Exercício Secret Jana Fantoni

Summary

This video offers a comprehensive guide to addressing diastasis recti, a condition often caused by pregnancy, through targeted exercises. It explains the importance of proper breathing techniques, abdominal muscle activation, and pelvic floor strengthening to promote healing. The script includes step-by-step instructions for using ozonized oil for abdominal massage, performing diaphragmatic breathing, and engaging the pelvic floor. These exercises help reduce discomfort, improve posture, and close the abdominal gap, ultimately leading to better recovery and well-being. The video encourages a dedicated daily routine for optimal results.

Takeaways

• 😀 Diastasis recti is a condition often caused by pregnancy, where the rectus abdominis muscles separate, leading to discomfort like reflux, lower back pain, and a feeling of heaviness in the abdomen.
• 😀 A majority of pregnant women (around 90%) experience diastasis recti, which makes it essential to address through proper treatment and exercises.
• 😀 It's important to differentiate between diastasis recti and excess fat, as both require different treatments for effective recovery.
• 😀 The key to treating diastasis recti successfully is a consistent routine of abdominal exercises designed to close the muscle gap.
• 😀 Ozonized oil can be used to massage the abdomen before beginning exercises, helping relax the muscles and improve circulation.
• 😀 Diaphragmatic breathing is crucial in the treatment process. It involves controlled breathing patterns, inhaling for 2 counts and exhaling for 4 counts, while keeping the abdomen contracted.
• 😀 A technique of ‘zipping up’ the abdomen is introduced, where the individual visualizes pulling the abdominal muscles inward, like closing a zipper.
• 😀 The diaphragm is closely linked to emotional states, so relaxation and stress management are important in reducing abdominal tension and helping with muscle engagement.
• 😀 Costal massage and diaphragm release exercises are included in the routine to help relax the diaphragm and encourage abdominal muscle closure.
• 😀 Pelvic floor activation exercises, like simulating a ‘stop urination’ movement, strengthen the muscles in the pelvic region, contributing to overall core stability.
• 😀 The hypopressive bridge exercise helps engage the abdominal muscles and the pelvic floor, creating a vacuum effect to aid in closing the diastasis recti gap and improving posture.

Q & A

What is diastasis recti?

Diastasis recti is the separation of the abdominal muscles, commonly caused by pregnancy, though it can also result from other factors. It often leads to a bulging in the abdominal area and symptoms like back pain, reflux, and a feeling of pressure in the abdomen.

How common is diastasis recti during pregnancy?

Approximately 90% of pregnant women experience some degree of diastasis recti, making it a very common condition during and after pregnancy.

What symptoms should I watch out for if I have diastasis recti?

Common symptoms of diastasis recti include a sensation of heaviness in the abdomen, reflux, back pain, and a visible bulging of the belly, especially when the muscles are engaged or when lifting.

What is the role of breathing exercises in treating diastasis recti?

Breathing exercises help activate the diaphragm and core muscles, promoting better abdominal muscle control and reducing the separation. These exercises also help release tension in the diaphragm, which is closely linked to abdominal and emotional tension.

How do I perform the diaphragmatic breathing exercise for diastasis recti?

To perform diaphragmatic breathing, inhale for 2 seconds and exhale for 4 seconds while keeping the abdomen contracted. On the exhale, imagine pulling your abdomen in like closing a zipper. Repeat the exercise for 3 sets, focusing on the breath and muscle engagement.

Why is massaging the ribs and diaphragm important during the exercise?

Massaging the ribs and diaphragm helps release any tension in the area and supports the relaxation of the abdominal muscles. This is important for encouraging the muscles to return to their proper alignment and reducing the gap in diastasis recti.

How can emotional stress affect diastasis recti?

Emotional stress can cause the diaphragm to become tense and rigid, which, in turn, can increase abdominal pressure. This tension can exacerbate the symptoms of diastasis recti, making it harder for the muscles to heal and for the gap to close.

What is perineal activation and why is it included in the exercise routine?

Perineal activation involves engaging the pelvic floor muscles, which are essential for supporting the abdominal and pelvic regions. Activating the perineum helps improve core stability and assists in strengthening the muscles needed to close the gap in diastasis recti.

How do I perform the perineal activation exercise?

To perform perineal activation, lie on your back with knees bent. Visualize the perineum and contract it as if trying to stop urination. At the same time, tighten your lower abdominal muscles. Hold for 10 seconds, then relax. Repeat for 4 sets of 10 seconds.

What is the bridge exercise (Ponte) and how does it help with diastasis recti?

The bridge exercise, or Ponte, helps to strengthen the lower abdomen and pelvic muscles. It involves lifting the pelvis while maintaining a neutral spine, which engages the core muscles and supports the recovery of diastasis recti by reinforcing abdominal tone.

How do hypopressive exercises help close the gap in diastasis recti?

Hypopressive exercises involve controlled breathing and muscle engagement to create a vacuum effect in the abdomen, which strengthens the core and helps close the gap between the abdominal muscles. The focus is on tightening the abdominal area and improving posture, which can reduce the separation in diastasis recti.

Can I perform these exercises if I am not pregnant?

Yes, the exercises can be beneficial for anyone experiencing diastasis recti, whether from pregnancy, post-surgery, or other causes. They focus on strengthening the core, improving abdominal alignment, and addressing tension in the diaphragm and pelvic floor.