The recovery training after your pregnancy
The goal: build basic core strength for sports and reduce your diastasis.
In 4 lessons, you'll learn the basics so your body is fully prepared for work and exercise. With especially practical tips for everyday life! I love practical and practical tips. As a working mother, I know how challenging it is to find time for myself and my own recovery alongside family life. So I'll fully support you in this process. You'll receive a pleasant selection of effective exercises to get you started.
As a woman who had just given birth, I thought back then (in 2017): I'll just get back to work and everything will be fine. I'm a naturally go-getter, and I'd done quite a lot and continued to do so after the pregnancy. The diastasis remained, and I wanted to know more about it. I did a lot of reading and research. Eventually, I found Miriam Honxks, and she trained me in a course all about diastasis. I'm happy to share this knowledge with others! I also researched the recovery phases after childbirth. What effect does that have on connective tissue? How does connective tissue repair itself? Which muscles should you tense and how? I noticed that intensive training didn't help immediately, but how? I'll teach you!
CompensationIf you have additional insurance, the costs can be reimbursed in this way in the event of a diastasis and/or complaints.
If you do not have additional insurance, you pay a fee of 75 euros per visit and I will come to your home.
Health insurer:
With CZ, VGZ, and DSW, I submit the invoice directly to the health insurer. Contracts with other insurers have ended. In that case, you can send the invoice directly to them, and as far as I know, you'll receive full reimbursement. (Check your policy conditions for non-contracted paramedical care.)
Below you will find more information about diastasis
What is a diastasis?
During pregnancy, your abdominal muscles spread to make room for your baby. This separation of the rectus abdominis muscles along the midline of the connective tissue tendon (linea alba) that connects them is called diastasis. This tendon runs from the bottom of the breastbone to the top of the pubic bone.
What do you notice about a diastasis?
Having a diastasis can be very annoying, as you may experience:
Posture and stabilization problems with the risk of back and pelvic complaints
Not always being able to cope with abdominal pressure (when coughing, sneezing and pushing), which can cause breathing problems and difficulties with pushing during labor
Less internal support of the intestines.
Diastasis control
In most cases, a diastasis disappears on its own within six months after delivery. After delivery, you can check your diastasis yourself monthly to monitor its progress:
Lie on your back with your knees bent at hip-width apart and your head on the floor.
Place your fingers on your skin just above your navel.
Lift your head, make a double chin and lift your shoulder blades slightly off the floor so that your abdominal muscles engage.
Use your fingers to feel the tendon sheath lengthwise from your navel to your breastbone and from your navel to your pubic bone.
Feel the distance between the left and right abdominal muscle and the depth/tension of the tendon plate.
It is important that all abdominal muscles and the entire core can work well together again for good posture and movement.
Postpartum Exercises
It's important to regain proper core muscle function after giving birth. This is aided by being able to contract the deep transverse abdominal muscle, also known as the transversus abdominis, and integrate it into daily activities.
Training your deep transverse abdominal muscle
Lie on your back with your spine and pelvis in a neutral position and maintain a slight arch in your lower back.
Exhale and contract your pelvic floor to create tension in the deep transverse abdominis muscle. This is a gentle contraction that you'll feel deep in your lower abdomen.
Hold your contraction for one to two seconds and then relax for five seconds.
Repeat ten times.
Building up? Do three sets of ten reps.
Content and effect of the training with Jolien
In 4 lessons, you'll learn the basics so your body is fully prepared for work and exercise. The tips are primarily practical and practical for everyday life! I love practical and practical tips. As a working mother, I know how challenging it is to find time for myself and my own recovery alongside family life. So, I'll fully support you in this process. You'll receive a pleasant selection of effective exercises to get you started.
For information, please call 0612660152 - info@Jolienglasoefentherapie.nl
I am affiliated with the Center for Diastasis:
For a flat stomach without back pain
Dr. Wynand Melenhorst
See: www.rectusdiastase.nl/team