How to Tell If You Have Diastasis Recti — and What to Do About It
Many new moms notice their belly feels weak, “pooches out,” or domes when they sit up. This may be diastasis recti, or abdominal separation. It’s common, but with the right approach, it’s treatable.
What Is Diastasis Recti?
Diastasis recti happens when the connective tissue between your “six-pack” muscles stretches during pregnancy, creating a gap.
How to Check Yourself
Lie on your back with knees bent.
Place fingers just above your belly button.
Gently lift your head/shoulders.
If you feel a gap wider than 2 fingers, or softness in the midline, you may have DRA.
Why It Matters
Without proper rehab, DRA can lead to:
Core weakness
Low back pain
Pelvic floor issues
Difficulty returning to exercise
What Helps
Breath training: Inhale to relax, exhale to gently engage deep core.
Posture awareness: Avoid “bearing down.”
Progressive strengthening: Heel slides, bridges, anti-rotation, then planks when ready.
How PT Helps
At Connect PT, we provide diastasis recti treatment in Orlando that’s personalized, safe, and progressive. Most moms improve significantly in 6–8 visits.
Curious if you have DRA? Book a 60-min evaluation and let’s check together.