Still, seem to have that preggo look years after giving birth?
Annoyed by lower back or pelvic pains or just have trouble peeing your pants every time you try using the trampoline or doing jumping jacks?
Maybe it’s time to learn a little more about diastasis recti......
Dr. Kelsey Dobesh, a chiropractic physician, and certified athletic trainer joins us in this week's episode on the Less Stressed Life Podcast to teach us how we can take control of our pelvic floor health:
You’re going to want to tag all your mom friends!
(P.s. Don’t forget our Omega giveaway going down in the past couple of posts!!!!)
Key Takeaways:
[02:03] What is pelvic floor rehabilitation?
[08:24] What is Diastasis Recti?
[11:08] Visualizing the core
[19:05] Key signs of having Diastasis Recti
Mentioned in this episode:
Dr. Kelsey Dobesh is a chiropractor and certified athletic trainer located in Mitchell, South Dakota. She's also a mother of three kids; an adjunct professor of athletic training at Dakota Wesleyan University; and a wife to her best friend! She's been in practice for over 6 years and started to really dive into creating a pelvic floor rehabilitation program after the birth of her second child, but initially started reading and researching into it after a very traumatic birth of her first child. Her practice is a combination of multiple ages, but her passion has really geared her towards women that want to improve their health after kids/life/etc. and helping them move without pain so that they can work towards their goals.
---
Assess your Adrenals, Detox or Get my Guide
Join us on Instagram
instagram.com/anti.inflammatory.nutritionist/
Shop our Favorites
Loving the podcast? Leave us a review!
Still, seem to have that preggo look years after giving birth?
Annoyed by lower back or pelvic pains or just have trouble peeing your pants every time you try using the trampoline or doing jumping jacks?
Maybe it’s time to learn a little more about diastasis recti......
Dr. Kelsey Dobesh, a chiropractic physician, and certified athletic trainer joins us in this week's episode on the Less Stressed Life Podcast to teach us how we can take control of our pelvic floor health:
You’re going to want to tag all your mom friends!
(P.s. Don’t forget our Omega giveaway going down in the past couple of posts!!!!)
Key Takeaways:
[02:03] What is pelvic floor rehabilitation?
[08:24] What is Diastasis Recti?
[11:08] Visualizing the core
[19:05] Key signs of having Diastasis Recti
Mentioned in this episode:
Dr. Kelsey Dobesh is a chiropractor and certified athletic trainer located in Mitchell, South Dakota. She's also a mother of three kids; an adjunct professor of athletic training at Dakota Wesleyan University; and a wife to her best friend! She's been in practice for over 6 years and started to really dive into creating a pelvic floor rehabilitation program after the birth of her second child, but initially started reading and researching into it after a very traumatic birth of her first child. Her practice is a combination of multiple ages, but her passion has really geared her towards women that want to improve their health after kids/life/etc. and helping them move without pain so that they can work towards their goals.
---
Assess your Adrenals, Detox or Get my Guide
Join us on Instagram
instagram.com/anti.inflammatory.nutritionist/
Shop our Favorites
Loving the podcast? Leave us a review!
spk_0: 0:00
There's massive physiological changes that are happening through the body, of course, and we are pregnant and then we deliver a baby. But in specific terms of what's happening to the muscles and the tendons and the ligaments, everything is basically stretching. And what we know about tendons and ligaments is that they don't recoil or come back once they're stretched.
spk_1: 0:20
Welcome to the less stressed life podcast, where our only priority is providing those ah ha moments toe up level your life, health and happiness. Your host Integrative Dietitian nutritionist Krista Bigler helps health conscious women reduce the stress and confusion around food, fatigue, digestive and skin issues at less stress. Nutrition dot com Now onto the show Okay, today on the less stress life we have, Dr Kelsey Dobisch. She is a chiropractor, adjunct professor and certified athletic trainer located in Mitchell, South Dakota. We're gonna talk today about a really fun topic, pelvic floor rehab, which is something she really started diving into after the birth of her second child. We'll talk about why that is so. She started reading and researching it after a very traumatic birth of her first child. That really got into it in her second child. So in her practice, it's a combination of lots of ages. But she really helped. Loves helping moms and women improve their health after kid's life, etcetera. And this is such a huge I actually been seen so much. I don't know if it's what you put out in the world have been seen so much talk about this on social media lately of how we just people need more community. And there's they're celebrities coming out and saying It's like there's not enough community for women post childbirth. And I can only imagine what it was like 2030 years ago. So such a great topic. So glad to have you. Thank you so much for coming.
