10 + years of postpartum experience. Here's what I learned, and changed my mind on.

It's the 250th episode of the podcast and what better way to celebrate it, if that's the right term ;), than by sharing with you what I've learned in my decade+ long working in the postpartum recovery field.

I talk about all the things I learned when I did my first postpartum qualification 10+ years ago that no longer hold true. I talk about the change in exercise methodology and how we now should be thinking of postpartum recovery.
What should be part of it and what shouldn't.,

Which myths still persist even though they've been proven to be incorrect?
Why I quickly realised I knew absolutely nothing after I first qualified.
The many flaws in a lot of postpartum qualifications out there, the outdated thinking etc.

And, most importantly, I share with you what the expert thinking now is.

Post partum core strength and training.
Pelvic girdle pain.
Why you should stop isolating muscles such as the TVA.
Why a holistic approach is the only way.
Post partum diet advice.
Move away from diaphragmatic breathing.

and much, much more.

As always; HPNB still only has 5 billing cycles.

So this means that you not only get 3 months FREE access, no obligation!

BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.

Though I'm not terribly active on  Instagram and Facebook you can follow us there. I am however active on Threads so find me there!

And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)

Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.

Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic

Playing us out this week "Ringing bell" by Visitants.

Transcript

Peter Lap: 0:01

Hey, welcome to the Healthy Post Natal Body Podcast. Wi th your postnatal expert, Pe let m k that, as always, would be me. This is episode 250 of the Little Healthy Post Natal Body Podcast and , to celebrate this special episode, I talk about things I have changed my mind over in the past 10 years as of the new and postpartum recovery for more than 10 years, but you know I have to pick a figure. I'm basically going to say this is the stuff I used to be taught, this is the stuff science has moved on to. This is the stuff I personally have changed my mind about. It's going to be great fun. Loads of myths in here, loads of stuff other people still do. So you know, without further ado, here we go. So, hey, welcome to the Healthy Post Natal Body Podcast 4, the 4th of February 2024.

Peter Lap: 1:09

I hope you enjoyed last week's episode with Josh Dech about gut health. Check that out if you haven't yet. Josh made some really interesting points about you know the importance of whole foods and all that sort of stuff. Some things we disagree on, a lot of things like high carnivore, high meat sort of diet and all that sort of stuff. Personally I'm not a huge fan, but you know there are benefits and we'll go into that in a little bit. Next week's episode as well. Next week episode is going to be a n . I've got another great interview and but that's only half an hour or so and then I'll do a half hour because I've had some emails. I'll do 15, 20 minutes or so about points, counter points to the gut health episode we did last week, as I just hit the field filter on my mic. But anyways, as I was saying, this is episode 250 of the podcast and I saw something that BioLane Léon Orton Layne did Norton a while ago, basically things that he changed his mind over the past 10 years, and I thought, oh, that's fascinating, let me do one of those for postpartum exercise, so postpartum exercise related stuff only. Now I qualified as and I got my first postpartum qualification. So let me put it this way, I got my first postpartum qualifications 10, 11, 12 years ago, something like that. So I've been doing this for a while and the way I was originally taught a lot of stuff to do with postpartum recovery. It mainly centered around pelvic floor issues and and dissection recta diastasis It's i kind of the field still does, but it's really moved on quite a bit in the last 10 years. I'd like to think of at least a little bit to do with that. But you never know and the thinking has really progressed for people who have kept up with the science and all that sort of stuff.

Peter Lap: 3:09

I know a lot of people are still repeating some of the myths because it's difficult, right, when you write a blog post, as I've done over. I've written hundreds and thousands of articles literally on my websites alone I've got like six 700 articles, let alone what I've written for other people and all that sort of stuff in magazines. It's moved on a lot, but it's stuff that you wrote 10 years ago. It's still out there and it's really difficult for people to move on. And I've personally I've had a look over the old CastlePT website and the Healthy Pos Body Body website to make sure stuff is still accurate enough. But you know, sometimes you miss stuff. Like I said, if you've written a thousand articles, you're going to miss one or two bits and pieces and that information is out there forever. The problem is quite often when you have a fairly respected website with regards to information, the old information still gets cited as evidence that is still accurate and as if that still reflects current thinking and all that sort of stuff, and it doesn't always. So I'd like to go into that a little bit. You're going to hear a lot of things that, like I said, I was told when I qualified and then the science has moved on, or I just found out that it's complete hoax. It's just not true, just whatever. I'll start with one of the obvious ones, and you'll have heard me say this before kind of go, kind of go through these in order. For once I've actually prepared a little bit. I've at least got the headlines prepared.

