what is


Heal & Seal is a 3-Phase program designed to alleviate symptoms related to Diastasis Recti and the pelvic floor prenatally, postpartum and beyond. 

Diastasis Recti is a common adaption the body moves through in pregnancy but can affect the body in unpleasant ways including back pain, hip pain, pelvic pain, changes in the way the abdominals look and function and more. 

Similarly, the pelvic floor often adapts to the same changes in pregnancy and when unaddressed, can lead to unpleasant symptoms such as urinary & fecal incontinence, pain with intercourse, inability to orgasm, prolapse, pain or heaviness in the perineum, pelvic pain and more.

Heal & Seals addresses these symptoms by balancing the catalyst for these adaptions and working through adaptions, layer by individual layer.

Core and Floor

What is 
Phase 1?

Phase I works to balance our innermost core system called Intra-Abdominal pressure through unique techniques created specifically for Heal & Seal strengthening the Transverse Abdominus & Pelvic Floor.

Meet the Instructors

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Lexington/Columbia, SC

Owner, Creator of Heal & Seal

Certified All Phases

Certified Prenatal 

Certified Virtual



Lexington/Columbia, SC

Certified Phase 1

Certified Phase 2

Certified Virtual


Prenatal Core & Floor

Why not wait until after baby comes?

Heal & Seal can be done during pregnancy to mitigate common symptoms such as back pain, pelvic pain, sciatica, pubic pain, pubic symphasis pain, vaginal heaviness, and postpartum recovery significantly easier.

Prenatal Sessions do not follow the standard route of Phases 1 through 3 but rather combines techniques from all Phases based upon the symptoms the mother presents to keep the pregnant core and pelvic floor strong and functional making sessions completely individualized and private.

Prenatal evaluations assess for the presence of a Diastasis, abdominal separation, integrity of the linea alba (midline fascia) and function of the abdominals, hip flexors, adductors and back. The Instructor may use muscle release techniques to identify if a symptom is muscular or if it requires a team effort with other medical and/or bodywork professionals 

What do Prenatal Sessions look like?

What does an evaluation look like?

Ready to meet? Click the link below




The first step for every mamma is to connect to their deep core muscle, the Transverse Abdominus and

the Pelvic Floor.

Techniques are gentle and completely safe with 

sessions beginning around 8-12 weeks.


Virtual Sessions

I'm not local, how do I participate?

Heal & Seal is not limited to women local to our instructors but can be done via zoom and/or facetime with great success and results equal to that of in-person sessions.

Virtual sessions require a lot of communication between the instructor and the woman participating as the instructor cannot physically feel what the core is doing but with her trained eye, can see even the smallest shift in activation with confirmation from the woman. With a series of Q & A and an arsenal of "tools", women are experiencing incredible results with our virtual option.

How does it work?

Self Testing for Diastasis Recti 
with Heal & Seal creator, Ashley Kates