spk_0: 1:38
Yes. Thank you for having me, Krista. Yeah. This is exciting.
spk_1: 1:42
Yeah, I'm excited to have you have no country for a long time. So I knew that she was doing classes on public floor rehab. And this is just something that doesn't get discussed enough. And so why do you think it was just enough? Because people don't want to talk about this. Let's talk about first of all what we've been saying. And we were talking about, like all the floor therapy in public forever you have. What are we even talking about? What does that look like?
spk_0: 2:03
Yes, So when we talk about public floor rehabilitation, we're talking about the entire corps to be totally honest. But there's a stigma that were just talking about the muscles that performing Keagle, and that would be totally incorrect. It's outdated information, but it is still being spoken through the mouth of health care providers just because they haven't learned a new way to describe this. And so when we talk about the entire corps, the top, you have to think of it like a cylinder. So the top part of that cylinder is the diagram. The bottom part is the public for muscles and then all the way around the core. There's a lot of muscles that are gonna wrapper on the core. But specifically we're gonna talk about the transfers of Dominus muscle and the role that plays and conditions like dioceses wreck, die low back pain in the post partum world and reduce core strength in the postpartum world as well. Okay,
spk_1: 2:59
so we're talking postpartum, and I want to talk about what happens to a woman kind of like to her body and why we try to do something special. But is there any other populations are affected by this area that need helical or therapy or one of my questions? I'm getting to a point here. I have a lot of clients that as the age they have to get up in urinate a lot more in the night. But many reasons for that. But is that also possibly related pelvic floor strength?
spk_0: 3:21
Absolutely. And we do see that a lot in, like gentlemen that have had a surgery on the prostate. So those tissues have been cut and they will have similar problems. Thio postpartum women. It's just a different phase in their life and for different reasons, but it is not totally limited to postpartum women. I have seen women where they have not had physically birth, birth the child, but yet they're having public or dysfunction symptoms that ends up being an S I joint. That is a chronic issue. So a lot of times we think public floor, we think, Oh, this is only postpartum, and that's just not entirely true. That's just the bolt of where we see those issues.
spk_1: 4:02
Okay, Cool. And would it be correct to say, like, Is this a problem that can come and go? Because let's say someone works to improve this area and then can it just relax because we stop working on improving it, because that's how muscles work. If you don't use them, they have. You know, they don't say strong.
spk_0: 4:17
Yes. So one of the thing that's really important about this particular rehab program is that we create good habits. So whether we have good habits with nutrition or with just exercise in general, we have to make sure we're doing them intentionally. And so part of the program that I created is intentional work. So that way it specifically with the breathing that will talk about. But then we could transition that type of breathing into our daily life of squats and lunges and picking up her kids and carrying our groceries or time spent in a you know, exercise facility. So that is the biggest thing is like if we can create the proper habits, then we don't even have to think about it because it just becomes what you d'oh versus we just go through the motions. That's when we fall back into Well, we've always done it that way. And I've always done, you know, And so intention is probably the best word I would use to describe that, like intentionally creating good habits.
spk_1: 5:16
Yeah, I love that. And you gave so many great examples. I was getting a massage yesterday and feeling she was like, I had slept in a plane twice this month and so she was kind of rubbing on size of my neck, and we were just talking about where this comes from. And she said, Oh, you know, sometimes driving or turning your head a lot. And I just think about those mean habits. And I think chiropractors really cringe when people talk on the phone and like, crank their head right so you can do things. Oh, sure, you can do things to correct things. But if your habits are not in line like to stay aligned, that doesn't really matter is the other thing that I think about is like when I change my shoes. So I took away heels and, like Oh, no, I didn't have no lower back in which I used to think was stemming from postpartum. So I just think like putting on your shoes every day has a habit. So if you have, like a structural thing that's affecting this, that it makes it challenging just there on those. Okay, so let's go backwards a little bit. We don't like to talk about this because it's thought to be kind of in a netherworld of our structure. But let's talk about why is this such a big problem when a woman has a baby?
spk_0: 6:12
So one of the things that happens is there's massive physiological changes that are happening through the body, of course, and we are pregnant, and then we deliver a baby. But in specific terms of what's happening to the muscles and the tendons and the ligaments, everything is basically stretching, and what we know about tendons and ligaments is that they don't recoil or come back once they're stretched. So this becomes an issue, especially in the pelvis. So post part of world women we see tons of power Elvis pain, whether it's an S I joint pain or pubic synthesis, pain or public or dysfunction. And then so with the muscles air stretched during a pregnancy than they all have to recoil, and this creates a lack of tension. And so we need muscles toe have tension because they have to suppose with movement. That's what they dio. So one of the reasons that this becomes such a problem is because now we have this essentially an unstable structure, and we're sending her home to pick up baby and car seat only in over those 1st 6 weeks and then at the six week mark where they're told Oh, hey, Yeah, you could go run half a marathon. You know, you can go do that, cross that exercise or whatever. And so we're taking an unstable structure and we're putting them into activity. That's really going to hurt them, and that is a big problem. I see a lot of that in my office often.
