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Free Resources

Our goal at The Tummy Team is to train you for life-long core strength so that you can live your best. To aid you in your journey to optimal health and alignment, we have created a number of free resources. Keep in mind, however, that the best results will come when these resources are used in conjunction with treatment from one of our Core Rehab Specialists™ or through one of our Tummy Team online programs.

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Stretches & Exercises

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Disclaimer:  The information provided on this page is intended to be a resource and to supplement information clients have been given by our Core Rehabilitation Specialists™. This information is not all inclusive, is not intended to replace care from a trained professional, and does not represent our complete rehab process. It is always important to listen to your body and never push through pain, especially when stretching or engaging new muscles.
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Active Sitting

Active Sitting

Chairs, couches and cars are changing how our body postures itself and what muscles are used to hold us up throughout the day. They are not exactly ideal for our posture! Active sitting is the foundation to learning to engage your core muscles.
Elongate

Elongate

One of the first things we teach in core rehabilitation is elongating the core. Learning this will do wonders for your posture, and consequently, your back pain.
Active Standing

Active Standing

Active Standing is another foundational part of learning to activate your core muscles. No tucking your tail, no locking your knees, no rounding your shoulders. Elongate... exhale and engage your core and look up at the horizon. How you stand matters!
Calf Stretch

Calf Stretch

Tight calf muscles can cause knee, back, ankle, and foot problems. When the calf muscles aren’t properly stretched, they can become tight and pull on other parts of the body which affects alignment.
Inner Thigh Exercise

Inner Thigh Exercise

This is especially for pregnant moms experiencing pubic bone pain. Relaxin is loosening pelvic ligaments in preparation for the baby, but this can mean pain for mom towards the end of pregnancy. This stretch can help relieve that discomfort.
Hip Stretch

Hip Stretch

This is the perfect stretch for nursing moms or anyone with a sit down job. Take the time to undo the tightness and soreness that comes from sitting all day. It only takes a minute or two but it makes all the difference.
Hamstring Stretch

Hamstring Stretch

An elongated hamstring muscle allows your pelvis to naturally maintain neutral position without pressure on your back. This stretch can systematically change the functional length of your hamstrings to help with that.
QL Stretch

QL Stretch

The Quadratus Lumborum (QL) is a deep lower back muscle that sits over the kidneys. Because it is involved in a range of daily activities, it can be a common source of lower back pain. You'd be surprised what a few stretches a day can do to relieve that pain.
Trunk Rotation / Lat Stretch

Trunk Rotation / Lat Stretch

The trunk rotation can gently stretch the muscles in the lower back and core, which will decrease pain and pressure and increase flexibility. Great for those with low back pain.

Video Tips for Parents

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"Floor Patrol"

This tip is especially for parents of toddlers and preschoolers! Kelly offers a tip from her own life as a mother when her kids were young. This tip is practical for your own alignment and strength but also teaches your little ones responsibility. Win - win!!

Chest Stretch

"The alignment of your body is key for activation of core muscles." - Kelly Dean, MPT Doing this stretch can help keep your body in the proper alignment by releasing tight muscles.

Sitting at Kids Activities

When you spend a significant amount of time cheering on your kids at sporting events, it is important to consider how you are sitting. Alignment affects core strength. Kelly gives excellent tips for how to maintain alignment when you're stuck sitting on the bleachers.

Rocking Your Baby

As parents, we are forced into a lot of "parenting postures" that can be hard on the body. Putting baby in and out of the crib or playpen several times a day can add up to back pain and fatigue. Here are some tips on how to rock the baby and put them down in a way that avoids the strain and uses your core muscles.

Nursing (or bottle feeding)

Whether you breastfeed or bottle feed, moms spend a LOT of time in the nursing position. Our cores are best activated when standing, so how can we make sure we are still engaging our core while nursing? Kelly gives awesome tips for setting up what she calls a "Nursing Throne."

Lifting The Carseat

Carrying an infant in their carseat can be so exhausting...especially if you are doing it in a way that is putting stress and tension on your back. Kelly gives awesome ‪Tummy-Safe‬ tips for that infant carrier and making sure you are activating your core.

Using the Changing Table

Hunching over to change 10+ diapers a day can really take a toll on your core. Kelly gives parents tips on the best way to change diapers - whether from a changing table or couch - in a way that will continue to build core strength.

Holiday Tip: Wrapping Presents

How many of us wait until the night before Christmas to wrap all the presents?! Here is a ‪tip to avoid that back pain that comes from being hunched over on the floor for an hour. Don't forget to stay long, lean and lifted!

Holiday Tip: When You're Hosting Christmas

If you are the hostess with the mostest you usually end up in the 'mostest' pain at the end of the day. Here are some tips to enjoy hosting Christmas Day without the aches and pain!

