Healing Diastasis Recti: A Physical Therapist’s Guide for Vermont Moms
Guide for Vermont Moms
Diastasis recti is a common postpartum condition that affects many moms, yet it often goes undiagnosed or untreated. This abdominal separation occurs when the connective tissue between the rectus abdominis muscles (the “six-pack” muscles) stretches due to pregnancy, leaving a gap in the midline of the core. As a result, many women experience core weakness, back pain, poor posture, and difficulty returning to exercise.
Healing diastasis recti isn’t just about aesthetics—it’s about restoring core function and overall body strength. While some moms may notice improvement over time, physical therapy provides a targeted, safe, and effective way to rebuild core stability and prevent long-term issues.
At VT Moms Physical Therapy in Venneges, VT, we specialize in helping moms heal diastasis recti through personalized rehab plans. In this guide, we’ll cover how to assess for diastasis recti, the best exercises for recovery, and how physical therapy can help you regain strength and confidence in your postpartum body.
How to Tell If You Have Diastasis Recti
Many moms experience abdominal separation postpartum but may not realize they have diastasis recti. Identifying the condition early is key to preventing long-term core weakness, back pain, and movement issues. A simple self-check test can help determine if you have diastasis recti, but a professional assessment provides the most accurate diagnosis.
The Self-Check Test for Diastasis Recti
You can perform a basic at-home test to check for abdominal separation:
Step 1: Lie Down and Relax
Lie on your back with your knees bent and feet flat on the floor.
Place one hand behind your head for support.
Step 2: Feel for the Gap
Place your other hand on your abdomen, with your fingers just above your belly button.
Gently lift your head and shoulders off the floor, like a small crunch.
Use your fingers to feel for a gap between the abdominal muscles.
Step 3: Measure the Separation
If you feel a gap wider than two fingers, you may have diastasis recti.
Check above, at, and below the belly button, as separation can vary in different areas.
Common Symptoms of Diastasis Recti
A visible bulge or “doming” effect in the midline of the abdomen.
Weakness in the core when lifting, standing, or exercising.
Lower back pain or hip discomfort due to instability.
Pelvic floor issues, such as leakage or pressure.
Poor posture and difficulty engaging the core during movement.
When to Seek Professional Assessment
While the self-test provides a starting point, a physical therapist can provide a more detailed evaluation by assessing:
The depth and width of the separation (not just finger width).
Your core function and movement patterns.
How breathing and posture impact healing.
At VT Moms Physical Therapy, we take a whole-body approach to diastasis recti recovery, helping moms restore strength, reduce pain, and regain confidence in their movement.
Safe and Effective Exercises for Healing Diastasis Recti
Healing diastasis recti requires a gentle and progressive approach that focuses on core activation, breath control, and proper movement mechanics. Jumping into traditional ab exercises—like crunches or planks—too soon can worsen abdominal separation and delay healing. Instead, the goal is to rebuild deep core strength from the inside out.
The Role of Deep Core Activation and Breathwork
The transverse abdominis (TA) is the deepest layer of core muscles and acts like a natural corset.
Strengthening the TA, along with coordinating breath with movement, helps close the abdominal gap and restore core stability.
Key Exercises to Restore Core Strength and Stability
1. Diaphragmatic Breathing (Reconnecting the Core)
Lie on your back with your knees bent and one hand on your belly.
Inhale deeply, allowing your ribcage to expand (not just your belly).
Exhale slowly, drawing your navel inward and engaging the deep core muscles.
Reps: 8-10 breaths
2. Pelvic Tilts (Gentle Core Activation)
Lie on your back with knees bent and feet flat.
Inhale, then exhale as you tilt your pelvis back, pressing your lower back gently into the floor.
Hold for a moment, then release.
Reps: 10-12
3. Heel Slides (Core Engagement Without Pressure)
Lie on your back with knees bent and feet flat.
Exhale and gently engage your core as you slide one foot out, keeping your pelvis stable.
Return to the starting position and switch legs.
Reps: 8-10 per side
4. Seated or Side-Lying TA Activation
Sit or lie on your side with a neutral spine.
Inhale deeply, then exhale while drawing your lower belly inward.
Focus on engaging the deep core muscles without holding your breath.
Reps: 10-12
What to Avoid: Exercises That Can Make Diastasis Recti Worse
Traditional crunches or sit-ups (can increase intra-abdominal pressure).
