Diastasis Recti Home Exercise Program 508
Mountain Land Physical Therapy
YOUR HOME PROGRAM
Created by Jared Beckstrand Mar 24th, 2014
View on-line at "www.my-exercise-code.com" using the code: XEAR2BC
1 5
TRANSVERSE ABOMINIS
ACTIVATION
While lying on your back with your
knees bent draw your belly button in
towards your spine. Contract your
stomach muscles (as if
coughing/sneezing) and hold this
position.
Repeat 10 Times WHEN THIS BECOMES EASY AND
Hold 3 Seconds PAIN-FREE, MOVE ON TO #2
Complete 3 Sets
Perform 2 Time(s) a Day
2 SUPINE
BRACE HEEL SLIDES
While lying on your back with your
knees bent, perform the transverse
abdominis contraction as outlined in
#1. Hold this position with your stomach
and slowly slide your heel forward on
the floor/bed and then slide it back. Use
your stomach muscles to keep your
spine from moving.
Repeat 10 Times
Complete 3 Sets WHEN THIS BECOMES EASY AND
Perform 2 Time(s) a Day PAIN-FREE, MOVE ON TO #3
3 CONTRACTION
BRACE MARCHING
While lying on your back with your
knees bent, perform the transverse
abdominis contraction as outlined in
#1. Slowly raise up one foot a few
inches and then set it back down. Next,
perform on your other leg. Use your
stomach muscles to keep your spine
from moving.
Repeat 10 Times
Complete 3 Sets WHEN THIS BECOMES EASY AND
Perform 1 Time(s) a Day PAIN-FREE, MOVE ON TO #4
4 WALL PUSH UPS
BRACE - SINGLE KNEE EXTENSION
While lying on your back with knees
bent, perform the transverse abdominis
contraction as outlined in #1. Slowly
straighten out one knee while keeping
the leg off the ground. Hold as
indicated, then return to original
position. Next, perform on the other leg.
Keep your stomach muscles contracted.
Repeat 10 Times
Complete 3 Sets
Perform 1 Time(s) a Day
Copyright © 2010 - 2014 HEP2go Inc.
East South Temple Suite 100
(801) 521-9222
http://www.mlrehab.com/downtownslc
QUADRUPED TRANSVERSE
ABDOMINIS CONTRACTION
In hands and knees with the hands
under the shoulders and the knees
under the hips, draw your belly button
in towards your spine. This is slightly
Repeat 10 Times more difficult than the other exercises as
Hold 5 Seconds you're pulling up against gravity.
Complete 3 Sets
Perform 1 Time(s) a Day
6
HIP ADDUCTION SQUEEZE -
Perform a transvers abdominis
contraction as outlined in #1. Place a
rolled up towel, ball or pillow between
your knees and press your knees
together so that you squeeze the object
firmly while maintaining a tight TA.
Repeat 10 Times
Hold 5 Seconds
Complete 3 Sets
Perform 1 Time(s) a Day
7
SEATED TRANSVERSE ABDOMINIS
Sit up nice and tall and contract your
TA by pulling your belly button in
towards your spine.
Get creative - can be done while
driving!
Repeat 10 Times
Hold 5 Seconds
Complete 3 Sets
Perform 1 Time(s) a Day
8
Standing at a wall, place your arms
out in front of you with your elbows
straight so that your hands just reach
the wall. Perform TA contraction by
pulling your belly button towards your
spine and bracing your abdominal
muscles. Next, bend your elbows slowly
to bring your chest closer to the wall.
Repeat 10 Times Maintain your feet planted on the
Complete 3 Sets ground the entire time.
Perform 1 Time(s) a Day
Mar 24th, 2014 - Page 1 of 2
 Diastasis Recti Home Exercise Program 508
Mountain Land Physical Therapy
East South Temple Suite 100
YOUR HOME PROGRAM
Created by Jared Beckstrand Mar 24th, 2014 (801) 521-9222
View on-line at "www.my-exercise-code.com" using the code: XEAR2BC http://www.mlrehab.com/downtownslc

9
WALL SQUATS

Perform TA muscle activation as

indicated in #1. Lean up against a wall
or closed door on your back and slide
your body downward. Return back to
upright position.

Repeat 10 Times
Complete 3 Sets
Perform 1 Time(s) a Day

Copyright © 2010 - 2014 HEP2go Inc. Mar 24th, 2014 - Page 2 of 2