Diastasis Recti: The Whole-Body Solution to Abdominal Weakness and Separation

by Katy Bowman M.S.

Overview

"The best book I've ever read about the core. Perfect for physical therapists who like to geek out on the mechanics of tissue function and forces, but also highly accessible for anyone wanting to better understand abdominal weakness and the relationship between the pelvis and the rib cage."—Libby Hinsley, DPT, author of Yoga for Bendy People

Our abdominal muscles are rarely "broken"; rather, their weakness is a reflection of how little we use our entire body. Whether you have diastasis recti, a hernia, are postnatal, or simply have a very weak midsection—this is the definitive "whole-body" guide to restoring your core!

Abdominal muscles have many important jobs; twisting the spine safely, accommodating pregnancy, protecting your abdominal organs, and even breathing are just some of the jobs we want them to do well. Many will try to fix their middle through crunches and other abdominal exercises without realizing that things like tight shoulder muscles, poor posture habits, and even our breathing patterns can affect what’s going on in our abs.

In Diastasis Recti, biomechanist Katy Bowman:

• Gives 30+ exercises, organized into Small, Medium, and Big Moves
• Expands the core to include essential parts, like the shoulders and pelvis (and how movement patterns here can worsen abdominal separations)
• Explains why it’s better to think of a diastasis (abdominal hernias, or even weakness) as a symptom rather than as the "problem"
• Teaches 5 simple postural adjustments to change the forces on the front of the abdomen
• Notes that in addition to exercises, you can sit, stand, and walk for a stronger core

"By making the material understandable, approachable, and achievable, Bowman offers an outstanding and necessary guide to diastasis recti and many other abdomen-related issues. Everyone can benefit from these insights and improve their health in an empowered and proactive way." —Foreword Reviews

Diastasis Recti is for anybody wanting to improve both the function and the appearance of their abdomen!

Product Details

ISBN-13:	9780989653961
Publisher:	Uphill Books
Publication date:	02/01/2016
Pages:	244
Sales rank:	791,618
Product dimensions:	5.40(w) x 7.90(h) x 0.70(d)

About the Author

Bestselling author, speaker, and a leader of the Movement movement, biomechanist Katy Bowman, M.S. is changing the way we move and think about our need for movement. Her 10 books, including the groundbreaking Move Your DNA, have been translated into more than 16 languages worldwide.

Bowman teaches movement globally and speaks about sedentarism and movement ecology to academic and scientific audiences such as the Ancestral Health Summit and the Institute for Human and Machine Cognition. Her work has been featured in diverse media such as the Today Show, CBC Radio One, the Seattle Times, NPR, the Joe Rogan Experience, and Good Housekeeping.

One of Maria Shriver’s Architects of Change and an America Walks Woman of the Walking Movement, Bowman consults on educational and living space design to encourage movement-rich habitats. She has worked with companies like Patagonia, Nike, and Google as well as a wide range of non-profits and other communities to create greater access to her move more, move more body parts, move more for what you need message.

Her movement education company, Nutritious Movement, is based in Washington State, where she lives with her family.

Table of Contents

Foreword ix

Preface 1

Introduction 3

Section 1 Think

Chapter 1 The Anatomy or Diastasis Recti 11

Chapter 2 The Forces of Diastasis Recti 21

Chapter 3 Under Pressure: DR, Hernias, and Pelvic Prolapse, Oh My 35

Chapter 4 Diastasis Recti and Nutritious Movement 45

Section 2 Move

Equipment List 58

Chapter 5 Stance and "Body Neutral" 59

Chapter 6 Little Moves 79

Chapter 7 Medium Moves 105

Chapter 8 Big Moves 133

Chapter 9 Drop Your Ribs 155

Conclusion: Change 157

The Program 159

Appendices 205

References and Further Reading 211

Index 219

About Katy 228

Editorial Reviews

Diastasis recti is a whole-body issue that requires a whole-body approach. It's refreshing to find a resource that acknowledges that need and provides concrete steps to achieve it.”—Breaking Muscle

"The best book I've ever read about the core. Perfect for physical therapists who like to geek out on the mechanics of tissue function and forces, but also highly accessible for anyone wanting to better understand abdominal weakness and the relationship between the pelvis and the rib cage."—Libby Hinsley, DPT, author of Yoga for Bendy People

“Using the same friendly approach that makes her anatomy and movement lessons so easy to follow, Bowman provides tactics that are understandable and clearly described. The use of photography is also helpful, with the author demonstrating each move in addition to providing step-by-step instructions. Although Bowman's main purpose is education, what she really brings is empowerment. Encouraging people to know their own bodies, and then pursue solutions that make them healthier and happier, is a powerful approach to wellness. By making the material understandable, approachable, and achievable, Bowman offers an outstanding and necessary guide to diastasis recti and many other abdomen-related issues. Everyone can benefit from these insights and improve their health in an empowered and proactive way.” —Foreword Reviews

From the Publisher