Susi Hately

My Experience with Diastasis After Twin Pregnancy


 

Amazing what happened 3 years ago.

And the changes in mobility, stability and strength, and likewise the rebuilding and reconnecting I have done since bringing the twins into the world…

With a stretched abdomen, together with abdominal surgery (planned c-section), i had my work cut out for me to regain function.

I also had a diastasis. Many experts will say that the evidence suggests that whatever gains you make in healing your diastasis occur in the first 8 weeks are the gains you will make.

After that... “good luck”.

My own experience was that my diastasis reconnected and my abdominal tone improved over 8-9 months. MONTHS. Not weeks.

I was able to challenge my abdomen at 10 months with sitting up from the floor (after playing with my kids). I was able to start weight lifting at 11 months.

From 10 - 18 months I continued to improve my connection, my movement patterns to the point I was able to run again at 2 years post-partum.

I can now say that I am lifting more weight, running faster and am more coordinated overall 3 years after the birth of my kids than I was prior to getting pregnant

I want to share this to be an example of what is possible.

Big shout out to Megan Jenkinson, PT at Lakeview Physiotherapy & Acupuncture who is as mischievous as I am about helping people move better, function better and reach their goals in a sustainable way.

And .... if you are many years post kids and have a diastasis - you can recover.

If your c-section scar is creating issues, it can improve.



Interested in More?

I work with clients and teachers in many ways both online and with live-training.  If you have any other inquiries, please email us at [email protected]

1. Susi's Resource Library. This online learning 200+ hours of videos and webinars includes my monthly Biomechanics of Healing Modules with three live group calls with me each month. This also includes my I Love Anatomy and the Anatomy for Yoga Therapists Program. 
To register, click here.

2. Private 1:1 Online or In Person Sessions.  Work with me privately for three months. People are interested in working with me because they intuitively know that their body is trying to get their attention. No matter the condition, the pain, the injury, they understand that something is up.  You can read more here.


3. The Therapeutic Yoga Intensive.  Designed for Yoga Teachers and Health Care Professionals. This is hands-on learning with me to deepen your own awareness and further your progress, as well as to improve your ability to work with students or patients.  Click here for locations & details.

4. C-IAYT.  ​For Yoga Teachers and Health Professionals who want to earn their C-IAYT yoga therapist certification. My trainees are keen to be excellent yoga therapists, and build a sustainable base of clients.  Click here for locations & details.




Calm.Steady.Strong: Your Shoulder Blades

Tip Number 2: Exploring Your Shoulder Blades

Tissue of all sorts, no matter if it is muscle, tendon, ligament, nerve, etc, can be impacted by surgery, chemotherapy and/or radiation. This, in turn, can impact the movement of all aspects of your body. For surgeries around the rib cage, neck, or shoulder we often limitations in arm movement which can impact shaving the face, head or armpits; washing or drying/styling hair; putting on a necklace, a bra; lifting up a child, a pet, or putting plates or cups up on a shelf, etc.

These movements require, in part, the movement of your shoulder blades which can get frozen or stuck as a result of treatment and/or surgery. Scar tissue can limit the movement, as can irradiated tissue. The good news is that change can happen, and your shoulder blades can improve their movement enabling you to be able to move your arms in a variety of directions.


Your Exercise: Exploring the Shoulder Blades

This is a simple exercise to explore the movement of your shoulder blades.

Set Up: In standing or sitting.
Action:
1. As you inhale, raise your shoulders to your ears.
2. As you exhale, pull your shoulder blades back and gently release them down.
3. Repeat.
Considerations to keep in mind:
1. Keep the rib cage quiet.
2. Move in a range of motion that doesn’t increase your pain or ache.

This video walks you through the steps above. Enjoy!

Playback Quality : High

Until next week,

Susi

Reduce Compensations to Heal Faster

Perhaps the most important concept that I teach my students is the idea of reducing compensation. Reducing compensatory movement patterns has such a significant impact on recovery and healing. So much so, that I can quite comfortably say that my clients who have re-learned how to move well have made gains faster than those who don’t.  It can be somewhat mind blowing.

