout functional
5:00
for example when doing the push-ups
5:03
against the wall I can have my hands
5:05
close together or far apart in any of
5:08
these positions I can have my fingers
5:10
pointing straight up pointing in or
5:13
pointing out I can also change the
5:15
position of my feet I can do that flat
5:19
footed or up on my toes or close to the
5:22
wall or further away to make it harder I
5:25
recommend starting it on your tiptoes I
5:29
can do the same exercise in lots of
5:32
different hand positions and in each
5:34
position I can change the range of
5:36
movement making it smaller or large and
5:39
this speed that I do it I can do it fast
5:43
or I can do it slow before Olga
5:45
demonstrates the push-ups against the
5:47
wall I want to review the five P's
5:50
before she does it the first P was
5:53
position you are doing the push-up
5:55
standing and not in an abdominal facing
5:58
down position as this position stretches
6:01
your connective tissue the next p is
6:04
posture posture in a standing position
6:06
is head back shoulders lined up with
6:09
your hips and knees soft you stabilize
6:12
by bringing your ribs in and holding
6:14
your transverse muscle the next p is
6:17
preparation you have put yourself in the
6:19
correct position and you must maintain
6:22
this for the whole exercise with the
6:24
push up against the wall your body moves
6:27
as one unit the next few is protection
6:30
you need to make sure you are holding
6:33
your transverse at fifth floor to
6:35
protect your connective tissue the last
6:37
p is power all the power comes from your
6:41
core on the work part or harder part of
6:43
the exercise which means you are going
6:46
from fifth to six on this part of the
6:48
exercise you want to start in the
6:51
correct posture
6:52
head back shoulders lined up with hips
6:55
and knees are slightly bent
6:58
also you want to stabilize by bringing
7:01
your ribs in and holding your transverse
7:04
in then hold your transverse in at fifth
7:07
floor as you move your whole body as a
7:10
whole unit to the wall then you go from
7:13
fifth to six as you straighten your arms
7:16
and come away from the wall and count
7:18
out loud
7:19
two things I do not want you to do with
7:22
this exercise first is when you
7:24
straighten your arms do not round your
7:27
back
7:28
and the second is on the way down do not
7:31
lead with your head
7:34
this arches your back and flares your
7:37
ribs and then you cannot hold your
7:39
transverse in let's do ten of these now
7:43
hold your transverse in ribs in
7:46
now
7:48
stay at fifth as you come towards the
7:51
wall
7:52
straighten your arms and go out the back
7:54
and say one
7:56
stay at fifth as you come down out the
7:58
back two stay at fifth on the down out
8:02
the back as you say three stay a fifth
8:05
on the down out the back four stay at
8:09
fifth on the down out the back five stay
8:12
at fifth on the down out the back six
8:15
stay at fifth on the down out the back
8:18
seven stay at fifth on the down out the
8:21
back eight stay at fifth on the down out
8:24
the back nine stay at fifth out the back
8:28
ten
8:31
here's the second upper body exercise
8:33
this one is done seated with the
8:36
resistance band with correct posture of
8:38
shoulders lined up with hips and hips
8:40
lined up with knees take the band in
8:43
your hands hold the band at each end and
8:46
gather it up in each hand
8:48
to about shoulder width apart now hold
8:51
your transverse at fifth floor as you
8:53
stretch the band and put the band on
8:55
your chest make sure your wrists are
8:58
flat and Not Bent if you can't easily
9:00
put the band on your chest make the band
9:03
longer by taking some of it out of your
9:05
hand also make sure that your hand is
9:08
lined up with your shoulder or forward
9:10
of it if it goes behind your shoulder
9:13
this will arch your back and flare your
9:15
ribs
9:16
you know that flaring your ribs
9:18
stretches your connective tissue and
9:20
then makes it impossible to hold your
9:22
transverse in now maintaining your
9:24
posture and stabilization hold it here
9:27
and do 20 of the Contracting exercises
9:29
from 5 to 6 floors you count out loud
9:31
make sure you relax your shoulders out
9:34
the back one stay a fifth out the back
9:36
two stay at fifth out the back three
9:39
stay at fifth out the back four stay at
9:41
fifth out the back five stay a fifth out
9:44
the back six stay at fifth out the back
9:46
seven stay at fifth out the back a stay
9:49
at fifth out the back nine stay at fifth
9:51
out the back ten stay at fifth out the
9:54
back eleven stay a fifth out the back
9:56
twelve stay at fifth out the back 13
9:58
stay at fifth out the back fourteen stay
10:01
at fifth out the back 15. stay a fifth
10:03
out the back sixteen stay at fifth out
10:06
the back Seventeen stay at fifth out the
10:08
back 18 stay at fifth out the back 19
10:11
stay at fifth out the back twenty stay a
10:13
fifth and relax if you cannot do 20 you
10:17
can start with 10 and work up to holding
10:19
it for 20. to make the exercise more
10:21
difficult you can make the band shorter
10:27
the first exercise for your lower body
10:29
is squats against the wall you can do
10:32
them with or without two little balls
10:35
you can get these at the drugstore or
10:38
online either way you will want to use a
