Ab Rehab

Use these non-traditional core rehabilitation moves

to slim the waistline and create a healthy core

Megan Hoover, DPT Lindsay Brin, B.S.E

Ab Rehab

Congratulations – you’ve had a baby, or six! Maybe your first was born several years ago, or maybe it was more
recently. After all systems return to “normal” following pregnancy, you’ve discovered that you are left with loose
skin, slack muscles and, sometimes, cellulite residing in places it’s never been before.

And, whether it’s been 8 years or 8 weeks, the good news is, you can tighten up the loose skin, tone up your
muscles and reduce the cellulite. But, before you dive in, I want you to know that, while it is important to
concentrate on these key core exercises, it’s also equally important to use them in addition to a well-rounded
fitness program. We can’t lose weight and trim our thighs simply by crunching ... we have to exercise our entire
bodies.

Did you know that 90% of us do a crunch the wrong way? Instead of engaging the inner core muscles and
flattening the belly, we tend to “pooch” the belly out as we crunch up. Why? Well, it takes less work to fill up
the belly than to flatten those muscles, and by default, our bodies take the easy route! The truth is you could do
crunches until you are blue in the face, but until you initiate the movement from the innermost core muscles,
you will not see a change.

There is also something else to consider. Maybe you have an abdominal separation – which was once thought
to disappear after the baby was born. This is not the case. Did you know that some exercises can make it
worse?

Stick with me ... I know you are anxious to get started! But, first you need to know the how and the why of the
movements. You need to know how to turn these muscles on before you can properly train them. And, you
need to know how to cue the most important muscle – the Transverse Abdominis (or TA) – in your quest to
flatten your tummy!

It’s not a fad. It’s not a trend. Over the last decade, activating the ‘inner core’ during exercise, as well as much
of daily living, has increased in popularity due to oodles of research. And, it’s not your fault if you don’t know
how to turn on your TA. It has always been under cued and underused in fitness. And maybe for you, the
thought didn’t even cross your mind until you had a baby and were left with a weak core or a belly you didn’t
like. In the last 10 years, I’ve seen thousands of moms change their bodies, decrease low back pain, and flatten
their bellies by learning how to properly cue and use their innermost core muscles. But, if I just told you all of my
anecdotal stories, I would be doing you a disservice. So, myself and Megan (a dear friend and Physical
Therapist who I sought out when writing my Prenatal & Postnatal Instructor Course) teamed up and
dedicated ourselves to discovering a way to pair fitness with physical therapy research and practices. Megan’s
vast knowledge of the core and simple, easy-to-follow cues will have your core serving your body 100% of the
time in no time at all.

Lindsay
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Table of Contents
The distended belly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Your inner core and pelvic floor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

Running and your pelvic floor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Do I have an abdominal
separation (diastasis recti)? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Exercising with Diastasis Recti . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Running with Diastasis Recti . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Hip & Knee stability . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

Lower Back Pain . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

C-Section and Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

C-Section and Scar Rehab . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

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Why are the Transverse Abdominis (TA) and the Pelvic Floor
(PF) so important?
When performing a crunch the usual focus is on the rectus abdominis, which is great, but it will not flatten your belly.
The TVA or TA (transverse abdominis) is what will help you flatten your belly. After being pregnant you probably
know exactly where your pelvic floor muscles reside ... they helped support your baby for 9 months.

We hear all this talk about the TA and the PF (pelvic floor) ... So, what’s the big deal with these muscles? They are
some of the essential building blocks of the trunk. The trunk is described by Diane Lee as lumbopelvic and abdominal
canisters in which all muscles must work together to provide stability, function and motion. Think of the TA as the
winch on either end of a bridge that tighten up the ropes to give the bridge tension and stability, and the PF keep you
(or your insides) from plummeting into the Grand Canyon.

The TA runs horizontally across the front of the abdomen and acts like a corset. The main job of the TA is to stabilize
the spine and pelvis before you move your arms or legs. These guys need to work all day, every day. Every time you
take a step, climb a stair, reach overhead, cough or laugh so hard you cry, these lovely little muscles are kicking in. The
problem is that we are not taught how to correctly and selectively strengthen the TA. I love when Diane Lee said,
“you cannot strengthen a muscle your brain does not know it has.” So often I find that individuals do not know how to
accurately activate the TA. You must know how to turn these muscles on before you can train them. The link to the
core exercises included in this section give 3 different positions you can try to start retraining these muscles. Lindsay
also does a FANTASTIC job intentionally activating the TA in all her workouts! After you learn how to get these
muscles fired up, you need to work them in unison with the rest of your core muscles (i.e.: multifidi, gluts, hip rotators,
QL and PF). If you are struggling getting these puppies to fire correctly please contact a Women’s Health physical
therapist. You may have other stuff going on in your body that is preventing the TA from effectively doing its job.

