Diastasis Recti Abdominis (DRA) Intermediate 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. Leg taps in crook lying
- Lying on your back with knees bent and your feet on the floor/bed.
- Draw in your lower tummy muscles, breath freely.
- Keep the lower back on the floor/bed.
- Keep the knees bent – alternating your feet tap one toe then the other toe.
2. 4 point kneeling lift and lower
- Starting in a hands and knees position with flat back.
- Allow your tummy to drop down with gravity.
- Gentle draw your tummy up and hold for 10 secs, breathe, release and repeat. If you want to increase this exercise you can hold one arm out straight in front of you then the other arm.
3. Pelvic tilts
- 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.
- Try and engage your stomach muscles to flatten your lower back against the floor/bed.
- Next try and arch your lower back as if you were going to try and place your hand in the small of your back.
- Repeat this moving constantly between a flat back and an arch back in a slow and continuous motion.
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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The exercises in this programme again increase in difficulty. They aim to assist in the process of returning to normal activity levels after the condition. This should not exceed any more than 3/10 on your perceived pain scale.
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