PHYSIOCORE | CORE & PELVIC HEALTH
Diastasis Recti Physical Therapy
Your core is so much more than the gap.
Understand abdominal separation, rebuild strength, and feel more confident moving your body.
SCHEDULE YOUR PELVIC FLOOR EVALUATIONLET'S TALK ABOUT YOUR CORE
What Is Diastasis Recti?
Diastasis recti is a widening of the space between the two sides of your rectus abdominis muscles, often accompanied by stretching of the connective tissue between them, called the linea alba.
It's especially common during and after pregnancy as your abdominal wall adapts to accommodate your growing baby.
You may notice a gap, doming or coning through the middle of your abdomen, or a feeling that your core isn't working the way it used to.
DOES THIS SOUND FAMILIAR?
Common Signs of Diastasis Recti
You may benefit from a physical therapy evaluation if you:
- Notice a gap between your abdominal muscles
- See doming or coning when sitting up, lifting, or exercising
- Feel weak or disconnected through your core
- Have difficulty generating abdominal tension during movement
- Experience back or pelvic discomfort
- Feel unsure about returning to exercise
- Avoid planks, crunches, or lifting because you're afraid of making it worse
- Have tried online core programs without knowing whether they're helping
Not everyone with diastasis recti has symptoms, and a visible separation doesn't automatically mean something is wrong with your body.
LET'S CLEAR SOMETHING UP
It's Not Just About Closing the Gap
A smaller separation isn't the only measure of successful recovery.
Your abdominal muscles, connective tissue, diaphragm, and pelvic floor work together to support movement and manage pressure.
That's why your ability to generate tension, coordinate your muscles, and tolerate everyday activities matters just as much as measurements.
Our goal is to help you build a core that works for your life, not chase a perfect number on a measurement.
YOUR RECOVERY PLAN
How Physical Therapy Can Help
Your treatment should be based on your symptoms, strength, movement patterns, and personal goals.
Core Coordination
Improve how your abdominal muscles, diaphragm, and pelvic floor work together during movement.
Progressive Strength
Build strength and endurance through exercises matched to your current abilities and gradually increased as you improve.
Pressure Management
Learn breathing and movement strategies for lifting, carrying, exercise, and everyday activities.
Return to Exercise
Work toward your goals, whether that's carrying your baby, strength training, running, or returning to your favorite workouts.
MOVEMENT IS NOT THE ENEMY
Can You Do Planks, Crunches, or Lift Weights?
There isn't one universal list of exercises that everyone with diastasis recti must avoid.
The right exercise depends on your symptoms, current strength, ability to manage the movement, and goals.
Some exercises may need to be modified temporarily, while others can be progressed as your capacity improves.
You don't need to fear every abdominal exercise. You need an individualized plan that helps you progress.
THE PHYSIOCORE DIFFERENCE
Core Recovery That Fits Your Real Life
One-on-One Care
Your therapist takes time to understand your body, symptoms, and goals.
Care in Your Home
No commute, waiting room, or childcare arrangements needed.
Real-Life Movement
Practice lifting, carrying, and other daily tasks in your own space.
Individualized Progression
Build toward the activities that matter most to you at a pace appropriate for your recovery.
FREQUENTLY ASKED QUESTIONS
Diastasis Recti FAQs
Does diastasis recti always need treatment?
No. Abdominal separation is common, especially during pregnancy, and some people have no symptoms or functional limitations. An evaluation can help determine whether treatment would be beneficial.
Can physical therapy close the gap?
Exercise may improve abdominal function and sometimes reduce the separation, but complete closure is not guaranteed or necessary for everyone.
Is it too late to work on my core?
No. You can work on abdominal strength and function months or years after pregnancy. Progress depends on individual circumstances.
Do I need an internal pelvic floor exam?
Not necessarily. Your therapist will discuss your symptoms and assessment options. Internal assessment is considered only when appropriate and with your consent.
PERSONALIZED IN-HOME CARE
Let's Rebuild Your Core Confidence
Your body deserves more than a generic postpartum exercise program.
PhysioCore provides individualized, in-home pelvic floor and core physical therapy throughout Northern Virginia and Washington, DC.
SCHEDULE YOUR EVALUATION