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The pelvic floor serves as the hammock of the canister to keep your internal organs in, as well as a baby for all you
current and future mommas. Any weight bearing activity (walking, running, jumping ...) increases the strain through
the PF. Weakness and dysfunction in the pelvic floor can cause incontinence and pain. Way too often I hear ladies say,
“I’ve had babies, so peeing my pants is just part of life.” Let me tell you, my friends, this is not true. You can selectively
retrain the pelvic floor to do its job. Now, to be fair I will say, there are times when these muscles and the bladder get
damaged or injured and require more invasive intervention including surgery. Like I have said previously, if you are
consistently working your pelvic floor and are getting no-where, please, please get in touch with a Women’s Health
PT. It’s time to take care of yourselves, ladies, and not simply put up with it. As moms we so often toss our own needs
in the back seat. Trust me ... it will be worth it!

One more plug for the TA ... because the TA is known as the corset muscle, it is the one we want to hit up to get
those pre-mommy tummies back. We need train all four of our abdominal muscles (TA, rectus abdominis, internal
and external oblique), but the TA is essential for getting a flatter tummy and kick the “bread loaf”. However, saying
“abs are made in the kitchen” is absolutely true. You need to get your nutrition in check as well as your core stable,
and Moms Into Fitness has excellent resources and suggestions to keep you on track.

For exercises that help stabilize a weak core by concentrating on these key core muscles, follow our 30 Day Restore
program. If you’ve had a baby within the last year, follow our Custom Postnatal Program. These programs break it
down to the basic foundation (working your TA and PF). Then builds on this foundation, eventually adding your
“traditional” exercises.

Give the exercises in the link above a shot to get those deeper core muscles activating accurately and safely! With that
being said ... core stability and strength take time and consistency. I find that it takes about 4-6 weeks of performing
these exercises about 4-5 times/week to see a measurable change.

If you are not seeing a significant improvement after consistently doing the exercises, please get in touch with a
Women’s Health physical therapist. Your core may not be firing correctly. A Women’s Health PT will be able to get
your brain re-connected to the rest of you!

Pelvic Floor Exercises

Hold Em’s
- Squeeze and lift the pelvic floor muscles by thinking of pulling on both ends of that hammock I talked about. You can
also think about using the muscles that you use to stop the flow of urine or hold in gas.
- Hold for 5-10 seconds (you should be able to talk while you do these so you don’t hold your breath). And relax for 10
seconds. It is just as important to learn how to relax these muscles as it is to turn them on, so don’t skip that step!
- Do 10 contractions. Try to get in about 4-5 sessions of these puppies a day.

Quick Squeezes
- Now contract those same muscles quickly 5 times. Don’t hold. We’re training motor control here ... fancy term for
retraining that brain to turn them on/off quickly. Relax for 10 seconds after your 5th quick contract.
- Repeat 10 times.

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Running and Your Pelvic Floor

Next in ... your pelvic floor and running. Your core/trunk is a transfer station for everything that goes on in the body.
Running dramatically increases the amount of force through the core, pelvic floor and legs.

Start super slow, and not before two months postpartum UNLESS you have been super consistent with activating
your TA and PF. If you are a hard core runner you have a little more grace in that you can start running 6 weeks post
a vaginal delivery (given your doctor agrees).

Starting running too soon can wreak havoc on your pelvic floor, PF. Its primary job is to keep that baby in and then
afterwards to keep your insides ... well ... in. Think of it as a hammock that holds your bladder and reproductive
organs in and attaches to the front and back of your pelvis. These muscles work all day long. 24/7. They work in
conjunction with the TA to stabilize the core. Any insufficiencies in these muscles can cause pain, incontinence and
altered movement. A study by Poswiata in 2014, found that 45.54% of the 112 elite female endurance athletes
(runners and cross-country skiers) polled, suffered from incontinence. It is so common ladies! You are not alone!

