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What is Diastasis Recti? How Pilates with an Exercise Physiologist is key for a full recovery | Reformer Pilates Brisbane

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Many new mums are really keen to get back into shape and exercise after having baby, but it is important to takes steps to strengthen the pelvic floor and core again prior to engaging in any high impact or high intensity exercise. As Accredited Exercise Physiologist’s Elle can help support new mothers regain their pelvic strength and fitness through safe, low impact functional movements on the pilates reformer.

Women who suffer from abdominal separation, are more likely to experience back-ache, hernias, pelvic girdle pain and pelvic floor dysfunction so it’s essential to rehabilitate these muscles after pregnancy.

ABOUT DIASTASIS RECTI (ABDOMINAL SEPARATION)

Diastasis Recti, or abdominal separation, is the widening of the gap between your ‘six pack’ (rectus abdomius) muscles. The connective tissue (aponeurosis) that joins all the musculature of the abdominal sheath begins to stretch to accommodate the increased intra-abdominal pressure. Basically this means the material down the center of your ‘six pack’ muscle widens apart to accommodate the growing uterus. Abdominal separation can affect 2 out of 3 mums post partum, so it’s very common, and very treatable.

WHAT TO DO

  • Seek the advice of a Physio or Exercise Physiologist prior to partaking in any form of activity. Supervision of all core exercises are important to ensure you are engaging your core correctly to rehabilitate the issue.

  • You can help to both protect and heal your diastasis aka abdominal separation through good nutrition, good posture and exercises to connect with your abdominals.

  • Low Impact Resistance Training - such as what we do on the reformer - is great to increase the strength to assist you in everyday postures.

  • Eating protein and zinc rich foods, such as meat, fish, nuts, beans or eggs, and vitamin A rich foods like kale, broccoli, sweet potato can provide your body with the nutrients it requires to heal and repair. Eat plenty of fibre rich foods daily and drink an adequate amount of water to maintain healthy bowel habits – and don’t delay the urge to empty your bowels!

  • Being mindful of your posture (when you are nursing your baby, carrying other children or shopping etc) is also important in your recovery of your abdominal muscles. No matter how much fantastic work you are putting in at the gym, if you carry poor posture for the other 12 hours of the day, you will undo all your hard work!

Diaphragmatic Breathing (belly breathing)

Briefly, belly breathing is getting your pelvic floor, transverse abdominus, deep lower back muscles and diaphragm all moving together in sync. These 4 muscles make up your ‘core’. These breathing patterns are highlighted in all any.BODY Pilates Classes.

Inhale – let your belly expand and pelvic floor relax
Exhale – gently draw up your pelvic floor and imaging drawing your two bony hip points at the front of your pelvis closer together.

This can take some guidance to get right but integral to learning to re integrate the pelvic floor and strengthen your core.

For help with your abdominal separation and to get back into fitness after pregnancy contact Elle today for an Initial Consultation.

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Post Natal Pilates Program

The any.BODY Studio Postnatal Pilates Program is an excellent first step to safely return to exercise while strengthening the pelvic floor, deep abdominal and pelvic muscles, helping you to recover following birth and to regain your fitness and pre-pregnancy body.

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Enjoy weekly Reformer Pilates classes with a Physio in a peaceful space whilst your mini-me is entertained by our carer on site in the studio, leaving you to make the most of your time and meet other Mums. 

Starts:

Friday May 3rd 2019

What to Expect:

8 weekly classes of Pilates with a fully accredited Physio.
Each session is 60min and includes:

  • Initial and Post Assessments (valued at over $120) 

  • Child Minding

  • Make new mum friends you can have a laugh with

  • Chat and share knowledge from real experience

  • Small groups of up to 6 people

NOTE: Must have had 6-8 week medical check up post birth to participate and be cleared for exercise by your Dr/Ob.

Cost: Only $50 per week or $360 up front

(Claimable on Private Health Insurance)

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Thank you!
Have you heard the news? Mark June 13  in your calendar! We are reopening our beautiful studio with a BANG! Class registrations are NOW OPEN and there is only 1 Spot left on our opening day, so download the  any.BODY Studio app and secure your spot. 
There has been some exciting changes within the studio space with some brand new additions! 
New to any.BODY Studio? We are an integrated health and fitness hub delivering Exercise Physiology, Reformer Pilates, Studio Pilates and functional training by professional highly trained trainers. Our team of trainers implement an evidence based approach and strive to create meaningful, lasting relationships with you to help you along your health and fitness journey. What is our job during your personalised exercise sessions? To find your weaknessed and work out exactly what your body needs! We use expert cues, techniques and props to teach you how to activate muscles that you never knew you had! Pilates is about working into your weaknesses, to improve your overall strength and functionality. Alright everybody, your little holiday is over! Its nearly time to step out of your little bubble.

We are ready to reopen! 
For us, being prepared for the post COVID era is how we have always done things. Small class sizes, controlled bookings, no shared equipment, high hygeine standards, and breaks in between sessions. 
We've got this.  You've got this. Its time to for our community to really SHINE. Looking to start a new exercise routine? Havent yet found somewhere that feels right? The any.BODY Studio space is a place where you can relax and learn to look after your body under expert guidance in a beautiful setting. 
We are currently taking bookings for Initial Assessments in preperation for semi private and group classes starting June 13th. Take the leap, come in and see one of our Accredited Exercise Physiologists for guidance to assit with creating a new, exciting and life changing exercise routine!  hello@anybody-studio.com.au  0413 021 369 Attn: All Current Members 

If you are on a suspended membership and wish to start booking your classes you can do so now. If you have any issues shoot us through a message so we can fix the problem for you. All class packs will be extended however this is a big process and will be done on a case by case basis. If you go to book and your pack has expired please get in contact and we will extend it for you. 
Happy booking folks! Been missing reformer pilates ‍♀️? The day is finally here! We are relaunching our beautiful pilates studio in Milton, and offering FREE classes on Saturday June 13th from 7am!

Class Registrations are now OPEN! And spots are limited, so download the any.BODY Studio  app and get booking! It will be an amazing, fun day where we can reconnect with people and movement.l . If you want to read more about our COVID-19 Management plan, please head to our website to see the procedures put in place for all our members safety. any.BODY Studio is re-launching on June 13th 2020 and to celebrate we are running FREE classes from 7:00am. 
Maximum 8 per class in a 100sqm room, with the reformers are 1.5 Meters apart. As part of our COVID plan we have strict hygiene procedures in place. Each reformer will have its own hygiene kit (Hand sanitizer, sanitizer spray, antibacterial cleaning products) to be use after each session. Props will be limited in the classes. There are small alterations to the online schedule

Click the link in our Bio to read more abour our COVID safe plan which has been implemented. Behind the scenes to prep for Studio Relaunch June 13th 2020 🤗 Order new socks for all the grippy sock addicts 🤗 Create epic playlists titled "BANGERS" 🤗 Structure monthly challenges 🤗 Order new props to add fun to your workouts! We already have some fun rotational discs for our group reformer classes
🤗 Schedule monthly socials 
Lets get active folk!