Diastasis recti is the separation of the two halves of the rectus abdominis (the 'six-pack' muscle) along the midline of the tummy. It happens naturally during pregnancy as the tummy stretches, and in many women it improves in the weeks after birth. In others, a gap or weakness remains.
With the right exercises, most women can improve the function of their core significantly, whether their baby was born weeks or years ago.
Common signs and symptoms of diastasis recti
- A bulge or doming along the middle of the tummy when sitting up
- A gap you can feel above or below the belly button
- Lower back pain
- A feeling of core weakness
- Sometimes pelvic floor symptoms such as leaking
How we help
We measure the width and depth of the gap and the tension of the connecting tissue. Then we guide you through a progressive programme of deep abdominal, pelvic floor and breathing exercises, posture training and safe lifting for baby care.
We tell you which exercises to avoid early on, and when it is safe to return to running, the gym or sport.
Treatments we use
- Deep core activation and progressive strengthening
- Pelvic floor training
- Breathing and posture retraining
- Safe lifting and baby-care techniques
- Graded return to exercise
Recovery and what to expect
Most women see improvement in core function within eight to twelve weeks of regular exercise.
Diastasis Recti: frequently asked questions
Can diastasis recti heal years after pregnancy?
Yes. Core function can still improve significantly with the right exercise programme, even years later.
Should I avoid sit-ups?
In the early stages it is usually best to avoid exercises that cause doming. We will show you safer alternatives and when to progress.
Will I need surgery?
Most women do not. Surgery is only considered in a small number of cases after a full exercise programme.