Learning to move well requires 3 things:

  • Awareness of how you are moving/breathing
  • Noticing when and how you compensate
  • Reducing the compensating

I ask my students to practice this way only when they are on their yoga mat. I ask them to not worry about the rest of their life, just move as they move. If they practice diligently on their mat, it will bubble over.


Your Exercise: Exploring when and how you compensate

Legs up the Wall is a fantastic exercise to settle the back and soothe tired feet. It is also a great way to explore the movement of your hips and gain awareness of where you are tight and where you are mobile. I will show you how to integrate this awareness to improve your mobility and overall function.

This type of movement is really helpful for people who have had surgery close to the pelvis – prostate, uterus, bladder, colon – since the tissue can become adhesed post-surgery. By improving the movement of your hips, you will stand taller, and feel less compressed. And, if you have any strain or pain in your back, better movement of the hips can reduce aches and pains in the back.  

Here is the video –

Playback Quality : High

Until next week,

Susi

OBLIQUES – HOW TO NOT BE A PRETZEL :)


Last week on Instagram I posted a computerized video of the obliques in a twist. Check it out below.

It shows how the obliques are the engine and primary driver when rotating the torso.

This is important to understand, and to feel.

So many people in yoga, and elsewhere, over-use their arms to pull into a twist.

With this over-leveraged movement, it is too easy to go further than is available. Blowing by any whispers, or indicators, and missing the opportunity to make true progress.

It is a big reason why twists can often lead to SI joint issues, rib issues, neck issues and more.

It’s also a reason why many teachers say to move the pelvis when twisting. They say it is safer. They aren’t wrong.

But it also can prevent an efficient use of the obliques as the driver, the engine, the initiator of the movement.

It is a classic case of trying to solve the problem that isn’t.

Without efficient use of the obliques we are missing a big piece of functional movement. This can lead to psoas issues, QL issues, poor hip mechanics, poor breathing. Not to mention poor core stability. (and interestingly SI, Rib and Neck issues).

It also puts a huge damper on reducing pain, and making significant gains in how we move.

And most importantly it can put a kibosh on all that we could be capable of.

Just think what could be possible if your twists were actually driven by the obliques? Think digestion, think walking and running, think stair climbing, lifting your kids, golfing, skating, cross-country skiing . . . .

Here is the thing. Twists are powerful. Especially when we allow the obliques to be the engine. In more ways than you can imagine.

If you want to dig into this more, here are two ways.

Read: I wrote a whole chapter on twists in my book Anatomy and Asana: Preventing Yoga Injuries.
You can get a copy here.

Watch: Explore videos in Susi’s Resource Library. I have many on the obliques, twisting, core stability and more. View more details are here.

Happy exploring!
Susi


Key Takeaways:

  • Love: the foundation for the magic and mystery that is healing. It is what brings trust, hope, and belief that something is possible.
  • Love is meet another person where they are at, being present, and listening to what they are and are not saying.
  • Love is cultivating a healing relationship with a healing space that allows for changes to occur and without any shortcuts. 


Interested in More?

I work with clients and teachers in many ways both online and with live-training.  If you have any other inquiries, please email us at [email protected]

1. Susi's Resource Library. This online learning 200+ hours of videos and webinars includes my monthly Biomechanics of Healing Modules with three live group calls with me each month. This also includes my I Love Anatomy and the Anatomy for Yoga Therapists Program. 
To register, click here.

2. Private 1:1 Online or In Person Sessions.  Work with me privately for three months. People are interested in working with me because they intuitively know that their body is trying to get their attention. No matter the condition, the pain, the injury, they understand that something is up.  You can read more here.


3. The Therapeutic Yoga Intensive.  Designed for Yoga Teachers and Health Care Professionals. This is hands-on learning with me to deepen your own awareness and further your progress, as well as to improve your ability to work with students or patients.  Click here for locations & details.

4. C-IAYT.  ​For Yoga Teachers and Health Professionals who want to earn their C-IAYT yoga therapist certification. My trainees are keen to be excellent yoga therapists, and build a sustainable base of clients.  Click here for locations & details.

“Susi is an exceptional coach. If you want to work with one of the best, if you want to work with someone who really wants you to succeed, if you want to work with someone who truly walks the walk and talks the talk, work with Susi. She really knows what she is doing."

- Loreen K -