Diastasis Recti Rehab: Improving Core Strength and Function

Tired of feeling like your abdominal muscles are no longer a strong and functional part of your body?

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Maybe you feel like your core has always been your weak link. 

Maybe pregnancy took a toll on your core and you feel like you can no longer rely on your abdominal muscles to offer support.

You may feel self-conscious about looking pregnant even though you're not.

You may wonder if your weak abdominals are contributing to back discomfort or pelvic floor issues like incontinence or pelvic organ prolapse.

Your abdominal muscles are an important part of your body. They help support and stabilize your trunk. 

Our culture puts a lot of pressure on women when it comes to your abdomen.

There's an expectation that our abdomen should look flat at all times and be free of fat. Bonus points if you can see a six-pack.

The reality is, your abdominal muscles aren't meant to be "on" all the time. They're meant to engage as needed in response to the movement you do throughout your day.

Too often though, your abdominal muscles have gotten lost in the shuffle as a result of dysfunctional movement habits.

This four-week movement series is about helping you reconnect to your abs, in a body-positive manner, so they can be an active, functional participant in your day-to-day life.

This class series is not about how to create flat, "washboard" abs. 

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Ready to learn how to rehab your diastasis recti and/or improve your core strength?

This class series is designed to give you practical, hands-on experience with improving the strength and function of your core through natural movement and alignment, whether or not you have diastasis recti.

You'll learn how to improve your movement and alignment habits so your core can function well . Along with that, you'll get practical tips for incorporating what you've learned into your daily life so you can support the strength and function of your core during your daily activities.

    “After feeling somewhat “at a plateau” (as in I’m doing this stuff, but not really sure where I’m going with it or if I’m doing it right) it is nice to have some direction and feedback.”
    — Mary

    What to expect

    Each week, you'll have in-class practice in a small group setting with my personal feedback and support.

    Class size is limited to 5 students.

    This means you'll get lots of support from me so you can feel confident you're doing the stretches and exercises correctly and safely. 

    And while alignment can be serious, I promise you'll have fun and enjoy yourself. Laughter is essential to learning.

    During this class series, we'll focus on 3 primary things:

    1. Movement Habits - Identify the habits that set you up for diastasis recti and a compromised core.
    2. Movement Practice - Practice specific exercises and stretches designed to improve core strength and function.
    3. Moving More - Your core needs movement in order to function well. We'll explore simple ways you can incorporate more movement throughout your day.

    You'll learn how to:

    • align your body in a way that sets your abs up to work reflexively
    • address the primary tension habit that undermines ab function
    • bring your abdominal muscles back onto your brain map
    • improve the day-to-day function of your abs 
    • stabilize and strengthen your core effectively, no crunches or sit ups necessary!
    • explore the often overlooked but incredibly important role that mobility plays in ab strength and function
    • cultivate a positive relationship with your abdomen, no matter its shape or size
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    Hi, I'm Lisa Gillispie. I'll be your guide for Diastasis Recti Rehab: Improving Core Strength and Function. 

    I developed this class series because I know there are specific strength and mobility deficits, combined with how you move throughout your day, that can interfere with core strength and function and make it challenging to recover from diastasis recti.

    My years of dance training and teaching gave me a keen eye for noticing people's movement and alignment habits. I've honed this further in my craniosacral practice of over 20 years, as a Nutritious Movement™ certified Restorative Exercise Specialist and as a Somatic Experiencing™ Practitioner. 

    Teaching is my passion and I delight in helping people increase their understanding and awareness of their body. 

    I also prioritize creating a body-positive, safe, supportive learning environment that is accepting of bodies that are all shapes and sizes.

    What you receive with this course:

    four 60 minute in-person classes - learn a variety of exercises and stretches to decrease wear and tear on your joints, improve bone density, support pelvic floor function and more.

     
     

    the Experience Your Core three-class online series - this includes three 60-minute classes you can use for your at-home practice.

     
     

    the Alignment Foundations online course - additional support for your at-home practice

     
     

    guided psoas visualization - this audio will improve your body awareness and stress recovery as you support the function of these incredibly important muscles, a key piece to core function

     
     

    video guide demonstrating how to release your psoas - your psoas muscles are key players in the alignment of your pelvis and spine and function of your core. 