spk_1: 7:36
So we'd like to see is that this becomes part of post natal care, right? Because absolutely, we're not like no one's told that. Oh, by the way, like you're gonna be stretched out when you get done, I mean kind of thought that, like red, like getting everything back together. It's a really good time on by the exactly If you If you would go ahead and have another baby right away. Now we can go ahead. So if you have a baby kind of quickly afterwards, because that happens all the time, right? How does that like further? How does that further kind of insult those muscles, or does it not really matter? Or do you find, like that's an increased risk? Or die a Stasis director? And what is Diocese destruct? I as well
spk_0: 8:10
that is an increased risk for disease is wrecked. I I think when you have two Children back to back, even if it's in within the same year. I've seen that a few times. But that is increased risk or really any type of injury. I mean, even like a lumbar disc herniation just because they're so unstable back to back. But so dia Stasis wrecked. I is a condition. You typically see this with pregnancy. It's not always associated pregnancy, but the six pack muscles on the front side of your abdomen. The rectus of Dominus muscles. So these were gonna stretch, and they're gonna create a gap between the left and the right sides, and this is normal. This will happen to every single pregnant woman. And once they deliver baby doesn't matter how they deliver after pregnancy or after being born, they'll still have that gap. So the thought has always been the gap will heal itself and you'll be fine. And at six week mark, you're good to go. But the more and more that I've worked with women is, this is not closing on its own. So what happens is you still have this gap in between that muscle on your stomach, and it can present like a ridge. Like if they were sitting on the laying on the floor like almost like a sit up position, and they'll see your bulging ridge on the front side of their abdomen. That's dioceses wrecked I. You can see it as a gap, actually, and that is on like very lean females. You see that gap, and it's kind of it can be a little bit larger around that belly button area, too. But the biggest thing is that when I test for diocese director, I'm testing in three separate areas of the abdomen because you can have it anywhere. And when you don't have that fronts heart of that cylinder sealed, it's basically an energy leak constantly. And so then it's putting more stress on structure than the posterior part, which would be your pelvis, your s. I joints even your inferior joints like your pubic synthesis, things like that. But things that will make dioceses worse. Our crunches, sit ups and planks s o Many postpartum women start doing planks and a place our wonderful exercise. I recommend it all the time, but if you have this, you're essentially using gravity toe widen the gap on the front side of your abdomen and so we're making the problem worse. And with ao intentional work to fix dioceses, it will not go away.
spk_1: 10:21
People are trying to actually think because usually when we think of dioceses wrecked I, sometimes we're thinking about like what I would normally think just stereotypically is like Oh, like my stomach like, hangs out in a different way. Like I feel like I don't I can't pull it together. But at the same time, that's not really true. You just described in different shaped women. It presents it differently. And so actually I forgot about this. But a long time ago I was with someone who had gone to one of your workshops and we're just chatting about public Lorca's. I mean, that's a great thing to D'oh! And Ah, and she said Yes, I put your fingers right here in like lay down. So I want youto tell us about how a woman can look to kind of test and feel if it's possible if she's got a little cause because I never thought about that. But we felt this on me, and it was like Substantial was terrible. And I'm like, Oh, never thought This is an issue. So let's talk about how people can kind of figure this out a little bit.
