Healing Diastasis Recti: Do’s, Don’ts & Gentle Core Rehab Strategies

If you're postpartum (whether it’s been 6 weeks or 6 years), you may have heard of Diastasis Recti—a separation of the abdominal muscles that commonly occurs during pregnancy. It's not just about aesthetics; this condition can impact your posture, breathing, core strength, and pelvic health.

The good news? Your body is capable of healing—with the right kind of support.

💡 What Is Diastasis Recti?

Diastasis Recti Abdominis (DRA) occurs when the connective tissue (linea alba) between the left and right abdominal muscles stretches or thins, often due to the pressure of pregnancy. In some cases, this separation doesn’t resolve on its own, especially if the core is not properly retrained.

Common signs include:

• A visible midline bulge or “coning” when doing core movements

• Weakness or instability in your core

• Low back, pelvic, or hip discomfort

• Pelvic floor symptoms like leaking or heaviness

✅ The Do’s: Healing Diastasis with Smart, Gentle Strategies

Healing Diastasis Recti isn’t about “tightening” your core—it’s about retraining your deep support system.

1. Relearn How to Breathe

Proper 360° breathing helps regulate pressure inside your abdomen and supports core function. It’s your foundation for healing.

👉 Watch: 90/90 Breathing for Core Rehab (YouTube)

2. Reconnect with Your Deep Core

Skip the crunches and planks (for now) and start by gently activating your transverse abdominis and pelvic floor. This creates a responsive core that supports you in movement.

3. Move with Intention

One of our favorite starter moves is the Wall Dead Bug. It trains deep stability without putting too much pressure on your core.

👉 Watch: Wall Dead Bug Tutorial (YouTube)

4. Include the Pelvic Floor

Diastasis and pelvic floor dysfunction often go hand in hand. Even if you’re not experiencing leaks or heaviness, this system deserves attention.

📖 Read: What to Expect in a Pelvic Floor PT Session

5. Treat the Whole Body—Not Just the Belly

Tension in the diaphragm, ribs, or cranial base can contribute to pressure issues in the core. Gentle work like CranioSacral Therapy can help your nervous system reset and support healing.

📖 Learn: CranioSacral Therapy for Postpartum Recovery

❌ The Don’ts: What to Avoid with Diastasis Recti

Healing takes patience—and avoiding the wrong exercises is just as important as choosing the right ones.

• Don’t hold your breath during movement or lifting.

• Don’t jump back into crunches, sit-ups, or planks without core control.

• Don’t ignore signs like leaking, pelvic heaviness, or coning.

• Don’t delay seeking care—it’s never too late to support healing.

🌿 Holistic Postpartum Support

At Avalon Wellness & Performance, we take a gentle, whole-body approach to core and pelvic healing. Our team combines movement therapy, manual therapy, and CranioSacral work to help you reconnect with your body in a safe, supportive way.

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You deserve to feel strong, supported, and at home in your body—again.