Exercises for Diastasis Recti Abdominis (DRA)

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If you have or are concerned about a diastasis recti, these are some great exercises you can try at home. They progress in difficulty, so make sure you are comfortable with each exercise before moving onto the next.
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DISCLAIMER:This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, diagnosis, or treatment. RecoverRx Performance Physical Therapy is not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk and by reading this, you absolve RecoverRx Physical Therapy from any harm incurred by performing these.

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Опубликовано:

7 фев 2023

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Комментарии : 75

@tamilselvi4720 2 месяца назад

Thank you so much

@recoverrxpt 2 месяца назад

You're most welcome

@Jaykitchen 5 месяцев назад

I will start soon Just had my second baby

@recoverrxpt 5 месяцев назад

Congrats! Good luck

@tarraparker7178 18 дней назад

How many months would u say it will take to fix the diastasis recti with just these excersise s

@rachelfaithmanning 4 дня назад

I like the zipping up tip that is helpful

@recoverrxpt 4 дня назад

Glad it was helpful!

@nivethikahari7095 8 месяцев назад

Thank u so much mam

@recoverrxpt 7 месяцев назад

You’re welcome! Hope it helps

@ashleystanley3982 День назад

How soon after birth can we do these? I’m about 2 weeks postpartum and I can tell I have DR ☹️

@RedHead_88 День назад

What movements make diastasis recti worse? Any movement that bulges the abdominal wall forward can cause more damage to your diastasis recti. Everyday movements like getting out of bed or up off a chair can worsen diastasis. Try to be mindful about how you are using your abdominals as you go about your day. These exercise movements should be avoided if you have diastasis recti: Crunches or sit-ups of any kind. Planks or push-ups (unless using modifications). Downward dog, boat pose and other yoga poses. Double leg lifts, scissors and other Pilates moves. Any exercise that causes your abdominals to bulge, cone or dome.

@shifaajaber2523 Год назад

Can i use your video on my page?

@klaudiabugno1737 24 дня назад

Did this work for anyone?

@cw9644 Год назад

Are these exercises I could do newly postpartum or do I need to wait 6 weeks? They seem simple enough to be able to do right away

@recoverrxpt Год назад

Yes, these are ok to start postpartum (you do not have to wait) - start with level one. As long as you are not having pain, pressure, or leakage during the exercise, it is safe and fine to do. Progress if you are able to maintain control without symptoms.

@user-ue8ce8vu8s 7 месяцев назад

Hello I’m a guy who has this for a while some lifting. Do these exercises make it go back to normal or only surgery would. Thanks

@recoverrxpt 7 месяцев назад

You can do these as well as it is the same injury, but I would recommend getting assessed by a medical practitioner to make sure it is just a DRA and nothing more.

@push2jam Год назад

How many reps and sets would you recommend?

@recoverrxpt 11 месяцев назад

@push2jam Generally, I recommend starting at 2 sets of 8 repetitions and working up to 3 sets of 12 repetitions

@priya9016 5 месяцев назад

I have done 2 c sec and family planning... now 6 month completed can i start this exercise

@recoverrxpt 5 месяцев назад

Yes, you definitely can! If you have any discomfort or pain, you can reach out to us or any of your local Physical Therapists

@farrahkhan4019 2 месяца назад

Hi I had my last child 6 years ago and still have a 4cm gap. Would these exercises help after all these years?

@RoseRoshvlogs 10 дней назад

Mam i am having this conditions. I recently knew about this after 8 years of second delivery. Is this exercise help.? Is this again occur if we stop excersice?? Pls reply

@recoverrxpt 9 дней назад

These exercises will help but you will need to do consistently for 6 months

@carrington2949 Год назад

Are you zipping up at the start of each exercise then letting out the air?

@recoverrxpt Год назад

Yes, I am contracting my pelvic floor and transverse abdominus at the start of the exercise. Exhale as you hold the contraction through the exercise; letting go as you complete each repetition to reengage.

@carrington2949 Год назад

@@recoverrxpt ty

@mandapravali1552 4 месяца назад

I have 2 c sections, family planning,after 1 year of my first c section i lifted a bucket and suffering from umbilical hernia,can i do these,my baby is 4 months old now

@recoverrxpt 4 месяца назад

Hi, you can definitely try these! If you feel any discomfort, we suggest checking with your primary care doctor or physical therapist to do a more thorough assessment.

@Ryoko007 4 месяца назад

how long should we do these for? like days i means? or months before we feel all is fixed up in our tummy.

@recoverrxpt 4 месяца назад

Expect a time frame of months instead of weeks 😊

@SwtAngel2 Год назад

How many reps and sets do you recommend? Thank you!

@recoverrxpt Год назад

Generally, I recommend starting at 2 sets of 8 repetitions and working up to 3 sets of 12 repetitions

@SwtAngel2 Год назад

@@recoverrxpt Thank you so much! When is DR considered closed and does that mean it's permanent? I have heard both that DR never closes and you need to forever do the exercises, but I have also heard that once it closes, then the person an go back to normal exercises like sit-ups, etc.

