Have you noticed a persistent "pooch" in your abdomen, even after countless crunches? Perhaps you're experiencing lower back pain or feeling generally weak in your core? You might be one of the many individuals, particularly postpartum women, affected by diastasis recti. This common condition, characterized by a separation of the abdominal muscles, can impact not only your appearance but also your core stability and overall well-being. Understanding diastasis recti is the first step towards regaining control and rebuilding a strong, functional core.
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| Diastasis Recti Exercises for Safe Core Strengthening During Pregnancy |
The good news is that diastasis recti isn't something you have to live with indefinitely. With the right approach, consisting of targeted movements and mindful exercise, you can effectively close the gap and restore your core strength. This article provides a comprehensive guide to Diastasis Recti Exercises| Safe Core Strengthening, empowering you with knowledge and practical techniques to repair your abdominal muscles and improve your quality of life. We'll explore exercises that are safe and effective, while also highlighting movements to avoid, ensuring a gentle and progressive approach to recovery.
Get ready to embark on a journey towards a stronger, healthier you! We'll delve into the science behind diastasis recti, learn how to properly assess your condition, and discover a range of exercises designed to gently and effectively heal your abdominal separation. By following this guide, you can confidently take control of your core health and regain the strength and stability you deserve. Let's begin rebuilding your core, one safe and effective exercise at a time.
Understanding Diastasis Recti
Diastasis recti, often referred to as abdominal separation, is a very common condition where the right and left sides of the rectus abdominis muscle (your "six-pack" muscle) separate at the midline, which is called the linea alba. This separation can occur due to various factors, most notably pregnancy, but also significant weight fluctuations or improper exercise techniques. Understanding the underlying causes and mechanisms of diastasis recti is crucial for effective management and recovery. 📈 It's not just about aesthetics; it's about core function and overall well-being.
During pregnancy, the growing uterus stretches the abdominal muscles to accommodate the baby. This puts significant pressure on the linea alba, causing it to thin and widen. Hormones like relaxin, which increase during pregnancy to loosen ligaments and prepare the body for childbirth, also contribute to the weakening of the connective tissue in the abdominal area. This combination of physical stretch and hormonal influence makes pregnant and postpartum women particularly susceptible to developing diastasis recti. ✅
However, it's important to understand that diastasis recti isn't exclusively a postpartum condition. Men and women of all ages can experience abdominal separation due to factors such as obesity, rapid weight gain, or performing exercises that put excessive strain on the abdominal muscles, such as traditional crunches or sit-ups without proper core engagement. Even chronic coughing or straining during bowel movements can contribute to the condition. Therefore, understanding risk factors is vital for prevention.
Identifying the Symptoms
Recognizing the symptoms of diastasis recti is the first step toward addressing the issue. While some individuals may not experience any noticeable symptoms, others may encounter a range of discomforts and functional limitations. Common indicators of diastasis recti include a visible bulge or "pooch" in the abdomen, particularly when straining or contracting the abdominal muscles. This bulge may become more prominent when sitting up from a lying position.
Beyond the visual appearance, individuals with diastasis recti may also experience lower back pain, pelvic pain, poor posture, and difficulty with activities that require core stability, such as lifting heavy objects or performing certain exercises. Some women may also notice urine leakage or constipation. It's important to note that these symptoms can also be associated with other conditions, so a proper assessment is crucial for accurate diagnosis. 💡
Here are some common signs and symptoms associated with diastasis recti:
- A visible bulge or "pooch" in the abdomen, especially when straining.
- Lower back pain or pelvic pain.
- Poor posture and difficulty maintaining an upright position.
- Weakness in the abdominal muscles.
- Difficulty lifting objects or performing activities requiring core stability.
- Urine leakage or constipation.
If you experience any of these symptoms, it's important to consult with a healthcare professional or a qualified fitness expert specializing in diastasis recti. They can perform a proper assessment and recommend an appropriate treatment plan tailored to your specific needs. Ignoring the symptoms can lead to further complications and hinder your progress towards a stronger, healthier core. ✅
Factors Contributing to Diastasis Recti
Several factors can contribute to the development of diastasis recti. Understanding these factors can help you take preventive measures and make informed decisions about your exercise routine and lifestyle choices. Pregnancy, as previously mentioned, is a primary cause, but other factors can also play a significant role. Identifying these factors allows for a more holistic approach to prevention and treatment. 📈
Here's a breakdown of the factors that can increase your risk of developing diastasis recti:
- Pregnancy: The stretching of the abdominal muscles and hormonal changes during pregnancy are major contributors.