You never want to subtract to add i.e. don’t put your pelvic floor at risk to start adding miles. If you have good core
strength and stabilization you can progress through the following recommendation more rapidly, otherwise spend 2-3
weeks at each stage. Make sure you properly warm up (walking) and cool (walking and stretching).

• Timed I: aim for 20 minutes of run 1 minute/walk 1 minute, repeat

• Timed II: aim for 20 minutes of run 2 minutes/walk 1 minute, repeat
• Timed III: aim for 20 minutes of run 3 minutes/walk 1 minute, repeat
• Mileage I: aim for 2-3 miles of run 3 minutes/walk 1 minute, repeat
• Mileage II: aim for running 1 mile, walk 2-3 minutes, aim for running 1-2 more miles
• Mileage III: aim for running 2 miles, walk 2-3 minutes, aim for running 1-2 more miles

Incorporate daily PF exercises. You will find these pelvic floor exercises on page 4. As always, it’s important to
incorporate strength and flexibility into any running routine.

If you are 6+ months postpartum, I recommend pairing your running routine with our Running Supplemental
workouts. The perfect combination of cross-training and firing up the inner core muscles. Plus, running happens in
one plane of motion, so it’s a must that you strengthen your core and all the muscles that move in the lateral direction
eg. gluteus medius. This will keep your body healthy!

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Do I have an Abdominal Separation?

No Diastasis Recti Diastasis Recti during Pregnancy Diastasis Recti

Diastasis Recti occurs in 33-60% of pregnant women. Recent research suggests even more than this concrete statistic,
suggesting most pregnant women will have some form of diastasis in the late stages of pregnancy. Research shows
about 45% of women still have this condition 6 months postpartum. You are more prone to this abdominal gap if you
have a weaker abdominal wall, if you are carrying a large baby, if you are carrying more than one baby, if you have a
narrow pelvis, if you have more than one child, if had them close together, or if you’re over 35 when you get pregnant.
After that long list of predisposing factors, you can see why 33-60% of mamas have diastasis recti during the second
half of pregnancy. That said our bodies are made to bear children and are also resilient in getting back to their prior self!

This abdominal separation occurs when the tissue between the right and left recti is distanced more than 2 finger widths.
There are a few things you can do to better this condition: correct your posture, include daily functional TA patterns,
stretching & strengthening and avoiding some exercises (at least until you know how to fire the deep ab muscles).

Use this Self Test to determine if you should speak with your doctor about this condition:

Place your fingers above or below your belly button (this is the largest diameter of pregnancy where the diastasis
usually occurs). Diastasis recti commonly occurs above the belly button, although it can occur below the belly button
as well. Place your hands touching the opposite shoulder, perform a small crunch. If you feel your fingers sink in
between the belly muscles, it's time to see your doctor for a diagnosis. It's important you seek medical attention for
several reasons; it could be hernia or a mild - moderate - severe case of diastasis recti.

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How do I exercise with Diastasis Recti?

There are a number of exercises you can do to strengthen the TA, the most important muscle in helping diastasis, thus
flattening your belly. But because we spend so much time sitting, standing, walking, etc. it’s key that you train your TA
to activate throughout the day.

We teach several foundation exercises specific to the TA. Then we pair these TA foundation exercises with full
body exercise in our Diastasis Recti program.

As you move daily – in exercise and in daily activity – you will want to work “functionally” with your diastasis recti.
For you, this might mean you need to see a physical therapist or physiotherapist for some 1-1 attention. Or it could
mean making a few postural adjustments and activating the transverse abdominis every time you pick up your toddler
or car seat.

Anytime you bend, lift, twist, etc. think about tightening your TA. This will reduce the strain on the linea alba where
the separation occurs. It will also reduce pelvic pain and back pain! When rising from bed or the floor, roll over and
do a side sit up (instead of sitting up straining the belly muscles).

• Tip #1 Correct your posture

It sounds simple, but years of habit can take a bit to correct. In fact some studies show it takes
thousands of repetitions to correct bad habits.

From a standing position, stack your rib cage over your pelvis and keep your pelvis stacked
neutrally over your feet. Or as I like to call it “close your ribs”. Don’t stand with a swayback and
open rib cage. This exacerbates the issue. The smallest of changes – closing the ribs and stacking
the pelvis over the feet – takes pressure off the linea alba (where the recti separation occurs).

