5 MIN SELF-MASSAGE AND 3 EXERCISES TO HEAL DIASTASIS RECTI | No Equipment
Автор: Fitness Adèle
Загружено: 2025-07-02
Просмотров: 209
Disclaimer
If you have or think you have diastasis recti, please see a medical professional.
This video has not been recorded with the intent to replace a visit with a doctor.
I am posting it here to keep track of the exercises I do in physical therapy.
Feel free to follow along with me if you’d like to.
A couple of things to remember… Exhale when you make an effort.
When you need to get out of bed/to get up, move your body to the side and lean up.
Massage:
Once a day
Lower
3 strokes center
3 strokes each side
REPEAT 3 TIMES
Upper
3 times hands come together from sides without breath
3 from under ribs each side
REPEAT 3 TIMES
Exercise # 1
Lying on back, tilt pelvis upward/bring navel to spine and lift pelvic floor then add dropping ribs to the back
5-10 SETS
2 TIMES A DAY
Exercises # 2 & 3
Cat and cow and then stretch opposite arm and leg 10 times
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