Diastasis Rectified

My journey to heal postpartum diastasis recti

Changing Habits for Diastasis Recti Healing


It’s rare I meet a woman with a diastasis recti who hasn’t beat herself up for “slacking off on my exercises” (I bet men would

pie chart of habits

If we can make changes in the blue and grey times, then the yellow will be more impactful!

say the same thing, but I’ve never yet met a man who realizes he has a DR. Come join the DiastasisRectified party, guys!).

The paradigm is: 1) “my body is screwed up” and 2) “I need to do exercises to get it better” and 3) “Why am I not doing my exercises?” 4) “Ugggggh.”

So this post is not about exercises, because let’s just give that a rest for a minute. This post is about habits. We’ve spent (x) number of decades forming habits of movement: how we brush teeth, lounge, carry stuff, sit, open stuff, cut things, and on and on. Maybe we spend one hour a day three or four or even more times a week doing concerted “exercise” efforts, but what about those other 23 hours each day?

Our bodies take the shape of our habits

sketch of skeletons, one with rib thrust, one without

Pelvis forward, ribs thrusted will put pressure on our tender midsection versus letting our skeletons do the work of carrying our mass around. Oops, I forgot to draw the sacrum on the right skeleton. Just imagine it’s there.

All those tens of thousands of times we do those things will create some pretty deep neural pathways. Copying what parents/caretakers did, getting all that sitting practice at school (what activity did we do more than sitting?!), and then friends, culture, environment, sports, interests (bike riding, reading, video games), and personal preference.

What likely didn’t shape our habits was what would be most beneficial for our bodies over time: protect joints, prevent injury (like diastasis recti, eh?), get blood flowing, maintain healthy muscles, stay flexible, yada yada.

Unless your parents were yogis and you lived in a furnitureless yurt in the rainforest canopy and foraged for food. If I just described your childhood, please let’s be friends.

Below are pictures of me doing a habitual body position and then trying an updated option that doesn’t add more stress to my already totally stressed out diastasis. I’m working on keeping ribs down, untucking my tailbone, and keeping the weight in my heels.

Rewriting the code of everyday movement…in pictures

Instead of this… I’m trying this
Sitting in a white Modernica clamshell, reading a book sitting on two yoga blocks, reading
Being stationary in my favorite clamshell, reading about moving Pelvis elevated above heels to allow tailbone to untuck
washing face, rounded over washing face, tailbone untucked
 Rounded spine, tailbone tucked. This actually hurt,
but I just don’t pay attention to the dull ache usually.
 Untucked pelvis, using my hammies to hold me
up, trying to keep ribs from thrusting toward counter
 sitting on the toilet  sitting on the toilet with elevated feet, pelvis untucked
Lots of strain on the old pelvic floor (esp if you hold your breath!) Tailbone not as tucked, feet elevated. Feelin’ so fly.
You could also try zees, but my husband has forbade.
 leaning against counter  standing while brushing teeth
I do this ALL THE TIME, like I am
incapable of holding my own body up
for the two minutes it takes to brush
my teeth (yes, I time it so what)
 There you go, lady. That’s better.
 Sitting in a chair  untucked pelvis in chair
 Working on my chair-shaped bottom  Sometimes life calls for chair sitting, but sitting
on the edge means I can untuck the tailbone.
 holding child on hip  holding child in arms
 The ever-popular holding child on hip
whilst contemplating something
 Using arms to hold kid instead (okay maybe there is a
little leaning but have you seen the size of that guy?!)
bending over to pick toys up squatting to pick up toys
 It feels so normal to pick stuff up this way,
but I’m putting tons of pressure on my spine
Switching it up to a squat, I feel the work in
the pelvic floor. Been trying this a lot more this
week and it is feeling more normal.
 getting out of chair  squatting to get out of chair
 Using momentum to send me out of this
chair, while knees go way over toes
 Keeping knees over toes, turning
“getting out of chair” into “hey let’s squat”
thrusting ribs when I need to reach up reaching without moving ribs
 Moving ribs up and out (like the illustration above)
in order to reach the cabinet
 Keeping ribs down (and therefore abs “on”) while
reaching up. Feeeeeeling the burn in the shoulder

Now that I’ve done these, I am thinking of so many more! How I pick up my kid, getting out of bed (remember friends, no jackknifing!), opening heavy doors, stirring a big pot of something, how I always sit on one foot, etc.

