Is your deep abdominal system working effectively?
The “core” is NOT just your abs, or your 6-pack. The “core” refers to an entire system including the respiratory diaphragm, the multifidi, transverse abdominis and the pelvic floor. The system is both reactive and anticipatory. This system reacts to sensory input & performs an anticipatory contraction to help stabilize the spine & pelvis before you go lift your arm to grab something, move your leg to take a step, pick something up off the floor, sneeze/cough, etc. Think of it as our primer or our protective mechanism which allows for us to move & function more efficiently while reducing strain & risk for potential injury/dysfunction such as back or pelvic pain, incontinence, pelvic organ prolapse, & hernias.
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Throughout pregnancy & postpartum, due to the demands on the abdominal wall, it is common to see dysfunction in the deep abdominal system. Sometimes it is as obvious as diastasis recti (or abdominal separation) other times it is a little more subtle.
Signs that you are not activating your deep abdominal system:
-Coning or doming down the midline of your abdomen when performing activities requiring increased force production (i.e., crunch or sit up)
-A deep valley down the midline of your abdomen
-A protruding abdomen, or “pooching” sometimes also referred to as “bread loafing” when performing abdominal exercises like a crunch, sit-up, lower leg lift, etc
-General feeling of weakness or instability (likely in the initial postpartum period)
If you are noticing any of the signs above, it is a good idea to decrease the intensity of the activity or exercise that causes it and focus on locating & activating your deep abdominals. What these symptoms indicate is you are overloading your system & are unable to safely manage the pressure the movement creates in your system.
Prenatal and postpartum core work is super important in 1) supporting your body & baby during pregnancy while preventing dysfunction/pain 2) allowing you to recover quicker & more efficiently postpartum so you can return to your usual activities & care for your newborn with greater ease/less pain/dysfunction.
