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Core Foundations for Men Rehab Course

(6 customer reviews)

$119.00

Core Foundations for Men is an 6-week online program designed specifically for men to build the foundational strength of your internal core muscle and gradually integrates that essential strength into your everyday life. This course specifically addresses diastasis recti rehabilitation as well and functional core weakness.
This course is good for: Men with functional core weakness, low back pain, diastasis recti, pelvic floor weakness, sciatica, sacroiliac instability, rib pain, abdominal hernias, upper-back pain, post-surgical rehabilitation, and prostate surgery recovery.
Access: You will have 8 weeks of access to this 6-week course.
Learn more about this course HERE.
Purchase your ABDOMINAL REHAB SPLINT now and get $5 off! Abdominal splinting is an important component of The Tummy Team functional core rehab process and we recommend 90% of our clients use a splint in the initial portion of their course. Before you purchase your course, be sure to understand the benefits of abdominal rehab splinting and find the right one for you HERE .
**To avoid any confusion, please do not share accounts when going to purchase a course.  To direct family and friends to our programs, you can either refer a program to someone with a link to our site or purchase a gift voucher for someone. Thank you!

 

 

SKU: cfm-course-1 Category:

Description

Course Outline:

Week 1: Anatomy and Awareness
Week 2: Core Connection
Week 3: Neutral Pelvis Alignment/Prostate Health
Week 4: Neutral Rib Cage Alignment
Week 5: Core Challenges
Week 6: Core-Strong Lifestyle

6 reviews for Core Foundations for Men Rehab Course

  1. Vince

    I didn’t know I had a diastasis until I ended up in A&E with another problem, when I did a sit up the doctor noticed it and said I had a hernia. My own doctor thought it was a hernia also, not until I went to see a surgeon did he tell me not to worry it was a diastasis and that it was not a good idea to operate on it as the operations usually fail. If not for going to A&E I would probably have not found out about it for years. I have a strong suspicion that it happened when I was straining to lift a job at work, which I shouldn’t have been doing.
    I am 55 and I am semi retired but active so I was not happy at the thought of having something that may inhibit what I want to do.
    Having looked around the UK there is very little information or advice about diastasis. I wanted to find out if I was okay to swim with it and looked online and found Kelly’s video on swimming with diastasis and followed the link to the Tummy Team.
    In fact I have just managed to see a physio who specialises in it and has confirmed that what I have been doing with the Tummy Team is absolutely right.
    As daft as it sounds, the single biggest impact on my life was learning to breathe. Having started yoga just before finding out about my diastasis I did not get what they were going on about with breathing. I seem to have spent a life with my tummy going out when I breath out and in when I breath in! Trying to change an action that seems to embedded in your subconscious is challenging.
    I would like to thank Kelly and the team for creating this program as here in the UK there is very little awareness of it, especially if you are not a pregnant woman. I do feel a whole lot stronger in my core.

  2. Mark (verified owner)

    I knew I had a diastasis recti as I went to my doctor to make sure it wasn’t a hernia. Once I found that I had it I researched to find out what exercises I needed to do in order to repair myself. I had great difficulty finding exercises that were not designed for women who had just given birth or for women in general.
    My doctor having diagnosed the condition only suggested doing google searches to find exercises that I could do to fix the issue. I don’t think she knew much about helping men with the condition.
    I found exercises online for women and was in the process of modifying these for me when I found The Tummy Team’s site and signed up for the Core Foundations for men.
    I am 60 years old and I do a lots of computer work. Lots of sitting and talking with clients. Fitting in exercise when I can. Bushwalking and hill climbing. Gym work, group classes in Pilates and RPM. I noticed I had back pain after doing yard work and back pain after playing golf. Tiredness. The diastasis recti prevented me from exercising the way that I wanted.
    When I started the program, I thought I would just get a bunch of exercises to help me overcome my immediate problem, the diastasis recti that I had developed. I am glad the program was not focussed just on the exercises to fix my immediate problem.
    By getting me to understand how my body works and the role the transverse admoninis plays in stabilising my body and what I needed to do to engage it was a game-changer.
    It meant that once I finished the program I understood why I was doing the stretches and exercises that help me to strengthen my core and how to incorporate them into my daily life.
    It frustrated the hell out of me that I couldn’t skip ahead to the next lesson to see what was coming up without finishing the lesson I was doing but I now understand why the program is set up that way and I wouldn’t recommend changing it.
    The single biggest impact on my life was knowing that the diastasis recti was a problem that I had could be fixed and fixed without surgery.
    I was committed to the program so was motivated to finish it. Time was my biggest issue but this was important enough for me that I found time for it.

