10/11/2026
Some conversations yesterday made me want to reshare this mobility workout routine. It’s crazy to think a year ago I was looking at needing another back surgery. It’s amazing how far our bodies can come in a relatively short amount of time. Movement is so important in every way! Stagnancy is a huge cause of disease and injury in our modern world.
This routine in combination with strength training and running made a huge difference on my quality of life.
I had a few messages after a story I had made on my personal page about healing diastasis recti. I know there are a lot of mamas on this page so I figured sharing my routine would be a good thing.
I know this is overall an herbal page, but if someone tells you a tincture or any supplement is the one stop fix- they’re full of s**t 😆
Herbs are tools to help the body heal and thrive, but they aren’t a magic pill. Movement is incredibly important in lasting vitality and intentional movement is just as important as diet and herbal support.
One thing to note- I have absolutely no training professionally in physical fitness and am pretty much winging it based on my research and needs. But, as you all know, when I deep dive into something I leave no stones unturned 😆
I’ve had 4 kiddos and have had diastasis recti since the first one that I didnt address. After my most recent babe (born last April) I had a 3 finger abdominal separation (I still have about a cm to go). I wasn't consistent in addressing it until life slowed down in the winter. Juggling 7 kiddos freshly postpartum last summer and running my business was about all that I could commit to consistently. The picture on the left was when I was 3 months postpartum or so. The picture on the right is today. The idea that you cannot heal diastasis recti is very much false. The idea that you cannot have a strong core with diastasis recti is also false.
I’ve always favored intense workouts, but I’ve found the importance of finding a balance with my intense workouts and also focusing on mobility. A quick history, I broke my back when I was a teenager. I had some paralysis I recovered from, re-learned how to walk and do basic human things. I have a titanium rod on my L2, L3, L4 and a foot long my scar that reaches across my side where they went in for that surgery. I was a super active kid, played all the sports and was big into running. All that came to a pause for a long time and even after I considered myself fully recovered I would have what I call “flare ups” where my back would just be in excruciating pain and I would pretty much be bed bound. Those flare ups started happening more frequently the last few years and were just debilitating. I ended up speaking with several neurosurgeons and orthopedic spine surgeons down state and the consensus was that I would need another surgery, soon (like this year 2026). That wasn't acceptable in my book, so I did a deep dive and self advocated for myself. While it might be the “harder” route- focusing on herbal support, a combination of weight training and cardio and having more discipline in my habits over all have made a huge impact. I no longer have flare ups, I feel strong, I can play with my kids without hurting or peeing myself 😆I have energy and my life back.
There’s a lot of moving parts to my routine but they all focus on strengthening and stabilizing the core and glutes to take the pressure off my lower back, releasing and hydrating the fascia, stimulating lymphatic flow, and supporting the pelvic floor.
So, as requested, I’d love to share my mobility workout that is basically a pelvic and fascia release flow and hopefully it helps other mamas. I have a 20 minute quick routine that I build on. Once it gets warmer, I hope to be able to do the this routine on the beach in the mornings while my itty bitty plays in the sand. Maybe I’ll go out of my comfort zone and make a reel or something when that time comes since it’s definitely way hard to explain in text rather then doing a visual.
Pelvic + Fascia release
1. Pelvic breathing (3 minutes)
*Start with lying on your back with your knees bent.
*Do a full inhale through the nose expanding your belly and ribs
*Exhale through your mouth, slowly. To elaborate on the exhale, you’re gently lifting your pelvic floor. It’s a very subtle lift and release movement and should hardly be visible externally. It’s all happening internally. Moving from the pelvis to the belly button to the upper abdominal area. On the start of your exhale, You’re basically doing a kegal pulling your pelvic floor upwards and inwards (same motion you would use to stop peeing…that’s the only thing I can compare it to hah) from there you move up and gentle pull your belly button towards your spine and move the ribs down. Tilt your pelvis slightly bringing your lower back toward the floor while lifting.
*This should be done very slowly and controlled.
This connects the breath to the core and starts to stimulate the lymph
2. Pelvic tilt to Bridge (4 minutes)
*Start with a small pelvic tilt and move into a slow glute bridge- tilt, lift, squeeze the glutes, lower and release. Repeat for 4 minutes.
This activates the core, glutes and fascia
3. Dead Bug (3 minutes)
*This one is a bit hard to explain and it may be useful to look up a video, but if you’re unfamiliar with this gentle core movement you start out by laying on your back
*You pull your knees up over your pelvis, and bring your arms straight up above you
*You extend your leg and opposite arm, switching back and forth and exhaling as you extend
*keep your lower back anchored
This builds stability so your lower back stops over working and activates the deep core.
4. Cat Cow (2 minutes)
*This is a popular stretch that once again is a bit hard to explain in text and may be better to look up a video if you’re unfamiliar with it
*Just remember to initiate from the pelvis and not just the pine
*add a glute squeeze in the extension
This helps with pelvic control and decompresses the spine while hydrating the fascia
5. Clamshells (1 minute each side for a total of 2 minutes)
*Lie on your side
*Keep the hips stacked, no rolling
*Bend your knees at about a 45 degree angle with your feet together
*Raise your top knee slowly while keeping your feet together (I like to add a resistance band)
*Remember to keep your pelvis stable
*Slow, steady and controlled movements
This wakes up the glute medius for lighter legs and back relief and stabilizes the hips
6. Deep Squat and Sway (2 minutes)
*Just as it sounds you’re going to start out in a deep squat activating the glutes
*To achieve a deep squat you’ll want to stand with your feet wider than shoulder width, toes pointing slightly out
*Lower your hips slowly into a controlled squat, with your hips below the height of your knees
*Keep your heels on the ground and back straight
*You’re then going to *slowly* shift from side to side
This opens the hips and pelvis, activates the glutes and promotes lymphatic drainage
7. Calf pumps with a light bounce (2 minutes)
*Stand with your feet hip width apart and knees slightly bent
*Rise onto the balls of your feet
*Make quick bouncing motions without letting your heels touch the ground
*all movement should be coming from the calf
This helps to stimulate the lymph and gets rid of that heavy leg feeling
8. Legs up the wall (2 minutes)
This is a restorative inversion pose. You can use a wall or use your hands to lift the hips to do it as a stand alone pose.
This activates the parasympathetic nervous system and relieves lower back pain. It’s great for enhancing circulation and lymphatic drainage.
Ideally, I do this everyday in combination with a home interval training session, a 5-10 mile run, or weights at the gym. I have a half marathon trail run coming up on grand island along Lake Superior in a couple months and I’m SO very excited for it!!
As always, consistency is everything. Most of the time folks don’t stick with something long enough for it to make a difference. It starts with motivation, it sticks with discipline. 🤗
