Diastasis Detective Program

Module 1: Intro

Module 7: Step 4 = “Address the shoulders”

Welcome to Step 4 of the ‘7 Steps to Fixing Abdominal Separation’ online instructor program.

Opening up the shoulder girdle is the next step NOT to be missed in the rehabilitation process of fixing diastasis recti, which is also why it’s number 4 in the 7-Step ‘Breathe’ Principle™.


Tightness in the shoulder area inhibits our ability to breathe into the thoracic cavity, encourages us to adopt a chin poke and can often lead to kyphosis.

Analyse these activities a new mum does on a daily basis with reference to the shoulder girdle:

  • feeding,
  • winding / burping,
  • changing a nappy,
  • comforting baby,
  • pushing buggy.

With all of this internal rotation of the shoulders and forward flexion of the spine going on, it’s no wonder they display a rounded shouldered appearance.

Add in the daily habits of your ‘new mum’ before she got pregnant:

  • texting,
  • driving,
  • computer work,
  • sitting,
  • watching tv

Then you’ll realise that the shoulder girdle musculature was probably already tight beforehand.


This is where the skull moves out in front of the rest of the body.

It causes the muscles at the back of the neck to tighten in an effort to hold the weight of the head in position.

If constant tightness at the back of the neck is present, not only is this a great way of wearing out the discs inbetween the vertebrae, it also decreases the amount of circulation in the area too.

In the modern world, we spend a lot of time driving, sat in front of a computer and reading which really causes the head to move forward.

It causes tension in the back of the neck which reduces the blood flow up between the head and the thoracic cavity which is not good for our brain or any of the organs located in these tissues.


Head hang

Standing in neutral alignment and slowly drop your chin down towards the chest.  Don’t lift your shoulders – that’s cheating!

Hold this position for 60 seconds, breathing naturally.

It’s a great way of stretching the back of the neck which is oftentimes very tight through constant chin poke.

Perform this regularly, and you’ll be able to touch your chin on your chest in no time.

It’s also great if you suffer with ear, nose and throat conditions too.

Head ramping

Another great exercise for releasing tension in the neck is essentially the exact reverse of chin poke.

Align yourself in standing and start with your head in a slight chin poke, then push the back of your skull back so the ears sit over the shoulders.

You’re not lifting the chin, you’re keeping the ears level and moving them forwards and backwards.


Webinar Recording – Step 4 – Address the Shoulders

In this video, you’ll learn:

*why the shoulder girdle is a problem for diastasis recti clients

*how to address issues in the shoulder girdle

*other alignment traits that attribute to abdominal separation

*sample exercises for clients with a diastasis

*Step 4 of The Breathe Principle