  3. Paul

    I am 52 and I have struggled with back pain for much of my life and had a discectomy surgery between my L 3 and 4 vertebrae some 17 years ago. Recurring lower back pain has impacted my work and general outlook on life. I have a physical job as a Zoo Keeper (classified as an industrial athlete) and do general gardening and handyman work at home. I did Core Foundations for Men and noticed a significant improvement in my back pain in the first 4 weeks. I like the simplicity of Kelly’s approach. She is a clear communicator (though the vehicles behind the blinds were a slight distraction at times).
    I believe that to make functional core strength a part of one’s lifestyle is pivotal to a healthy happy life style, certainly in my case, so I will endeavor to continue to make this a part of my life. The most helpful part was being able to visualize which muscles to engage as well as be equipped with simple achievable exercises.

  4. keith (verified owner)

    I am a 46 year old law enforcement supervisor. I do sit a lot at work. I’m behind the wheel or a desk a lot of the time. Being in SWAT I wear a lot of heavy equipment, so that demands a lot of me physically. I have typical chores and routines at home and I do try to exercise 5+ times a week. I found The Tummy Team in a web search after struggling with diastasis recti, functional core weakness and back pain.
    The diastasis recti made me self-conscious during team workouts at work. The lower back pain hits when I’ve been standing for an extended period or sitting/laying in a not so normal position. I did seek medical advice and was told the diastasis recti is normal and nothing to worry about. I felt there was something I could do about it and did some research which pointed me to The Tummy Team.
    I noticed a difference in my symptoms in the first 3 weeks with the Core Foundations for Men program. I am no longer self-conscious about working out in front of others. I have noticed some relief on my back pain. There may be more to it and I will see a specialist concerning my back. This has definitely helped to change my slouching posture and provided me a foundation to continue building a functional core. I would definitely recommend this program to anyone suffering from diastasis recti. It won’t get fixed over night, but this program will get you on the way!

  5. Noel (verified owner)

    I am 78 years old and had a diastasis and functional core weakness. I was struggling with general discomfort and concern the “alien babies” in my stomach were going to burst out someday. I had surgery for an umbilical hernia a couple of years ago. DR became more apparent after that. Saw doctor about a “floating rib” problem where something internally suddenly pushes out a rib which is painful. No real treatment offered. Looked up DR on the internet and there you were. I was a little apprehensive about taking a video course but I am so impressed with what you have done. Clear and to the point and not an “um” or an “er” anywhere in the presentations. Very professional on both content and communication.

    I noticed significant improvement at about 4 weeks. If I remember to breathe correctly, it makes a big difference. If I remember to stand tall and walk tall, it makes a difference. Sitting at the computer I regularly remind myself to be in alignment. Pain to the right side of my body is still there intermittently and may show in the rear, side and front above the hip and around the kidneys. I am feeling that I’m more in control of my body than I ever thought about. DR is still a significant gap but if I breathe correctly, its signs are less obvious. And I’ll be more watchful about how I jump out of bed or raise up from a prone or seated position. And I have plan to keep moving forward as I’ll keep returning to the exercises and incorporate them into a regular event.

  6. Denny (verified owner)

    I am 46 and I went to a family doctor, sport therapist and a hernia surgeon. They told me I have diastasis recti and there really wasn’t any treatment for it. I was hopeful and hesitant when I found The Tummy Team. I noticed an improvement in my back pain, functional core strength and constipation in the first week. I still have the rib pain when sleeping and the diastasis recti underneath my sternum but I have a plan to continue moving forward. The most significant impact was understanding the overall function of the core muscles.

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FAQs

How It Works

We have a thriving community of online clients from all over the world in our private member’s forum. You can use this to ask our therapists questions, get encouragement, or receive additional instruction. You are not on your own during this journey! And we don’t revoke access to the forum when your program ends – you can continue to ask questions as you continue your core strong journey.

We also offer eSessions (virtual appointments) if you need more 1-on-1 instruction.

