Diastasis Recti Physical Therapy · Oceanside, CA
DIASTASIS RECTI
REBUILD YOUR CORE.
THE RIGHT WAY.
THE RIGHT WAY.
That gap down the middle of your abdomen after pregnancy. The belly that still looks pregnant months later. The core that doesn't feel like yours anymore. Diastasis recti is treatable — but only when the right exercises are used in the right order. Most common advice makes it worse.
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Understanding the Condition
WHAT IS DIASTASIS RECTI?
Diastasis recti is a separation of the rectus abdominis muscles at the linea alba — the connective tissue running down the midline of the abdomen. It occurs in the majority of pregnancies and is considered pathological when the gap and tissue tension are insufficient to transfer load effectively across the midline. Gap size alone doesn't determine function — tissue tension does.
Postpartum Diastasis: The most common presentation. Separation that persists beyond 6–8 weeks postpartum. Responds well to progressive core rehabilitation when properly guided.
Symptomatic Diastasis: Diastasis producing back pain, pelvic floor dysfunction, or abdominal weakness that affects daily function. The linea alba lacks tension to support load transfer.
Exercise-Exacerbated Diastasis: Returning to crunches, planks, or heavy lifting too early increases intra-abdominal pressure and worsens the separation. The right exercise progression is everything.
Diastasis With Hernia: Umbilical hernia co-occurring with diastasis. Requires surgical consultation for the hernia before full core rehabilitation.
Treatment Approach
HOW WE TREAT IT
Diastasis rehab is about restoring tension and load transfer at the linea alba — not just closing the gap. We build from deep stabilizers out, in a specific sequence that respects tissue healing and avoids exercises that increase diastasis.
01
Deep Core Activation
Transverse abdominis activation, breathing mechanics, and pelvic floor coordination — the foundation of midline tension. No crunches. No sit-ups. No planks until tissue tension is restored.
02
Progressive Loading
Systematic progression from deep activation to functional core exercises, introducing load incrementally as linea alba tension improves.
03
Return to Full Exercise
Return to running, lifting, and high-intensity exercise with a core that transfers load effectively and a pelvic floor that supports the demands.
Typical Timeline8–16 weeks depending on severity. Measurable improvement typically seen within 6 sessions.
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Ready to Get Started?
LET'S SEE IF
WE CAN HELP.
WE CAN HELP.
Submit a request and we'll call you to hear your situation. We'll give you an honest answer about whether we think we can help — before you ever step in the door.
📍 821 S Tremont St, Oceanside, CA · (760) 542-6666