• Tip #2 Activate the TA during Daily Function

It’s not just the 30 minutes of exercise that matters, it’s what you do the other 23.5 hours a day. Every
time you lift a car seat, pick up a toddler, sit in a chair, walk, stand (you get the gist;) activate that TA!
In the Moms Into Fitness programs we teach you these cues, how to use them within exercise, plus how
to use them in everyday function!

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• Tip #3 New Mom Note!

It cannot be assumed you have diastasis recti if your belly isn’t flattening after birth or a C-section.
Sometimes a distended belly is due to an under cued transverse abdominis or deep core musculature.
That said, make sure you perform the self-test from page 6 and see your doctor if you think you might
have it!

Note: if you’ve had a baby within the last 6 months or are currently breastfeeding, download our
Postnatal Exercise Guidelines. The hormones in your body make the tissues more lax, even after the
relaxin leaves your system (sometimes a few months later). It can contribute to diastasic recti. This is also
why a postnatal workout is so important, specifically for the pelvic floor and midsection!

• Tip #4 Stretch and Strengthen

It kind of goes without saying, but if we take care of our body it will more than likely take care
of us. Daily exercise is essential. And that doesn’t mean a solid 40-minute exercise routine
everyday, it can mean moving 20 minutes a day. Healthy (from toning) and supple (from
stretching) muscles will treat you well!

• Tip #5 Avoid some types of Exercise

If you are following our programs, all workouts are already modified for you!

There is no universal list of don’ts in the diastasis recti world. But because it is usually the intra-
abdominal pressure that causes the recti muscles to have a bigger gap between them, our
direction is to stay away from applying extra intra-abdominal pressure. Traditional exercises
can put too much strain on the belly tissues.

You should refrain from most (not all) twisting and spinal flexion (crunches). We also
recommend you don’t do planks, push ups, quadruped positions, and most traditional
abdominal exercises, at least until your TA can stabilize your torso and your muscles are firing
effectively. Be mindful any time you are hinged at the hips – support your torso.

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Running and Diastasis Recti

“Should I run with diastasis recti?” This is a question I often get asked by ladies after having their babies. In my idealistic
physical therapy world, the answer would be no. Now, before you completely write me off ... please keep reading.
While my easy answer is no, I understand that runners are a unique and wonderful group and are very driven to
return to their sport. I also know that most runners are going to return to running regardless. Trust me, I know ... I am
one of you. My hope is that we can help you run with less impact on your DR (diastasis recti) and help you understand
why running may slow your progress of reducing your diastasis and can impact your pelvic floor. Regardless of if you
had your baby/babies via vaginal delivery or C-section, your pelvic floor was impacted.

For 10 months (seriously ... whoever said pregnancy was 9 months obviously never was pregnant ), your pelvic
floor kept that baby in and supported you both ... That is a ton of work. Taking time to re-educate and strengthen
your pelvic floor before you return to running and while you are running is so very important. It is not normal for
you to pee every time you laugh, cough, sneeze, jump ... Moms, you are incredibly selfless and put your kiddos’
needs before your own! Please do not put your pelvic floor and core in the back seat, mommas! You do not have
to put up with pelvic pain and incontinence.

As we discussed earlier, diastasis recti abdominis (DR) is a condition in which the rectus abdominis muscle
separates or thins along the middle of the muscle at the linea alba. It can be mild to severe. DR dramatically
impacts the stability and integrity of your core muscles.

Let’s talk about the deeper abdominals or the Transverse Abdominis (TA). Pay attention my running mommas.
This is where we talk about you successfully returning to running without making your DR worse. On either side
of your floppy bridge are winches, otherwise known as your TA. Your TA fibers run horizontally and act as the
corset of your core. As your TA gets stronger, those winches crank on your bridge and you get that tension
back.

Your core/trunk is a transfer station for everything that goes on in the body. Running dramatically increases the
amount of force through the core, pelvic floor and legs. If you have DR, your structural integrity is already
compromised. When running with DR, you are likely compensating, which can lead to other structural issues
including, knee pain, IT band pain, plantar fasciitis, low back pain and hip flexor issues, just to name a few. Not
to mention increased strain through your pelvic floor. We need to address your compensations to ensure you
can run with proper alignment, so you can successfully return to one of your loves. It can be very difficult to
know how you are compensating.

