With all the changes that take place during pregnancy there are also things you experience after pregnancy that you didn't have before being pregnant. You find your body doesn't feel the same as before. Even after losing weight, your stomach may feel very loose and you may feel like you have a pooch you just can't seem to get rid of. You may even experience low back pain and have pelvic floor issues, like leakage when you jump, cough, sneeze, or laugh.
I have heard time and time again from clients that ask their doctors about their stomach and they are told that the only thing that will help is having a tummy tuck or there just is no fixing it. I am here to tell you that is absolutely WRONG!
The symptoms I mentioned above are all signs that you might have Diastasis Recti. This is a separation of the abdominal wall. Some women have no trouble and the abdominal wall goes back together with no problem and others like myself still have some separation or complete separation afterward. This is when continuing a regular workout should be done with caution (no crunches or planks) and you should find a corrective exercise specialist to rehab your diastasis recti back together.
What is Diastasis Recti?
The word diastasis means separation. The recti muscles are the outermost abdominal muscles. So, it is a separation of the outermost abdominal muscles. When the muscles separate the connective tissue (linea alba) joining these muscle stretches sideways. The job of these muscles (called rectus abdominis), is to support your back and your organs. So why should you care if your muscles are separated? Because separated muscles are weak muscles. Separated muscles cannot do their job of supporting your back and organs. To achieve a strong core, your muscles must be close together. The sideways stretching of the connective tissue causes it to become thinner and weaker. So, what happens is this weak saran wrap-like connective tissue is NOT effectively supporting your belly button, back and organs. They are only supported when the muscles are close together.
"100% of women have some level of diastasis of the rectus abdominis in the third trimester.(Gilliard and Brown 1996, Diane Lee 2013.)
Importantly, for many women the gap remains widened at 8 weeks, and left untreated, this distance at 8 weeks remains unchanged at 1 year postpartum. (Coldron et al 2008, Liaw et al 2011.)
66% of women with diastasis recti have some level of pelvic floor dysfunction (Spitznagle et al 2007). Diastasis recti and pelvic floor problems tend to go together." MuTuSystem
How to test for Diastasis Recti
This simple self-test will help you determine if you have diastasis recti.
Exercises to Avoid
Crunches, planks, bicycles, sit ups, abdominal machines, ball crunches, etc. This is not a comprehensive list, but similar exercises should be avoid. You don't want to put more strain on these muscles that are already very weak. Those types of core exercises are only going to cause more separation instead of strengthening them.
Exercises for Diastasis Recti
Exercises that will help heal the diastasis recti are pelvic tilts lying on the floor with knees bent, heel slides starting with one leg at a time and making sure that your back remains with a natural arch, exercises that engage the transverse abdominals.
I am excited to announce that I will be a PostPartum Corrective Exercise Specialist in just a few months and will be able to help other with diastasis recti, leakage, prolapse, and pelvic floor issues. Contact me through my website, www.essentiallyfitpcola.com!
Guys. This summer. Really with the weather?? I don't know about your kids, but mine are about to crawl up the walls. Some fervent prayer for sunshine is happening in the Roman household these days--about to have a family prayer circle to address the matter. Or a Sunshine Dance. Is that a thing? We might be doing a Sunshine Dance ritual later to blow off some of this extra energy.
Because we live in the Land of Unpredictable Weather (we've all heard the saying "If you don't like the weather in Pensacola, wait ten minutes"), the final segment in our Pensacola Summer Survival Guide will involve yet more indoor (with a few outdoor) activities so you always have a Plan B when Plan A is decimated by the weather. The activities in today's post are all Low-Cost activities (all under $10) that we usually plan/budget for once a week. Once again, all are listed in alphabetical order to prevent favoritism (just like when I list off my kids).
Blue Wahoos Games: Ever since the Maritime Ballpark was built several years ago, Blue Wahoos games have become a staple tradition for Pensacola families. Tickets usually run around $10 depending on the night, seating, and who is playing, so this is an outing we probably would only do every month or every two months. There are regularly scheduled fireworks displays after games, and they host a fun Kid's Club with prizes and a birthday message to your child put on their videoboard during games. They also run regular promotions during games, including a variety of food selections and prize packs. Throughout the summer the Maritime Park hosts Free Movie Nights at the ampitheather behind the stadium, as well as Blues on the Bay Concerts. See game schedules and purchase tickets here.
