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Diastasis Recti

Think you have a diastasis? Don't worry, there are things you can do!

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What is Diastasis Recti?

Diastasis recti is the stretching or separation of the "six pack" muscle called the rectus abdominis. This muscle is most commonly stretched during pregnancy to accommodate the baby growing, however may still be present postpartum.

  • A true diastasis is >2 fingers width at the linea alba measured above and below the belly button

  • New research shows that if your separation is 2 fingers width or less AND you are able to generate tension, then it is not considered a diastasis.

Contributing Factors:

  • Multiple Pregnancies

  • Genetics

  • C-section

  • Baby >8lbs

  • Hormonal changes/ tissue quality

  • Previous surgeries

  • >33 years old

  • Overweight

Tips to Try:

Don't worry, Diastasis Recti can be treated! ​Working with a physical therapist who specializes in pregnancy and postpartum rehab (Pelvic floor PT) can help guide you through the right treatment plan. Although it may not be possible to fully "close the gap," you should be able to approximate the two sides closer as well as generate proper tension through your core muscles! Try these tips below to help! 

  • Watch out for "doming": If you see any "tenting" or bulging of your abdomen, make sure to activate your transversus abdominis or "belly button to spine."

  • "Blow before you go" : Exhale while lifting, bending, etc. Holding your breath puts excessive pressure on your core and abdominal wall

  • Log Roll: In/ out of bed, roll to your side, drop legs off of the bed and push up with your arms.

  • Avoid: Heavy lifting, running, excessive jumping or activities that may excessive strain.

  • Constipation Management: Straining or increased/hard stool can increase your intra-abdominal pressure over time. Keep stools soft, daily walks, & proper water intake.

  • Supports: Belly binder, high waisted yoga pants, KT tape can all help to give the support to the abdominal wall

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