What are some things you can switch up?


Author: diastasisrectified

I am charting my progress as I recover from a diastasis recti and get back to an active lifestyle.

75 thoughts on “Changing Habits for Diastasis Recti Healing

  1. This is great Emily…especially with the pics of you doing things incorrectly/correctly! I will be sharing this on social media today big time!

  2. What is it with hubs and the no squatty pottys? Mine too

  3. Great post – and reminder! Thanks.

  4. First of all, you look GREAT!!!!!!!!! and you baby boy is so cute!!!!! Thanks for the tips, especially with pictures, they are very helpful. I have a question, have you been doing MuTu? has it help you? I got the 12 weeks program, but still haven’t find time/motivation to start. I am tired of squeezing myself into clothes. :((((((((

    • Thanks Natasha! I have not been doing Mutu but I still think it would be helpful to anybody who decides to do it. I’ve been focusing on getting certified in Restorative Exercise (restorativeexercise.com), which the creator of Mutu has also done. I honestly think most of my progress has been due to changing lifestyle habits like this blog outlines and then doing the restorative exercises, which you can do through restorativeexercise.com or which are incorporated into Mutu as well. I can totally relate about being tired of squeezing into clothes. Ugh. You will get there, just be kind to yourself and start by changing the littlest habit you can think of. 🙂

  5. what are zees?

    • “Zees” is another way to say “this” if you are talking in a silly French accent. 🙂

      • Oh my goodness, you are so cute! How did I only just now find you? We could totally be buuuudies… (Was that creepy? Sorry. I’m a bit isolated here in my house with my 5 little boys. Adult convo’s are like crack to me, always looking for my next score!)

  6. that was a great post and the pictures were great!

  7. OMG the teeth brushing one! I do this ALL THE TIME when I wash dishes… I just look down and find myself leaning my entire lower body into the countertop… where does that come from!?!?!? Loved this post! It is a great visual and reminder to not quit on my daily goal of changing my muscle memory. Thanks much 🙂

    • I’m glad I’m not the only one! 🙂 And what a great daily goal! And not only do I do this brushing teeth but also just anywhere I get near a counter. In the elevator, too, my body just gravitates toward the rail so I can lean. Gradually my body is learning to carry itself around again, but it’s not an overnight process for sure!

  8. What a timely post! I was just getting upset with myself for skipping my exercises since Sunday and I needed this reminder that it’s not about what you spend 15 minutes a day doing. It’s about what you spend your WHOLE day doing.

    Thank you for that reminder and the helpful pictures. I hope your journey towards certification is going well!

  9. Hi Emily. Thankyou for yr wonderful blog full of lots of valuable info. Since discovering Mutu recently I am feeling more at ease about my DR & finally feel that their is hope without surgery out there. Now to just motivate myself to do the exercises & work on my alignment 🙂

    • Yay! I am glad to hear it, Aleisha. It’s always best to start with the smallest possible changes you can think of and work up from there (coming from someone who struggles mightily to self-motivate). Best to you and thanks for stopping by!

  10. Excellent article! I will be linking to it in a few future posts on Fit2B. It was shared in our forum, and totally overlaps what I teach in our Foundational Five routines for new members! Thank you for being another voice in the Diastasis Awareness Movement (find us on FB) Blessings on your work!

  11. LOVE THIS! I want to do a weekly feature on my site also, http://www.jennyjourney.com. Will link back here, too, so helpful! Thank you for all the great info and photos! Here’s to your healing and journey ;* xoxox

  12. I am in the extreme minority in this as one of those men you were referring to. When my wife and I were attempting to do an ab workout one night I had a weird feeling on the surface of my stomach, and looked down and noticed what appeared to be an alien attempting to burst through. Having never left the planet, I had no clue what it was so through that experience I’ve learned a lot more than I ever would have about something that doesn’t tend to affect many men.

    Your write-up is extremely practical, and the day-to-day alternative photos pretty much summarize what will make the most significant difference for people, at least in my experience: changing habits of body position that are contrary to the desired outcome.

    Hope this is an encouragement to anyone that finds themselves with a small alien protruding from their abdominal region (barring the little ones a woman might be expecting to do so).

