Posture Alignment & Movement Strength in Canberra |
If you’ve been searching for posture alignment in Canberra or ways to improve your movement and strength in Canberra, chances are you’re dealing with back pain, abdominal weakness, or changes after pregnancy. One common factor is diastasis recti—a separation of the abdominal wall that affects core stability, posture, and functional strength.
At The Body Lab Canberra, we specialise in restoring movement, alignment, and strength through our Spinal Mobility Program and Core Strengthening Program. Our philosophy is simple: mobility first, then strength. Without mobility, strength just reinforces compensations.
What is Diastasis Recti?
Diastasis recti (DR) is the separation of the two rectus abdominis muscles at the midline (linea alba). It’s not just a “weak abs” problem—it’s about how your body distributes load and shares pressure.
Who is affected?
Postpartum women
Men and women with rapid weight gain
People with cortisol-related conditions (e.g., Cushing’s syndrome)
Research confirms that DR is common after pregnancy and, if untreated, can disrupt posture, movement efficiency, and long-term strength (Soleimanzadeh et al., 2024; Skoura et al., 2024).
Why It Matters for Posture Alignment and Strength
When the abdomen expands forward instead of sideways, the lateral abdominal wall loses flexibility. This often leads to:
Limited rib expansion
Altered diaphragm function
Excessive low-back curvature (hyperlordosis)
Anterior pelvic tilt
The result is poor load sharing, which undermines both posture and strength. That’s why posture alignment in Canberraisn’t just about “standing tall”—it’s about retraining breath, rib movement, and abdominal control to restore balanced movement and strength.
Recent studies show that targeted stretching and strengthening improve spinal alignment, posture, and trunk function (Sports Medicine – Open, 2024; Bodywork & Movement Therapies, 2024).
What the Research Says About Exercise
A 2024 meta-analysis of 65 studies (21,000+ participants) showed that abdominal muscle training reduces diastasis by decreasing inter-rectus distance at rest and during effort (Beamish et al., 2024).
The same review found pelvic floor training reduced urinary incontinence by about 37%, linking core and pelvic function.
A 2024 scoping review confirmed that combining deep abdominal, pelvic floor, breathing, and functional exercises (such as yoga and hypopressive techniques) consistently improved posture, strength, and trunk control (Skoura et al., 2024).
In short: the right exercise strategy helps restore posture, movement, and strength.
Our Assessment Approach at The Body Lab Canberra
Every session begins with a full movement-based assessment:
Breathing checks – Do you expand forward only, or also laterally?
Spinal mobility tests – Can your spine share load evenly?
Abdominal palpation – Checking rib 10 and the conjoint tendon for tightness.
Movement patterns – Observing Cat–Camel 2.0 and rolling for control and symmetry.
This ensures we don’t just “strengthen abs”—we restore movement and strength across the whole system (Beamish et al., 2024; Kaur et al., 2024).
What the Research Says About Exercise
A 2024 meta-analysis of 65 studies (21,000+ participants) showed that abdominal muscle training reduces diastasis by decreasing inter-rectus distance at rest and during effort (Beamish et al., 2024).
The same review found pelvic floor training reduced urinary incontinence by about 37%, linking core and pelvic function.
A 2024 scoping review confirmed that combining deep abdominal, pelvic floor, breathing, and functional exercises (such as yoga and hypopressive techniques) consistently improved posture, strength, and trunk control (Skoura et al., 2024).
In short: the right exercise strategy helps restore posture, movement, and strength.
Our Assessment Approach at The Body Lab Canberra
Every session begins with a full movement-based assessment:
Breathing checks – Do you expand forward only, or also laterally?
Spinal mobility tests – Can your spine share load evenly?
Abdominal palpation – Checking rib 10 and the conjoint tendon for tightness.
Movement patterns – Observing Cat–Camel 2.0 and rolling for control and symmetry.
This ensures we don’t just “strengthen abs”—we restore movement and strength across the whole system (Beamish et al., 2024; Kaur et al., 2024).
Corrective Strategies: Mobility First, Then Strength
Our Canberra programs are built to restore posture alignment and build lasting strength step by step:
Step 1: Breathing Retraining
Supine 90–90 breathing for anterior and lateral rib expansion.
Crocodile breathing for posterior expansion.
Step 2: Pendulum Technique
Restores length and function to the internal obliques, especially at rib 10.
Step 3: Proprioceptive Cueing
Hands-on awareness and self-feedback prevent further abdominal separation (Skoura et al., 2024).
Step 4: Rotation and Rolling
Safe trunk rotation and rolling patterns retrain functional movement. Research supports these approaches to reduce separation and improve control (Heliyon, 2023).
Step 5: Strength Progression
Once mobility is restored, we layer in strength using quadruped and plank variations. This builds confidence in daily activities and sport.
This sequence reflects our philosophy: Spinal Mobility Program → Core Strengthening Program.
Busting Common Myths
“Don’t twist if you have DR.” → Twisting is part of life. We reintroduce it safely.
“Just pull your belly button in.” → Stability comes from more than one muscle—the internal obliques are key.
“Planks are unsafe.” → When progressed correctly, planks can help restore strength.
“Weightlifting causes DR.” → Research shows no clear link. With good technique, resistance training may protect abdominal wall function (Beamish et al., 2024).
Do You Need Surgery?
Surgery for DR is rare and usually cosmetic unless a hernia with complications is present. At The Body Lab Canberra, we prioritise conservative care: mobility, breath work, and strength progression for long-term posture alignment and functional strength.
Your Next Step for Movement and Strength in Canberra
At The Body Lab Canberra, we help clients restore posture, mobility, and strength through:
Spinal Mobility Program – Unlock rib, spine, and pelvic motion so the body can move freely.
Core Strengthening Program – Build resilience and load tolerance once mobility is restored.
This mobility-first, then strength approach is what makes our method effective and long-lasting.
👉 Ready to improve your movement and strength in Canberra, reduce pain, and restore confidence in your body?
Book your assessment at The Body Lab Canberra today.
ReferencesBeamish, 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.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.