Bowling: I considered listing this in our "Free Activities" post since it is technically free, at least the kids games are free, but when it comes down to it, you do have to take some cost into consideration. While the kids bowl free, parents will have to pay for their games if they choose to play, and shoe rentals are not included (shoes are usually around $3 per child). Alley staff will happily put up bumpers, and provide a ball ramp if you have really little ones. All in all, a great way to spend a couple hours! Be aware that sometimes there are early morning bowling leagues or summer kids camps that take up all the lanes, so call ahead! Sign up for two free daytime games per day, per child, through the summer through Kids Bowl Free-- participating locations include:
Dreamland Skate Center: The Kids Skate Free program at Dreamland Skate Center, located at 2607 E. Olive Road, 32514, is very similar to the Kids Bowl Free program--kids 12 and under receive 2 free skate sessions per week throughout the summer. Initial set up fee of $4, and skate rental fees still apply. Hours for free skate sessions are also very specific, so always check the calendar before heading over to skate. Sign up for Kids Skate fFree at Dreamland Skate Center here!
Mama Latte Coffee Shop: This unique little coffee shop located in the heart of Milton at 5412 Stewart Street is not just any coffee shop--it's a coffee shop geared towards moms! They provide a child-friendly environment complete with high chairs and a kids play area. Definitely worth the drive if you're in Pensacola and looking for an environment where you can drink your coffee, not in your pajamas, WITH your kiddos! (and you can take the kids to visit nearby Carpenter's Park before or after your latte.)
Movies: Last week, in our Free Indoor Activities guide, I shared information about area theaters hosting free movies throughout the summer. Here are a couple of not-free but lower-cost options.
Pensacola Children's Museum: Located at 115 E. Zaragoza Street, this charming facility in the heart of Old Seville, Downtown Pensacola, could potentially distract your child/ren all day long. Tons of fun, hands-on activities and displays--as well as regularly scheduled activities including storytelling and guided learning. Tickets are good for 7 days, and include access to the rest of the Historic Pensacola Complex. Tickets are $4 for children ages 3-14, and $8 for adults, $7 for seniors and FREE if you have an active UWF Nautilus Card, or EBT Card with valid ID. See more information here.
Pensacola Kid's Place: Located at 875 E. Nine Mile Road, This is the PERFECT place for play dates, letting the kids roam free (well in sight) and literally lounging for hours. Mainly aimed at smaller kids (I would say 5 and under) the Pensacola Kid's Place boasts a great climber and slide set up with a ball pit (which is very clean I might add) a well as puzzles, blocks, and other toys, in a smaller space so that you can see your child at all times from the comfort of your Adirondack. Normal admission is $10 per child (adults are free) and they regularly run specials, so watch their Facebook page for discounted entry days. (And then stop into Maynard's Donuts, two doors down--you won't regret it. I should really have stock in the place by now.)
Uncle Sandy's Macaw Bird Park: Located at 9513 N Palafox St, Pensacola, FL 32534, this charming little place is an awesome way to spend a couple hours. Uncle Sandy's is a non-profit organization parrot rescue that allows the public time to interact with and get to know the birds. Admission is *cash only*, $5.00 per person 13 years of age and up, $2.00 per child from 7 to 13 years of age. Children under 6 years of age are free! Group admission rates are also available. Check their website for updates on hours.
Well that's it for our Pensacola Summer Survival Guide, folks. I really do hope that our compilation of activities helps you survive the summer--let us know how it goes! And please let me know if I missed anything. I am happy to include additional activities that maybe I forgot or just didn't know about!
Previous Post: Pensacola Summer Survival Guide, Part 1: Water Play!
Previous Post: Pensacola Summer Survival Guide, Part 2: Free Indoor Activities
Now that the summer is officially in full swing, (notoriously marked in Pensacola by the weather suddenly sentencing us to thunderstorms for the foreseeable future) you have my permission to shelve last week's post on Water Play for sunnier days ahead and delve into this week's post--Free Indoor Activities. Next week, we'll tackle all the Low-Cost Activities there are to enjoy in the Pensacola area.
When I encountered my first unstructured summer at home with my kiddos four years ago (also freshly postpartum with newbie number four) my mother gave me some very wise advice about adding structure to the summer (she's pretty much the funnest mom ever having been in public education for 30 years). Summers with her were a blast, and now I know why! Her secret:
Some of the activities I have listed happen on specific days each week, so you can always plan the structure of your week around when each activity is happening. I have listed them in alphabetical order, so as to not reveal my own favorites.