spk_0: 11:09
So what you'll do is you're gonna lay on your back. Your feet are gonna be flat on the floor. It's better to do this on the floor of us a table. So if you're at home doing that, this is how it recommends. So your index finger and your middle finger you are going to put that right below your diagram, and you're going to put it so there, side by side. And so what you'll do then is you're gonna stick your fingers there and you're gonna look up at your knees so your head on your shoulders will come off of the ground if you feel a gap there. So then what you need to do is add 1/3 finger. And so, ideally, what we're looking for here is that you feel a ridge of muscle on the left and the right side of those two fingers that index and middle finger together. If you can't feel it with two fingers, you add the third finger. If you add the third finger and the ridge, then you feel the ridge. You have die Stasis. So the actual diagnosis of this is 2.5 fingers with and but to me, that's crazy. How do we diagnose half a finger? So if you have, if you have to do three and you feel three, you have it, too, is normal. Then you're gonna repeat that just above the belly button, and then you'll repeat that just below the belly button. The key, though, is that every time you do this, you need to go back to the ground and then pick your shoulders in your head up. It will be tender when you're poking in that area, so If you're like Oh my gosh, this really hurts. That's normal. This isn't a normal area that we palpate anyway, So typically what I see is under the lowest part. So just below your belly button and just above your belly button are the most common areas that are open. Or have that gap for that ridge changed intervention, right? Yes, it will this. So we have one specific exercise that's going to help bring all this together. But for many women that talk about like this pooch, this pooch is there or they still feel like they look 3 to 4 months pregnant and they're not pregnant anymore. And they've had this look. I put looks and air quotes for months or for years. That's a good sign that there's a diet. Stasis wrecked. I present, and it's just been undiagnosed. Eso in itself, dioceses wrecked. It doesn't hurt unless you have a hernia of some sort within that area, especially like around the belly button area. But otherwise it doesn't hurt. So we never think to look there to find the solution to the re occurring s I joint pain or bladder issues when they try to go for a jog or something of that nature.
spk_1: 13:33
Can this just hang out here for, like, 20 years? I could Someone wells there? Yeah, well, past their baby years Like, just realized like Oh, yeah, this problem. Okay, that makes
spk_0: 13:43
sense. It was about four months ago, a patient of mine, and she's in her seventies in a wonderful woman. And she was laying on her back on the table and she lifted her head up to tell me something. I was across the room and I turned around and I saw the ridge on the front inside her abdomen and I said, Oh, my gosh, we need to check you for this. And we checked her. And the craziest thing, this woman was a forefinger gap. So that is really, really rare. I felt that twice, and this was one of that times. A forefinger gap from top to bottom, Her youngest child. It's 52. And so if this can hang out there and one of her main complaints and the reason she comes into my office is because s I joint pain, lower back tension, she just has such a tight lower back. So she'll say things like, Oh, it's just getting tight again and things of that nature. So that's where it's just like it can just be there. And that's what I said, Like intentional work is how you have to fix this. You can't crunch your way or plank your way out of this. You have to, like, do the work to reap the benefits of it.
spk_1: 14:48
So, yeah, actually, can you define s I joint for us? Oh, sure, it's
spk_0: 14:53
a crow iliac joint. So within the pelvis, you were right on the left side and they meet at the sacre on, which would be the very bottom of your spine. So s I joint pain like, have you ever seen the dimples on someone's the lowest part of their back? That is the S I joint mumble sides, though it's a very stable structure but doesn't have a lot of movement. But movement that is happens there is very important there. So that is what that is.
spk_1: 15:16
All right, so I'm gonna recapitalize. This is wrecked. I talk just a little bit
spk_0: 15:19
as we're gonna get back and forth
spk_1: 15:20
here, so it's probably it's hanging out on a lot of people. It's basically the core muscles not coming back together properly. And you can look at that guy. There was three points, and I think I wanna get the first point. Correct? It's under the diaphragm. But if you were feeling kind of by the brawl line, so is that right? Would you consider it right below the broad line? Essentially. Yes. So there should be kind
spk_0: 15:39
of like a little divot there in the abdomen below the brow line below the rib cage. Right where that rib cage makes a vey That's where you're testing.
spk_1: 15:48
Yep. And then right above your belly button and right below your bellybutton and the fingers point up, up and down. Right. Because they're like going horizontal across the humans. Okay. Got it. You know,
spk_0: 15:58
when they should be side by side
spk_1: 15:59
on, gyu should be laying on your back feet up. So, like, bent, bent knees right feet off. Yeah, flat on the ground. And then you're lifting your head up on every point and looking for it to be above two fingers, and then there's a problem. Then you need to go. Then you gotta do some work. Yes, absolutely. So when we're talking about what is all under the public floor therapy umbrella. Would you call Diocese Erect I things for that? Like what you're doing for that? The interventions for that. Would you call that fell pelvic floor therapy or something different?
spk_0: 16:26
Yes, I would. I would call that. I would include that in it. I know there are many programs that do not, and they're missing a big chunk to it so you can have the strongest muscles in the pelvic floor. You know, if you just wanted to, like, specifically, target those muscles. But it doesn't matter if the rest of the cylinder doesn't work because the cylinder is a functional unit. So if you've got energy leak happening somewhere, the whole thing isn't gonna work together.