Category: How It Works

We recognize that it can be hard to understand exactly how this online rehab thing works. Rest assured, our programs are based on research and functional anatomy. Each of our online programs is a direct reflection of what we do with clients in our clinic in Camas, WA. Because we spend so much time on education in how the body was designed to function, it is easy to translate this into a guided online program. Each week you have educational videos, instructional videos, exercise cards, charts, assessments, and a rehab plan. You’ll watch the videos, print your handouts, and then apply what you’ve learned throughout the week. We have even more information on how online rehab works here.

We also have extensive information on what to expect for each specific program. Find the program you are looking for in our store and then click “View Sample Videos and More” to learn about what that program offers.

Category: How It Works

Splinting is a valuable part of the rehab process, but it is not the whole program. It is possible to rehabilitate your core without a splint; however, we have seen many benefits of splinting alongside our rehab program. It can speed up the healing of diastasis recti, it provides sensory feedback to help you understand what your core muscles should feel like, it increases blood flow to the damaged tissue, and ultimately reinforces what we teach in our core rehabilitation program. See more FAQs about splinting here.

Category: How It Works

Program Access

Our programs are rehab based, not fitness based. We spend a lot of time educating you on how your body is designed to function and how to address pain and dysfunction. Because all of our rehab “exercises” are functional, they are designed to seamlessly integrate into your daily habits. By the end of our program, these routines will be second nature to you. There is no real need to re-watch the program once you’ve intentionally made these changes in your lifestyle.

Remember: There are two extra weeks of access built into each program AND we offer 6-month & 12-month membership options that are available in our store HERE.

Category: Program Access

This is physical therapy and as such, clients need to be progressed at a certain pace to see results. The effectiveness of the program is due in part to the accountability and structure of the programs. Each piece builds on the previous training, allowing the body the ideal amount of time to build strength before taking on more. 

Category: Program Access

If you know you will be traveling or something will prevent you from keeping up with your program, please contact us to discuss the option of manually pausing your program access. We don’t recommend starting and stopping rehab if you can help it because it can hinder your progress, but we understand life happens.

Remember: There are two extra weeks of access built into each program AND we offer 6-month & 12-month membership options that are available in our store HERE.

Category: Program Access

Yes, our platform is now optimized for use on these devices.

Category: Program Access

No. Online programs are for Tummy Team clients only. If friends are interested, please encourage them to sign up! We cherish your referrals and appreciate your honesty.

Category: Program Access

We don’t provide DVDs and are not currently on any streaming devices. However, the program can be accessed from a desktop, tablet or even a mobile device.

Category: Program Access

Diastasis Recti Questions

Diastasis healing times vary by person and depend on two things: the depth and width of the diastasis, and how effectively you implement your Tummy Team program tools. Most Tummy Team clients with a 3-4 finger gap or less can close their diastasis and initiate the functional core strength rebuilding in about 3 months of intentional functional core rehab.

There are other factors that can influence healing such as sleep, nutrition, chronic parenting postures, and hormones.

No, it is never too late to restore your core! Diastasis recti, functional core weakness, pelvic floor symptoms, and other related issues can be repaired no matter how long it has been since it began. We have helped thousands of men and women reverse these things and we can help you too. See our offering of online programs.

Miscellaneous

Refunds are not given for online programs. We stand behind the effectiveness of our programs, but as with all physical therapy, the effectiveness is in part determined by the client’s application and integration of the content provided in the programs.

Please see our full policy information here.

Category: Miscellaneous

About diastasis recti

Diastasis Recti is a midline separation of the right and left sides of the abdominal wall. It can happen to men and women, regardless of age, weight or fitness level.  It is common in pregnancy and postpartum due to the added elasticity of the connective tissue.  With Diastasis Recti, the connective tissue that runs down the center of the abdominals (the linea alba) becomes thin and your organs push forward, contributing to a bulging tummy and increasing the risk of a hernia. Because the abdominal muscles help support the back and organs, a separation will cause your support system to be weakened leading to instability and pain.

Yes! Diastasis recti can be corrected with Functional Core Rehabilitation. This is the specialty of The Tummy Team. The treatment of diastasis recti includes a reconnecting to and retraining your internal core muscles in upright postures and optimizing your posture and alignment so your core engages and elongates consistently during all-day functional movements.  In addition, rehab will improve the sensory connection of the muscles, the blood flow to the connective tissue, and minimize movements that create intra-abdominal pressure on your tummy.   The Functional Core Rehab process includes some initial retraining exercises and stretches but is much more about retraining movement patterns and the functional use of your core muscles. 