@nicholepence7410 Месяц назад

I have a 2 finger seperation. How long does it take to see results? I've been doing it for 2 weeks and stil see nothing.

@recoverrxpt Месяц назад

Generally strength and tissue changes can take consistent work over 8-12 weeks

@navneetkaurdhadda7056 Месяц назад

Can I still do it if my csection scar hurts? 7 months postpartum

@recoverrxpt Месяц назад

Yes absolutely!

@anamikaminj-uz2pp 7 месяцев назад

I have so much buldge on my upper belly due to DR and i m trying harder to reduce it but no any improvement i feel very low after seeing it. Many people asking to me, my husband and daughter am i pregnant now its embarassing.will this help to reduce this DR and how much time it will take atleast to improvement my belly Please reply.

@recoverrxpt 6 месяцев назад

Hello, this will start the process of helping but is not the only solution.

@nicoleuh9999 3 месяца назад

I have a 2 year old daughter and I have 2.3 cm diastasis. Does it help? It didn't close!

@recoverrxpt 3 месяца назад

Hi Nicole, the diastasis can still be improved no matter how long it has been since your pregnancy. These exercises are great to start with, if you have more concerns we would suggest checking in with a local PT.

@DelusionDispeller 9 месяцев назад

How many of each exercise?

@recoverrxpt 9 месяцев назад

Depends on your needs and fitness level really

@saraswatiurao4167 Месяц назад

How long does it take to complete be rid of diastasis recti?

@recoverrxpt Месяц назад

It is different for every person and it can definitely improve with the right help!

@naomij7800 3 месяца назад

Do you need to pull any of your muscles in as you do these exercises?

@recoverrxpt 3 месяца назад

Hi Naomi, can you clarify on your question? Do you mean contracting your muscles as you do the exercises?

@naomij7800 2 месяца назад

@@recoverrxpt yes i do. Either the ones you use to stop doing a wee, or the one where you pull in your belly button. I was told the the pelvic floor is linked to diastasis separation. Thanks.

@amitule7843 8 месяцев назад

Thanks for sharing 👍will it work after 11 years if giving birth?

@recoverrxpt 8 месяцев назад

Yes of course!!

@rutudave6649 5 месяцев назад

How much time these 3 simple moves vl take for visible results?

@rutudave6649 5 месяцев назад

Also how many repetations?

@jessluva Год назад

Can you do these exercises wearing a belly band?

@recoverrxpt Год назад

Absolutely!

@kirthiganatraj2311 10 месяцев назад

Can I do this exercise I am having hernia

@recoverrxpt 10 месяцев назад

Yes, it should be safe, but if you are having any discomfort or pain doing the exercise, discontinue until you are able to seek professional guidance.

@pinkyhazarika9143 9 месяцев назад

Can I do this after c section

@recoverrxpt 9 месяцев назад

Yes, but clear with your OB first depending on how far postpartum you are.

@marianabecerra2492 8 месяцев назад

How many of each?

@recoverrxpt 8 месяцев назад

Really up to your tolerance. Try to go to fatigue

@brittanysmith3716 9 месяцев назад

Can I do these 100 times before bed? Or is that too much? I’m almost 2 years postpartum and my diastasis recti isn’t “too bad” according to the doctor. But I still have a bulge and a wide core. Would doing a 100 of these before bed help?

@recoverrxpt 9 месяцев назад

You should be ok with that number. I would suggest building up to it if it feels too difficult 😁

@brittanysmith3716 9 месяцев назад

@@recoverrxpt thank you so much! I’ll give it a go!

@fabricmakeup9555 9 месяцев назад

Has anything worked for you? My belly is also bulgy and wide 😢

@brittanysmith3716 9 месяцев назад

@@fabricmakeup9555 Cutting out snack has gotten my waist smaller but so far nothing on the little pooch. It looks slightly smaller. I’m going for a consultation on Monday to get an Emsculpt neo done. It’s supposed to help with diastasis recti. I’ll give an update and let you know how that goes if I get the procedure done!

@fabricmakeup9555 9 месяцев назад

@@brittanysmith3716 I’ll wait for your update ❤️🥲 cutting down food isn’t working for me either, I lift heavy and have to eat enough to build muscle

@challamounika2247 4 месяца назад

Hi mam, after 1st delivery i got diastasis recti, now we are planning for 2nd kid, but still i have Diastasis recti, can i start dis exercise now? Plz reply mam

@recoverrxpt 4 месяца назад

Yes you can start these as tolerated 😊

@challamounika2247 4 месяца назад

@@recoverrxpt if I have diastasis recti, is it possible to conceive mam?

@DIYDecors 4 месяца назад

Hiii..... Pls ans me ths.... My diastasis recti is cured..... muscles completely closed. Still upper stomach looks like pregnant... Can u suggest me anything.... Pls

@recoverrxpt 4 месяца назад

Hi! Sorry to hear that. It can definitely be bothersome. You can try these exercises, but we would recommend doing a more thorough assessment first. If you are in the Chicagoland area, you can give us a call at 331-253-2426 or send us an e-mail with more questions at info@recoverrxpt.com.

@RedHead_88 День назад

Her exercises will make it worse. Please consult a physical therapist with a degree