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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Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH

📧 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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