how to get them to meet in the middle?

[bumblingalong]

stomach muscles ..... mine seem to have had a row & are keen on getting as much distance between them as possible

I had twins 4 months ago & have recently plucked up the courage to see what damage was done to my previously flattish (but untoned) midrift & its not a pretty sight. Me & exercise have never really got on but I want my tummy back, mainly because my back is really hurting & I'm putting it down to no support in the front.
What I'm trying to say, is can anyone suggest any gentle exercises I can do to get started? I was thinking of swimming but have been told that theres good & bad exercises for getting abdominal muscles back together after pregnancy?

Any advice would be gratefully recieved & followed!

Is that where the muscles are separated down the middle? Is it a Diastasis Recti??

IIRC you need to see your gp to get proper exercises to gradually strengthen them. I think you have to be a bit careful to start with.

Pilates would probably help too.

Huge congrats on your twins

Thank you

I think thats what it is - I had it with dd1 but not as bad & when the midwife discharging me examined my stomach I said that my muscles never recovered from the previous pregnancy (although to be fair I only had 9 months between pregnancies) & all she said was "hmm never does"
Its hard to get to see gp as ours has the phone on day for appt system & I can't pre book & they wont let you take a pushchair in so have to sort out childcare but its hard when you don't know if or when you can get an appt!

do you do pilates meglet? any dvds to reccomend or do I need to brave a class?

Hi bumbling

It does sound like a diastasis. The best option imo would be referral to a womens health physio to be shown specific exercises once they've asessed you. Your local physio dept or HV should be able to tell you what service there is locally. (I'm a physio so not completely impartial!)

Some areas do take self referrals btw.

I have done pilates classes at the gym. although not for a long time. But it's second nature to try and keep a good posture now. The pilates classes I've been to have been pretty mellow affairs, a nice mixture of older ladies, some blokes and the usual gym crowd, certainly not intimidating.

A good teacher will make sure you get the technique right as that's the only way to get the real benefit from it. But once you've got the knack of it then it's easy to do dvd's at home or hold your core muscles tight when you are just moving / walking in general.

It's all about the pelvic floor and deep stomach muscles IIRC.

... just to add I never had a diastasis myself. Northender sounds better informed than me!

I think pilates is probably an excellent thing to do but I suspect some specific exercises would be best first. I am a physio but not womens health so have awareness rather than specific knowledge/expertise

After the exam I probably messed up today I'm not sure what I am an expert in

thankyou for the advice, I'm seeing the hv with the twins on friday so will ask if she can refer me or if she has any info of what I should do. The pilates class is starting to sound appealing, even if its just to help me get out of the house for some me time once a week