    • Luke! Welcome! Thanks for commenting as I feel men with DR tend not to be as visible online as the women (even though incidence rates are the same across genders, the awareness is quite one-sided. Think about all the “beer bellies” we see, though!). The alien – I totally relate. I remember thinking, “wow, I really do have all kinds of guts in there.” Please know that although I do talk to the postpartum crowd, since that was my personal experience, that all of the information about specifically DR is absolutely applicable across genders. Best to you as you change habits and say adios to the creature that lives in your abdomen.

  13. Just discovered your blog tonight. Have been wondering about this and did some online research and a self-test and I’m certain I have it. Feeling frustrated/angry but also relieved to feel like maybe i have finally found the answer to why all of my hard work at exercise and nutrition did nothing to help my belly. All this time I have been thinking I just have a stubborn post partum belly and i have to work harder! I’ve lost 15 lbs, toned up everywhere except the belly. And now I am realizing that I may have been doing more damage than good. Feeling angry that through 3 babies, 2 c-sections, numerous pelvic and other physical exams, not once has a medical professional suggested DR to me. Scared to give up the exercising I have been doing and to possibly lose muscle tone and/or gain weight. Excited to learn more about MuTu – saw another blog that praised it as well. Looking forward to scrolling through the archives and learning more ❤

    • Julie, it is truly SO frustrating that awareness about DR isn’t built into the medical experience. I have no idea why. It makes me frustrated all over again hearing your story. I’m just so sorry! I’m glad, though, that you’ve started to find solid information about it and now you can turn all that motivation and energy toward work that will take you in a healing direction. I know from personal experience that that makes all the difference in the world. Happy to have you here! Thanks for stopping by.

  14. This is AMAZING! So so incredibly helpful to see it all in black and white. If you run a part 2 please show me how to put my socks on! Ha, sounds ridiculous but I have low back issues that I know are related to my DR and putting my socks on tweaks my back Every Single Day. I sit on the bed and as I bring my foot up my pelvis tucks, low back rounds and ouch. Shaving legs too, same scenario. Must be that leg lift… Thank you again. Love the double yoga brick DIY squats too! I’ve been using my kid’s stool but then my legs taper in and I don’t get quite the same effect.

  15. Reblogged this on alignment ba and commented:
    Diastasis recti post that you shouldn’t miss

  16. Man, I wish I’d seen something like this years ago when I could still do these things. It would have helped SO MUCH, though I’d still have DR because, surprise twins at 42. Now I’m pushing 49 with an arthritic hip and bad knees…Good job, girl, and all you younger-than-me (or even just less-restricted-than-me) moms out there, listen up! Emily’s gonna help you out here!

    • Mejaka, thank you for the kind words and encouragement to all the people on here struggling with these issues! Let me also offer encouragement back to you that you might not be able to reclaim your pre-twin body per say, but Restorative Exercise (restorativeexercise.com) has a lot of helpful options for people who experiencing limitations and injury. Also, twins at 42. You are my hero.

  17. Oh my goodness, thank you! It’s true we may not always find the time to exercise but we do SO MUCH every day that just “undoes” any of the exercise. Thanks for all the great tips, I am much more aware now and I was picking up the kids’ toys while squatting and now sitting on the edge of my chair feels so much better!

  18. This is great; thank you! I’m saving this post to start working on these daily movements. Please post more pics of the other ideas you have had! It’s so helpful to see the comparisons. What about driving our cars? Is there any way to improve posture there?

    • Thank you, Jennifer! Great question. Yes, you can fill in the hole part of a bucket seat in a car with pillows or a foam half cylinder (cheap on Amazon) to allow your pelvis to untuck. Also, make sure you use the foot rest on the left side of the floor so that your hips stay balanced. Hope that helps!

  19. Hi Emily! Just wondering if you could help me out a bit: in your research, did you find any information on similarities of DR and an umbilical hernia? I have done as much research as I can and not found much. I was just surprised at this post, because I have a naturally flat lower back (and naturally flat butt) and I had to seriously re-train myself in order to be able to sit up like you’re showing in these pictures. And it had never occurred to me that a DR or a hernia might be affected by sitting on a tucked tailbone for instance. But I remember after reading Bowman and Gockhale I just immediately started untucking it constantly, and working out on my glutes more to create some balance there.