Holiday Tip: Christmas Morning

"Kids have more energy than you do, so put them to work!" Best. Tip. Ever!

Holiday Tip: Clean Up

It's after Christmas and you need to take down your decorations. How do you make sure you aren't in pain from bending over so much to take down lights and ornaments?

Video Education

Education on Diastasis Recti:
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What is Diastasis Recti?

There is a lot of misinformation out there about what this is and what we can do about it. The Tummy Team specializes in this. We want to help educate you on what it is and your options to reverse it.

Causes of Diastasis Recti

Diastasis recti can happen to anyone when the right combination of muscle imbalances and pressure on the abdominal wall. In this video, Kelly Dean, Core Rehab Specialist at The Tummy Team explains the common movements that lead to diastasis recti.

Symptoms of Diastasis Recti

There are many chronic medical conditions that can be directly related to diastasis recti. In this video, Kelly Dean, Core Rehab Specialist of The Tummy Team, explains why diastasis creates these other symptoms AND what you can do about it.

Diastasis or Hernia?

Kelly Dean, Core Rehab Specialist at The Tummy Team, helps clear up the difference and helps you understand your options for treatment. Surgery may not be the only answer!

Diastasis and Pregnancy

Kelly Dean, Core Rehab Specialist at The Tummy Team, explains how diastasis recti can affect your pregnancy, labor, birth and even your postpartum recovery.

Diastasis and Fitness

There are certain fitness choices that can contribute to diastasis recti? Kelly Dean explains how you can be "fit" but still be suffering from a separated abdominal wall.

Education on the Abdominals:
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The Anatomy of the Abdominals

Did you know there are actually three layers of abdominal muscles? Understanding how your core was designed will help you understand how it is supposed to function.

The Transverse Is Your New Best Friend

Regardless of your size, the transverse muscle will help you feel fit and put together. When this muscle is active and strong, it gives your body symmetry, balance and support. It is both a postural muscle and a stabilizer. Back pain, incontinence, diastasis recti, intestinal issues, sciatica and more can all be relieved when this muscle is rehabilitated.

Helpful Blogs

Blogs for Pregnant or New Moms:
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Trained to Push

Trained to Push

One of the many things we do to help moms prepare for birth and recovery is address the pushing stage of labor. We get a lot of questions about this and it has been our experience many women are under-prepared for it. In this blog, Kelly addresses the necessity to learn to prepare and coordinate your "birthing muscles."
Strategies for Pain-Free Babywearing

Strategies for Pain-Free Babywearing

Babywearing can quickly create new issues in your strength and health which no longer make it a relief to moms. In this blog, Kelly Dean, MPT addresses the common mistakes of babywearing and gives tips for minimizing back pain or complications with diastasis recti.
Making Birth Plans

Making Birth Plans

Another must read for any momma preparing for birth. Karli Leonardo of Primed Childbirth Prep authors this guest blog with great tips for learning to prepare a birth plan that considers all your deepest desires, while leaving wiggle room in the plan.
The Nursing Throne

The Nursing Throne

Tips for nursing mothers to set themselves up for pain-free nursing positions. "The Nursing Throne" isn’t just about much deserved comfort; it’s about correct posture, which can help relieve your pain and free you up to take care of your family.
Cesarean Birth: What Every Mom Should Know

Cesarean Birth: What Every Mom Should Know

This guest blog is a MUST READ for all moms! Birth may or may not go the way you planned. By educating yourself about your options it will empower you to have a birth that is positive in the case that things do not go the way you are hoping for.

 

Blogs about Diastasis Recti:
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5 Things Your Doc May Not Know about Diastasis Recti

5 Things Your Doc May Not Know about Diastasis Recti

This condition is widely under-diagnosed; as a result, you may not get the information you need from your physician. In our experience as Core Rehab Specialists™, we’ve learned there are 5 main things your doctor may not address related to diastasis recti.
3 Common Symptoms You Did Not Know Were Related to Diastasis Recti

3 Common Symptoms You Did Not Know Were Related to Diastasis Recti

Some of the common symptoms we live with are actually related to diastasis recti, and most people don't even realize it! In this blog, Kelly Dean, Core Rehab Specialist, will explain why some of those common symptoms are related to diastasis recti.
3 Easy Ways to Improve Diastasis Recti While You Are Pregnant

3 Easy Ways to Improve Diastasis Recti While You Are Pregnant

"The common belief is that diastasis cannot be treated until after delivery. However...the body is absolutely capable of reducing the stretching of a diastasis, as well as improving core strength and postural alignment during pregnancy."
6 Exercise Tips for Diastasis Recti

6 Exercise Tips for Diastasis Recti

NEW BLOG available this Friday!!