Peter Lap: 4:58

Crunches are bad for you and planks are to be avoided. That's where we're starting. So you still see this a lot when the postpartum recovery and digestive specifically, a lot of people are still. A lot of personal trainers and coaches are still saying that crunches have to be avoided because they put too much pressure on the abdominal wall. Or if you picture your stomach, the gap that is diastasis rectal, so to speak, your linear elbow, if you picture that with like a triangle shape and you then do a squishing motion, you move up and down, you make that gap wider. That's what the thinking kind of used to be. So either it came from a you shouldn't do crunches or sit-ups especially but no one ever really does sit-ups anymore. But crunches you shouldn't do them because abdominal pressure is too much, which is, you know, clearly nonsense. Or it is because your stomach gets folded up in such a way that you're actually forcing that gap to be wider, and that is an interesting sort of thing, and I've written about this before and some of you will have heard me mention this before, because neither of these things are true.

Peter Lap: 6:18

Like I said, that is what we used to be taught when you go to your postpartum qualification. The base level is about a six, seven week course, so they're not tremendously intensive and you know it's fairly superficial stuff. So it's a six week module, kind of the base one that I did, and biomechanics wasn't really a huge part of this. Like 10 years ago there was just a lot of. This is the perceived wisdom and therefore accepted.

Peter Lap: 6:51

Now, when you lie on your back and you perform a crunch and you know whether your knees are up, it doesn't really matter. But all you're doing when you're crunching is basically you're bringing your head and your shoulder blades off the floor and what happens automatically is your lower back will start to round a little bit and will actually go into the floor Now as you exhale through it. So if you do the core breath and will come onto that a little bit you know a little bit as well Then your stomach stays flat, there is no internal pressure at all and there is not really any movement in the abdominal muscles that creates that triangle shape that pushes your, your gap wider, so to speak. That movement is just not there, and I'm putting aside the fact that, even if that movement was there, it wouldn't necessarily make the gap any wider, right so? But it just doesn't make any sense for that to be the case. But that is what we used to be told, right? That is genuinely what the thinking used to be, and the issue with that is that it still gets repeated a lot.

Peter Lap: 8:02

You need to avoid crunches. Now the reason, like I said, if you exhale through the motion, as I always tell people on the Health post natalbody in the HPNB HPMB program and every single website, every single YouTube clip that we have and there's like 150 exercises on there, every single one of them, I talk about how to breathe, every single one of them. So you know, it's tedium. That's what it is. My 10-year anniversary, the metal anniversary. Metal is tedium, so you know you move that to. If you exhale through it there is no internal pressure. Now the issue with crunches isn't that they make your diastasis worse work, it's that they're not terribly effective at fixing anything and that's why I don't do them much in the beginning. I think in month three or four of the HPNB HPMB program we start to add things like toe reach crunches and all that sort of stuff. They do serve a purpose and you know they do work the top part of your abdominal muscles. They're just not particularly useful when it comes to healing diastasis. That is not the same as making diastasis worse work.

Peter Lap: 9:13

The second part of that comment was really very much about avoid planks at all costs, and that again comes from the same sort of thinking that we were told that if you hold the plank a front loaded plank, right, so a plank where your belly button is facing the floor, where your belly is facing the floor, they call that front loaded and they have side plank variations and reverse planks and all that sort of stuff. The plank, as most people know it is just your normal low or high front loaded plank. The thinking about avoiding that was that if you have diastasis recta. Your core isn't strong enough to hold my position and this may well be true and therefore it may make your diastasis worse, or people would hold their breath and therefore the abdominal pressure, the intra-abdominal pressure, would increase and therefore it's like that inflated balloon that I've spoken about before. That is predominantly what the cause of diastasis recti is it's too much pressure on your core and if you have too much internal pressure on the abdominal wall, you're not going to have this heal your diastasis recti. Now, the thinking there was that all planks are therefore unsafe to do postpartum.