Diastasis recti presents differently in different clients. Sometimes you feel like you have a gaping hole in your tummy, or a bulging, tenting, or “pouchy” tummy or you could have trench down the midline of your belly that sometimes bulges up when you cough or do a sit-up motion.  Other times you cannot tell by looking at the tummy but you have consistent symptoms of Functional Core Weakness like a weak, deflated abdominal wall, chronic collapsed posture, low back pain and instability, weak pelvic floor symptoms, and/or a sluggish digestive tract. The Tummy Team offers a self-check video that can walk you through checking yourself for a diastasis. (view it here).

Diastasis Recti can negatively affect much of the quality of your life and if untreated can contribute to chronic low back pain, pelvic instability, sciatica, digestive issues, birth complications, and serious pelvic floor dysfunction.  In addition, the muscle imbalance and movement strategies that cause diastasis recti can put you at risk for developing an abdominal hernia that can be painful and in some cases life-threatening.  Diastasis Recti (and all the related symptoms and side effects) is effectively treated with Functional Core Rehab.  This is not a cosmetic issue, it is an important medical condition that needs to be treated.

Diastasis Recti is a midline separation of the right and left sides of the abdominal wall. It can happen to men and women, regardless of age, weight, or fitness level. It is caused by the most common compensation pattern for Functional Core Weakness: consistent forward and forceful pressure against the abdominal wall. This pressure can be from chronic poor postures, traditional abdominal exercises like crunches, sit-ups or planks, chronic constipation, and habitual bracing or bearing down.  Diastasis Recti occurs commonly in prenatal and postpartum women due to the additional pressure of the growing uterus, extra elasticity in the connective tissue of the abdominal wall due to pregnancy hormones, and additional forward pressure from constipation and breath-holding and bearing down during delivery. 

Belly bands or abdominal binding are similar to abdominal rehab splinting which is an important component to diastasis recti treatment.  An abdominal rehab splint is a medical-grade, non-constricting support that reinforces the functional use of the inner core muscle known as the transverse abdominis. When used properly, it helps:

  • promote neurological reconnection to the atrophied muscle
  • protect and support the spine and abdominal organs
  • give temporary support to the core while it is rehabilitated
  • bring together and stabilize the two sides of the abdominals to help heal diastasis recti

It is important to combine abdominal rehab splinting with a comprehensive rehab approach or the use of a splint can actually lead to disconnect and slow the healing process. The Tummy Team sells rehab splints and recommends them with all of our online rehab programs.

No, diastasis recti is a stretching (sometimes severe) of the connective tissue that runs down the midline of the abdominal wall.  A hernia is when that connective tissue tears.  A severe and untreated diastasis can put you at risk for developing a hernia and some people have both a diastasis and a hernia.  However, the rehab process is very similar and even hernias that need surgical repair benefit from Functional Core Rehab before and after surgery.

In most cases, diastasis recti can absolutely be prevented. Diastasis Recti is caused by repetitive forward forceful pressure on the abominable wall that is more prevalent when there is a muscle imbalance within the core muscles. When you identify and minimize the forward forceful pressure movements and strengthen the internal core muscles so they are not significantly weaker than the external muscles then diastasis recti can be prevented.  

Diastasis recti is typically measured by the number of finger widths you can fit between the right and left side of the abdominal all on a diastasis check.  Anything more than 1 finger is considered a diastasis.  Diastasis that are 2-3 finger-widths are considered significant and separations of 3 fingers or more are considered severe.  

Diastasis Recti is caused by chronic forward forceful pressure on the abdominal wall that causes the connective tissue to stretch and the tummy to bulge or tent. This occurs most often when men have weak internal core muscles, live in collapsed postures and hold their breath and brace or bulge their tummy when lifting, bending, moving, and straining.  Addressing the muscle imbalance and retraining core strength and functional movement patterns can reduce the diastasis. The Tummy Team has an online rehab course specifically for men with diastasis recti. 

Yes. Diastasis recti is a symptom of functional core weakness.  When the core muscles are inactive, posture collapses and the organs of the abdomen are not supported well.  The intestinal tract functions best with good blood flow and proper positioning in the abdominal cavity.  Diastasis recti and functional core weakness contribute to constipation, difficult bowel movements, and at times symptoms of irritable bowel. 

