BEGIN:VCALENDAR VERSION:2.0 PRODID:-//HER Health Collective - ECPv6.16.4//NONSGML v1.0//EN CALSCALE:GREGORIAN METHOD:PUBLISH X-ORIGINAL-URL:https://herhealthcollective.com X-WR-CALDESC:Events for HER Health Collective REFRESH-INTERVAL;VALUE=DURATION:PT1H X-Robots-Tag:noindex X-PUBLISHED-TTL:PT1H BEGIN:VTIMEZONE TZID:America/New_York BEGIN:DAYLIGHT TZOFFSETFROM:-0500 TZOFFSETTO:-0400 TZNAME:EDT DTSTART:20250309T070000 END:DAYLIGHT BEGIN:STANDARD TZOFFSETFROM:-0400 TZOFFSETTO:-0500 TZNAME:EST DTSTART:20251102T060000 END:STANDARD BEGIN:DAYLIGHT TZOFFSETFROM:-0500 TZOFFSETTO:-0400 TZNAME:EDT DTSTART:20260308T070000 END:DAYLIGHT BEGIN:STANDARD TZOFFSETFROM:-0400 TZOFFSETTO:-0500 TZNAME:EST DTSTART:20261101T060000 END:STANDARD BEGIN:DAYLIGHT TZOFFSETFROM:-0500 TZOFFSETTO:-0400 TZNAME:EDT DTSTART:20270314T070000 END:DAYLIGHT BEGIN:STANDARD TZOFFSETFROM:-0400 TZOFFSETTO:-0500 TZNAME:EST DTSTART:20271107T060000 END:STANDARD END:VTIMEZONE BEGIN:VEVENT DTSTART;TZID=America/New_York:20260319T120000 DTEND;TZID=America/New_York:20260319T130000 DTSTAMP:20260617T070309 CREATED:20260223T152348Z LAST-MODIFIED:20260223T152348Z UID:25702-1773921600-1773925200@herhealthcollective.com SUMMARY:Expert Virtual Workshop: Hectic Mornings- The Secret to Smoother Days– What Your Family’s Behavior is Really Telling You. DESCRIPTION:Myths & Facts About Crunches and Abdominal Separation \n \n \n \n True core strength is the coordinated engagement of all core muscles working together with your breath and pelvic floor\, activating evenly and at the right time in response to movement.\n\nSo many people believe core work is simply about bracing and squeezing the abs as hard as possible. In reality\, the core muscles are designed to help us stabilize and react to the demands of everyday movement. \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n By Norah Whitten\, PT\, DPT \n \n \n \n \n \n \n \n \n \n \n Abdominal separation\, or diastasis recti\, is a condition where the abdominal muscles\, specifically the rectus abdominis\, have separated at the midline. This most commonly affects women who are pregnant and postpartum\, however men and women who have never had a baby can also experience this separation. \n \n \n \n Crunches Don't Cause Diastasis Recti\n \n \n \n \n One of the most persistent myths surrounding abdominal separation is that crunches cause it. There is no research to support this claim. Women who are pregnant or postpartum are commonly told to avoid crunches\, but like any exercise\, there is a right and a wrong way to perform them. Blanket statements declaring crunches dangerous can actually do more harm than good\, because they create unnecessary fear around movement.   Many people who have a diastasis can do crunches safely. The issue is not the movement itself\, it is how you engage your abdominals while performing it. When done correctly\, with proper engagement of the deeper core muscles\, working the rectus abdominis can actually support healing of a diastasis. \n \n \n \n What Core Strength Really Means\n \n \n \n \n When most people hear the words “core strength\,” they picture a six pack. While it is certainly possible to have visible abdominal definition and a strong core\, those two things do not automatically go hand in hand. True core strength is the coordinated engagement of all core muscles working together with your breath and pelvic floor\, activating evenly and at the right time in response to movement.   So many people believe core work is simply about bracing and squeezing the abs as hard as possible. In reality\, the core muscles are designed to help us stabilize and react to the demands of everyday movement. \n \n \n \n \n \n Because the core is involved in essentially everything we do\, focusing exclusively on abdominal exercises while neglecting the rest of the body is one of the most common mistakes made during recovery. \n \n Norah Whitten\, PT\, DPT\n \n \n \n \n \n \n Recognizing Abdominal Separation\n \n \n \n \n The most visible sign of diastasis recti is a separation in the abdominal muscles that may be noticeable when engaging the core or even at rest. That said\, checking for a gap has limited value\, because the presence of a separation alone does not determine what someone can or cannot do. \n \n \n \n What Actually Makes Diastasis Worse\n \n \n \n \n The movements and exercises most likely to worsen abdominal separation are those performed without deeper core engagement\, where excess pressure is placed on the abdominal wall. This can happen with crunches\, yes\, but it can equally happen with exercises that are often labeled as “safe.” It can happen when picking up a laundry basket\, lifting a baby\, or performing squats and lunges. The exercise itself is rarely the problem. The pattern behind it is. \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n What True Healing Looks Like\n \n \n \n \n Real recovery from diastasis recti is not just about closing a gap. It looks like restoring the ability of the deep core\, pelvic floor\, and breath to work together automatically\, so that the deeper muscles activate as a natural\, coordinated function during any movement.   Healing also includes full body strengthening. Because the core is involved in essentially everything we do\, focusing exclusively on abdominal exercises while neglecting the rest of the body is one of the most common mistakes made during recovery. Strengthening the whole body is just as important as any targeted core work. \n \n \n \n \n \n \n \n \n \n \n \n On Being Told You Can Never Do Crunches Again\n \n \n \n \n If someone has been told they can never do crunches again\, the most important question to ask is why. Did the person giving that advice observe them performing a crunch? Did they provide cues or corrections? For some individuals\, crunches may not be the most appropriate exercise at a given point in their recovery. But there is no research to support a blanket prohibition. Movement is rarely the enemy. How we move is what matters. \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n About the author. Dr. Norah is a pelvic floor therapist and owner of Delta Physio in Durham. She has a passion for busting myths about pregnancy\, postpartum and exercise and enjoys helping moms overcome fear of movement\, recover from pelvic floor dysfunction and feel stronger and more confident! You can learn more about Norah and Delta Physio at www.deltaphysiogroup.com \n \n \n \n \n \n \n \n \n \n \n \n Spread the word \n \n \n \n \n \n \n Facebook-f\n \n \n \n \n Instagram\n \n \n \n \n Twitter\n \n \n \n \n Envelope\n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n Medical Disclaimer: All content found on the HER Health Collective Website was created for informational purposes only and are the opinions of the HER Health Collective experts and professional contributors. The Content is not intended to be a substitute for professional medical advice\, diagnosis\, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.  If you think you may have a medical emergency\, call your doctor\, go to the emergency department\, or call 911 immediately. URL:https://herhealthcollective.com/calendar-event/expert-virtual-workshop-hectic-mornings-the-secret-to-smoother-days-what-your-familys-behavior-is-really-telling-you/ LOCATION:Online Event\, NC\, United States CATEGORIES:Members Only ATTACH;FMTTYPE=image/png:https://herhealthcollective.com/wp-content/uploads/2026/02/mornings.png END:VEVENT END:VCALENDAR