Peter Lap: 10:34

Again, when we think about this a bit clearly, and as I always point out, if you've just done a six week module of anything, you think you might have all the answers, but you know you didn't actually know nothing. You have some. When you just qualify for a job, you're still terrible at the job, even though you think you have all the knowledge. It's pretty much that there's a bonning-cruiser effect. You have a little bit of knowledge, but there's nowhere near as much as you think it is. Most teachers that are any good, at least, at relaying information can almost convince you that what they are telling you is the gospel and that therefore you need to take this on board and this is the way it is and blah, blah, blah and you kind of forget to think a little bit.

Peter Lap: 11:18

Most of the time when you go to PT school, thinking is not required. There's a lot of absorbing of information as you're sitting in the classroom and you're playing about with potential clients and you do i case studies and all that sort of stuff. There's a lot of reciting of information but there's very little critical thinking involved quite often, which is a problem. I'm not saying this is a good thing, but it is what it is. So you walk out of your six-week module level one, so to speak, level one, post-partum qualification and you think planks aren't a great idea. Now, that is not necessarily true, because if I said it correctly and you heard that correctly, then you can already think yeah, but planks are fine if you can hold a plank, if your core is strong enough to hold a plank, whether it's for 10 seconds or 5 seconds or whatever, that by definition is not going to make your diastasis any worse, because your body is strong enough for it. So then it becomes a case of are you ready to hold a plank or not?

Peter Lap: 12:27

Now, certain planks, like I said, there are various variations of a plank. So a side plank and all that. I'm a huge fan of side planks. I think they're in like weeks one to four of the program, not the home routine, not the daily routine, I don't think it might well be, to be honest, but definitely in the longer exercise sessions, the strength sessions, so to speak. They're definitely in there, at least weeks five to eight, and that's because we really want to work those obliques a little bit, and a side plank is a nice way to get that done. You can do them on your knees and you need to progress this. You don't need to start doing a full side plank right away. Most people can't do them properly anyways. So you start on your knees and then you move up. But it's the same for a front loaded plank. Again, it doesn't necessarily mean it's the most beneficial exercise to do at that stage, but there's a big difference between that and what we were told is that these are unsafe to do at any stage.

Peter Lap: 13:37

I still see some of the people on support forums. I get emails from people asking questions, sometimes about books they've read or things they've seen on support forums. Peter, at healthypostnatalbodycom, by the way. If you didn't know the email address yet, they send me an email saying can I do this? I've been told to never do a plank again. That makes no sense whatsoever. That is just not true. Planks are not the devil. Planks are really useful exercise If you do them at the right time. So plaques and crunches you are fine to do. You just need to know why you're doing them and you need to know that your body is ready to actually do it. So that kind of brings me on to the next one.

Peter Lap: 14:27

The personal approach to postpartum recovery is something that nobody faulted about 10-12 years ago, right, and it makes no sense. It sounds stupid even as I say it, but it used to be the case that the way we were told to deal with clients with diastasis recti, clients with pelvic girdle pain and all that sort of stuff is there are standard solutions that everybody needs to do and standard programs that will work best for absolutely everybody, which is, of course, not true. Right, I said this before. There's at least three different kinds of diastasis recti If you just look at the above navel or below navel and completely open diastasis recti model, and there's a lot more if you take into account muscle functionality, which I always do Right, there's like a thousand different ones. I can put a hundred women with diastasis recti in a room next to each other and if two of them will be exactly the same, then that is quite remarkable already, right. So to think that there is a standard solution to all these different kinds of diastasis recti, just again doesn't really stack up nicely and we want to personalize the approach as much as possible.