    I have been a Pilates instructor for 12 years, and I am seriously considering that this hernia (a slightly bigger than a pea opening on top of my belly button) happened to me back then during my training of 8 hours working out per day for months–I was really skinny, but I did gain maybe 3-4 kilos at that time due to physical exertion. As you can imagine I have not stopped working out ever since, but I find the hernia gets worst when I combine being a bit heavier (I’m 5’4”, fluctuating for years between 105-115 lbs) with doing heavy workouts.

    I’m sorry I got so detailed and wordy but I really hope you have ANY sort of advice that you might have come across. As you maybe can imagine, I am terrified of getting pregnant, and to be honest I don’t think I’ll be attempting that in fear of what might happen.

    Thank you!

    PS You look so cute when you smile it’s adorable! And so is your kid!! Al the best to both of you (and the dad!)

    • Hi Theodora! I am so sorry you are dealing with this – I know you have to be so frustrated, especially as a really motivated and health-conscious fit person. I wish I had better news for you, but I’m not as familiar with umbilical hernias. However, I do know that hernias are made worse by excessive intra-abdominal pressure and the same thing you do to correct for DR would also make sense to do for a hernia. Also, my understanding is that a really tucked under pelvis will create the look of a flat back and minimize your ability to engage glutes. As you’ve started to untuck have you noticed any changes? I’d also look up the walking articles on katysays.com if you haven’t already dug into that a bit. I think this is the end of my knowledge at the moment, but I will certainly keep umbilical hernias in mind as I am looking up research articles for future posts! Thank you so much for stopping by and I hope you can find some answers. 🙂

      • Thanks Emily and good luck to you too! I’ll make sure to keep checking in.

        I don’t think there’s really been any change by switching my pelvic tilt to be honest, but I have noticed that my abs can work in a safer way in the quadruped position rather than in the traditional supine curling up movement (I think I remember mutu also suggesting something similar when I looked into it some years ago–however I found it a bit boring strength-wise, and since I wasn’t sure it would work anyway I gave it up pretty soon). As you can imagine this leaves out many pilates exercises 😦 So I have been doing yoga for the past couple of months to avoid them and I think it might be working better for me, with all those downdogs as rest instead of lying down (my elbows and wrists though are not too happy about it!) Nevertheless, when it wants to pop out, it will pop out! (fyi my mom also had it so there could also be a hereditary factor)

        I won’t go on so I don’t bore you, hope some of what we say here is helpful!

  20. First, thanks so much for writing this blog! I recently have been putting more of an effort into getting back into shape after having a baby 9 months ago(not that I was truly “in shape” before having a baby unfortunately). I had noticed that my stomach feels like I have a hole in the center of it but just thought it was due to all the extra baby weight. I stumbled upon your blog through someone’s facebook post and started learning more about diastasis recti. Now I’m concerned that doing the typical exercise regime I’ve recently started won’t actually help much and could make it worse. I tried the “alignment snacks” free video on shoulders from restorative exercise, but spent the whole time wondering if I was doing it right and unsure by what she meant with some of the terminology (I have no idea if my ribs truly up or down or if I was leaning towards one side or the other). I think doing it in front of a mirror might help a little bit maybe. I was thinking about buying MuTu because from previous experience I know I do better with exercise when I have a specific system to follow rather than just winging it and doing different exercises, but now I’m not so sure. Is MuTu more on a “beginner” type level in regards to the terminology and understanding exactly what the exercises should look and feel like? Any advice you can give is helpful. As a one income family currently since I’m a stay at home mom, the almost $100 price tag would be difficult to swallow if I can’t do the program successfully.

    • Hi Esther! I totally get what you’re saying and I think Mutu would be a great option for you. It’s very straightforward with videos and instructions and a community to ask questions in and the creator has done the Restorative Exercise curriculum so it weaves in a lot of that content. I think it’s great! The caveat would be that you probably won’t see permanent progress unless you also change your habits, a la this blog post, and also follow the advice to walk as much as possible. I’d use the search box in the right hand column on katysays.com to find articles about walking so you can work on your form a bit, which will help too. Hope that helps!