Churches: Around this time, several area publications including Greater Pensacola Parents Magazine and the Pensacola News Journal will publish special directories with a list of churches hosting Vacation Bible Schools. Some churches, like St. Mark United Methodist, run several summer programs like Family Fun Evenings, playgroups, and free art camps.
Imagination Station: This little gem is located at the front of the Maritime Park/Blue Wahoos Stadium on Main Street. Hosted by WSRE, our local PBS station, the Imagination Station is full of hands-on toys and activities inspired by favorite kids PBS characters and shows--which translates to unlimited free play geared towards kiddos aged infant-5, and a great (air conditioned!) place to meet and hang out with other moms. Hours are limited--they are open Monday, Wednesday, and Friday from 9:00am-12:00pm, but always double check their Facebook page before heading over there to make sure they are open.
La Leche League: The Pensacola La Leche League group has been a steadfast pillar on the calendar of events for new moms for years. All La Leche League meetings are laid-back support groups for new moms and moms of toddlers, specifically addressing breastfeeding questions and concerns. A La Leche League meeting could be the perfect first postpartum outing by yourself with baby! If you have an older child/toddler, they are welcome as well, just make sure to bring a quiet toy or snack to keep them occupied. La Leche League Pensacola meetings happen on the 1st Thursday of each month at 10:00am at the Community Educational Center at Ever'man Cooperative Grocery. They also provide an informal Breastfeeding Cafe on the 4th Thursday of each month in Pace, as well as another chapter meeting in Gulf Breeze/Navarre.
Libraries: Our weekly trips to the library were a hallmark of my childhood summers, and I have continued the tradition--Thursdays are our customary library days! Even with very small children (who make noise!) library visits are still doable. Usually there is a designated children's section with not only books, but also activities, puzzles, and reading areas, and story days where even the littlest children are welcome. Both the Molino and Tryon Branches have fantastic outdoor playgrounds if you visit early or later in the day. This summer, each library is not only hosting their summer reading program, but also fun activities throughout the week for kids, like Lego Night, where they will have building competitions. See all Escambia County Library Branches here and all Santa Rosa County Library Branches here.
Movie Theaters: A few of the Pensacola, Gulf Breeze, and Pace area host free matinee movie showings throughout the summer. Upside: this is a great (free!) way to spend a couple of air conditioned hours out of the house with little ones. Downside: these showings fill up fast, lines into them are usually long, and showings may be loud because of all the kiddos attending. Some daycares/daycamps will bring busloads of kids to these showings, so get there early. Also, the movies being shown are usually movies that are already out on DVD or streaming on Netflix, so may not be new material--but what two year old cares how many times they see Finding Dory? And it makes it that much easier to leave an hour into the showing if your two year old decides he has seen it too many times.
Naval Air Museum: My kids literally beg to go to this place, and I can see why. Especially for little kids interested in planes and control panels (what kid isn't into control panels??) it's a veritable gold mine of entertainment. Not only do they have an indoor playground, but many of the airplanes and equipment can be climbed in and on (make sure to watch out for signs that indicate whether or not something can be played on). If nothing else, it's a great place to stroll around in the air conditioning for a couple of hours. The other great thing about this place is that the displays change every so often, so even if you go once, there's usually something new the next time you go. When we go, we pack a lunch to eat at the Perdido Kids Park on the way over and usually end up spending two or three hours looking at everything. Visit their website for hours and more details.
Pensacola Mom-Baby Circle: I know, I know, I said I wouldn't reveal my favorites, but I can't help this one since Belly to Cradle is the host of this awesome mommy-group. We meet the 1st, 2nd, 4th, and 5th Thursdays of every month at Old Thyme Remedies from 10:00-11:30 am. This is a no-pressure, drop-in play group for moms of babies and toddler to age 3. We are taking our summer sabbatical during the month of June (except for June 1, when we will be having a very special music-themed circle!) so plan to visit us in July or August. Like our Facebook page for more updates!
Story Sprouts: This class, for kids ages 3-5, meets every Tuesday at 10:00am at the Ever'man Community Educational Center. Kids participate in organic, creative, environmentally-friendly activities like arts & crafts, storytime, and snack! While the class if free, space is limited, so you do have to reserve your spot. Visit the Ever'man website for more information and to reserve a space for your child!
Visit us next week for our post on Low-Cost area activities!!
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