Peter Lap: 15:47

And, like I said, that brings me on to the second point diet. Right, it used to be, again, when you just qualify as your postpartum thingam. Again, it's been a while since I've done any postpartum courses, to be fair. Right, I've helped write some, but I haven't sat through one.

Peter Lap: 16:08

But the idea of diet and postpartum recovery diet for postpartum recovery used to be like you need to go Mediterranean, you need to avoid bread and you need to avoid XYZ, certain foods help you, make you bloat and all that sort of stuff there to be. Those foods are to be avoided at all costs. Again, the principle behind that is sound, because I've spoken about abdominal bloating before that you, if you love hot chocolate, for instance, warm hot chocolate at night, always makes at least always makes me bloated, almost makes everybody bloat, because that's what hot milk kind of does. Domino's pizza, the pizza bloat, everybody knows it. Domino's pizza specialties I'm worse with. I look like I'm seven, eight months pregnant than I've ever had a Domino's and a lot of my clients are the same. Now those foods, yeah, they are to be minimized. You don't want them too often because constant internal pressure, constant bloating, means your postpartum recovery for diet starts to attract high, at least won't be as successful as it otherwise would be.

Peter Lap: 17:21

Now the idea that you can't have an apple anymore is different from one person for the next. So what we always used to be told is okay, do apples basically have all the northern fruits and veg and avoid all the exotic ones because of the sugar content and all that sort of stuff Mango and pineapple and all that sort of stuff. That was the thinking as it was related to me in the course and that's of course. It doesn't make sense. I've had clients before that were completely fine with mango, that bloat at the site of an apple. So therefore they are to avoid apples in an ideal world, as Dinky Snores in the background, she's had a long day. So you can't say mango is to be avoided or you should be drinking chicken broth and all that sort of stuff.

Peter Lap: 18:14

There are benefits to chicken broth, but not everybody needs to drink chicken broth all the time. Dr Kristal Lau, who I had on quite a while ago talking about basically the "sitting the month Ages ago I did an interview with Guang-ming Whitley about this and she literally wrote the book on this, as in the more traditional approach, and then Dr Lau updated it a little bit for modern times and all that sort of stuff. So she stayed true to it and she picked some of the science bits from other things and inserted that and took some bits out and she updated it for modern life. That is useful, but not everybody has to do exactly that. With regards to food, if you want to eat chili con carne all the time it doesn't make you bloat, then you can eat chili con carne.

Peter Lap: 19:03

As long as you have a varied, ideally whole foods and nutrient rich diet for postpartum recovery, you will be fine. There isn't really a magic food, so you don't need to have loads of turmeric in your food to help with anti-inflammatory and all that sort of stuff Anti-oxidants and you don't need to have loads of blueberries and all that sort of stuff. If you don't want, I'll say these things aren't beneficial. I'm just saying everybody needs to take a personalized approach to this. So that's definitely changed over the last 10 years. You'll find a lot of my stuff that I do now is a complete shift away from the idea that there is one approach that everybody who is looking for postpartum recovery the most effective and efficient postpartum recovery should be looking for. That is really just not the case anymore.

Peter Lap: 20:11

Something else that we used to be told is that the transference of dominance, the TVA and you hear a lot about this on the internet is the single most important muscle group to work on postpartum and isolating it is the way to go. So usually you find out with the TVA exercises. You lie on your back and then they make you do some sort of tucky type thing. We do TVA specific leg raises in the HPNB program, but that is such an advanced move that it's really much later on and you have to be really quite strong for that. Now the thinking again used to be and this was then level 2 postpartum recovery or something like that postpartum recovery centered around the TVA. Now I had Jessica Marie Rose Legio on a while ago and she was very big on the PSOAS and there's a much stronger argument for focusing on that than there is on the TVA.

Peter Lap: 21:19

But for me, again, it's an oversimplification to think that a muscle needs to be isolated. That is a silly way to do. Any sort of recovery for life is not done by isolating muscles. That make no sense whatsoever. We need to move in unison. Muscles need to learn to move in unison, and for me, what I have found personally is that the glutes are significantly more important Postpartum. A lot of issues stem from the glutes, but it doesn't mean we ignore the TVA, because part of that is the core breath, no, no, we do. It's a different kind of breathing and all that sort of stuff, but it's teaching the core what to do and when. And I speak to a lot of people postpartum, because everybody postpartum, every woman postpartum, struggles to, as we say, fire up one of the glutes.

