Posture Alignment Canberra: Diastasis Recti, Core Strength, and Mobility
Posture Alignment Canberra
If you’ve been searching for posture alignment in Canberra, chances are you’re dealing with back pain, abdominal weakness, or changes after pregnancy. One common culprit is diastasis recti—a separation of the abdominal wall that affects core stability and posture.
At The Body Lab Canberra, we specialise in helping people restore movement and alignment through our Spinal Mobility Program and Core Strengthening Program. Our philosophy is simple: mobility first, then strength. Without mobility, strength just reinforces compensations.
This blog unpacks diastasis recti, its impact on posture alignment, and practical strategies you can start applying today—backed by the latest research.
What is Diastasis Recti?
Diastasis recti (DR) is a separation of the two rectus abdominis muscles at the midline (linea alba). It’s not just a “weak abs” issue—it’s really about how your body shares and distributes load.
It’s most common between the costal margin and arcuate line, the region of the abdomen that expands rapidly.
Who does it affect?
Postpartum women
Men and women with rapid weight gain
People with cortisol-related conditions (e.g., Cushing’s syndrome)
Recent systematic reviews confirm that DR is highly prevalent postpartum and can impact both function and quality of life if untreated (Soleimanzadeh et al., 2024; Skoura et al., 2024).
Why It Matters for Posture Alignment
When the abdomen prefers to expand forward instead of sideways, the lateral abdominal wall loses flexibility. The result?
Limited rib expansion
Altered diaphragm function
Lumbar hyperlordosis (excessive low-back curve)
Anterior pelvic tilt
These patterns throw posture off balance. That’s why posture alignment in Canberra isn’t just about “standing up straight”—it’s about retraining breathing, rib motion, and abdominal control.
Evidence shows that targeted stretching and strengthening exercises can reduce spinal and postural deviations, helping restore functional alignment (Sports Medicine – Open, 2024; Bodywork & Movement Therapies, 2024).
What the Research Says About Exercise
The good news? Exercise works.
A meta-analysis of 65 studies (~21,300 participants) found that postpartum abdominal muscle training significantly reduces inter-rectus distance (IRD) both at rest and during a head-lift task compared with no exercise (Beamish et al., 2024).
The same review also found pelvic floor training reduced urinary incontinence by about 37%—highlighting how core and pelvic floor function are linked (Beamish et al., 2024).
A 2024 scoping review showed that combining deep and superficial abdominal training, pelvic floor strengthening, respiratory manoeuvres, and functional exercises (like yoga or hypopressive breathing) consistently improved DR severity and trunk function (Skoura et al., 2024).
In short: movement restores both function and posture alignment.
How We Assess at The Body Lab Canberra
Every posture alignment session begins with a movement-based assessment:
Breathing checks – Are you expanding forward only, or also laterally?
Spinal mobility tests – Can the thoracic and lumbar spine share load evenly?
Abdominal palpation – We look at rib 10 and the conjoint tendon (key DR tension points).
Movement patterns – Spinal motion and movement strategies to observe control and symmetry.
This reflects evidence that breathing mechanics and load distribution are central to both DR management and posture correction (Beamish et al., 2024; Kaur et al., 2024).
Corrective Strategies: Mobility First, Then Strength
Here’s how we rebuild posture alignment for diastasis recti in our Canberra clinic:
1. Breathing Retraining
Supine 90–90 breathing: teaches anterior and lateral rib expansion.
Crocodile breathing: promotes posterior expansion while preventing abdominal “doming.”
2. Pendulum Technique (for Internal Abdominal Oblique)
Restores length in the lateral abdominal wall, especially around rib 10.
3. Proprioceptive Cueing
Hands-on awareness helps prevent further separation—more effective than taping (Skoura et al., 2024).
4. Rotation and Rolling Patterns
Contrary to old advice, safe trunk rotation matters. Literature supports functional movement retraining, including rotation and yoga-based practices, to reduce IRD and improve posture (Heliyon, 2023; Skoura et al., 2024).
5. Strength Progression
Once mobility is restored, we introduce controlled load through quadruped and plank variations, chosen based on individual needs.
This reflects our Body Lab sequence: Spinal Mobility Program → Core Strengthening Program.
Busting Myths About Diastasis and Posture
“Don’t twist if you have DR.” → Twisting is part of life. We re-train it safely, and research shows functional exercise doesn’t worsen DR (Skoura et al., 2024).
“Just pull your belly button in.” → Core stability isn’t only about transverse abdominis; the internal obliques are crucial.
“Planks are unsafe.” → With proper mobility and alignment, planks can be valuable progressions (Beamish et al., 2024).
“Weightlifting causes DR.” → No strong evidence supports this claim; in fact, supervised strength training may protect abdominal wall function (Beamish et al., 2024).
Do You Need Surgery?
Surgery for DR is rare. It’s usually elective or cosmetic unless a hernia with intestinal strangulation is present. At The Body Lab Canberra, we prioritise conservative care: mobility drills, breath work, and progressive core strengthening for long-term posture alignment.
Your Next Step for Posture Alignment in Canberra
At The Body Lab Canberra, our programs are designed to restore balance from the ground up:
Spinal Mobility Program – Restore rib, spine, and pelvic motion so your body can move freely.
Core Strengthening Program – Layer in strength and load tolerance once mobility is back online.
This mobility-first, then strength approach is what makes our posture alignment work effective and sustainable.
👉 Ready to improve your posture, reduce pain, and restore confidence in your movement? Book your assessment at The Body Lab Canberra today.
References”
Beamish, N.F., Davenport, M.H., Ali, M.U., Gervais, M.J., Sjwed, T.N., Bains, G., Sivak, A., Deering, R.E. & Ruchat, S.-M., 2024. Impact of postpartum exercise on pelvic floor disorders and diastasis recti abdominis: a systematic review and meta-analysis. British Journal of Sports Medicine, 59(8), pp.562-570.Heliyon, 2023. Rehabilitations for maternal diastasis recti abdominis: An update on rehabilitation training programs for postpartum DRA treatment. Heliyon. Available at: https://www.sciencedirect.com/science/article/pii/S2405844023081641[Accessed 16 Sept 2025].Kaur, G., Kumari, D. & Singh, J., 2024. The effectiveness of physical therapy interventions in management of diastasis recti in postpartum females: A narrative review. International Journal for Multidisciplinary Research, 6(4).Skoura, A., Billis, E., Papanikolaou, D.T., Xergia, S., Tsarbou, C., Tsekoura, M., Kortianou, E. & Maroulis, I., 2024. Diastasis recti abdominis rehabilitation in the postpartum period: A scoping review of current clinical practice. International Urogynecology Journal, 35, pp.491-520.Soleimanzadeh, E., Adigozali, H., Salehi-Pourmehr, H., Ghojazadeh, M., Ghaderi, F. & Ahadi, J., 2024. A multidimensional investigation of diastasis recti abdominis treatment and assessment in postpartum women: A systematic review and meta-analysis. Journal of Medicine and Rehabilitation, 18(4).Sports Medicine – Open, 2024. Effects of stretching or strengthening exercise on spinal and postural deviations. Sports Medicine – Open, 10(1), 733-745.Bodywork & Movement Therapies, 2024. The body postural alignment and physical exercise: A systematic review. Journal of Bodywork and Movement Therapies, 28(2), pp.192-204.