  21. Really like this – will suggest your link to my postpartum patients!

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  23. This is a similar idea to Alexander technique, it’s amazing that you don’t realise how many everyday things you do with such bad posture

  24. Thank you thank you! I’m so overwhelmed by where and how to start to make the small changes. This is just what I needed! And the pictures are the best part. I’m totally a visual learner. Would love to see more if you’re so inclined one day. 🙂

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  26. This is awesome! I first noticed my freaky alien in my abdomen after 4th child, but it seemed to go away (or so I thought). After baby #5, I noticed how much my back hurt, but didn’t do anything about it due to baby’s health issues. Now after baby #6, I officially look like I’m still 5 months pregnant. I’ve been doing lots of research online now that I have the opportunity to do something about it. I’m yearning to get back to my fitness level before baby 5, but must first take care of this. I have found your pictures to be very helpful. I hope I don’t drive myself mad thinking about my every movement all day long, but I think it’s going to take that to some degree to re-program. I think I definitely made things worse after my last baby due to near constant babywearing. Have you also thought about bucket seats in the cars we drive? My chiro clued me into poor alignment from those before my baby arrived; of course, I focused on it for a while, but stopped. Now I’m seeing the big picture. Also, I went to my doctor for what I thought was a possible POP. Everything, they said, checked out fine, but they neglected to tell me the pelvic floor is connected to the TVA. So grateful I’m figuring it out now at least and will focus on this. Cheers!

    • Hi Michelle! First off, congrats on those 6 babies! You are amazing. YES to reprogramming taking time. Eventually it won’t feel so overwhelming because those things will become habits and how much do you think about your current habits? If I had a car with bucket seats, I would definitely place a half cylinder or wedge pillow in there to fill the bucket in. Also, when driving an automatic, make sure to use the foot rest provided for your left foot on the left side of the car (or reverse if you’re Euro). Yes to babywearing being really hard on the DR, too (I have a post about that – search for Paleo Parenting Workshop). It sounds like you are on such a good path and I’m glad you found me! It’s amazing how much slow, consistent, small changes add up big time over time. Thanks for visiting and good luck on your journey. 🙂

      • Hi again. I’ve been focusing on my posture, and have noticed a difference right away, even my hubs and daughter noticed. I’m now ready to buy a wedge cushion to use in my car, but I’m not certain if I should buy the cushion that you sit on or the kind that you sit on plus that has a back to it. Can you advise me? Thanks.

  27. Reblogged this on Nutrition.Health.Life. and commented:
    Take some time to review this awesome post on the importance of proper posture throughout the day!

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  29. Hi Emily. I’m 3 months post partum with my first baby, and everything went back (though a little flabbier) to the way my body was, except for my abdomen. I recently discovered I have diastasis recti, about 2 fingers width, and being someone who was really physically active and fit before I got pregnant, I lost all hope that I will ever get my body back (although I know that it will never be the same). I came across your site and I got hooked. this got my hopes back up. I tried looking for a therapist to help me with this, unfortunately not many are familiar with DR here in the Phil.. do you think doing the exercises I learned online on my own will help me with my DR? how long did it take you to see and feel any difference?

  30. How in the world do you squat like that to pick up things? I’ve been trying it all day and I can’t keep my feet flat on the floor with my butt that low without falling on my rear end! Thoughts? Tips?

    • Hah! Well, the way I understand it is that people’s varying bodies perform slightly different squats and that we are all limited by the extensibility of our muscles (particularly lower leg for squats), our unique geometry, and the elasticity of our connective tissue (I’m pretty hypermobile). It may just not be a movement that’s available to you right now, but you can perform smaller squats and also think of other creative ways to get yourself down to the floor. e.g. Sometimes I like to go into a plank and then lower to the floor to sit. Katy taught us at certification week to notice how we get up and down off the floor and try to mix it up, not always relying on our strongest points. Anyway, hope that helps!

  31. Hi Emily,
    This is such a fantastic article. We will be sharing with The Dia Method audience. The do’s and don’ts pictures lend perfectly to the Everyday Moves: Healing Power instruction that is included with our Postnatal system. Thank you so much for helping to spread the word!

  32. I loved he text. It`s so much motivating to help mothers to get out of this situation.

  33. Thank you for sharing your journey. I am finding your blog late I see, but would love to know what happened with your diastasis and core strength since your last post. Are you blogging somewhere else? Thanks for inspiring me to keep trying to heal my own DR.