Peter Lap: 22:17

The back kicks in all the time and one of the things that we used to be told is back problems equals weak core, as in if you have back problems, that is almost inevitably because you have a weak core, and that is just not the case. That makes no sense whatsoever. Back problems can be caused by the glutes not kicking in the lats, not working your traps, not doing their thing and basically that group of muscles surrounding the lower back not pulling their weight, so to speak. So the lower back has to overcompensate for everything. Now, admittedly, there is a very strong link between tyrosine subtraction and back pain and I know I've heard people have argued with me before about this, but I can show at least 10 studies. I show that there is a correlation between the two, if not a causal link. There is a correlation between the two. That just shows that if you have poor muscle activation at the front part of your core, the back part of your core, lower back, is going to be an issue. That makes sense.

Peter Lap: 23:23

But that doesn't mean that that is what your predominant problem is and that does not mean at all that that's where the focus should be. And therefore I think the glutes are significantly more important to focus on than the TVA is, especially because the TVA is. You can work it so easily. It is remarkably easy. You never should really isolate the muscle to that extent. There is no benefit to that. I'm not sure how anybody thinks and this again, this used to be what the thinking was.

Peter Lap: 23:57

I've written quite extensively on this. Now I'm not sure exactly why the thinking shifts so strongly around the TVA and working it in isolation, because that doesn't make sense. If your client, if you as a person, your body has to move in conjunction, so several muscles have to work together to say, lift a toddler, lift a baby, move things from A to B, all that sort of stuff, then it makes no sense to isolate muscles to the extent that they do not teach them to work well together, especially if you then combine that and this is my biggest pet peeve, to be fair, of all times with regards to well, it's not my biggest pet peeve, it's the worst thing. They teach you in anti-pospitum class diapheromatic breathing. Can we please stop with that already. Just cut it out. I've had enough.

Peter Lap: 24:59

I've written about this, I've spoken before about how it's not the worst thing in the world and I kind of understand why people used to do it. Yeah, but this is that was me being nice. It's just wrong. Just stop it already, because the core breath in the way that I teach it. It's just so much better, it just is. It's not even close. You have to when you're teaching postpartum recovery. This is for postpartum recovery only, and even then only up to a point. I just much prefer it when people get really good at doing the core breath through exercise. So core breath through hit classes, core breath through tennis, core breath through any sort of athletic endeavors some football players, soccer I was talking about dance or female soccer players. If you teach your body how your core, how to contract as your breathing, to the point that you don't even need to focus on it anymore, but your core just works better, you'll become a better athlete and your overall function will simply be better.

Peter Lap: 26:12

From a diastasis rehab perspective, we have to work that bit underneath the belly button and diaphragmatic breathing doesn't even begin to touch that bit. So breathing through your diaphragm as in emphasizing that diaphragmatic breathing is useful in a way, but it is nowhere near good enough for postpartum recovery breathing, it has to be the core breath, guys. We have to. Like I said, I'm going to be pretty hardcore on this going forward. I used to be okay with diaphragmatic breathing, but I just can't anymore. It is such a it's not even 50% compared to the core breath. If I say 70% I'd be nice, it is just nowhere near there. So if you don't know what the core breath is.

Peter Lap: 27:07

Check out the video. It'll be in the podcast description as well. I'll make sure I put it in this time and again. I know I have to reshoot this thing because it's years old and you know we have to put more effort into our videos now and all that sort of thing, but it is important that people get this right. So I'll do it and I'll throw it up on the threads and maybe even Instagram, even though I don't do anything on Instagram. I'm just a healthy postnatal body on threads, right? Instagram and Facebook are just for updates from when another podcast episode is out, right? Finally, and this will be, I think this will be my final because, to be fair, I could do this all day long.

