Created on 14 March 2017


The main focus of my one-on-one treatments has always been to teach my patients how they can be proactive in healing their injury. In my experience as a physiotherapist in treating patients with back and neck pain or pain radiating from the spine into the arm or leg; headaches, shoulder pain, you name it, I always see a significant reduction in time of the recovery process when the patient is actively involved in the recovery process and spends time each day to work on her healing.
This has made me passionate about sharing information and showing you the tools you need to be able to be proactive in your health and recovery.

Every day in my practice I see that once the patient understands how the injury has been caused by faulty daily habits and postures and how she can participate in reversing her injury by changing these habits and optimizing alignment, she often feels enormously motivated to do so and is able to reduce the recovery process significantly.


I am realistic though and am well aware of the fact that we have many things on our daily to-do-list and once the acute symptoms of the injury have subsided and we have been pain free for some time, the motivation for the daily practice of home exercises fades away. Old postures usualy slowly come back and affect our health with the result that the same old injury reoccurs after some time and the patient attends for treatment again.


This is the reason I have set up the Corrective Exercise Class.


By regularly checking in with your body, and your brain, through Corrective Exercise you remind it of its natural way of moving and bodily alignment and you can avoid reoccurrence of the same injury. And I have seen with my patients that by working on your body on a daily or weekly basis you can avoid the need for one on one treatments for the same reocurring injury.

The classes have started in February and there are still a few places left. I invite you for a FREE first class so you can try and see if it is for you.


In the Corrective Exercise Classes we will work on:

  • • The neutral and natural spine, which is the way nature intended for our body to work
  • • Maintaining flexibility and strength of your Core so you can maintain an optimal alignment     during the day with minimal effort
  • • Stretches to maintain flexibility
  • • Ball rolling techniques to self massage your knots and sore muscles


Practical information:

  • • The classes will consist of Corrective Exercise and Ball Rolling Techniques, a form of self-massage.
  • • The classes are small so they can be personalized as much as possible to the individual needs and specific injuries.
  • • The exercises are taught in a way that they are easy to continue at home.
  • • Mats and balls are available in the practice.
  • • The duration of the class is 1hour.
  • • The class is taught in English.

The following times/ days are available:
Tuesday 14:00 - 15:00h
Wednesdays 9:30 - 10:30h
Wednesdays 12:00 - 13:00h
Thursday 14:00 - 15:00h

  • To register for your FREE introductory class send us a mail at This email address is being protected from spambots. You need JavaScript enabled to view it.  or call me on 667929041.

Created on 10 June 2016

A bulge in your belly when getting out of bed, a protruding belly which is not recovering with diet and exercises, lower back pain and incontinence could all be symptoms of a Diastasis Recti.

Many women have postnatal diastasis recti without being aware of the issue, and unfortunately it is not generally checked by your midwife at your 6 week check-up. As a consequence many new mamas are returning to their sports activities before their bodies are ready, and could potentially make their separation worse and increase the risk for pelvic floor dysfunction.

Personally I noticed the persisting gap in my midline of the tummy 3 months after the birth of my twins, which has led me to do additional training in Postnatal Core Rehab which forms the base of my recovery and my work with new mamas.


So what is Diastasis Recti?


Diastasis Recti is the unnatural distance of the right and left halves of the abdominal muscles away from the midline (Linea Alba). The linea alba has become stretched and lax so the abdominal muscles are no longer being held tightly together, you can feel this when you do a self-check.

Lets have a look at the anatomy to understand it better.

In the picture on the left in the diagram you see a healthy pre-pregnancy abdominal wall.

  • The rectus abdominal muscles, also referred to as 'your six pack musles', run from your ribcage to your pelvis.
  • The Linea Alba is the structure in the middle, running down from the sternum to the pubic bone, and forms the connection between your left and your right rectus abdominis muscles. The Linea alba is made up of collagen, or connective tissue, and provides a strong anchor from which the abdominals can work and provide stability of the core. In this picture you can see that the rectus abdominis muscles have always been separated, since birth, by connective tissue. That is normal!

In the picture on the right you see an abdominal wall during pregnancy: the abdominal muscles have moved away from the midline, because of stretching and thinning of the connective tissue. This is a natural process during pregnancy to accommodate for the growing foetus.

Many diastases heal of their own accord in the immediate postnatal period, and it is only when the separation of the abdominal muscles remains in the postnatal period after the 6 week period it can become a problem. A distance of 2 cm or 1,5 finger widths is considered normal, and more than that is considered a diastasis.


How to heal your diastasis


Diastasis Recti is more than just an aesthetic problem, it is essential to heal in order to prevent  future lower back pain, pelvic pain, incontinence issues or hernias. Although diastasis recti can be caused by the stretching belly  during pregnancy, in the postnatal recovery we have to focus on much more than just that weak midline.


  • The abdominals form part of your team of muscles called the core, together with your back muscles, pelvic floor muscles and your diaphragm. In order to recover diastasis recti we need to address all the core muscles and restore the core synergy.
  • We have to look at how to reduce strain on the weak midline. Standing postures and ways of carrying our babies can put unnecessary strain on the weak midline and slow down the healing.
  • It is so important to have an optimal breathing pattern, so we avoid putting pressure on the weak midline from the inside. Breath holding strategies during lifting for example can put repetitive strain on the midline. 
  • Optimize nutrition; do we have enough intake of proteins, fat and water? These are examples of the building blocks for collagen tissue. Healing nutrition and hydration are an absolute essentail during this recovery period.


It is important to note that diastasis recti rehab is not only focussed on closing the midline separation. Instead, our aim is to recover good funtion of the abdominal wall, and the abilty to creat tension. In many cases this is  possible with an existing separation of  the abdominal muscles.


In my next blog post I will talk about how to self-check your diastasis, and the first exercise to start healing your diastasis, optimize your posture and nutrition for diastasis recovery.

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