Resources & Handouts
On common questions and foundational skills.
Downloadable PDFs
360 Breathing
One of the most simple & effective skills you can add to your daily life to train a strong core. Particularly important for anyone dealing with hernia, diastasis, prolapse, pregnancy, mid-back tightness, or pelvic floor issues.
Intra-Abdominal Pressure
The abdomen is like a pressure canister; with each inhale, the pressure increases and with each exhale the pressure decreases. Building (or rebuilding) core strength is all about managing intra-abdominal pressure.
Diastasis Rectus Abdominis
Diastasis is the separation of the two halves of the rectus abdominis muscle (aka the 6-pack muscle). This is common in women after pregnancy, as well as in men who carry their weight around the middle.
Rib Flare
Rib flare is a common postural compensation in which the ribs are thrust forward relative to the pelvis (think military posture). Correcting rib flare can help you get the most out of your core work.
Women’s Health
Posture: Pregnancy & Postpartum
What does it mean to have “good posture?” Why is it important? And a few tips and tricks for maintaining a balanced posture that supports pregnancy, delivery, and postpartum healing.
Pelvic Floor
While both men and women have a pelvic floor, this information is geared towards women. Often pelvic floor issues (like leaking or prolapse) stem from muscles that are overly tight. Strengthening the pelvic floor has as much to do with relaxing the muscles as it does contracting them.
Round Ligament Pain
The round ligament holds the uterus in place within the pelvis. During pregnancy, this ligament becomes stretched and strained as the uterus expands to make room for a growing baby. This can cause shooting pain when you get up too quickly or roll over in bed.
