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    Diastasis Rectis

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    HM
    This document provides instructions for performing squats with a ball or towel placed between the knees. It describes keeping the core engaged, chin tucked, and knees aligned over the feet during the movement. Readers are instructed to lower into a squat while inhaling and allowing the pelvic floor to relax, then stand back up while exhaling and contracting the pelvic floor. Maintaining control by keeping the toes on the ground throughout is emphasized.

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    Diastasis Rectis

    Uploaded by

    HM
    14 views1 page
    This document provides instructions for performing squats with a ball or towel placed between the knees. It describes keeping the core engaged, chin tucked, and knees aligned over the feet during the movement. Readers are instructed to lower into a squat while inhaling and allowing the pelvic floor to relax, then stand back up while exhaling and contracting the pelvic floor. Maintaining control by keeping the toes on the ground throughout is emphasized.

    Original Description:

    post pregnancy

    Original Title

    diastasis rectis

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    This document provides instructions for performing squats with a ball or towel placed between the knees. It describes keeping the core engaged, chin tucked, and knees aligned over the feet during the movement. Readers are instructed to lower into a squat while inhaling and allowing the pelvic floor to relax, then stand back up while exhaling and contracting the pelvic floor. Maintaining control by keeping the toes on the ground throughout is emphasized.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    14 views1 page

    Diastasis Rectis

    Uploaded by

    HM
    This document provides instructions for performing squats with a ball or towel placed between the knees. It describes keeping the core engaged, chin tucked, and knees aligned over the feet during the movement. Readers are instructed to lower into a squat while inhaling and allowing the pelvic floor to relax, then stand back up while exhaling and contracting the pelvic floor. Maintaining control by keeping the toes on the ground throughout is emphasized.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 1

    Squats – Adductors

    Place a ball or rolled up towel between your knees.

    Place feet about hip width apart (depending on ball size).

    Toes point forward, or slightly turned out, based on what is comfortable for you.

    Knees are in line with the middle of your feet.

    Hold onto something solid like a door handles or a band from the door.
    Something you trust to hold you as you lean back.

    Keep your chin tucked, and neck long, core engaged with ribs down.

    Squeeze the ball on the way down with about a 50% effort – too much will cause
    your hip flexors to fire.

    Lengthen your glutes, don’t allow them to squeeze and tuck on the way down or
    arch your back and flare your ribs.

    NOTE: Keep your big toes on the ground the whole time – if they lift you have
    lost your core control

    Inhale: lower down into squat. PF relaxes down. 360 rib expansion

    Exhale: Stand back up on your exhale. PF contracts up.

    If this is too hard exhale to go both down and up

    Diastasis Recti Foundational Program © katrinaoakley.com

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