Exercises for Diastasis Recti Abdominis (DRA)
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- Опубліковано 15 жов 2024
- 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.
Thank you so much
You're most welcome
Gracias x esos ejercicios.
de nada
I will start soon
Just had my second baby
Congrats! Good luck
How many times?
Pls tell when u inhale and exhale during these exercises
Pls tell how many reps each
I like the zipping up tip that is helpful
Glad it was helpful!
Thank u so much mam
You’re welcome! Hope it helps
Thanks
You’re welcome!! Thanks for watching
I have done 2 c sec and family planning... now 6 month completed can i start this exercise
Yes, you definitely can! If you have any discomfort or pain, you can reach out to us or any of your local Physical Therapists
Hi I had my last child 6 years ago and still have a 4cm gap. Would these exercises help after all these years?
I had c section delivery before 1 month. When will I start these exercise mam?
Are you zipping up at the start of each exercise then letting out the air?
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.
@@recoverrxpt ty
Are you just pulling abs up and in or pressing low back into floor? I also have excessive lumbar lordosis.
When you engage the core properly there will be a slight reversal in the excessive lumbar lordosis.
How many reps and sets do you recommend? Thank you!
Generally, I recommend starting at 2 sets of 8 repetitions and working up to 3 sets of 12 repetitions
@@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.
Do you need to pull any of your muscles in as you do these exercises?
Hi Naomi, can you clarify on your question? Do you mean contracting your muscles as you do the exercises?
@@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.
How many reps and sets would you recommend?
@push2jam Generally, I recommend starting at 2 sets of 8 repetitions and working up to 3 sets of 12 repetitions
How long does it take to see results. I’m 8 weeks PP & I started exercises around 2/3 weeks PP & I still have a slight opening right in the middle. I’m ready for it to fully close so I can get on back to regular ab work outs 😢
Thanks so much for the question, Charlene! Everyone is different but you are on the right track to continue your recovery process. Keep doing your exercises and find a pelvic floor physical therapist near you :)
how long should we do these for? like days i means? or months before we feel all is fixed up in our tummy.
Expect a time frame of months instead of weeks 😊
How many months would u say it will take to fix the diastasis recti with just these excersise s
Just doing these alone will take many months but would highly suggest you seek help from a local provider.
Can I do these 3 weeks postpartum or do I have to wait that darn 6 weeks
Hi Brandiart! Often these exercises can be done before 6 weeks :)
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
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.
How long does it take to complete be rid of diastasis recti?
It is different for every person and it can definitely improve with the right help!
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
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.
I have a 2 year old daughter and I have 2.3 cm diastasis. Does it help? It didn't close!
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.
How many of each exercise?
Depends on your needs and fitness level really
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
These exercises will help but you will need to do consistently for 6 months
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.
Generally strength and tissue changes can take consistent work over 8-12 weeks
How soon after birth can we do these? I’m about 2 weeks postpartum and I can tell I have DR ☹️
Best to seek out advice from a local provider but generally speaking you should be safe 4-6 weeks out
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
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.
Can I still do it if my csection scar hurts? 7 months postpartum
Yes absolutely!
Can you also teach the proper breathing?
yes, we will cover that in another video.
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.
Hello, this will start the process of helping but is not the only solution.
Can i use your video on my page?
How many of each?
Really up to your tolerance. Try to go to fatigue
Thanks for sharing 👍will it work after 11 years if giving birth?
Yes of course!!
How much time these 3 simple moves vl take for visible results?
Also how many repetations?
Can I do this exercise I am having hernia
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.
Did this work for anyone?
What would you define as work?
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
Yes you can start these as tolerated 😊
@@recoverrxpt if I have diastasis recti, is it possible to conceive mam?
Can I do this after c section
Yes, but clear with your OB first depending on how far postpartum you are.
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
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.
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?
You should be ok with that number. I would suggest building up to it if it feels too difficult 😁
@@recoverrxpt thank you so much! I’ll give it a go!
Has anything worked for you?
My belly is also bulgy and wide 😢
@@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!
@@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
Can you do these exercises wearing a belly band?
Absolutely!
When it doo better
Can i do it on bed?
Absolutely!!
.