Healing Diastasis Recti: Understanding, Assessing, and Strengthening Your Core

20 Feb

Diastasis Recti (DR) is a common yet often misunderstood condition that affects many women during and after pregnancy. While it’s a natural process that allows the abdominal muscles to stretch and accommodate a growing baby, some women may need extra support to heal and regain core function postpartum.

This blog will cover everything you need to know about DR, including how to assess yourself, why breathing plays a crucial role in recovery, and how to strengthen your core effectively.

What is Diastasis Recti?

Diastasis recti occurs when the linea alba—the connective tissue between the abdominal muscles—stretches and thins, creating a gap in the midline of the abdomen. This can happen above, below, or around the navel, and in some cases, the separation may extend the entire length of the core.

For many women, the body naturally heals over time, but for others, DR can persist, leading to core weakness, instability, and symptoms like lower back pain or a ‘doming’ effect when engaging the abs.

Types of Diastasis Recti

Diastasis recti doesn’t look the same for everyone. It can present in different ways along the abdominal wall, including:

Below the navel
Around the navel
Above the navel
Open diastasis (running the full length of the core)

Some women may experience multiple types of separation, and it’s all completely normal!

How to Assess Yourself for Diastasis Recti

While many people rely on the “finger width” test to check for DR, it’s not just about the width of the gap—it’s also about the depth, tension, and overall core function.

Step 1: Set Up Properly

Lie down on your back with your knees bent and feet flat on the floor.
Relax your jaw and shoulders to avoid unnecessary tension.

Step 2: Perform a Small Crunch

Tuck your chin slightly and lift your head and the top of your shoulders just off the floor.
This engages your abdominal muscles and allows you to feel the midline for changes.

Step 3: Feel for Changes in Your Core

Gently palpate from the top of your ribcage to your pubic bone, checking for a dip between the abdominal muscles.
Take note of any areas that feel wider, squishier, or more tense than others.

Step 4: Assess Your Breathing & Core Activation

Relax your head and take a deep inhale into your ribs and lower back.
As you exhale, engage your pelvic floor and contract your deep core muscles (TVA and rectus abdominis).
Repeat the small crunch—does the midline feel different? Is the gap smaller, or does it feel firmer?

If you notice lower belly pooching, pressure down on the pelvic floor, or doming along the midline, you may need additional rib cage mobility and pelvic floor support.

A Case Study: Breathing & Diastasis Recti

Imagine you’ve just assessed yourself and discovered a 3-4 finger gap around and below the navel. Your midline feels squishy on the inhale and exhale, and there’s resistance on each inhale, signaling tightness in the back ribs.

The Good News:

✔️ No pelvic floor tightness
✔️ Pressure management is functioning well

Areas to Work On:

🔸 Strengthening the rectus abdominis and TVA due to thinning of the linea alba
🔸 Improving breath consistency—if the midline feels "squishy" on inhale/exhale, it means deeper core activation is needed
🔸 Releasing tension in the ribs and posterior chain to allow for better breathing mechanics

Why Does Breathing Matter? 360 Breathing Explained

Pregnancy stretches and lengthens the abdominal wall, forcing the diaphragm, paraspinal muscles, and rib cage to compensate in function. Postnatally, many women struggle with shallow breathing, making it harder to engage their core properly.

If you’ve ever felt like you “can’t get a full breath” postpartum, this is why!

Relearning 360 breathing allows the body to: ✔️ Optimize intra-abdominal pressure (essential for core function)
✔️ Improve muscular activation (deep core, TVA, and rectus abdominis)
✔️ Enhance stress management (breathwork benefits the nervous system too!)

Breathing Exercises for Core Activation & Healing

1. Seated Breathing with Intention

Sit upright, shoulders relaxed.
Inhale deeply, expanding the ribs, sides, and back.
Exhale through the mouth, engaging the deep core & pelvic floor.

2. Supine Breathing (Knees Up or Down)

Lie on your back with your knees bent.
Focus on breathing into the lower ribs & belly.
Exhale fully, feeling the TVA contract.

3. Child’s Pose Breathing (Back Opening Support)

Sit back into Child’s Pose, arms extended forward.
Breathe deeply into your ribs and lower back.

4. Tabletop Breathing for TVA & Rectus Activation

In a hands-and-knees position, practice deep belly breathing.
Focus on engaging the deep core on each exhale.

5. Side Bend Breathing (Rib Cage Opening)

In a seated position, lean to one side and inhale into the ribs.
Switch sides, working on rib mobility.

💡 Start these as relaxation exercises, then progress into active movements that connect breath with core contractions.

Healing DR Takes Time—Celebrate Progress!

There’s no one-size-fits-all approach to healing Diastasis Recti, and your journey is unique.

Key reminders: ✔️ Healing takes time & consistency
✔️ Breathing is a powerful tool for core recovery
✔️ Progress, not perfection—your body is adapting daily

💬 You will return to exercise stronger, more resilient, and undeniably an exceptional māma wāhine toa!

Looking for More Support?

For expert guidance, personalized coaching, and postnatal recovery strategies, follow me on @pranafitnessandhealth!

Would you like a sample daily breathing routine or progressions into strength work? Let me know how I can support you further!

Kelsey Gee