  34. Hello from the Dominican Republic!, I’ve read almost all your posts and I’m also doing Mutu (1st week), thank you for taking the time of sharing your views!. I’m wondering, do you relax or engage your core throughout the day? or are we supposed to let it loose and engage in specific movements (like lifting and etc)? Also, I read in the Mutu community Facebook page that you shouldn’t do the intense workout if you have a hernia (which I think I have, just as you), but I think that didn’t stop you, what is your experience specifically with that? Thank you again!

  35. Thank you for this! Just a month ago I learned about DR, I have two girls the youngest 9 years old. I’ve definitely noticed the alien building from my stomach, I’m 5’7″ 127 lbs, and my stomach has never gone away. I’ve been so frustrated and once I found out about DR I was angry that not one doctor mentioned it to me, even after having surgery for a hernia above my belly button which I was told was due to my pregnancy. Mothers definitely need to know about this. I finally feel a sense of relief that there is hope for my mommy Tummy. I haven’t noticed a difference in the two week mutu program but I have 10 more to go ☺️ And I’ll definitely work on my day to day form. Thank you again!

  36. hi! I just came across your blog and it is so helpful in terms of not only information but mentally emotionally knowing someone else is going through the same thing. I just discovered I have diastasis recti – heard of it for the first time a month ago – and have two kids ages 4 and 2. So much conflicting information out there and trying to sort through what I should be doing! Do you have an update on your progress and what worked for you? thank you!

  37. I also just discovered your blog through Jessica Riley who I sought out after become a legit Katy Bowman fanatic. Love your site – would also love an update on how you’re doing, how your body is, what you’ve found to contribute most toward your success in restoring your body, etc. LOVE the post with the pictures on before and after movements. Katy would be so proud! And, I do all of those before movements (hello counter leaning!) I’m working with Jessica now and have read all of Katy’s books so hoping there’s some chance of me restoring my “healthy” pilates core 😦

  38. Hi, Emily! I’m 10 months postpartum and I found your (amazing) blog while researching the MuTu system. I’ve been trying various exercises and programs to try to improve my DR over the last 10 months, but nothing has helped much (and to be super honest, the forever competitive athlete in me has been thinking, “Oh, I’m sure it’ll get better if I just workout harder”). I’ve dabbled in working on my posture, but now I’m ready to buckle down and focus on it daily (especially starting with just my standing/walking posture – I notice such a difference just trying to keep from flaring my ribs!) as well as starting the MuTu program.

    I was wondering if you have any suggestions for proper posture while breastfeeding? I still spend a big portion of my day nursing my son and I want to make sure I’m not further damaging my abs while doing it!


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  43. Hello, friends. I wanted to share some news for those going through this process. My son just turned 2. For the first time since before my first pregnancy my tummy feels really normal. I didn’t even understand that I had diastasis recti until my son was near 1. This blog was immensely helpful in starting my healing and really understanding how to improve it. A few Alexander method session, 3 Katy Bowman books, regular transverse targetted exercies, loads of walking (and sometimes running or climbing stairs), learning how to push off my foot instead of this weird “mini-kick” walk I used to do, shedding the heels (the hardest part!), all those little every day moves like described in this post and a moderately low carb diet have all helped. I’ll never have the waist in inches I had before pregnancy, but the circle of my waist feels proportional now.

    I admit that when I fall off the wagon (not finding time to do exercise or walk) – I feel like the separation starts again, but it seems to tighten again when I get back on. Also – my period bloating still makes makes me look pregnant (but like 4 months vs looking 6 months pregnant a year ago. So I guess this a lifelong journey, but it’s good to know it can get normal.

    Not really related, but what I really liked learning from Katy was how to swing my arms when I walk that I used to do.

    Anyway – Many thanks for this blog. It’s been such an enormous help to so many people.

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  47. Hi Emily,

    I have been struggling since two years to get my DR in control. My son is 2.5 and I stil look 5 months pregnant especially in the evening times when the bloating is at its peak 😦 It is a long and tiring process. I share everyone’s thought about this article. It is great especially with the pictures. Thanks so much.

    I have a question:
    what exactly is Jack-knifing? What is the proper way to get out of bed.

    • Thanks Rashmi! I am so sorry you’re dealing with this, too. Jack-knifing to get out of bed is when you kind of do a little sit-up or crunch action to gain the momentum to get out. The alternative would be to roll to your side or use your arms to help so you aren’t putting more pressure on the midline. I hope that makes sense!

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