#TummyRehab and planks: are they mutually exclusive?

For those who have been following me through the past few months, you have read about my journey to restore my core from a diastasis recti (DR). My tummy rehab journey has been and continues to be a WORK in progress, insightful and rewarding. To catch up on my progress, click here, and for a review of the PT program I just completed, click here.

So, a couple of days ago I was pointed (by a mentor and friend Beth Learn) to a post that opened my eyes a bit more and gave me even more hope. This article was authored by Julie Wiebe, an accomplished PT and an expert in her field. In it, Julie addressed the prevailing thought in some circles that if you have a diastasis, certain exercises like planks are off-limits for…well, forever. The gist of the piece can be summed up in this quote:

“I think absolutes are tricky, but I agree we need parameters to help women proceed safely back to a restored abdomen that is ready for challenge.”

Yes! Progression to be able to challenge my core in more ways…that resonates with me. I need to move in a way that encourages healing in my abdomen in steps and stages. AND I need to have the hope and expectation that my core will be restored to function optimally and in strength.

With such a challenging time dealing with DR these past 18+ years, I had written off certain moves for myself, planks in particular. But this post helped me to see that planks are still possible, as long as I listen to my body and make sure that I can maintain safe and proper form in my core.

It has taken me a while to be able to do that, but for the first time since having babies, I can honestly say that I’m there! I have been doing a few elbow planks this week, and it has been amazing to feel the strength in my transverse to hold the proper form.

So, no, I don’t believe that tummy rehab and planks are mutually exclusive anymore for me. I have invested the time in my recovery, and I’m thankful to God that the progression has positioned me to call upon my core to do more, safely. There is better ahead!

Are you challenged in any way in your core function, by diastasis or other injury? Where are you in your recovery? I’d love to hear from you ūüėČ

Recovering together, moving well,


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