In this episode of The MamasteFit Podcast, hosts Gina, a perinatal fitness trainer and birth doula, and Hayley Kava, our in-house pelvic floor PT, dive deep into the topic of diastasis recti. They explore the common fears and misconceptions associated with diastasis recti during and after pregnancy. The conversation covers the natural occurrence of abdominal muscle separation, the importance of breathing mechanics, and functional exercises for postpartum recovery. Hayley also emphasizes the collaborative care model and addresses questions about exercise safety with diastasis. This episode aims to empower listeners by debunking myths and providing practical advice for navigating diastasis recti confidently.
Coning Workout: https://youtu.be/Nz2craPkea8
Healing DRA Workout: https://youtu.be/DVzD6-kLUAA
Check out Hayley’s pay-what-you-can pelvic balance series!: https://www.hayleykavapt.com/Pelvicbalanceseries
For more workouts, check out our collection of fitness programs: https://mamastefit.com/fitness-programs/
00:00 Introduction to The MamasteFit Podcast
00:14 Understanding Diastasis Recti
00:49 Meet the Hosts and Guest
01:44 Collaborative Care at Mama Safe Fit
02:03 Breaking Down Diastasis Recti
02:39 Normal vs. Abnormal Diastasis
03:04 Exercises and Approaches to Diastasis
03:19 What is Diastasis Recti?
05:04 Diastasis in Pregnancy and Postpartum
06:14 Coning and Its Implications
11:34 Postpartum Healing and Diastasis
12:28 Factors Affecting Diastasis Healing
14:07 Body Image and Diastasis
16:41 Diastasis and Prolapse
19:43 Approaches to Diastasis Rehab
26:26 Rib Flare and Exercise Misconceptions
26:58 Personal Experience with Rib Flare
28:33 Postpartum Breathing Techniques
29:50 Thoracic Mobility and Core Connection
31:02 Integrating Core Exercises Postpartum
32:28 Advancing Postpartum Exercises
34:43 Overcoming Fear in Postpartum Fitness
41:32 Understanding Diastasis Recti
44:46 Final Thoughts and Resources
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📧 Download our free birth prep circuit guide with six exercises to prepare your body for birth: https://mamastefit.com/freebies/prepare-for-birth-circuit/
Prepare for your birth with MamasteFit:
💻 Online Childbirth Education Courses
🏋🏻♀️ Online Prenatal Fitness Programming
🧘♀️ Prepare Your Pelvic Floor for Birth Course
Explore our prep for birth courses: https://mamastefit.com/prenatal-support
3rd Trimester Specific Prep Courses: https://mamastefit.com/fitness-programs/third-trimester/
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Freebies to Support Your Postpartum:
📩 Join our free early postpartum recovery course: https://mamastefit.com/freebies/early-postpartum-recovery/
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Recover after birth and return to fitness with MamasteFit: https://mamastefit.com/fitness-programs/postpartum/
💻 Postpartum Education Courses
🏋🏻♀️ Postpartum Fitness Programs
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