Diastasis Recti

Diastasis recti is a widening or lengthening of the connective tissue between the two sides of your abdominal muscles, your rectus abdominus. It's especially common during and after pregnancy as your abdominal wall adapts to make room for a growing baby.

You may notice a gap between your abdominal muscles, "doming" or "coning" through the middle of your stomach, or simply feel like your core isn't working the way it used to.

But here's what's important: diastasis recti is about more than the size of the gap.

How your abdominal wall generates tension, manages pressure, and works together with your pelvic floor and the rest of your body matters, too.

Pelvic floor physical therapy can help you understand what's happening and build a core that feels strong and functional again.

Does This Sound Familiar?

You may benefit from physical therapy if you:

• Notice a gap or separation between your abdominal muscles

• See doming or coning along the center of your abdomen when sitting up, lifting, or exercising

• Feel like your core is weak or disconnected during and after pregnancy

• Struggle to generate tension through your abdomen during exercise

• Feel pressure or heaviness when lifting or working out

• Have back or pelvic discomfort along with changes in your core

• Aren't sure which core exercises are safe or effective

• Have been avoiding planks, crunches, lifting, or other exercises because you're afraid of making the separation worse

• Have tried "diastasis exercises" online but aren't sure whether they're actually helping

Why Is This Happening?

During pregnancy, your abdominal wall has to stretch and adapt as your baby grows. After delivery, recovery looks different for everyone—and the abdominal muscles don't always immediately return to the way they looked or functioned before pregnancy.

But diastasis isn't simply a problem of weak abs, and closing the gap isn't the only measure of recovery.

Your breathing, pelvic floor, abdominal muscles, strength, movement strategies, and ability to manage pressure all work together. That's why doing endless core exercises, or avoiding certain exercises altogether, may not address what your body actually needs.

The goal isn't just a smaller gap. It's a core you can trust when you lift, run, exercise, care for your kids, and live your life.