spk_1: 16:54
Yeah, okay. I love this. So pelvic floor therapy. What else fits under public for therapy? So we normally think about kegels, which is a really short sighted thing. And kegels what? Ark Eagles. That's over that just in case there's someone listening. Who sure? Familiar. What muscles are we talking about with that
spk_0: 17:08
so specific with key goes we're talking about Oh, they're so many in the public floor that it's not even really worth it to name them. But we're talking about deep muscles that are going to contract the pelvic floor, which means they're gonna shorten it. So anytime you perform a Keagle, you are shortening those muscles. The problem that happens with constant tingling is that you're creating shortened tightened muscles, and short, tight muscles aren't functional. So many O b g Y n ds will tell you like, Well, you could just keep go your way out of this. That's just not true anymore. And we've proven that with many pieces of literature and evidence based practices to the point where we have to start looking at the whole entire body as a functional unit and we're talking about the core, just focusing on the bottom part of that cylinder is not going to make it better time. So a good analogy would be like an athlete that injures their knee, were never looking to rehabilitate the knee. We're always looking at the hip and upwards from there and the glutes and that kind of thing, so we have to have a wide lens toe look, att, these issues and the key goals, the ideology of the key goals is a narrow lens, which is that's what we want to get away from.
spk_1: 18:22
So what I believe she's saying is if your postpartum or whatever and your pee in your pants when you're doing jumping jacks, it's not just about Kegels, because that's that's the pain point through. I realized things were not awesome when I got on the trampoline with my Children, and things were just not all together the way we wanted them to be, Right. So exactly what you're doing with dioceses wrecked. I independent on that area is different. But if someone's got pelvic floor, like, what else does this look like for them? So maybe we pee in her pants a little bit, Maybe more. There. What are some other symptoms? You'd see it like the public Lord is. Is it Is it like, let's talk about a spectrum so little bit of a problem. Big problem. What are some of the captain's? You see?
spk_0: 19:05
Yep. So a little bit of a problem could be like a sneeze. Ah, hard laugh and you get a dribble. And for some women, they don't have any incontinence. So for some, it's like they have pain after every single bowel movement within their public floor. So that's also a key sign. A bigger problem would be Every time they job, they completely lose their bladder control. So they have to wear a pad or a diaper of some sort when they do that, or they pick up a heavy dead lift or any dead lift, for instance and the same thing happens. So those are big problems when we have to, like, start adding in pads and diapers to do things that we enjoy. That's when I see like Okay, this problem has been evident for quite some time, and we've just accepted that. That's just the way it is. So we've utilized other resource is to help us along with that s O. It can range from like pain after a bowel movement, pain after intercourse, Thio full on pee pants To be totally honest, so really important. Er it's good. Yes, yes, and it is really important to note that, like when I say full on pee pants like that is, there was a reason that caused it. If you're standing there and then your whole entire bladder lets loose, that's totally different. That's like Kata Quanah that is a medical emergency. When we're talking like postpartum in the postpartum world, we're talking about a reason. Trampoline. Jumping, laughing, sneezing, coughing, Raising your child. Yes, And then the situation happened. So big difference between the two just to clarify that
spk_1: 20:37
I have another way that people can have public floor issues. How about long term constipation or diarrhea, where people are kind of holding on and gripping their butt muscles and they've created? It's a habit that's created a What do you think about that?
spk_0: 20:48
That's totally, totally present. And that's something that has also not talked about
spk_1: 20:54
because nobody wants to talk about facts that they haven't pooped for two weeks, you know, or they
spk_0: 20:59
can't stop pooping. Nobody wants to talk about that stuff, but the way that it affects your musculoskeletal system is a big deal. So we do see in my clinic where Matt that chronic constipation patients, the connection between chronic constipation dioceses, wrecked I and incontinence. I haven't written a paper on it or anything, but boy, I feel like I could yeah, because it's just so present.
spk_1: 21:25
Yeah, and for the record, I love talking about poop so we can talk about pooping here. I do love talking about this all day, every day, but it is it They want people to feel comfortable around this cause it's good to have this be more regulated. And, man, I think constipation postpartum is like something that happens depending on what we were on. Like how that birth process with you know, there's just so many factors. It's like trauma. So it is trauma, his trauma, Obata to the body. And we're not really treating people postpartum like you. By the way, you just had a traumatic experience. Go enjoy this bundle of joy and don't ask for help. No, doesn't. It just doesn't work. And people don't know where the public for therapy is like a thing that you should have a right to, and that you need Resource is for it's hard to find. Resource is for honestly, it is. It very much is after when you're looking for public
spk_0: 22:11
for therapy. Well, you want to look for is like someone who is doing it. So just going to a jet. Any type of general practitioner who doesn't know what you're talking about that's not gonna help you and so definitely do Figure out who is doing this in your community are close to you. And that way you can go to them for help. So, you know, it's like I don't go to my medical practitioner when I sprained my ankle because, you know, she's too busy for that stuff. She's dealing more with, like, internal medicine. So go to the people that specialize in what they're doing. Yep, that's
spk_1: 22:47
great advice. So you have a personal experience with this that really brought you into really researching it and kind of figuring out how to handle this, right? So tell us a little bit about that.