Diastasis Recti & Pregnancy

Diastasis Recti is common during pregnancy due to the forward forceful pressure put on the connective tissue of the abdominal wall combined with the extra elasticity of the connective tissue due to Relaxin and other pregnancy hormones.  Diastasis contributes to poor fetal alignment, increased low back pain, increased constipation, increased pelvic instability, and pubic bone pain and difficulty during labor and pushing.  In addition, a significant diastasis combined with pregnancy increases the risk of developing a hernia.  The good news is that diastasis can be treated during pregnancy to minimize all of these negative impacts. The Tummy Team offers 3 different online Prenatal Core Training courses to meet the needs of all pregnant women.

Yes, Diastasis Recti can be noticeable during pregnancy.  Sometimes it presents like bulging or tenting of the tummy when getting out of bed, other times it presents with a torpedo-shaped belly bump, and other times you can only identify it with a diastasis recti test.  It is helpful to check yourself for a diastasis and get prenatal core training to help minimize the effects of diastasis and strengthen your core for pregnancy, birth, and birth recovery. The Tummy Team has a “how to check yourself for a diastasis while you are pregnant” video to help you.

When alignment and functional core strength is effectively addressed early, a diastasis can be prevented during pregnancy.  If a diastasis is discovered during pregnancy, it can be minimized and prevented from getting more severe as well.  A comprehensive approach that works on optimal alignment, internal functional core strength and addresses the connection and coordination of the core and pelvic floor is the most effective prenatal treatment. It is important not to wait until after the birth to get care from a specialist for your diastasis. Here is how to start.

Yes! Prenatal core training or Core Preparation for Cesarean Birth are incredibly effective at treating diastasis recti and the connected symptoms of functional core weakness DURING pregnancy.  The Tummy Team has a step by step approach to intentionally address these issues and prepare your core for the demands of pregnancy, labor, delivery, and birth recovery. 

Solutions to Diastasis Recti

Often Diastasis Recti developed over months or years of muscle imbalance and poor movement strategies, but it typically does not take as long to heal.  Depending on the severity of your separation, it could take 6 weeks to several months to completely heal. However, most Tummy Team Clients feel a difference in the muscle tone and connection in the first week of rehab.  We focus not just on immediate results but on lasting results. Full diastasis recti rehab includes reconnection to the sensory and physical aspects of the corset during functional activities and time to allow for revascularization of the connective tissue to stabilize the abdominal wall.   

Diastasis Recti can be effectively treated at home.  The Tummy Team provides several comprehensive online Functional Core Rehab and Prenatal Core Training programs that walk clients week by week, step by step through the rehab process.  It is important to look beyond a series of exercises but to treat the big picture.  Diastasis Recti results due to disuse or misuse of your postural core muscles so retraining your posture in your everyday activities is key. Then spending time on rebuilding your upright core muscles and integrating that strength into your real-life movement patterns is the next step.  This type of rehab is actually best done at home. Check out how our online rehab programs work here.

Yes! It is never too late to treat Diastasis Recti! The cause of diastasis recti is muscle imbalance combined with collapsed postures and bulging the tummy on effort.  We can treat the cause of diastasis no matter how long the diastasis has been present.  The body has an incredible capacity to heal when given the right tools and when it is not compensating for weakness.  The Tummy Team has worked successfully with diastasis recti clients who have been struggling for decades and some clients who are well into their 70’s and 80’s. 

Diastasis Recti treatment is more than a series of exercises.  It requires retraining functional postural use of your internal corset muscle: the transverse abdominis. With The Tummy Team, the initial rehab exercises include active, elongated sitting, belly breathing with focus on exhaling, elongating, and engaging the core and abdominal massage to increase blood flow and sensory connection to the abdominal muscles. The bigger question here is what exercises DO NOT fix diastasis recti as many people are unintentionally making diastasis recti worse doing the wrong exercises. We instruct you to avoid crunches, sit-ups,  planks (when your tummy hangs down and tents), and other high-intensity exercises that require bulging, breath-holding, or tenting your tummy. Simply avoiding exercises that create additional forward forceful pressure on the connective tissue of the abdominal wall will help the healing dramatically. You can learn more about true core strength here.