Planks or push-ups (until core strength is restored).
Heavy lifting without proper core engagement.
Healing Takes Time and Consistency
Start slow and focus on controlled, intentional movements.
Breathing and posture play a huge role in core recovery.
Work with a physical therapist to ensure you’re progressing safely.
At VT Moms Physical Therapy, we create personalized rehab plans to guide moms through safe, effective diastasis recti recovery and help them regain full core function and strength.
Why Physical Therapy Is Essential for Diastasis Recti Recovery
While many fitness programs promise to "fix" diastasis recti, not all exercises are safe or effective for postpartum recovery. Physical therapy takes a personalized, evidence-based approach to help moms heal properly while avoiding setbacks.
How Physical Therapy Supports Diastasis Recti Healing
1. Personalized Rehab Plans vs. Generic Core Workouts
Many online workouts focus on superficial ab exercises rather than deep core activation.
A physical therapist tailors your program to your body, ensuring safe progress.
Adjustments are made based on your core function, posture, and movement habits.
2. Addressing Posture, Breathing, and Movement Mechanics
Poor posture and shallow breathing put excess pressure on the abdominal wall.
A PT helps you optimize breathing patterns to activate your deep core effectively.
Everyday movements like lifting, sitting, and carrying your baby are retrained to protect healing muscles.
3. Additional Therapies to Support Healing
Manual Therapy: Hands-on techniques to release tension and improve core function.
Pelvic Floor Therapy: Strengthening the pelvic floor and deep core together for full-body stability.
Mobility Work: Improving hip and spine flexibility to reduce strain on the abdomen.
Why Working with a Specialist Matters
A women’s health physical therapist understands the unique challenges of postpartum recovery.
Prevents worsening symptoms like chronic back pain, pelvic floor dysfunction, and hernias.
Ensures a safe return to exercise and daily activities without setbacks.
At VT Moms Physical Therapy, we take a whole-body approach to diastasis recti recovery, helping moms regain strength, confidence, and full function.
Getting Back to an Active Lifestyle After Diastasis Recti
Once your core has started to heal, you may be eager to return to running, strength training, or high-impact workouts. However, jumping back in too soon can put stress on your healing core and pelvic floor, leading to setbacks. A gradual, structured return to fitness ensures long-term success.
How to Safely Progress from Rehab to Full Workouts
1. Rebuild Core Strength First
Before adding intensity, deep core engagement and stability must be restored.
Focus on progressive core exercises that challenge your stability without causing doming or pressure.
2. Gradually Increase Strength Training
Start with bodyweight exercises and add resistance slowly.
Prioritize good form and core control over lifting heavier weights.
Engage your transverse abdominis during squats, deadlifts, and lunges.
3. Approach High-Impact Exercise with Caution
Running, jumping, and HIIT workouts increase intra-abdominal pressure.
Work with a physical therapist to assess readiness and modify movements if needed.
Signs of not being ready include:
Pelvic pain or pressure
Leaking urine during exercise
Doming or bulging in the abdomen
When It’s Safe to Return to Running, Lifting, or HIIT
You can hold core engagement without compensation (e.g., back arching, gripping).
No pain, pressure, or leakage with movement.
Your core and pelvic floor feel stable under load.
How VT Moms Physical Therapy Supports Active Moms
We assess movement patterns, breathing, and core activation to ensure a safe return to fitness.
We help moms modify workouts and build a strong, functional core for long-term success.
Our goal is to get you back to feeling strong, confident, and pain-free—without setbacks.
Healing diastasis recti is more than closing the gap—it’s about regaining strength and function so you can move well for life.
What to do next
Diastasis recti is a common postpartum condition, but with the right approach, it can be fully healed. By focusing on deep core engagement, proper movement mechanics, and progressive strength training, moms can restore function, reduce pain, and return to an active lifestyle with confidence.
Physical therapy plays a key role in guiding a safe and effective recovery, ensuring that exercises are done correctly and progress is made without setbacks. Whether you are newly postpartum or years past childbirth, it is never too late to strengthen your core and improve your overall movement.
At VT Moms Physical Therapy in Venneges, VT, we specialize in helping moms heal diastasis recti through individualized rehab plans. Our goal is to provide the support and guidance needed for long-term strength and stability.