spk_0: 22:57
So my first child, he is h The delivery process with him was really traumatic and not just physically traumatic, like the damage that was done but the like, the emotional damage that was happening during it. So during the portion of labor in which actually pushing my baby out of me was four hours and I was on oxygen, I went into maternal exhaustion, and then I'd have to take off the oxygen mask to vomit because of all the medications. But at one point I asked like where is he and they responded to me and they said, We just need you to shut up. Oh, gosh, Yeah, And then another point in labor, a nurse had told me that I needed to suck it up. So anyway, long story short, he had shoulder dissed OSHA, so his shoulders were stuck on my pubic joint. And so they were using the suction on his head, and they were pulling on his head. So it looks like a plunger when they put that on top of the baby's head. So the rule is, and this is what I was told later when I, like, spoke with lawyers and things. But the rule is when that suction pops off three times the baby's emergency C section. So after the third time popped off, it made this like, huge noise, and I didn't know what was happening. And I said, What is that? And then it popped off two more times on Dhe. Then Eastern was delivered, so there was a lot of sketchy things that happened in that hospital in ST Louis and, you know, whatever. But what I found was afterward that had this tremendous pelvic floor pain and I could not do so many things and I would be six months postpartum. And my friend said that had their kids are running races and doing all these things that I did before and I couldn't do it. I was in too much pain. When I reached out to different practitioners, I kept being hit with the same thing and and new, knowing what I know now like it's just really inadequate. It was really inadequate care. So I started researching articles on public for pain and public for dysfunction, and I kept coming across the same article that would be talking about breathing with public four. And I like Okay, what keeps seeing this? So I need to dive and more to it. And I'm a natural type three angiogram, and I'm a learning all type of person. And so that is totally
spk_1: 25:22
what I have to the threes. Yeah, it's like
spk_0: 25:25
and it kind of grew from there, and so I was able to take this information and start utilizing it on myself. And then my pain was gone, and I remember specifically, I remember the day where I was like, I don't have this pelvic pain anymore. And I went for a jog and I didn't have pain. And then I just started likes, you know, ugly crying, like the snot and everything because I was so happy, like I figured it out. So then my second child, she was born four years later and we had a C section Clancy section with her because I was not gonna go through that again. So I immediately started doing the public for rehab. Like once. I started feeling pretty good after that. And then I had our third child and he was a C section as well. And two weeks postpartum from him. And I'm not recommending this for anyone else. This is what I did for me because I knew what I was doing. But two weeks postpartum, I started doing public floor really easy, simple rehab. And by six weeks, I felt awesome. So
spk_1: 26:23
that's a huge statement when you just had major abdominal surgery, by the way. And how are the two and three
spk_0: 26:28
there about two years apart? Yeah, and that's about 2.5 closed. Yeah. So fairly close in my o b g y n. He told me it takes about two years for the tissues to physiologically go back to normal and normal and air quotes again. Like whatever your normal waas. So two years for your tissues to do that. So any time I see ladies that have kids that are less than two years apart, that's also like, Okay, we have excessive stress on those areas, so we need to just proceed with caution with them.
