What Every Mom Should Know About Diastasis Recti—and How to Heal It Safely
Our women’s health specialists, Danielle and Ashley, share their expert insights on postpartum recovery and the often-overlooked condition of diastasis recti. As certified pre- and postnatal physical therapists, they explain how this common abdominal separation impacts core strength, posture, and pelvic health—and why personalized rehab programs are the gold standard for healing. Backed by current research and clinical experience, they offer practical guidance and simple exercises to help moms restore function, confidence, and strength at any stage of motherhood.
April 24, 2025 | Danielle Pasquale, PT, DPT | Ashley Moriarty, PT, DPT, OCS
Did you know that around 60% of women experience abdominal separation (diastasis recti) six weeks after giving birth? And nearly 1 in 3 women still have it 12 months postpartum if nothing is done to support recovery (Sperstad et al., 2016).
For many moms navigating career, childcare, and personal wellness, this can feel frustrating—but it’s also incredibly common.
So, what is diastasis recti?
Diastasis recti abdominis (DRA) is the separation of the rectus abdominis muscles (your “six-pack” muscles) that occurs as your belly expands to accommodate a growing baby. While it’s a natural part of pregnancy, that gap doesn’t always close on its own after delivery.
Left untreated, it can lead to:
- Core weakness
- Back or pelvic pain
- Poor posture
- Digestive issues
- A lingering lower belly “pooch” or bulge
- Pelvic floor dysfunction, including leaking or heaviness
But here’s the empowering truth: you don’t have to just live with it—and surgery isn’t the only answer.
Why Physical Therapy Is the Gold Standard
While surgery may be necessary in severe cases, conservative rehab—especially physical therapy—is considered the first and most effective line of treatment. According to recent studies, physical therapy-led programs improve strength, posture, function, and reduce symptoms without invasive procedures (Colaci et al., 2023).
Our pelvic health physical therapy focus on:
- Transversus abdominis (TrA) training: This deep core muscle acts like a built-in corset
- Glute and hip strengthening: Crucial for core stability and pelvic alignment
- Breathwork: Reconnecting breathing with core and pelvic floor coordination
When combined, these components reduce abdominal separation, restore function, and improve how your body moves and feels.
Your Healing Timeline Is Unique
Many factors affect your recovery:
- C-section vs. vaginal delivery
- Hormonal changes (especially while breastfeeding)
- Sleep, nutrition, and stress levels
- Daily movement patterns and exercise habits
We always remind clients: It’s never too late to start healing. Whether you’re 6 weeks or 6 years postpartum, your body can build strength and resilience with the right guidance.
3 Physical Therapist-Recommended Exercises for Diastasis Recti
Here are three gentle, effective movements to begin reconnecting with your core:
1. 360 Breathing
Purpose: Activates deep core and pelvic floor
- Sit or lie on your back, knees bent
- Inhale and expand your ribs sideways and into your back
- Exhale slowly, gently drawing your belly button inward while lifting the pelvic floor
- Repeat for 1–2 minutes daily
2. Heel Slides
Purpose: Encourages core control and spinal stability
- Lie on your back, knees bent, feet flat
- Inhale deeply
- Exhale and slide one heel out along the floor, engaging your core without moving your pelvis
- Slide back in, switch legs
- Perform 10 reps per leg
3. Glute Bridge
Purpose: Strengthens glutes and reduces load on your abdominals
- Lie on your back, knees bent
- Exhale and press into your heels to lift your hips
- Keep ribs down and squeeze glutes at the top
- Lower with control
- Perform 2–3 sets of 10–12 reps
Ready to Feel Strong Again?
Diastasis recti is common, but it doesn’t have to be your new normal. With the right support, your core can regain strength, stability, and function—helping you move better, feel better, and live more confidently.
Want personalized guidance? Our women’s health physical therapists are here to support you every step of the way.
References
Sperstad J.B. et al. (2016). Diastasis recti abdominis during pregnancy and 12 months after childbirth: Prevalence, risk factors and report of lumbopelvic pain. https://pmc.ncbi.nlm.nih.gov/articles/PMC5013086/
Colaci, D. et al. (2023). Physical therapy in the treatment of diastasis recti abdominis: Current evidence and clinical recommendations. https://pmc.ncbi.nlm.nih.gov/articles/PMC11023973/
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Danielle Pasquale
Danielle Pasquale, PT, DPT, is a physical therapist certified in dry needling, women's pelvic health, and pre/post-natal fitness.
Ashley Moriarty
Ashley Moriarty, PT, DPT, OCS, is the New Canaan Site Lead and a board certified orthopedic clinical specialist who is certified in dry needling and pre- and post-natal fitness. She has a passion for helping people move better and stay active, especially new moms.