Diastasis recti (DR) is a stretching of the linea alba — the connective tissue that runs down the middle of your abs. Almost 100% of pregnant people have it by the third trimester. The goal of rehab isn't to 'close the gap' for looks; it's to restore tension and function across that midline so your core can actually do its job.
How to self-check (after week 6)
- Lie on your back, knees bent, feet flat.
- Place 2–3 fingers just above your belly button, fingers pointing down toward your pelvis.
- Lift your head and shoulders slightly — like the start of a crunch.
- Feel for width (how many fingers fit side-to-side) AND depth (how far your fingers sink).
- Repeat 2 inches above and 2 inches below the belly button.
Phase 1: Reconnect (weeks 0–6)
- 360° breathing — rib expansion in all directions on the inhale.
- Connection breath: exhale and gently draw the lower belly toward the spine, without bearing down.
- Pelvic tilts, heel slides, and supported bridges.
Phase 2: Load the system (weeks 6–12+)
- Dead bugs and bird dogs with intentional exhale on effort.
- Side planks (knees down to start), modified planks on incline.
- Loaded carries — farmer's walks and suitcase carries build real-life core strength.
- Squats, deadlifts, rows with a focus on rib position and breath.
Phase 3: Return to full activity
Once you can generate tension across the midline (no doming, no coning) under load, almost everything is back on the table — running, lifting heavy, crunches, even.
Things to skip early on
- Crunches, sit-ups, and full planks before you've rebuilt tension.
- Breath-holding (the Valsalva) on lifts — exhale on effort.
- Anything that visibly domes or cones the belly.
When to see an OT
If you can fit 3+ fingers, feel a bottomless or soft midline, have a 'pooch' that doesn't change, or have pelvic floor symptoms alongside — get a hands-on assessment. DR rarely lives alone.
Pelvic floor & postpartum OT in Basking Ridge, NJ
Modern Movement is a women's health and orthopedic occupational therapy practice based in Basking Ridge, New Jersey, serving moms across Somerset County — including Bernardsville, Bedminster, Far Hills, Warren, Bridgewater, Martinsville, Gladstone, and the surrounding Somerset Hills. We work with pregnant and postpartum women on pelvic floor health, diastasis recti, core recovery, low back & hip pain, and return-to-running — in person, one-on-one, for a full hour.
Want a plan built around you?
Book a 1:1 session with Amanda in Basking Ridge for a personalized assessment.