Please also avoid sprinting. When you sprint, you increase the force and rotation through your trunk muscles,
which can really strain the linea alba and surrounding muscles and fascia.

If you are not seeing a significant improvement in your DR after consistently doing the exercises we’ve talked
about, please get in touch with a Women’s Health physical therapist. Your core may not be firing correctly. A
Women’s Health PT will be able to get your brain re-connected to the rest of you!

Make sure you are using the PF exercises on page 4, these are safe for Diastasis Recti.

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Hip and knee stability

I get lots of questions on how to treat knee pain. My answer: get your hips and ankles more stable. Your knees move,
for the most part, in one dimension of motion they flex (bend) and extend (straighten). Unfortunately, your poor
knee is stuck between a hip and ankle that move in all directions. Any weakness in the hip and ankle will affect the
knee. Limited stability and strength with force the knee to try to control motion and increase side to side forces in that
joint that is going to cause pain, altered mechanics and will over time, wear it out.

There is a difference between strength and stability. When I say stability, I mean the joint being able to move
appropriately in speed, direction and smoothness of motion. The nerves, muscle and brain have to all work together
to successfully control that joint. Strength is important, but stability is more important. Stability is also more functional.
Our joints have to move continually through space throughout the day. If they cannot move appropriately with good
mechanics, we end up with pain.

Gluteus medius strength has been a hot topic recently and for good reason. It is a major stabilizer in the hip.
However, it is not an isolated muscle and must work with the other glutes as well as the deep rotators of the hip to
stabilize the hip and the pelvis. These have to work in turn with the TA, obliques and back muscles to stabilize the top
half of the pelvis and the spine. Muscles need to be trained functionally. You can train individual muscles for specific
weakness, but make sure you put it all together. For example, clamshells are a fantastic exercise. Do them! But then
get up and work on your curtsy lunges or single leg squats (all these exercises are in the MIF workouts ... so don't
worry, we got ya). Get those muscles all working together. Do exercises in closed chain positions (i.e.: get your feet
on the ground). The nice thing about getting those feet on the ground, you get those ankles firing as well.

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Lower Back Pain

I’m going to disappoint most of you and start out by saying there is absolutely no one exercise you can do to cure low
back pain. There, I have said it. Gosh I wish I had a magic wand to bibidi-bobidi-boo back pain away. There is a reason
back pain costs BILLIONS of dollars to treat each year. Back pain can be complicated and down right yucky (highly
educated description).

However, if you are consistent with retraining your core muscles and practice good posture and body mechanics, you
can dramatically decrease your back pain and can even go a long way to preventing back pain. Start out by getting the
TA and PF firing and then add in exercises to strengthen you back, deep hip rotators and glutes. As I have said before,
Moms Into Fitness is an excellent resource and the core videos are great at incorporating key muscle groups. If you
do have back pain and are finding that consistency with your core program is not getting rid of the pain, please get in
touch with a physical therapist. You are probably getting tired of me recommending this, but physical therapists are
movement specialists and can help determine the exact cause/driver of your back pain. Often back pain is just a
symptom of the problem, and a PT can help you get to the root of the issue.

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C-Section and Exercise

Many women spend most of their pregnancies assuming that they will be giving birth vaginally. But sometimes, surgery
is necessary to give you and your baby the procedure that is the most efficient and safe for your situation. You might
deliberately choose a C-section, or be surprised by the need for one.

About 1/3 of the pregnancies in the United States are delivered by C-section (cesarean section).

A C-section is a surgical procedure, but unlike what most women think, your doctor will not be cutting through
muscle with the exception of the uterus. When a C-section is performed the fascia is cut horizontally, this is a layer of
soft, flexible connective tissue that acts as a sheath over these muscles. Then the abdominal rectus muscles are
separated from one another and moved to the side. These muscles are very rarely cut, and if they are they are usually
put back together.

Exercising after a C-section should be done with caution. As long as your doctor is okay with it, you should be able to
perform pelvic floor exercises – See Hold ‘Ems and Quick Squeeze ‘Ems. After your doctor releases you to exercise
around the 6-8 week postpartum mark, you can start the TA Foundation exercises. They should be done pain free.
If this is not the case you need to back off. The bridge and clamshell foundation exercises are really important for C-
section mamas ... these create stability to take the strain away from the incision area.