Peter Lap: 27:49

There's another thing, by the way. Postpartum training should focus on the core. This, again, this is what you hear a lot in postpartum recovery class. By core, we mean everything except for the arms and the limbs, right? In this particular case. So they're talking about bank muscles, your pelvic floor muscles, glutes are part of the core and the front bit of your core. So all your TVA, your absinthe, all that sort of stuff.

Peter Lap: 28:18

Post-python recovery has to be about more than just a core, simply because, like I already briefly touched on, we have to teach the body to work together well and women have to be able to get through life without getting injured and they have to be strong enough to lift a baby. You know how? One of the things that always drives me nuts, you know how every single man in the world who's a dad starts throwing the baby up in the air and catching him or her. But wee, that sort of thing, open it. They all do it. Every, every, every dad I've ever met does that at least. Ladies, if you're listening to this, my husband doesn't do it, I bet you. I bet you he does, because it's fun. It's fun to throw a baby up in the air, even if it's just a little bit, and then catch him or her again, and that's a nice thing to do. Wee and the kids love it and it's all good.

Peter Lap: 29:16

The amount of to then not train women to be able to hold a five, six, seven, eight, nine, ten kilos, go and wait above their head for a little bit, is just that just doesn't make any sense. That arm strength, shoulder strength and all that sort of stuff is a thing, but we have to teach that it's not just about arm strength. You know there's a, there's a combination move on the Healthy Pals natal body program called hammer curl into bicep curl, into Arnold Press and that is one of those. It works the biceps and it works shoulders and all that sort of stuff. That's again it's on the YouTube channel Hammer curl into bicep curl, into Arnold Press and it's a combination of muscles that we're using there and it's picking baby up, pressing him overhead, picking baby up, pressing it overhead. That is what that move is about.

Peter Lap: 30:09

We have to start educating the female body, so to speak, postpartum as in, how to function when moving weight about In an ideal world, even side to side, which is very Russian. Twists and all that sort of stuff payload, not payload, but as wood choppers and all this stuff are quite useful Downward wood choppers, up wood choppers if you want to do cross body wood chopper, all this sort of stuff is very useful because you're moving a weight, a baby or toddler or whatever, or buggy or whatever, from A to B. So to just focus postpartum on the core and not incorporate the arms and the legs in this, it's just. It doesn't make sense. Postpartum recovery has to include absolutely everything. Again and 10 years ago, even six, seven years ago, I don't think enough postpartum programs taught people this. And even now, if I see some of the postpartum programs that you can buy out there, as a postpartum woman, they don't include that at all and it just doesn't make sense. But they include two or three kilogram weights and all that sort of stuff.

Peter Lap: 31:24

You're going to keep feeding your baby. I keep saying this you're going to keep feeding your baby. That baby is going to get heavier and you still need to be able to pick him or her up. So you need to train your body for that. Your core can't be weak. It can't be strong holding a plank and then weak picking a baby up Because you know you've taught it the wrong thing. The exercises that we do have to have a functional element to them, and it's great if you can hold a five minute plank. But if you can't pick your baby up without doing your back in or just immediately your belly popping out because you're holding your breath, because you never taught your core how that actually works, that it just doesn't make any sense and we have to move away from that.

Peter Lap: 32:14

Then this brings me on to the last point, and this, genuinely, is my biggest, one of the biggest pet peeves Diastasis recti safe versus diastasis recti unsafe workouts. There is no such thing as either. The only diastasis recti safe workout you can do is a workout that you can cope with, and a diastasis recti unsafe workout is a workout you cannot cope with. Yet and that can be the same exercise routine for the same for different people. If I go onto YouTube now and I Google diastasis recti safe workout, I'm going to get hundreds of videos, all of exercise routines that use. Yeah, they're just movement, and movement is great but it doesn't mean anything. Most of them don't actually help heal diastasis recti, because that's not what they're catered for.

