Core Foundations Rehab Course
Core Foundations is an 8-week online program to build the foundational strength of your internal core muscle and gradually integrates that essential strength into your everyday life.
This course is good for: Anyone 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 postpartum birth recovery.
Access: You will have 10 weeks of access to this 8-week course.
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.
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.
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.
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.
There are two extra weeks of access built into each program, but we also offer a 4-Week Extension for $39.
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.
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, but we also offer a 4-Week Extension for $39.
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.
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.