I don’t have diastasis recti as far as I know when testing but when I lean backwards (only time this happens) I have a bulge above my belly button. What could this be? I have done an rehab too. Is this still just weak core but not necessarily separation? What can I do to make this go away? I am currently on my second round of ab rehab. The first round was last August/September 2018 though. Does it just take a lot of time to get strong? Should I just keep repeating ab rehab?
Hey Erica! This is core dysfunction and needs to be address. It should actually be considered diastasis. If you have already been through the ab rehab and it is not fixing the issue, then it may be motor control that you cant quite grasp or mechanical restriction. Either of those may require you to see a really good PT for a few sessions to get to the bottom of where this is stemming from as it could be many places/issues. This is fairly common though and for sure fixable just might need some body work to get you there.
So I went to PT today. She assessed my core and it was really firm and no separation. She tested my core and pelvic floor during different moves too, and I seemed to be engaging well. She said my core overall felt pretty strong and was impressed. Def all results I got from ab rehab. 🙂 When I leaned back I still had that upper bulge but it is really firm and it’s not something coming through my abs or coming through a separation if that makes sense. It got better (did not go away just not as big) when I tightened TVA and leaned back. She thought it still may be just a little weakness and to keep working at strengthening. It’s also there a bit when I tried to do rows in plank position (because of this I usually modify on knees). She thought perhaps adding some slight flexion and some obliques moves into my routine may help as I feel like I don’t focus on that much. What do you think about that suggestion? Should I try another PT to see what they say? I don’t have a ton of options where I live now like I did when I lived in Boston. If maybe trying those moves may help do you have any specific exercise recommendations by any chance? Thanks!!
@ericalong518 hmm so if you're engaging on demand and engaging well and there is no separation but you are coning in only certain positions this is either a mechanical restriction or a motor control. I would actually bet its motor control. Get into that position of leaning back and see what's engaged- are you pushing out? are you adding too much pressure to your core? are your shoulder rolling forward? are you going into an APT? my guess is you are going to find something that is off there. let me know
@ericalong518 thanks for the pics. if you perform a posterior tilt & pelvic floor engagement BEFORE going into extension, does coning still happen and/or is it as severe?