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Ab separation explained in Diastasis Recti education guide
By Proactive Physical Therapy Diastasis Recti, Pelvic Floor Therapy , , , , , ,

Diastasis Recti Demystified: Why Ab Separation Happens and How to Heal

A clear guide for new moms and anyone struggling with core weakness or back pain

If your stomach still looks “bloated” months after giving birth, or you feel like your core has never been the same, you might be dealing with Diastasis Recti, a common but misunderstood condition that affects many postpartum women (and some men, too).

At Proactive Physical Therapy in Sunnyvale, we specialize in Diastasis Recti physical therapy treatment and postpartum core rehab programs that help rebuild strength safely and effectively. Whether you’re weeks or years postpartum, healing is possible with the right guidance.

What Is Diastasis Recti?

Diastasis Recti is the separation of the rectus abdominis muscles, the “six-pack” muscles that run down the front of your abdomen. During pregnancy, your growing belly stretches the connective tissue (linea alba) between these muscles to make room for your baby. For many women, this tissue doesn’t bounce back immediately or ever without targeted support.

This separation can cause:

It’s not just a cosmetic issue it affects how you move, breathe, and support your spine.

Why It Happens

Diastasis Recti is most common after pregnancy, but it can also occur due to:

  • Excess abdominal pressure from improper exercise
  • Significant weight gain
  • Heavy lifting without core control
  • Genetics or hypermobility

The good news? It’s treatable and surgery is rarely the first solution.

How to Tell If You Have It

You can do a simple at-home check:

  1. Lie on your back with knees bent and feet flat.
  2. Place fingers just above your belly button.
  3. Gently lift your head and shoulders off the floor.
  4. If you feel a gap more than two fingers wide, you may have Diastasis Recti.

However, we recommend a professional assessment at a Diastasis Recti specialist near you, like Proactive Physical Therapy, for a more accurate evaluation and treatment plan.

The Healing Process: What Works

Sunnyvale Diastasis Recti physical therapy for postpartum recovery

Healing Diastasis Recti isn’t about doing endless crunches (in fact, that can make it worse). It’s about restoring tension in your deep core and connective tissue through proper movement, breathing, and alignment.

At Proactive Physical Therapy, our Diastasis Recti recovery programs include:

1. Core Reconnection

We focus on engaging the transverse abdominis, the deepest abdominal muscle and integrating it with your pelvic floor. This includes:

  • Diaphragmatic breathing
  • Deep core activation drills
  • Avoiding movements that create doming or coning

2. Pelvic Floor Therapy

Since Diastasis Recti often goes hand-in-hand with pelvic floor issues like incontinence or pressure, our pelvic floor therapy ensures full-body recovery, not just a flatter tummy.

3. Progressive Strengthening

We introduce functional movements like bridges, heel slides, and bird-dogs, progressing only when your body is ready. Each program is personalized and adapted to your lifestyle whether you’re a new mom, athlete, or office worker.

What to Avoid

To protect healing, it’s important to avoid these movements early on:

  • Crunches or sit-ups
  • Planks or push ups (initially)
  • Twisting motions that strain the abdomen
  • Lifting heavy without breath coordination

A proper program will teach you what to do and what to avoid at each stage of recovery.

When to Seek Help

If you’re months (or years) postpartum and still feel:

  • Weak in your core
  • Lower back or pelvic pain
  • A stubborn belly bulge
    don’t just chalk it up to “mom body.” These are signals your core is asking for help.

Our team at Proactive Physical Therapy has helped countless women recover their strength, posture, and confidence through evidence-based therapy not surgery or guesswork.

You Deserve to Feel Strong Again

You brought life into the world. Now it’s time to rebuild your own strength from the inside out. With expert support, patience, and the right rehab, Diastasis Recti can be healed.

Looking for Diastasis Recti treatment near Sunnyvale or a supportive postpartum core rehab clinic? Proactive Physical Therapy is here to guide you gently and effectively toward long-lasting recovery.