Online PT videos for diastasis recti and pelvic floor issues?

I found some time with Pilates instructors incredibly helpful for DR. Check out Hot Mama Pilates https://hotmamapilates.com

I love Momma Strong. It is only $12/month and has new videos every day for pregnancy and postpartum. There are also special videos for diastis recti and other aches and pains. I've done this for years through 2 pregnancies. 

I also love Level up PT in Oakland. They have a pelvic floor group class as well as individual therapy. 

Both great resources! 

I can recommend Every Mother! I used their program to help rehab after delivery. You can tailor your preference for content length and there is a good variety of PT-like, strength, light cardio, & yoga. It’s helpful to have some light free weights and exercise bands. 

I got on that months-long waiting list while also purchasing an online class and would recommend the approach. I used and liked The Belle Method, which came recommended from several fellow mother athletes, especially the comprehensive educational component which made me able to have effective collaborative sessions with subsequent in-person pelvic PTs. It also includes workout videos which felt too difficult, but there's no need to complete them all, the PT videos were enough for me. At the time they also had weekly office hours which was nice. Equipment is minimal.

Hypopressive exercises (also known as low impact fitness in some places) were a game changer for me! My PT has some videos online: https://m.youtube.com/channel/UCvgM-ERLUsRh1k0qFTrynhQ

I found it a little tricky to learn the initial body mechanics (it definitely helped to have an in person teacher), but once I got it, they were easy to do at home and require no equipment. There may also be some in person classes in the Bay— def worth searching!

I’ve also heard great things about Every Mother, but I didn’t use the program regularly enough to be able to recommend it from personal experience. 

Good luck!

Annemaria Rajala is a yoga teacher at the Green Yogi. She has a postpartum recovery program that I found to be really helpful. Pretty sure she has an online version of it as well as sometimes running it in person. 

The Class Digital has some good videos for exercises to improve pelvic floor muscles and postpartum recovery in general.  There is a free trial and then subscription.  

I had severe pelvic floor issues and significant DR even at 9 mo PP. I had KP and they wouldn't offer any treatment without an even-longer-wait at the time (6+ mo), and local specialists wanted $200/session. I used GlowBody PT at the suggestion of a a friend, which is super affordable ($130) to buy the 12-week postpartum video + PDF-based plan. The trainer - Ashley Keller - has worked with thousands of women, and fully closed my DR gap and healed my pelvic floor during the 12-week plan. I know one friend had to complete the third phase to close her DR gap but did successfully do it too. I progressed on to GlowBody's more advanced plans and got fantastic results. I can't recommend her highly enough. https://www.glowbodypt.com/

MommaStrong! It’s primarily an exercise program but they have tons of videos addressing specific physical issues, plus a PT on staff who responds to questions. I’ve used their videos for pelvic floor issues, hernia recovery, and even plantar fasciitis. Highly recommend!

Every Mother is great - I liked it. Their videos are short (5-20 min). 

I loved the Strong Core Mama program! It’s exactly as you describe - minimal equipment, short and to the point videos, and she does a great job helping you build from the very basics (breath control, brain-muscle connection) on up. 

https://strongcoremama.com/

Yes! I used the "postnatal" exercises on the Peloton app. They are just 10 minutes, require no equipment except a yoga mat, and focus on pelvic floor recovery. It's a lot of deep breathing. You can start at the lowest level and work your way up. I really liked them and highly recommend trying them. You do need a Peloton membership, which has a monthly fee of $12.99. Really hope you feel better soon! 

Solidarity! I'm 5 months postpartum with my second kid and also dealing with pelvic floor dysfunction. Thankfully I started seeing a PT during pregnancy so I didn't have to wait as long to get in postpartum.

I don't have any experience with Every Mother or the Chelsea Method, but I had a great experience with The Belle Method's postnatal Pilates program after my first kid, and I was just thinking about re-enrolling.... https://thebellemethod.com/core-restore/ She also has a lot of free exercises on Instagram.

I'll say that hands-down the most helpful exercises for me have been breath work. Retraining how I breathe so I'm not bearing down on the exhale but gently lifting the pelvic floor, and (re)learning how to coordinate my movement with breath. Hypopressives/"diaphragm vacuums" are tricky to learn but have been really helpful with prolapse symptoms. The strength exercises have been helpful, too -- bridges, clams, side planks, squats, etc., with and without resistance bands -- but I didn't start to see progress until I got serious about the breath work. And RELAXING the pelvic floor. My PF is weak, but it's hard to build strength if you're carrying chronic tension. My PT has been working with me on relaxation exercises, which help a lot, and the strength is just starting to come back.

Good luck!!

I did videos from the “Nourish Move Love” YouTube channel religiously while I had diastasis recti/pubic symphysis (and while I waited months for PT) during pregnancy; my symptoms/function actually IMPROVED even as I got more pregnant, so I think I rehabbed myself! She has postpartum content too, may be worth checking out. Hope you find something that helps!

MommaStrong has a good series of videos on working with a diastasis called Di-Recti. I found them to be really helpful when I was working with my diastasis postpartum. I think you have to join with a membership to be able to watch them, but her membership rates are super reasonable. Good luck!

Hi! sorry to hear about the tough PP recovery. I didn’t have issues as severe as yours but did have some serious low back pain in my first few months postpartum, i think because my core got totally blown out by a large baby/short torso combo. I signed up at that time for Street Parking, which is an online strength training site. They have  specialized postpartum program that starts out super gentle and has some core-rebuilding exercises that are designed for exactly the kinds of issues you’re describing. Hope you find something that works! https://streetparking.com/pages/pospartum