     
     

    What to expect after you click the purchase button:

    1. You'll complete your purchase via the secure shopping cart.
    2. Within 24-hours, I will email you a link to the online classroom.
    3. You’ll create your username and password to access the classroom.
    4. You’ll receive a welcome email from Ruzuku with course details
    5. Get started immediately with the included pre-class work - mini-course Move Better, Feel Better: First Steps along with the psoas release video and audio.

    Details

    Class Dates (pick either the March Series or the April Series): 

    May Series: Saturday, May 5th, 12th, 19th, 26th

    Class Time: 9:00-10:00 a.m.

    Cost: $80

    Location: 4400 N. High St., Suite 414, Columbus, OH 43214

    What to wear: please wear clothing that will allow you to move freely and also be able to see your knees (shorts or yoga pants are ideal), baggy clothes make it more difficult to see helpful body parts

    Equipment: all equipment is provided during class and will be available for purchase should you need it for your at-home practice

    NOTE: Class size is limited to 5 students to ensure maximum feedback

    Questions? I can be reached at Lisa[at]LisaLLC.com

    Cancellation Policy

    Fee is non-refundable. If cancellation is made no later than one week prior to the start date of the series (April 28th), fee can be credited to a future workshop/class or individual session. No credit for cancellations made less than one week prior to the start date of the series (April 28th) with exception for illness or medical/family emergency.

    Ready to experience the benefits of strengthening your core first-hand?

    This class series is designed to be accessible to a variety of shapes, sizes, and physical abilities, however, it's not a good fit for everyone.

    This course is not for you if you:

    • are looking for help in achieving a six-pack
    • are unable to stand comfortably for 30 minutes
    • have very limited mobility that interferes with basic movements
    • have a complex medical condition that restricts your ability to be physically active
    You have a lovely, clear way of explaining subtle movement cues, and a supportive and
    patient style.
    — Enelia

    Questions:

    Will this fix my diastasis recti?

    I don't know. There are many variables that contribute to diastasis recti. For some people, these movement changes and exercises will be enough to decrease or close the abdominal separation or gap. For others with more a more significant separation, they may see improvement but still have a gap. Each person is different. The material in this course is designed to address the underlying issues that created a diastasis recti friendly environment and, in the process, improve core function whether or not a gap is still present.

    That said, if your main goal is to achieve a flat abdomen, this class probably isn't the right fit for you.

    I don't have diastasis recti but I want to strengthen my core and improve its function. Will this class help?

    Yes! The material of this class series is designed to improve strength and function whether or not you have diastasis recti. We all have a core and most of us aren't using it well. As an added bonus, you'll also learn strategies that may help prevent diastasis from developing.

    I already take yoga/Pilates class, isn’t this the same?

    Nope. While yoga and Pilates each offer their own benefits, Restorative Exercise focuses on helping you learn skills that enable you to move well throughout your day. You’ll learn how to change your movement and alignment habits so you create both strength and mobility that supports the function of your core (along with the rest of your body) as you move throughout your day, whether or not you’re in class.

    I have a joint replacement (or other condition), will you help with modifications if needed?

    Absolutely! If you're wondering whether or not your situation may prevent you from being able to benefit from the class, please contact me directly at Lisa[at]LisaLLC.com with your question(s).

    Prior to class, I will email you a link to a secure, online, health history form for you to complete. Please let me know about any concerns and/or movement restrictions you have when you complete that, or feel free to email me directly as well (Lisa[at]LisaLLC[dot]com).

    I’ve been injured/inactive for so long I’m worried that the movements and exercises in this course might cause me more pain and discomfort. How intense is this?

    This course is about making gentle, consistent change over the long run vs. forcing the body to move in ways it isn’t ready in order to achieve a short term change that only does more damage over the long run. It doesn’t mean it doesn’t require effort or that you won’t break a sweat or feeling like you’re learning to use long lost muscles for the first time, but the focus is on respecting your body and what it’s ready and able to do. The goal is to meet you where you are rather than using force to muscle your body into a particular position or exercise. We’re working to undo damage, not cause additional damage. An added benefit of a small class, means I'm right there to help you make any needed modifications. That said, any time you start a new exercise program it is recommended that you check with your doctor. Please use common sense and pay attention to your body. Do not force any of the movements. And remember, this course does not take the place of medical advice or treatment from a physician, physical therapist or physiotherapist.

    Other questions? Feel free to contact me directly at Lisa[at]LisaLLC[dot]com

    Ready to experience the benefits of creating a strong and stable core?