The Ohio State University Wexner Medical Center
Exercises to correct diastasis recti

[Onscreen text:
Kristen Scott
Physical Therapist
Ohio State Wexner Medical Center]

Kristen Scott:
Hi, my name is Kristen Scott. I am a physical therapist at The Ohio State University Wexner Medical Center, and I will be demonstrating exercises that treat diastasis rectus, which is a common diagnosis during pregnancy. It is when the abdominal muscles tend to separate between the linea alba, which runs right down the abdominal muscles. 

[Onscreen visual:
Illustration on left shows a body from the chest to the knees, highlighting two rows of four muscles each, with the navel creating a small gap between the muscle rows in one area. It's labeled "NORMAL ABDOMEN." The illustration on the right shows the same body outline with two rows of muscles, but the gap between the two rows is much wider, curving around the navel. It's labeled "DIASTASIS RECTI."]

Scott:
The first exercise I will be demonstrating is the posterior pelvic tilt. 

[Onscreen text:
Posterior Pelvic Tilt
Abdominal Bracing]

Scott:
This is when you contract your abdominal muscles and gently push the back of your spine into the bed. 

[Onscreen visual:
Woman is lying on her back on an exercise surface, with knees slightly bent and feet flat against the same surface]

Scott:
You want to try to make sure that you continue to breathe while holding your stomach tight. 

[Onscreen text:
Heel Slide
Abdominal Bracing]

Scott:
The second exercise, you will first demonstrate that abdominal bracing, pulling your belly button in while gently sliding one leg down, fully extending, and slowly sliding it back up. 

[Onscreen text:
Bridging
Abdominal Bracing]

Scott:
The third exercise is a bridging exercise. Again, you will start by contracting your abdominal muscles, holding them tight, and squeezing your buttocks, lifting it slowly up off the table.

[Onscreen visual:
Woman is lying on her back in the same position, with hands flat against the surface, as she lifts her hips up to make a straight line from shoulders to knees.]

Scott:
Be mindful not to contract your back, but utilize your abdominals and your glute muscles. You can hold this position anywhere from three to five seconds and slowly return to the starting position. 

[Onscreen text:
Head Lift
Abdominal Bracing]

Scott:
The next exercise is called a head lift. Again, you will start this exercise by contracting your abdominals, keeping your back flat, and slowly lifting your head up off of the floor. 

[Onscreen visual:
Woman is in the same position on her back, but her hands are now placed on either side of her waist.]

Scott:
You do not want to pooch or let your abdominal muscles out, but keep them nice and flat, keeping your back flat against the bed or floor. 

[Onscreen text:
Cat & Camel
Abdominal Bracing]

[Onscreen visual:
Woman is on hands and knees, with palms flat against the floor or table, and hands and knees the same width apart. Her head is positioned first so that she is facing the floor.]

Scott:
Next, you will then flip over onto your hands and knees. In this position, you will try to contract your abdominals, lifting them up towards the ceiling and slowly releasing them back down. To move on from that exercise, you will contract those abdominals, keeping your back flat, then slowly extend one arm at a time. You will try to reach forward and hold that position, keeping your abdominals tight. You will then bring that arm down back to the resting position.
Again, in the four-point position, you will start the exercise by contracting your abdominals, then extending one leg at a time out behind you, squeezing your glutes and your abdominals, holding anywhere from three to five seconds, then returning back to the tabletop position. 

[Onscreen text:
Clamshells
Abdominal Bracing]

Scott:
The next exercise, you will be lying on your side. You can use your hand or a pillow to support your head and neck. 

[Onscreen visual:
Woman is on her side, with the arm closest to the floor bent so that her hand supports the side of her head, and her other arm bent with the hand bracing against her waist. Her legs are bent in a fetal position, with heels together.]

Scott:
You will start the exercise by contracting your abdominals, bending your knees and slowly lifting one knee up towards the ceiling, holding that position, then slowly returning it back down. Be mindful to keep that abdominal tight throughout the motion of the knee moving up and then back down.

[Onscreen text:
The Ohio State University
Wexner Medical Center

For more information, visit health.osu.edu]