Diastasis Recti Abdominis (DRA) Advanced Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 3/10 whilst completing this exercise programme.
1. 4 point kneeling superman
- Start on your hands and knees.
- Make sure that your back is straight and that your hands are under your shoulders and knees under hips.
- From this position straighten one leg out behind you with the foot slightly off the floor.
- Return back to the start position and repeat with the other leg.
- If this feels easy then you can add the arm. Do this by straightening the opposite arm in front at the same time as the leg.
- Repeat exercise two intermediate – but hold the opposite leg with the opposite arm – try and hold this out level and straight without twisting the trunk. Practice changing from one side to the other.
- If you feel your DRAM is improving/reducing significantly 2 fingers or less – you might want to try a side plank with dips, make sure you engage the lower tummy muscles as per above whilst performing.
2. Bridge with leg lift
- Lie on your back on the floor or bed with your knees bent at 90 degrees and your feet on the floor and your arms down by your side.
- Push your heels down into the floor to gently lift your hips upwards. Lift as high as you feel comfortable but no higher than a straight line between hips, knees and shoulders.
- If you feel discomfort, then try squeezing your tummy and bum muscles before starting the lift.
- From this position lift one leg slightly off the floor and return.
- Repeat on the opposite side.
- Try and keep the pelvis still.
3. Leg lower in lying
- Lie on your back on the floor or bed with your knees bent at 90 degrees and your feet on the floor and your arms down by your side.
- Lift one knee until it points to the ceiling.
- Without touching the floor extend the knee until it is as straight as possible.
- Bring the leg back until the knees are side by side, place the foot on the floor.
- Repeat on the opposite side.
- Make sure that you keep your lower back in contact with the floor.
- Perform this exercise up to 15 times, rest for 1 minute..
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This programme focuses on engaging the stomach muscles to begin the process of regaining strength in the area without placing too much stress on the main stomach muscles. This should not exceed any more than 3/10 on your perceived pain scale.
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This programme provides a progression to the early programme with the focus remaining on the main stomach muscles but with the exercises becoming more challenging. This should not exceed any more than 3/10 on your perceived pain scale.
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