spk_1: 26:58
Yeah, that was regardless of the type of deliver you have takes. Yes, yes, two years. Get up. Well, yeah, I This house is not about this. I just keep to myself. Don't you say how babies over two years apart. So it's not like I mean, twins, right? In case you haven't planned out your babies yet, I'm just letting you know there are a lot, like some time there, a little bit like twins when they're less than two years of her. Oh, they are. And I wanted to mention I was thinking about this, and I forgot that you also lived in ST Louis and I wanted people to realize that when you were there, you were going to post grad school essentially right. You're going to medical school. Essentially, that times? Yep. So u n chiropractic school? Yes. You're already an athletic like you already end outside of training. And you and this is the kind of person like that still lost, right? Because there's just in the information and really it's like it's in your scope, right? Like it's in your skull. That makes sense. You're into, like, physical therapy muscles, etcetera. Like this is your zone in your jam and you're still like, I'm so lost right
spk_0: 28:00
now. I think that was the most the most frustrating part of all of this. You know, this wasn't like accounting where I didn't know what I was doing. This was like the human body. I knew about it, I was studying it and nobody had answers for me. And so I really wanted a mentor to, like, learn under and have them help me. But there wasn't information there. And if there was, I couldn't find it honestly. So that was extremely frustrating. Thio just not have information out there. It makes you feel very, very lost. And had I not have the background that I have, I honestly don't know what would have happened. Like I eventually probably would have adopted a mindset of, Well, it's always gonna be this way. So you just might as well deal with it,
spk_1: 28:43
right? And those people, That's not helpful. Yeah, I mean, I can on Lee. Just think about all the medical conditions that I see all the time, and that's like a very common the person I talked right before. You mean it was like years of irritable bowel stuff, like, Well, she's just thought, Well, this is just how it is like my whole family. Very similar, like same thing and as you were talking about, it's really disheartening when you're sitting here learning of the Bach, the body, and you don't know what to do with that. I mean, I think so many people probably just resonated with that story, right? They're going to Seattle for different health, whatever or whatever it isyou know. We've all had felt that way. And so I really think many people probably saw themselves in that piece right there. Okay, so to kind of like summarize a little bit, we haven't really even talked about the treatment a little bit, so let's give it a little bit more homage before we wrap because you talked about breeding. And I think this is such an interesting thing. I also have felt similarly like when I learned how to breathe appropriately. I was like, shocked at all the downstream effects that I had on Oh yeah, muscle health postpartum. So that was where I first noticed it. But later on in just like my unrealized dress for self. So let's talk about breathing and how we discredit it or we don't. We don't consider it as big of a deal, but like there's so much feeling that comes from them.
spk_0: 29:52
Oh, there's so much healing and truthfully, like they're so many big name practitioners out there that are they're doing entire rehabs on breathing now. So my suggestion is like, if your rehab is not talking about breathing, the need die little bit deeper. Maybe find somebody. That is because this is like the basis. The most fundamental thing you could do with movement is your breath. So one of it an easy tool to figure out like are your belly breather. Are you a chest breather? Did you take one hand on your chest? One hand on your abdomen and you'll inhale through your nose and which hand moves Maur suicide note. Here, your chest hand should move a little bit. Your belly hand should move a whole lot more. And that hand you should feel movement 306 degrees around you, like out into the oblique muscles on the sides, the front side and then maybe feeling a little bit into the back. That was harder to feel and wait. But that's the proper, efficient way to breathe, because we're utilizing the diagram versus chest breathing. Predominantly, we'll just see a lot more upper back pain. Well, Seymour, neck paid or headaches. And if you carry your stress in your upper quadrant of your body, you're probably a chest breather. So even, like from the nervous system aspect of this, like when we're constantly in a heightened state and we create that adrenal stress, putting more stress into those muscles of the upper back is gonna heighten everything else. So it's very difficult to teach someone that has no idea about breathing and then tell them you're actually
spk_1: 31:30
breathing very inefficiently. They'll look at you like you have
spk_0: 31:33
three heads, but it's just slow in study. And so What you could do is you want to figure out what kind of breather you are. Then you move into just slow exercises, and eventually this is where intention and a good habits come into play. Eventually, you'll just start doing it because you're nervous. System will rewire itself, and that's just how you breathe. So breathing is probably I wrote this in my book to is the component of rehab that is missing through and through is how we're breathing and how we're efficiently using that diagram to support our core. Yes,
spk_1: 32:07
and it affects your appellate floor. It effects stress pieces. It effects. Pain isn't we're talking about. Yeah, it affects a little bit of everything. In Episode 64 there's a breeding coach, Marco Tessie, who kind of walks people through that exercise on like what that should feel like. Essentially, yes,
spk_0: 32:22
I listen to that way,
spk_1: 32:23
Okay, so if you want a little more deep dive on that, that's a good place to start. But, Kelsey, you just mentioned your books. Let's talk about your book. You just read a book about public floor therapy about this. So tell us about it.
