Diastasis Recti Exercises – Advanced Physio Core Workout

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Diastasis Recti repair workout with Physical Therapist Michelle Kenway from https://www.pelvicexercises.com.au. This advanced workout shows you seated core abdominal exercises to help close your diastasis (muscle separation). These Physio guided exercises are suited to home and gym exercise.
This Advanced Diastasis Recti workout builds upon your exercises from the Intermediate Diastasis Workout https://www.youtube.com/watch?v=VKlrNDmxx0A
Diastasis Repair Exercises – Physio Starts Your Diastasis Repair! https://www.youtube.com/watch?v=sBK1O…

Diastasis Recti Repair Exercises

When the deep abdominal muscles contract they help draw closed the diastasis gap or separation.

Training your deep abdominal muscles (Transverse Abdominis) will also helps you regain abdominal tone.

Correct Your Seated Posture

*Sit tall on the exercise ball or move forwards away from the back of the chair
*Sit level so that your body weight feels even through your sitting bones
*Lengthen your spine by lifting the crown of your head towards the ceiling
*Raise your chest to engage your middle back muscles
*Relax your shoulders
*Maintain the inwards curve in your lower back

Diastasis Recti Exercise 1: Seated Double Arm Reach

*Start with correct seated posture (above)
*Challenge your core by raising your body to balance on your heels if possible
*Gently engage your lower deep abdominal muscles
*Place your hands over your lower abdominal wall
*Reach your arms forwards and backwards maintaining your deep abdominal contraction throughout
*Touch your lower abdomen gently to remind yourself and check your deep abdominal activation

Perform up to 10 consecutive double arm reaches

Diastasis Recti Exercise 2: Single Arm Forwards Reach

*Start in the position outlined above for Exercise 1
*Progress by reaching alternating arms forwards with alternating arms
*Maintain your gentle deep abdominal muscle contraction though out

Perform up to 10 consecutive alternate arm forward reaches

Diastasis Recti Exercise 3: Single Arm Reach & Rotate

*Start in the position outlined above for Exercise 1
*Progress by reaching alternating arms to rotate your trunk
*Maintain your gentle deep abdominal muscle contraction though out
*Perform up to 10 consecutive alternate arm reaches to rotate your trunk

Key Points For Diastasis Recti Repair

*Promote your Diastasis Recti repair by progressively challenging your deep abdominal muscles to work harder.
*Progressive seated arm reaches combined with deep abdominal contractions can help you regain your deep core abdominal tone and muscle control.
*Practice these core exercises daily and progress when you are confident that you can perform these exercises with appropriate core control.

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Comments

amarul hairiyah says:

hye michelle..i have been following and doing this series since the first one. as for now i am still stuck on the second video. my question is is it normal when im starting to do the hand raise and stuff sometimes i lost the contract of my TA? second, the contraction of the TA muscles is suppose to be gentle like u mentioned. i tend to contract way too much and end up feeling a light prolapse afterwards. am i doing it wrong? tqia 🙂

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