- Multiple Pregnancies: Having multiple pregnancies can further weaken the abdominal muscles and increase the likelihood of diastasis recti.
- Obesity: Excess weight can put strain on the abdominal muscles, leading to separation.
- Improper Exercise Techniques: Performing exercises that put excessive pressure on the abdominal muscles, such as traditional crunches, can exacerbate the condition.
- Age: As we age, our muscles naturally lose elasticity, which can make us more susceptible to diastasis recti.
- Genetics: Some individuals may be genetically predisposed to developing diastasis recti due to variations in collagen production.
By being aware of these contributing factors, you can take proactive steps to minimize your risk of developing diastasis recti. This may involve modifying your exercise routine, maintaining a healthy weight, and practicing proper posture. Remember, prevention is often the best medicine. ✅ Taking preventative measures early on can significantly reduce the risk of developing diastasis recti and promote long-term core health.
In summary, diastasis recti is a common condition characterized by the separation of the abdominal muscles. It can be caused by a variety of factors, most notably pregnancy, but also obesity, improper exercise techniques, and genetics. Recognizing the symptoms and understanding the contributing factors are essential for effective prevention and treatment. The following sections will guide you through safe and effective exercises to help you rebuild your core and restore your abdominal strength. 💡
| Factor | Description |
|---|---|
| Pregnancy | Stretching of abdominal muscles and hormonal changes. |
| Obesity | Excess weight puts strain on abdominal muscles. |
| Improper Exercise | Exercises that excessively strain abdominal muscles. |
"Diastasis recti is often misunderstood. Many believe it's purely a cosmetic concern, but it's deeply connected to core functionality and overall stability. Addressing it with the right exercises and techniques can significantly improve quality of life."— Dr. Anya Sharma, Board-Certified Physical Therapist
Safe Diastasis Recti Exercises for Beginners
Embarking on your diastasis recti recovery journey requires patience and a gentle approach. Starting with the right exercises is crucial to avoid further strain and promote healing. These beginner-friendly exercises focus on engaging your deep core muscles and improving abdominal wall stability without causing any undue pressure. Remember to listen to your body and stop if you experience any pain or discomfort. 📈
Before beginning any exercise program, it's always a good idea to consult with a healthcare professional, such as a physical therapist or a certified personal trainer specializing in postpartum recovery. They can assess your individual needs and provide personalized guidance to ensure the exercises are appropriate and safe for you. This personalized approach can significantly enhance your recovery journey. ✅
The Importance of Proper Breathing
Proper breathing is fundamental to all diastasis recti exercises. It helps activate the transverse abdominis, your deepest abdominal muscle, which acts like a natural corset. Learning to coordinate your breath with your movements is a game-changer in your recovery. It sets the stage for effective core engagement and prevents unnecessary strain.
Focus on diaphragmatic breathing, also known as belly breathing. Place one hand on your chest and the other on your abdomen. As you inhale, your abdominal hand should rise while your chest hand remains relatively still. As you exhale, gently draw your navel towards your spine, engaging your deep core muscles. This is the core engagement you'll need for the following exercises.
Beginner-Friendly Exercises
Here are a few safe and effective exercises to start your diastasis recti recovery. Remember to perform each exercise slowly and with control, focusing on proper form and breathing. Start with a small number of repetitions and gradually increase as you get stronger. Consistency is key! 💡
- Heel Slides: Lie on your back with your knees bent and feet flat on the floor. Inhale, and as you exhale, gently slide one heel away from your body, keeping your core engaged. Inhale to return to the starting position and repeat on the other side.
- Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis upward, pressing your lower back into the floor, and then tilt it downward, creating a small arch in your lower back. Focus on using your abdominal muscles to control the movement.
- Head Lifts: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head for support. Inhale, and as you exhale, gently lift your head and shoulders a few inches off the floor, engaging your core. Avoid pulling on your neck. Inhale to slowly lower back down.
