When I was first exploring the pelvic floor as it relates to diastasis recti (10 years ago) there was little research and most practitioners were relying on limited knowledge. We were all proceeding with caution.
Most of us were on the 'no crunch' bandwagon.
As awareness built hysteria also built. Women were afraid to move and were moving in very restricted ranges of motion because they were afraid that their diastasis would get worse.
I was seeing all types of women including women who DID do crunches and some were better off than those who didn't.
It never sat well with me to completely remove a movement from our life but I did and I did for my clients as well.
For many years myself and the other two founders of Bellies Inc debated the crunch no crunch philosophy and it was always 2 against 1 😂
Then things started to shift. More research came out and more people questioned the rationale of no flexion.
We promoted movement based on what we knew and believed at the time.
Now we know more and we believe different things.
has been a catalyst in opening the eyes and movement patterns of many and I was thrilled when the odds started to even out and flexion was no longer a four letter word.
I for one missed the odd crunch and feel much more liberated in my own body and in my movement prescription.
My motto is 'its not the exercise...it's the execution'. I love this move. I love it for mobilizing the upper back...for lengthening the front and for the flexion.
Exhale to engage the pelvic floor then curl the bottom ribs towards the top of the pelvis. Keep the elbows wide and neck neutral. Inhale to expand as you lower and lengthen and stretch.
After a few reps enjoy a full release to the floor over the ball. Bliss!
Be mindful of any breath holding or feelings of downward pressure or doming along the midline.
Moving the ball higher up will make it easier and moving the ball down closer to the low back will up the challenge.
Harder is not always better. Work where the challenge supports your goals and allows you to execute the exercise well.
Push your boundaries while respecting your limitations.