10:41
scarf so you can double splint while
10:43
doing the squats
10:46
Olga will show you the squats against
10:48
the wall with the balls one ball is
10:51
behind your back
10:52
and one ball is between your legs
10:56
and the scarf is around your belly
10:59
the ball behind your back makes it
11:01
easier to go up and down
11:04
the ball between your knees works the
11:06
inner thigh muscles now put the scarf
11:08
around your belly holding it just like
11:11
you did with double splinting it is
11:14
important to protect your knees with
11:15
this exercise to do this you need to
11:18
have your feet forward of your knees so
11:20
that when you bend your knees your knees
11:22
are lined up with your ankle bones and
11:25
not forward of them so bend your knees
11:27
go down until you can feel it in your
11:29
legs as you strengthen your leg muscles
11:32
you will be able to go down further
11:34
however your buttocks should not go
11:36
below your knees now let's check your
11:39
posture head back shoulders relaxed and
11:42
lined up with your hips and your knees
11:44
are bent stabilize by bringing your ribs
11:47
in and engaging your transverse muscle
11:50
now you need to maintain this posture
11:52
and position as you do in this exercise
11:56
expand your belly to first floor and
11:59
exhale to fifth floor and make sure your
12:02
ribs are still in bring your transverse
12:04
to fifth floor pull your splint and then
12:06
lock it in
12:09
and relax your arms
12:12
now squeeze the ball between your legs
12:15
as you do 20 of the Contracting exercise
12:17
from fifth to sixth floor in this bent
12:19
knee position make sure you count out
12:21
loud out the back one stay at fifth out
12:24
the back two stay at fifth out the back
12:26
three stay at fifth out the back four
12:28
stay a fifth out the back five stay at
12:31
fifth out the back six stay a fifth out
12:34
the back seven stay at fifth out the
12:36
back eight stay at fifth out the back
12:38
nine stay at fifth out the back ten stay
12:41
at fifth out the back eleven stay at
12:43
fifth out the back twelve stay at fifth
12:46
out the back 13. stay at fifth out the
12:48
back fourteen stay at fifth out the back
12:50
fifteen stay at fifth out the back
12:53
sixteen stay at fifth out the back 17
12:55
stay at fifth out the back 18 stay at
12:58
fifth out the bag nineteen stay at fifth
13:01
out the back twenties stay at fifth now
13:04
go to fifth to six as you squeeze the
13:06
ball while you straighten your legs
13:12
and then stay at fifth as you come back
13:14
down again
13:16
let's do ten of these squats out the
13:18
back one as you straighten your legs
13:20
stay at fifth on the down
13:23
out the back two stay at fifth on the
13:26
down
13:27
out the back three stay a fifth on the
13:31
down out the back four stay at fifth of
13:34
the down out the bat five stay at fifth
13:37
on the down out the back six stay at
13:41
fifth of the down out the back seven
13:43
stay at fifth in the down out the back
13:46
eight stay at fifth in the down out the
13:49
back nine stay at Fifth and the down out
13:53
the back ten stay a fifth
13:57
now alga will show you the second lower
14:00
body exercise with a resistance band put
14:03
a knot in your resistance band
14:06
again make it shoulder width apart if
14:10
this is too hard
14:13
at this distance you can always make it
14:16
larger if it is too easy you can also
14:19
make it smaller
14:21
go next to a wall so you can hold on
14:24
while you are doing this exercise
14:29
first it's important to get in the
14:31
correct posture
14:34
remember you need to maintain this
14:36
posture as you are doing the exercise
14:39
holding on to the wall bring your head
14:41
back shoulders lined up with hips and
14:43
supporting leg is bent a little also
14:46
stabilize by bringing your ribs in and
14:49
holding your transverse muscle in
14:52
now put the resistance band around both
14:55
your ankles one foot steps on it and it
14:58
is around the ankle of the leg you are
15:00
working hold your transverse in as you
15:02
lift the leg you are working out in
15:04
front of you until you feel the
15:06
resistance in the band now hold it there
15:08
as you do 10 of the Contracting exercise
15:11
from fifth to sixth floor as you count
15:14
out loud out the back one stay at fifth
15:17
out the back two stay at fifth out the
15:19
back three stay at fifth out the back
15:21
four stay at fifth out the back five
15:24
stay at fifth out the back six stay at
15:27
fifth out the back seven stay at fifth
15:29
out the back eight stay at fifth out the
15:32
back nine stay at fifth out the back ten
15:34
stay at fifth hold your transverse in as
15:37
you bring your leg down to the floor you
15:39
should feel this in the front of your
15:41
leg
15:42
next move your leg to the side
15:47
then hold your transverse in as you
15:49
bring it up and out to the side until
15:52
you feel the resistance in the band
15:54
you want to hold
15:56
it in this position keeping the
15:58
resistance in the band as you do 10 of
16:00
the fifth to six Contracting exercise as
16:02
you count out loud out the back one stay
16:05
at fifth out the back two stay at fifth
16:08
out the back three stay at fifth out the
16:10
back four stay at fifth out the back
16:12
five stay at fifth out the back six stay