spk_0: 32:32
Yes, So I wrote the book, and it is available on Amazon now for purchase or through my website. But it is written to women because I was that woman who didn't have that information. So I wrote it to women. It's about 30 pages. It has pictures of these exercises. It's of me doing exercises, and it is a why we're doing this. Why is this important? And here these exercises with a program created for them. So all they have to do is like, show up, be intentional about it and get it that they don't have to do the back, you know, the back work that I already did. So it's there for them and then they can move forward on there. So it's super exciting to finally have it out there. And when I was teaching public four classes, my very first class I taught here in Mitchell had 27 win it, and I had no idea that 27 women would show up with a Stein of said come before class. That's all it said, and that was incredible. And in fact, in that class I checked every single person for dioceses wrecked I and two did not have it well, and the rest of them were like regular gym goers. One of them was 78 years old and was exercising all the time like this is present. So in the book, there's a whole section on Dioceses wrecked I and how we can fix that ourselves. So the book is exciting. I'm just so thrilled that it's finally out there so women can get their hands on it. And one of the reasons that I was talking my husband like, how could we reach more women? And he just said, You need to write a book.
spk_1: 34:06
He's He's always like their leader. Yeah, he's really always like the, uh he's like the voice of intelligence there or something. He is the voice of
spk_0: 34:17
reason, and he said it and I looked at him and I was like, You're so right And then I just started typing, and then it just kind of pieces just fell into place, so just excited that it's out there. What's
spk_1: 34:27
the book called Chelsea? So
spk_0: 34:29
it's called from the floor up and at Home Guide two public four house and so you can search that on Amazon if you want from the floor up, and then you'll see it's a red cover, $20 so super inexpensive for women it's against. Yeah, another reason that I wrote it was I kept having women. They would message me, it would email me and they would say, I really want to come to your class But I'm scared. I don't want other people to know I have this issue or that they were like a prominent figure in the community, and they didn't want this to be a sign of weakness for them. So even though many people would be like, Oh, that's so silly to think that that's a real issue. And when I have 15 women, that email, that's me. I'm like, Oh, my gosh, they need something they can do at home. Yeah, And then they
spk_1: 35:14
because there's 100 more that didn't e mail you exactly. Yeah, if someone doesn't know, like having 27 people show up for a class, it's like just sort of kind of mentioned is fantastic in the age of Amarillo. Yeah, right. Like we don't like like no one wants to leave their house kind. So that's like, fantastic. I'm to see these people in person.
spk_0: 35:33
Yes. Yeah, I talked like six more classes after that. And I went to Chamberlain to teach a class. And I think there was 25 women there.
spk_1: 35:42
Yeah, And that is that What she's referencing is like a town of a small town, if a couple 1000 You know, Sal er, you have the same class size. Yeah, it's really good. It's a vote of Hey, we needed this resource. Thank you so much for creating it like not the end, but, like, right. Thank you for this. You know that Because to write a book, important to be, ah, low cost in something accessible that people can get in a few pages is a really big deal. So we are 100%. Well, they'll be in the show. Notes, please. Or you can go to Amazon and look for from the floor up by Dr Kelsey Dub S D. O B s H. What's your website? Is that Dobisch? Cairo Dobisch. T o B E s h C h i r o dot com. Yep. Yes, Great. Kelsey, thanks so much for coming on today. And for really super enlightening about I can't wait to call this episode beyond the key goals. Dioceses. Yeah, that's a great That's a great title. So any gut reaction pun intended that you'd want to leave people with today if they heard this episode. And I thought, Oh, my gosh, this woman is speaking directly to me. Like what piece of advice do only them with that they can start doing today that the piece of
spk_0: 36:45
advice would be to never settle. So regardless of what you're struggling with, never settle thinking that that type of pain you're in like is normal and is the way it's gonna be. Yeah. So reach out to people, find people, that professionals that can help you, that I've already done the leg work. We're more than willing to help you. That's why we're in the field. We want to help people. So that is my biggest piece of advice is like, Do what you need to do to get better and surround yourself with a powerful, wonderful tribe
spk_1: 37:14
of people. Yeah, I love it. Fabulous advice. You can always be a few inches better than yesterday, and they didn't have to be a bad thing. It's just like there's so much opportunity. That's not really right in front of us. We have to go digging for it. So thank you so much. You're welcome. One of the best gift you could give us at the less stress life is your feedback. We are paid in podcast reviews. If you enjoy this or any other episode, please leave us a review in the iTunes store or from your podcast app. Just search for less dressed life as if you're not already subscribed. Click on the banana face image scroll to the bottom where it shows the text of other reviews and write a review while you're there. Hey, make sure you hit. Subscribe for Android or stitcher users. You gotta go to the desktop site and search for less dress life and then scroll down to leave a review. Stitcher doesn't load Apple reviews on their site, so if you want, you can leave a review in both places. Your feedback means a lot to the success of the show. Thanks so much for taking the time to do that. You rock