Peter Lap: 33:11

Most of the instruction is either terrible or missing right. It doesn't tell you how to breathe through an exercise and what you should be feeling and all that sort of stuff. It's just good. These mountain climbers almost Joe Wick style, right, and as in this is how you jump. He just go. Yeah, joe, but I need a bit more guidance. Joe Wick's and all that is lovely, by the way, if you don't have any entries. So that's our. Any sort of rehab requirements and Joe Wick's is fine, but that type of workout is fine, but it's. You cannot do that for postpartum, you just can't. I almost went full. Dr Cox there, uh, cox there. If you remember scrubs, so is Art is just not how it works.

Peter Lap: 33:58

There is no such thing as a Diasis-as-Rectis safe workout that is safe for everybody. Diasis-as-rectis unsafe workout that is unsafe for everybody. That doesn't exist. So we need to move away from that term. The only thing you want to look out for is exercises that heal your Diasis-as-Rectis, which is a lot, a lot of them. If you do them properly Almost I would argue, every single one of them will help heal your Diasis-as-Rectis. If your body is able to do it and you breathe properly, that makes it the Diasis-as-Rectis safe workout.

Peter Lap: 34:35

I can heal someone's Diasis-as-Rectis and just have them do bicep curls. That bicep curls, shoulder presses, become part of that thing and that will still help heal their Diasis-as-Rectis, just because they're breathing properly and their posture properly and they know how to activate the muscles at the right time, the right core muscles at the right time as they're shifting or weight. About the point of that particular exercise, for anybody listening to sing oh, bicep curls, peter. About the biceps, yeah, but the point of a bicep curl when we're trying to heal Diasis-as-Rectis is not just the bicep. There has to be more to it than that. So that brings the core into play, much more than, say, bicep curl does, where you just focus on activating the bicep and ignore everything else.

Peter Lap: 35:24

In the same way that my clients don't wear weight belts when they deadlift, I'm not having it right Because I'm not training power lifters, right? I'm training for for post-partum recovery, sure? Or athletic benefit, and athletic benefit, unless you are wearing a weight belt when you're playing a sport, you should not be wearing it in the gym. It is that simple in my humble opinion, even in my arrogant opinion. It's that simple. Right, for post-partum recovery, we don't wear belts and all that sort of stuff. As we're exercising, as we're teaching the body to move, we're not then telling the body oh, but don't worry, an external thing will take care of this, because that's the opposite of what we're trying to accomplish.

Peter Lap: 36:16

So that's it for this week, guys. I hope you enjoyed it. I hope you get something out of this. Peter at HealthyPostNatalBuddycom, if you could give us you know, it's episode 250. I've been doing this for a while. Give us a like. We have like 160 odd reviews or stars and some reviews on Apple, whatever you call it. I would really like some more reviews. That'd be awesome. So if you would be kind enough to do that now, be appreciated.

Peter Lap: 36:46

Peter at HealthyPostNatalBuddycom, if you have anything you want me to cover this year or over the next, god help me. 250 episodes, like I said, next week, pairing menopause, and then we're doing I was trying to do a financial literacy with kids and all this sort of stuff that might be coming out in the near future. I've got a ton of stuff coming up. Follow me on Freds HealthyPostNatalBuddy on Freds as well, because I'm quite yappy on that. You're gonna get a response and you're gonna like it. I'm telling you I'm quite active on that. You take care of yourself. Have a tremendous week and I'll be back next week. Bye now.

Speaker 3: 37:42

I won't leave your side for anything. What would be the point with you through and through? What I was looking for was everything. Everything I found, honey, I found it on you. You're the song I wanna sing. You're the story I wanna tell. You're the reason I believe that Honey love is a ringing bell. Nothing could shake me, but then you shook me. You turned here right side up and, being wrong side down, I couldn't be taken. But then you took me. You gave me words to write. You went and changed my sound. Now you're the song I wanna sing. You're the story I wanna tell. You're the reason I believe that Honey love is a ringing bell. Before years I couldn't tell, but you saw the man inside the shell. You're the song I wanna sing. You're the story I wanna tell. You're the reason I believe that Honey love is a ringing bell. You're the song I wanna sing. You're the story I wanna tell. You're the reason I believe that Honey love is a ringing bell.