Nutritious Movement
Diastasis Recti Masterclass
Diastasis Recti Masterclass
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Includes: 5 video modules of exercise/self-massage sessions
Runtime: 2.5 hours (150 minutes)
Course Delivery: You will receive access to all videos when you register, and will keep that access as long as our website exists. Tech specs below.
Instructor: Katy Bowman + Jill Miller
Description: Katy Bowman, biomechanist and author of Diastasis Recti: The Whole-Body Solution to Abdominal Separation, and fascia expert Jill Miller cover strength, mobility, and self-massage movements to get your core—ribcage to pelvis—well connected in this 2.5-hour movement masterclass. This is an edited recording of a live, online workshop taught in 2025.
Course sections are:
- Warm-Up: Proprioception Calibration
- Section 1: Stop Your Arms From Pulling On Your Core (Ribcage Stabilization)
- Section 2: Stop Your Legs From Pulling On Your Core (Pelvis Stabilization)
- Section 3: Meet In The Middle
- Section 4: Core Coordination Cooldown
- Bonus Movements: “Core Arc,” Whole-Body Hang, Diaphragm Vacuum
- Q&A “Core Quorum”
Core issues are whole-body issues and connected core musculature is key to stable exercise and activities of daily living. Not only those that include the bending and twisting of the spine with comfort, but also movements that require spinal stabilization for dealing with heavier loads and repetitive tasks. Even lung function can be affected by core function!
Many classes for abdominal separation focus on just the “abs,” but in this class we also cover how the rectus abdominus (and linea alba—the anatomy that is affected by diastasis recti) are often “pushed around” by the legs and the arms. You’ll learn exercises and roll-outs for the upper, lower, and middle body as well as helpful “bolstering as you build strength” techniques and proprioception exercises to help you figure out where your body parts are throughout the day. Other anatomical topics we touch on include intra-abdominal pressure and the difference between rib thrust and rib flare.
Who is the Diastasis Recti Master Class for?
In addition to addressing the tensions and weaknesses found in Diastasis Recti, this masterclass is also essential information for those dealing with movement patterns or scar tissue from:
- C-sections
- Hernia Repair
- Gall Bladder Surgery
- Hysterectomy
- Appendectomy
This course is also for those wanting to deepen their core-strength container to better support:
- Hypermobility/EDS
- Pelvic Floor Function
- Lower Back Function
- Post-Natal Recovery
- Postural Intelligence to Support Future Pregnancy
Note: Please ensure you have medical clearance for exercise.
Equipment:
This class uses the equipment listed below; most items can be swapped with everyday items as needed.
- Yoga Block (thick book)
- Yoga Tune Up® Balls and 2 inflated Coregeous Balls for rollouts. You can buy each separately or save by purchasing as a bundle: Body By Breath Decompression Trio (You can swap these for tennis balls and a rolled and folded yoga mat, but the balls are really, really good.)
- Bolster (blanket or sleeping bag)
- Weighted object (5-20lbs)
Find written instructions to many of the exercises and additional DR content covered in this course in Diastasis Recti: The Whole-Body Solution to Abdominal Separation. You can select “Workshop With Book” above to get it for a discounted rate at.
Find additional rollouts in Jill’s book, Body By Breath.
