Your Safe and Supportive Space for Healing
Pelvic Therapy for Diastasis Recti
Want To Get Rid Of The Separation In Your Abdomen?
Do It With Pelvic Physical Therapy!
Diastasis recti happens when the abdominal muscles separate along the midline, often from added pressure on the core. This can show up during pregnancy, after childbirth, or even from things like quick weight changes or repetitive strain. It can leave you feeling like your core isn’t as strong as it should be, which can make things like posture and everyday movements a challenge.
Pelvic physical therapy is a game-changer for this. It focuses on helping you reconnect with your core, build strength in the right places, and feel more supported in your body. With the right guidance, you can ease the discomfort and get back to doing what you love—feeling strong and confident along the way. Let’s get started.
What is Diastasis Recti Abdominis?
Diastasis recti abdominis (DRA), or diastasis recti, is when there’s more separation than usual between the two halves of your rectus abdominis—the “six-pack” muscle.
It’s worth noting that some separation is completely normal. The two sides of the rectus abdominis are connected by a dense band of connective tissue called the linea alba, which runs from your sternum (breastbone) to your pubic bone. This tissue is strong and resilient, helping transmit forces between the left and right sides of the muscle. A normal separation is typically around one to one-and-a-half finger widths, but this can vary from person to person.
When your abdominal muscles contract—like during a crunch—the linea alba should become taut and firm to transfer force effectively. If it stays soft, it might not be functioning as it should.
DRA is especially common during and after pregnancy. As the baby grows, the abdominal wall stretches, and the linea alba widens to accommodate these changes. Research by Mota et al. (2015) shows that DRA is a normal part of pregnancy, with 100% of individuals in their third trimester experiencing it. Six weeks postpartum, about 60% still have a DRA, and at six months postpartum, it persists in 39% of cases.
While pregnancy is a common cause, DRA can also happen to anyone—regardless of pregnancy history—if there’s excessive strain or an imbalance in the core stability system.
The good news? Pelvic physical therapy is highly effective for addressing diastasis recti. Through tailored exercises and techniques, you can learn to re-engage your core, strengthen the surrounding muscles, and improve how your abdomen manages pressure. With the right approach, you can regain function and feel more confident in your body.
If you’re ready to take the next step, reach out today to see how we can help you on your recovery journey!
Diastasis Recti FAQs for The Pelvic Model
What is Diastasis Recti?
Diastasis recti is when the connective tissue down the center of your abs (the linea alba) thins and stretches, and the six‑pack muscles move farther apart than usual. This often happens with pregnancy or repeated pressure on the core and can show up as a midline “gap,” doming, or a lingering “pooch,” but the bigger issue is how well your core system is actually supporting you.
How do I know if I have diastasis recti?
Common signs include a visible or palpable gap along the midline of your belly, doming or cone‑shaped bulging when you sit up or lift, and a feeling of weakness or “no support” through your middle. You can do a simple self‑check at home, but a pelvic floor therapist can assess not just the width and depth of the gap, but how your abs, breathing, and pelvic floor are working together, which is what guides treatment.
Is diastasis recti normal after pregnancy?
Some degree of abdominal separation is very common in late pregnancy and the early postpartum period as your body makes space for a growing baby. For many people it improves on its own, but if you’re still noticing doming, a gap, or weakness months later, guided rehab can help your core and pelvic floor get back to doing their job well.
I’ve tried YouTube exercises and online programs. What makes this different?
YouTube and online programs are one‑size‑fits‑all. They can’t see your specific core, pelvic floor, or when an exercise is actually causing doming, leaking, or pain. In pelvic therapy, we assess how your abs, breathing, and pelvic floor work together and then coach you through a tailored plan with real‑time feedback, so you’re not guessing and progress is safer and more efficient.
How do I start?
Feel free to give us a call at (323) 403-0234 or fill out our contact form. We’ll make sure to reach out promptly and answer any questions you may have.