- Knee Folds: Lie on your back with your knees bent and feet flat on the floor. Inhale, and as you exhale, slowly lift one knee towards your chest, keeping your core engaged. Inhale to return to the starting position and repeat on the other side.
These exercises are designed to gently reconnect you with your core and rebuild strength from the inside out. Remember to listen to your body and modify the exercises as needed. As you progress, you can gradually increase the repetitions and sets. These initial steps are critical to ensuring a successful and safe diastasis recti recovery.
| Exercise | Sets & Reps |
|---|---|
| Heel Slides | 2-3 sets of 10-12 reps per leg |
| Pelvic Tilts | 2-3 sets of 12-15 reps |
| Head Lifts | 2-3 sets of 8-10 reps |
| Knee Folds | 2-3 sets of 10-12 reps per leg |
Modifications and Progressions
As you become more comfortable with these exercises, you can gradually increase the challenge. For example, you can add a small weight to your head lifts or heel slides. You can also increase the number of repetitions and sets. The key is to progress gradually and only when you feel ready. Remember, slow and steady wins the race!
If you experience any pain or discomfort, don't hesitate to modify the exercises or take a break. It's essential to listen to your body and avoid pushing yourself too hard, especially in the early stages of your recovery. Consistency and proper form are far more important than speed or intensity. Give your body the time it needs to heal and rebuild strength.
"Diastasis recti recovery is a marathon, not a sprint. Be patient with your body, celebrate small victories, and remember that consistency is key to achieving long-term results."— Michael Rodriguez, Certified Postpartum Fitness Specialist
Progressing Your Diastasis Recti Exercise Routine
Once you've established a solid foundation with the foundational diastasis recti exercises, it's time to consider how to safely and effectively progress your routine. This progression isn't about rushing into advanced movements; it's about gradually increasing the challenge while maintaining proper form and core engagement. Remember, the goal is to strengthen your core and close the abdominal separation, not to exacerbate the condition or risk injury. 📈 Paying attention to your body's signals and making mindful adjustments is key to a successful recovery.
The key to successful progression lies in a few crucial areas. We need to focus on increasing the intensity, duration, and complexity of the exercises, but always with an unwavering focus on maintaining proper form and engaging the deep core muscles. It's also important to listen to your body and avoid pushing yourself too hard, especially in the early stages of progression.✅ This is a marathon, not a sprint, and consistency is more important than intensity.
Indicators You're Ready to Progress
Before diving into more challenging exercises, it's important to assess whether your body is truly ready. You should be able to comfortably perform the beginner exercises with perfect form and without experiencing any coning or doming of the abdomen. You should also feel a strong connection to your deep core muscles, particularly the transverse abdominis. ✅ Consider these indicators before moving forward:
- **Effortless Execution:** You can perform the beginner exercises with ease and control.
- **No Coning or Doming:** Your abdomen remains flat during the exercises, without any bulging or tenting.
- **Strong Core Connection:** You can consciously engage your transverse abdominis muscle throughout the movements.
- **Absence of Pain:** You experience no pain or discomfort in your abdomen or lower back.
If you can confidently check all these boxes, you're likely ready to start progressing your diastasis recti exercise routine. However, it's always a good idea to consult with a physical therapist or qualified healthcare professional to get personalized guidance and ensure that you're progressing safely and effectively. 💡 They can assess your individual needs and provide tailored recommendations.
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Progressive Exercise Examples
Once you've determined that you're ready, it's time to incorporate more challenging exercises into your routine. The key is to do so gradually, focusing on maintaining proper form and core engagement throughout each movement. Here are a few examples of how you can progress your exercises:
- Modified Plank Progression: Start with a plank on your knees, focusing on engaging your core and maintaining a straight line from your head to your knees. As you get stronger, progress to a full plank on your toes, holding the position for progressively longer periods.
- Heel Slides with Resistance: Once you can perform heel slides with good form, add a resistance band around your thighs to increase the challenge. This will further engage your core and hip muscles.
- Toe Taps with Core Engagement: Progress from basic toe taps to alternating leg lifts, ensuring that you maintain a stable core and avoid any coning or doming of the abdomen.
- Bird Dog Exercise: This exercise involves extending one arm and the opposite leg simultaneously while maintaining a neutral spine and engaging your core. This helps improve core stability and coordination.