You had major surgery. Combine that with a newborn’s sleep schedule and it can create stress. Ease into exercise
and only if it can be done pain free.

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C-Section and scar rehab

Normal tissue in our bodies is aligned in a nice uniform direction. However, when scar tissue forms it is kind of
like your toddler played pick up sticks and tossed them all over the floor. The tissue is laid down in haphazard
directions. Most C-sections are performed using a horizontal incision or bikini cut over a mom’s lower abdominal.
When the scar heals, just like any other scar, it lays down tissue in every different direction. The scar tissue can
cause adhesions to the abdominals, pelvic floor and surrounding muscles.

This scar tissue can cause many more problems, beyond cosmetic. When the scar tissue impacts the muscles
around it, it can cause issues with the deeper core muscles firing correctly, can cause issues with incontinence,
can lead to back pain and pain with sexual intercourse. So often I find that moms think that once they have a
C-section scar, it is what it is and there is not much they can do about it. There is hope mommas!

Scar tissue responds very well to mobilization. I know ... big words ... sounds fancy but it is quite easy to do on
your own. Now ... I will say, if you have a thick scar that is super tender and angry, or are dealing with issues with
back pain, incontinence, or diastasis recti, please find a physical therapist/physiotherapist who specializes in
Women’s Health. They will be able to address your scar and other issues and get you back to being super mom
much more quickly than if you just do a simple scar tissue mobilization at home.

First, you need to let that scar heal all the way. Do not get over eager too early in the game ... you can pull open
your incision. Wait until your incision is fully healed. Then put your fingers down along the incision and move your
incision/scar in ever difference direction. Start gently. This may be uncomfortable. A little soreness is ok, but do
not torture yourself! It does not matter if your scar is 4 weeks old or 10 years old. I have gotten scars to move that
are decades old. It is never too late to work those scars!

Very often I find that soon after the scar is healed or is healing it can be very sensitive. You might not tolerate pants
with a tighter waistband or even having your shirt brush against it. This is called “hypersensitivity” and is not
normal. Your body is telling your brain that everything is causing damage even though it is not. We need to retrain
your brain and desensitize that scar. You can start with just brushing your fingers over it and gently rubbing it if you
can tolerate it. Then grab a washcloth and get it wet with warm water. Run it over your scar and then repeat with it
cold. Play around with different textures that you can rub over your scar. If you consistently work on your scar, your
sensitivity will improve!

Most scars respond very well to mobilization. If you are still having issues after trying to work on your scar at home,
please find a Women’s Health PT. They have so many tricks and tools in their toolboxes and would love to help you
achieve your goals.

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Retrieved from http://dianelee.ca/articles/1-Understanding-Your-Back-&-PGP-2011-opt.pdf

Lee, D. (Accessed 2017, 2018). Diastasis rectus abdominis and the implications for returning to sport after pregnancy.
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Lee, D. (Accessed 2017, 2018). Core training vs. core strengthening: what is the difference and why does it matter?
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Lee, D. (Accessed 2107, 2018). Training for the deep muscles of the core
Retrieved from http://dianelee.ca/article-training-deep-core-muscles.php

Duvall, S. (Accessed 2017, 2018). Can I Run with a Diastasis?

Retrieved from http://www.coreexercisesolutions.com/can-i-run-with-a-diastasis/

Lee, D. (Accessed 2017, 2018). Diastasis rectus abdominis & postpartum health consideration for exercise training.
Retrieved from http://dianelee.ca/articles/Diastasis-rectus-abd.pdf

Nixon, J., Goom, T. (Accessed 2017, 2018). Running, incontinence and pelvic floor exercises.
http://www.running-physio.com/pelvic-floor/

Poswiata, A., Socha, T., Opara, J.(2014). Prevalence of Stress Urinary Incontinence in Elite Female Endurance Athletes.
Journal of Human Kinetics, 44, 91-96.

Crow, W.T., Willis, D.R. (2009). Estimating Cost of Care for Patients with Acute Low Back Pain: A Retrospective
Review of Patient Records. The Journal of the American Osteopathic Association, 109, 229-233.

Cook, M. (Accessed 2017). Physical Therapy After C-Section.

Retrieved from http://www.motionmn.com/physical-therapy-after-c-section/

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