 

Blogs to Guide Your Rehab Journey:
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How to Find a Core Rehab Specialist

How to Find a Core Rehab Specialist

Here are 10 Questions we've comprised that will help you narrow down how to find the right practitioner in your area to hep you with your core training and restoration needs.
3 Ways to Test Your Core Strength

3 Ways to Test Your Core Strength

So you think you're strong? Have you tried these 3 tests to see just how strong your core is? Take the challenge!
Engaging the Transverse Abdominis

Engaging the Transverse Abdominis

The body was designed to be primarily upright and highly mobile. The muscles need daily work to allow the body to be in optimal positions for balance and movement. Yet most clients we see begin with nearly completely inactive and neglected internal core muscles. In this blog, Kelly Dean reviews the why and how we should engage the transverse abdominis muscle in daily routine.
Your Splint is Temporary, Your Transverse is Forever

Your Splint is Temporary, Your Transverse is Forever

Proper use of an abdominal splint can support and facilitate strengthening your transverse abdominis muscle. Yet the initial support and benefits of the abdominal splint can easily become an obstacle to your complete healing of the transverse if you use the splint for too long. In this blog, Kelly Dean reviews the reasons for splinting, common mistakes, and how to wean from the splint.
Intimacy & Diastasis Recti

Intimacy & Diastasis Recti

Yep...it's a very common question. What positions might compromise a healing diastasis? What should you do about it? Kelly Dean, addresses all your concerns here.
Stability and Mobility

Stability and Mobility

Without the needed security and stability, your body spends a lot of energy just trying to hold you together. Because of this, you have much less energy to think, handle stress, communicate, listen, learn and to simply be aware of yourself. Similar to those preemies, our nervous system becomes overstimulated by external stimuli making all other movement and activity difficult. As adults, we make ourselves function; but we aren’t exactly thriving.
Are Your Muscles In a Tug-of-War?

Are Your Muscles In a Tug-of-War?

When one muscle doesn't work effectively, it impacts surrounding muscles. In this blog, Kelly Dean, MPT explains how and why muscles compensate for weak ones, and what to do about it.

 

Other Encouraging Blogs:
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The Olympics, Diastasis and My Magazine Debut

The Olympics, Diastasis and My Magazine Debut

"Once I returned to swimming my body perception started to change. My mind really shifted to what my body was capable of and not just what it looked like."
Fearless: Living the Life You Were Meant to Live

Fearless: Living the Life You Were Meant to Live

Kelly gets real in this blog about her journey to learning to live fearlessly. This is truly empowering and a good read.
Real: The Only Standard Women Should Aim For

Real: The Only Standard Women Should Aim For

"The more people know about the work I do, the more assumptions are made. Although one blog will not share every intimate detail about myself, I do feel like some things that I share could really help people understand that I am just a person, just a mom, just a woman with many of the same struggles as them."
The Question You Never Ask:

The Question You Never Ask: "Are You Pregnant?"

Having personally experienced the pain of poorly timed questions, and because we help women who have been deeply wounded by these comments, Kelly wrote this blog provide some simple etiquette regarding this sensitive question for women.

Infographics

Printable versions have been included for your use. Select “Open This.” From there you can save or print.
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Lifting Your Baby

Lifting Your Baby

Could picking up your baby be contributing to your lower back pain?? Here are tips on how to lift your little one while maintaining neutral alignment. Every little change will add up to a stronger core.
Diastasis Recti Infographic

Diastasis Recti Infographic

This is just a quick guide to diastasis recti. You can learn how to check yourself for this condition, and get more info on this and related conditions on our website: https://thetummyteam.com/core-rehab/symptoms/
Ab Exercises To Avoid

Ab Exercises To Avoid

If you think you may have a diastasis then you need to avoid these exercises which will make the problem worse. Not sure if you have a diastasis? Learn more about this common condition on our website.
Potty Posture

Potty Posture

It may not be comfortable to talk about, but it's related to core strength. Constipation, IBS and other intestinal issues are common when you have a weak core. Use this guide to learn how to eliminate the best, most comfortable way possible.
Tummy Safe Lifting

Tummy Safe Lifting

Whether you are lifting weights at the gym or a box at home, make sure you are doing it in a way that engages your core muscles instead of bearing down to compensate. Check out this guide to help you.
Sitting Desk Posture

Sitting Desk Posture

This is what functional (real-life) core strength looks like. Can you maintain these positions without getting tired and collapsing back into a slumped posture? If you can't you likely have muscle imbalances and lack core strength. Begin building your core strength by practicing proper desk posture with these tips.
Driving Posture

Driving Posture

We encourage you to look for opportunities throughout the day to build core strength and alignment. The car is a great opportunity to practice!
Standing Desk Posture

Standing Desk Posture

Sit or stand...what matters is if you have the functional core strength to do it without compensating muscles. It should be your postural muscles that hold you up. Practice using your core muscles by using the tips in this infographic.

Copyright Notice:

© 2016 The Tummy Team. All rights reserved.

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