What Diastasis Recti Means
Diastasis recti is a separation of the abdominal muscles that can occur during pregnancy and postpartum recovery. It can affect how your core manages pressure, movement, and everyday tasks such as lifting, coughing, or returning to exercise.
A gap alone does not tell the full story. The more important question is how your abdominal wall, breathing mechanics, pelvic floor, and whole-body movement work together.
Start With Pressure and Breath
Core recovery is not about forcing your stomach flat. It starts by reconnecting your breath with the deep abdominal muscles and pelvic floor, then building control gradually.
Exercises should feel coordinated rather than strained. If you notice pain, pressure, bulging through the midline, leaking, or heaviness, pause and get individualized guidance.
- Practice relaxed 360-degree breathing rather than holding your breath.
- Use movements that let you maintain control without pushing the abdomen outward.
- Progress load only when daily activities and current exercises feel steady and symptom-free.
Build Back to the Activities You Love
The right progression depends on your recovery, goals, and the demands of your life. A pelvic health physical therapist can help you move from foundational control to strength training, running, lifting, and the activities that matter to you.
At R3 Physio, care is one-on-one and whole-body. We look at the systems that influence your core so you can rebuild confidence instead of guessing what your body needs.