Yes! Surgery is not the best option. Diastasis Recti (even severe cases) can be effectively treated with Functional Core Rehabilitation.  It is best to find a specialist like The Tummy Team that has the experience and focused training in this work because not all Physical Therapists are trained in the treatment of diastasis recti.  Treatment includes retraining the internal core muscles that are responsible for your upright posture and stabilization combined with removing movement and exercise patterns that bulge or tent your tummy.  The Tummy Team provides this type of treatment online to help diastasis recti sufferers get specialized treatment anywhere in the world. 

No. Body weight has little to do with healing a diastasis. The internal abdominal muscles can be retrained and repaired regardless of your shape and size.  Often repairing your diastasis with functional core rehab gives you more energy and less pain which can help you become more active and kick start some other healthy habits if you are carrying extra weight.  Often clients are told or feel like they need to lose weight before they address the pain or weakness of their diastasis but we encourage clients to start rehab as soon as they know they have a diastasis. 

A bulge that runs down the midline of the abdomen that tents up or pushes out when doing a crunch like activity, coughing or straining is most likely a diastasis recti.  Poor movement patterns combined with muscle weakness forces the belly to bulge and stretch the underlying connective tissue causing a separation of the abominable wall. The separation in the muscles allows what is inside of the abdomen, typically intestines and belly fat, to push through and create a bulge.

Diastasis recti can be effectively corrected in as little as 6 weeks but also could take longer than 6 months. Healing time for diastasis depends on… 

  • The severity of the separation
  • The time the client has suffered from diastasis recti
  • If the client is currently pregnant or nursing (hormones affect healing time)
  • Additional trauma related to the diastasis
  • The health of the client (nutrition, sleep, immune system, and hydration all can affect healing time)
  • How consistent the client is with the treatment plan

Diastasis recti can be effectively treated regardless of the severity and additional factors when the client receives the right treatment and is consistent.

Google's FSQs about Diastasis Recti

Diastasis Recti is a midline separation of the right and left sides of the abdominal wall. It can happen to men and women, regardless of age, weight or fitness level.  It is common in pregnancy and postpartum due to the added elasticity of the connective tissue.  With Diastasis Recti, the connective tissue that runs down the center of the abdominals (the linea alba) becomes thin and your organs push forward, contributing to a bulging tummy and increasing the risk of a hernia. Because the abdominal muscles help support the back and organs, a separation will cause your support system to be weakened leading to instability and pain.

Yes! Diastasis recti can be corrected with Functional Core Rehabilitation. This is the specialty of The Tummy Team. The treatment of diastasis recti includes a reconnecting to and retraining your internal core muscles in upright postures and optimizing your posture and alignment so your core engages and elongates consistently during all-day functional movements.  In addition, rehab will improve the sensory connection of the muscles, the blood flow to the connective tissue, and minimize movements that create intra-abdominal pressure on your tummy.   The Functional Core Rehab process includes some initial retraining exercises and stretches but is much more about retraining movement patterns and the functional use of your core muscles. 

Diastasis recti presents differently in different clients. Sometimes you feel like you have a gaping hole in your tummy, or a bulging, tenting, or “pouchy” tummy or you could have trench down the midline of your belly that sometimes bulges up when you cough or do a sit-up motion.  Other times you cannot tell by looking at the tummy but you have consistent symptoms of Functional Core Weakness like a weak, deflated abdominal wall, chronic collapsed posture, low back pain and instability, weak pelvic floor symptoms, and/or a sluggish digestive tract. The Tummy Team offers a self-check video that can walk you through checking yourself for a diastasis. (view it here).

Diastasis Recti can negatively affect much of the quality of your life and if untreated can contribute to chronic low back pain, pelvic instability, sciatica, digestive issues, birth complications, and serious pelvic floor dysfunction.  In addition, the muscle imbalance and movement strategies that cause diastasis recti can put you at risk for developing an abdominal hernia that can be painful and in some cases life-threatening.  Diastasis Recti (and all the related symptoms and side effects) is effectively treated with Functional Core Rehab.  This is not a cosmetic issue, it is an important medical condition that needs to be treated.

Diastasis Recti is a midline separation of the right and left sides of the abdominal wall. It can happen to men and women, regardless of age, weight, or fitness level. It is caused by the most common compensation pattern for Functional Core Weakness: consistent forward and forceful pressure against the abdominal wall. This pressure can be from chronic poor postures, traditional abdominal exercises like crunches, sit-ups or planks, chronic constipation, and habitual bracing or bearing down.  Diastasis Recti occurs commonly in prenatal and postpartum women due to the additional pressure of the growing uterus, extra elasticity in the connective tissue of the abdominal wall due to pregnancy hormones, and additional forward pressure from constipation and breath-holding and bearing down during delivery. 