16:15
at fifth out the back seven stay at
16:17
fifth out the back a stay at fifth out
16:20
the back nine stay at fifth out the back
16:22
ten stay at fifth hold your transverse
16:25
in as you put your foot on the ground
16:28
you should feel this on the outside of
16:30
your leg
16:31
now let's work the inside of your leg
16:34
hold your transverse in as you bring
16:36
your foot to the front and lift it in
16:39
the air and then cross over your other
16:41
leg until you feel the resistance in the
16:44
band and then hold it there as you do 10
16:47
of the 5 to 6 Contracting exercise and
16:50
count out loud out the back one stay at
16:53
fifth out the back two stay at fifth out
16:56
the back three stay at fifth out the
16:58
back four stay at fifth out the back
17:00
five stay at fifth out the back six stay
17:04
at fifth out the back seven stay at
17:06
fifth out the back eight stay a fifth
17:08
out the back nine stay a fifth out the
17:10
back ten stay at fifth hold your
17:13
transverse in as you bring your leg to
17:15
the ground you should feel that on your
17:17
inner thigh
17:19
now let's work the back of your leg
17:21
bring your leg behind you and keep it
17:24
straight hold your transverse in as you
17:27
lift it in the air until you feel the
17:29
resistance in the band hold it in this
17:32
position as you do 10 of the 56
17:34
Contracting exercise and count out loud
17:36
out the back one stay at fifth out the
17:39
back two stay at fifth out the back
17:41
three stay at fifth out the back four
17:44
stay at fifth out the back five stay at
17:47
fifth out the back six stay at fifth out
17:49
the back seven stay at fifth help the
17:51
back eight stay at fifth out the back
17:53
nine stay at fifth out the back ten stay
17:56
at fifth hold the transverse in as you
17:58
lower your leg to the floor you should
18:01
feel this in the back of your leg
18:04
now let's do the same thing with your
18:06
other leg the foot of the leg you just
18:09
worked now steps on it and it is around
18:12
the ankle of the other leg that you are
18:14
now working
18:15
now get in the correct posture
18:18
remember you need to maintain this
18:21
posture as you are doing the exercise
18:23
now hold your transverse in as you lift
18:26
the leg you are working out in front of
18:28
you until you feel the resistance in the
18:30
band now hold it here as you do 10 of
18:33
the Contracting exercise from fifth to
18:35
sixth floor and count out loud out the
18:38
back one stay at fifth out the back two
18:40
stay at fifth out the back three stay at
18:43
fifth out the back four stay at fifth
18:45
out the back five stay at fifth out the
18:48
back six stay at fifth out the back
18:50
seven stay at fifth out the back eight
18:52
stay at fifth out the back nine stay at
18:55
fifth out the back ten stay at fifth
18:57
hold your transverse in as you bring
18:59
your leg to the floor you should feel
19:02
this in the front of your leg
19:05
next move your leg to the side
19:08
then hold your transverse in as you
19:11
bring it up and out to the side until
19:13
you feel the resistance in the band you
19:15
want to hold it in this position keeping
19:17
the resistance in the band as you do 10
19:19
of the fifth to six Contracting exercise
19:21
and count out loud out the back one stay
19:25
at fifth out the back two stay at fifth
19:27
out the back three stay at fifth out the
19:29
back four stay at fifth out the back
19:32
five stay at fifth out the back six stay
19:35
at fifth out the back seven stay at
19:37
fifth out the back eight stay at fifth
19:40
out the back nine stay at fifth out the
19:43
back ten stay at fifth hold it at fifth
19:45
as you put your foot on the ground you
19:47
should feel this on the outside of your
19:49
leg
19:51
now let's work the inside of your leg
19:53
bring your foot to the front hold your
19:56
transverse in as you lift it in the air
19:58
and then cross over your other leg until
20:01
you feel the resistance in the band hold
20:04
it there as you do 10 of the 56
20:06
Contracting exercise and count out loud
20:09
out the back one stay at fifth out the
20:12
back two stay at fifth out the back
20:14
three stay at fifth out the back four
20:16
stay at fifth out the back five stay at
20:19
fifth out the back six stay at fifth out
20:22
the back seven stay at fifth out the
20:24
back eight stay at fifth out the back
20:27
nine stay at fifth out the back ten stay
20:30
at fifth hold your transverse in
20:32
and bring your foot to the floor
20:35
you should feel this on the inside of
20:37
your thigh
20:38
now let's work the back of your leg
20:40
bring your leg behind you and keep it
20:42
straight now hold your transverse in as
20:44
you lift it in the air until you feel
20:46
the resistance hold it in this position
20:48
as you do 10 of the 5 to 6 Contracting
20:51
exercises and count out loud out the
20:53
back one stay at fifth out the back two
20:56
stay at fifth out the back three stay at
20:58
fifth out the back four stay at fifth
21:01
out the back five stay a fifth out the
21:03
back six stay at fifth out the back
21:06
seven stay at fifth out the back a stay
21:09
at fifth out the back nine stay a fifth
21:11
out the back ten hold it at fifth as you
21:13
put your foot down
21:17
you should feel this in the back of your
21:19
leg