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YOGA for Diastasis Recti 20 MINUTE WORKOUT
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=xcjZIqvjKgg
Diastasis Recti repair workout with Physical Therapist Michelle Kenway from https://www.pelvicexercises.com.au. This advanced workout shows you seated core abdominal exercises to help close your diastasis (muscle separation). These Physio guided exercises are suited to home and gym exercise. • This Advanced Diastasis Recti workout builds upon your exercises from the Intermediate Diastasis Workout • Diastasis Recti Exercises - Intermedi... • Diastasis Repair Exercises - Physio Starts Your Diastasis Repair! https://www.youtube.com/watch?v=sBK1O... • Diastasis Recti Repair Exercises • When the deep abdominal muscles contract they help draw closed the diastasis gap or separation. • Training your deep abdominal muscles (Transverse Abdominis) will also helps you regain abdominal tone. • Correct Your Seated Posture • *Sit tall on the exercise ball or move forwards away from the back of the chair • *Sit level so that your body weight feels even through your sitting bones • *Lengthen your spine by lifting the crown of your head towards the ceiling • *Raise your chest to engage your middle back muscles • *Relax your shoulders • *Maintain the inwards curve in your lower back • Diastasis Recti Exercise 1: Seated Double Arm Reach • *Start with correct seated posture (above) • *Challenge your core by raising your body to balance on your heels if possible • *Gently engage your lower deep abdominal muscles • *Place your hands over your lower abdominal wall • *Reach your arms forwards and backwards maintaining your deep abdominal contraction throughout • *Touch your lower abdomen gently to remind yourself and check your deep abdominal activation • Perform up to 10 consecutive double arm reaches • Diastasis Recti Exercise 2: Single Arm Forwards Reach • *Start in the position outlined above for Exercise 1 • *Progress by reaching alternating arms forwards with alternating arms • *Maintain your gentle deep abdominal muscle contraction though out • Perform up to 10 consecutive alternate arm forward reaches • Diastasis Recti Exercise 3: Single Arm Reach Rotate • *Start in the position outlined above for Exercise 1 • *Progress by reaching alternating arms to rotate your trunk • *Maintain your gentle deep abdominal muscle contraction though out • *Perform up to 10 consecutive alternate arm reaches to rotate your trunk • Key Points For Diastasis Recti Repair • *Promote your Diastasis Recti repair by progressively challenging your deep abdominal muscles to work harder. • *Progressive seated arm reaches combined with deep abdominal contractions can help you regain your deep core abdominal tone and muscle control. • *Practice these core exercises daily and progress when you are confident that you can perform these exercises with appropriate core control.
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