Often Diastasis Recti developed over months or years of muscle imbalance and poor movement strategies, but it typically does not take as long to heal.  Depending on the severity of your separation, it could take 6 weeks to several months to completely heal. However, most Tummy Team Clients feel a difference in the muscle tone and connection in the first week of rehab.  We focus not just on immediate results but on lasting results. Full diastasis recti rehab includes reconnection to the sensory and physical aspects of the corset during functional activities and time to allow for revascularization of the connective tissue to stabilize the abdominal wall.   

Diastasis Recti can be effectively treated at home.  The Tummy Team provides several comprehensive online Functional Core Rehab and Prenatal Core Training programs that walk clients week by week, step by step through the rehab process.  It is important to look beyond a series of exercises but to treat the big picture.  Diastasis Recti results due to disuse or misuse of your postural core muscles so retraining your posture in your everyday activities is key. Then spending time on rebuilding your upright core muscles and integrating that strength into your real-life movement patterns is the next step.  This type of rehab is actually best done at home. Check out how our online rehab programs work here.

Yes! It is never too late to treat Diastasis Recti! The cause of diastasis recti is muscle imbalance combined with collapsed postures and bulging the tummy on effort.  We can treat the cause of diastasis no matter how long the diastasis has been present.  The body has an incredible capacity to heal when given the right tools and when it is not compensating for weakness.  The Tummy Team has worked successfully with diastasis recti clients who have been struggling for decades and some clients who are well into their 70’s and 80’s. 

Belly bands or abdominal binding are similar to abdominal rehab splinting which is an important component to diastasis recti treatment.  An abdominal rehab splint is a medical-grade, non-constricting support that reinforces the functional use of the inner core muscle known as the transverse abdominis. When used properly, it helps:

  • promote neurological reconnection to the atrophied muscle
  • protect and support the spine and abdominal organs
  • give temporary support to the core while it is rehabilitated
  • bring together and stabilize the two sides of the abdominals to help heal diastasis recti

It is important to combine abdominal rehab splinting with a comprehensive rehab approach or the use of a splint can actually lead to disconnect and slow the healing process. The Tummy Team sells rehab splints and recommends them with all of our online rehab programs.

Diastasis Recti treatment is more than a series of exercises.  It requires retraining functional postural use of your internal corset muscle: the transverse abdominis. With The Tummy Team, the initial rehab exercises include active, elongated sitting, belly breathing with focus on exhaling, elongating, and engaging the core and abdominal massage to increase blood flow and sensory connection to the abdominal muscles. The bigger question here is what exercises DO NOT fix diastasis recti as many people are unintentionally making diastasis recti worse doing the wrong exercises. We instruct you to avoid crunches, sit-ups,  planks (when your tummy hangs down and tents), and other high-intensity exercises that require bulging, breath-holding, or tenting your tummy. Simply avoiding exercises that create additional forward forceful pressure on the connective tissue of the abdominal wall will help the healing dramatically. You can learn more about true core strength here.

Yes! Surgery is not the best option. Diastasis Recti (even severe cases) can be effectively treated with Functional Core Rehabilitation.  It is best to find a specialist like The Tummy Team that has the experience and focused training in this work because not all Physical Therapists are trained in the treatment of diastasis recti.  Treatment includes retraining the internal core muscles that are responsible for your upright posture and stabilization combined with removing movement and exercise patterns that bulge or tent your tummy.  The Tummy Team provides this type of treatment online to help diastasis recti sufferers get specialized treatment anywhere in the world. 

No, diastasis recti is a stretching (sometimes severe) of the connective tissue that runs down the midline of the abdominal wall.  A hernia is when that connective tissue tears.  A severe and untreated diastasis can put you at risk for developing a hernia and some people have both a diastasis and a hernia.  However, the rehab process is very similar and even hernias that need surgical repair benefit from Functional Core Rehab before and after surgery.

In most cases, diastasis recti can absolutely be prevented. Diastasis Recti is caused by repetitive forward forceful pressure on the abominable wall that is more prevalent when there is a muscle imbalance within the core muscles. When you identify and minimize the forward forceful pressure movements and strengthen the internal core muscles so they are not significantly weaker than the external muscles then diastasis recti can be prevented.  

Diastasis recti is typically measured by the number of finger widths you can fit between the right and left side of the abdominal all on a diastasis check.  Anything more than 1 finger is considered a diastasis.  Diastasis that are 2-3 finger-widths are considered significant and separations of 3 fingers or more are considered severe.  

No. Body weight has little to do with healing a diastasis. The internal abdominal muscles can be retrained and repaired regardless of your shape and size.  Often repairing your diastasis with functional core rehab gives you more energy and less pain which can help you become more active and kick start some other healthy habits if you are carrying extra weight.  Often clients are told or feel like they need to lose weight before they address the pain or weakness of their diastasis but we encourage clients to start rehab as soon as they know they have a diastasis. 

Diastasis Recti is common during pregnancy due to the forward forceful pressure put on the connective tissue of the abdominal wall combined with the extra elasticity of the connective tissue due to Relaxin and other pregnancy hormones.  Diastasis contributes to poor fetal alignment, increased low back pain, increased constipation, increased pelvic instability, and pubic bone pain and difficulty during labor and pushing.  In addition, a significant diastasis combined with pregnancy increases the risk of developing a hernia.  The good news is that diastasis can be treated during pregnancy to minimize all of these negative impacts. The Tummy Team offers 3 different online Prenatal Core Training courses to meet the needs of all pregnant women.

Yes, Diastasis Recti can be noticeable during pregnancy.  Sometimes it presents like bulging or tenting of the tummy when getting out of bed, other times it presents with a torpedo-shaped belly bump, and other times you can only identify it with a diastasis recti test.  It is helpful to check yourself for a diastasis and get prenatal core training to help minimize the effects of diastasis and strengthen your core for pregnancy, birth, and birth recovery. The Tummy Team has a “how to check yourself for a diastasis while you are pregnant” video to help you.

When alignment and functional core strength is effectively addressed early, a diastasis can be prevented during pregnancy.  If a diastasis is discovered during pregnancy, it can be minimized and prevented from getting more severe as well.  A comprehensive approach that works on optimal alignment, internal functional core strength and addresses the connection and coordination of the core and pelvic floor is the most effective prenatal treatment. It is important not to wait until after the birth to get care from a specialist for your diastasis. Here is how to start.

Yes! Prenatal core training or Core Preparation for Cesarean Birth are incredibly effective at treating diastasis recti and the connected symptoms of functional core weakness DURING pregnancy.  The Tummy Team has a step by step approach to intentionally address these issues and prepare your core for the demands of pregnancy, labor, delivery, and birth recovery. 

Diastasis Recti is caused by chronic forward forceful pressure on the abdominal wall that causes the connective tissue to stretch and the tummy to bulge or tent. This occurs most often when men have weak internal core muscles, live in collapsed postures and hold their breath and brace or bulge their tummy when lifting, bending, moving, and straining.  Addressing the muscle imbalance and retraining core strength and functional movement patterns can reduce the diastasis. The Tummy Team has an online rehab course specifically for men with diastasis recti. 

A bulge that runs down the midline of the abdomen that tents up or pushes out when doing a crunch like activity, coughing or straining is most likely a diastasis recti.  Poor movement patterns combined with muscle weakness forces the belly to bulge and stretch the underlying connective tissue causing a separation of the abominable wall. The separation in the muscles allows what is inside of the abdomen, typically intestines and belly fat, to push through and create a bulge.

Yes. Diastasis recti is a symptom of functional core weakness.  When the core muscles are inactive, posture collapses and the organs of the abdomen are not supported well.  The intestinal tract functions best with good blood flow and proper positioning in the abdominal cavity.  Diastasis recti and functional core weakness contribute to constipation, difficult bowel movements, and at times symptoms of irritable bowel. 

Diastasis recti can be effectively corrected in as little as 6 weeks but also could take longer than 6 months. Healing time for diastasis depends on… 

  • The severity of the separation
  • The time the client has suffered from diastasis recti
  • If the client is currently pregnant or nursing (hormones affect healing time)
  • Additional trauma related to the diastasis
  • The health of the client (nutrition, sleep, immune system, and hydration all can affect healing time)
  • How consistent the client is with the treatment plan

Diastasis recti can be effectively treated regardless of the severity and additional factors when the client receives the right treatment and is consistent.

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