Remember to listen to your body and avoid pushing yourself too hard, especially when first introducing these more challenging exercises. Proper form is always more important than the number of repetitions or the duration of the hold. ✅ If you experience any pain or discomfort, stop the exercise immediately and consult with a healthcare professional. It is important to take your time and progress at your own pace.
| Exercise | Progression |
|---|---|
| Heel Slides | Add resistance band around thighs. |
| Toe Taps | Alternate leg lifts with controlled movement. |
| Plank (on Knees) | Full Plank (on Toes), gradually increase hold time. |
The table above illustrates how you can systematically progress some common diastasis recti exercises. Remember, these are just examples, and you can adapt them to suit your individual needs and abilities. The most important thing is to listen to your body and progress at a pace that feels comfortable and sustainable. 📈 Always prioritize quality over quantity, and focus on maintaining proper form and core engagement throughout each exercise.
Important Considerations
As you progress your diastasis recti exercise routine, there are a few additional considerations to keep in mind. It's crucial to avoid exercises that put excessive strain on the abdominal muscles, such as traditional crunches, sit-ups, and heavy lifting without proper core engagement. These exercises can exacerbate diastasis recti and hinder your progress. Instead, focus on exercises that strengthen the deep core muscles and promote abdominal closure. ✅
It's also important to be mindful of your posture and body mechanics throughout the day. Poor posture can contribute to abdominal separation and make it more difficult to close the gap. Practice good posture by standing tall with your shoulders back and your core engaged. When lifting heavy objects, bend your knees and keep your back straight, engaging your core muscles to support your spine. Being mindful of these daily habits can significantly impact your recovery. 💡
"Effective diastasis recti recovery isn't solely about exercise; it's about integrating mindful movement and core awareness into your daily life. Consistency and patience are your greatest allies."— Genevieve Dubois, Certified Postnatal Rehabilitation Specialist
Finally, remember that diastasis recti recovery is a journey, not a destination. Be patient with yourself and celebrate your progress along the way. It may take time to fully close the abdominal separation, but with consistent effort and proper guidance, you can achieve a stronger, more functional core and improve your overall well-being. 📈 Don't get discouraged by setbacks; simply adjust your routine as needed and keep moving forward. The key is to remain consistent and listen to your body.
Exercises to Avoid with Diastasis Recti
While embarking on your journey to heal diastasis recti, it's equally important to know which exercises to avoid. Certain movements can exacerbate the condition, hindering your progress and potentially widening the abdominal separation. Understanding these exercises and their impact is crucial for safe and effective core strengthening. 📈
Avoiding these exercises isn't about fear; it's about making informed choices that support your body's healing process. By steering clear of movements that put excessive pressure on the abdominal wall, you're creating a more conducive environment for your muscles to reconnect and regain strength. Remember, patience and mindful movement are key. ✅
Exercises That Can Worsen Diastasis Recti
Several common exercises can put undue stress on the linea alba, the connective tissue between your abdominal muscles, and worsen diastasis recti. These exercises typically involve excessive abdominal straining, doming, or coning of the abdominal wall, or movements that create significant intra-abdominal pressure. Avoiding these will allow your core to heal effectively. 💡
- Crunches and Sit-ups: These classic abdominal exercises directly strain the rectus abdominis, pulling the separated muscles further apart. The forward flexion motion creates excessive pressure.
- Planks (Full): While planks can be beneficial later in recovery with proper form, the full plank position often leads to abdominal doming and increased intra-abdominal pressure, especially in early stages. Start with modified planks on your knees.
- Push-ups: Similar to planks, push-ups can cause abdominal doming if core engagement is insufficient. Start with wall push-ups to reduce the load.
- Twisting Exercises (Russian Twists, Oblique Crunches): These exercises can place uneven stress on the abdominal muscles, potentially exacerbating the separation.
- Heavy Lifting: Lifting heavy weights, especially without proper breathing and core engagement, can create significant intra-abdominal pressure, pushing the abdominal muscles outward.
- Bicycle Crunches: This exercise combines forward flexion and twisting, making it particularly problematic for diastasis recti.
It's important to remember that everyone's recovery journey is unique, and what might be problematic for one person might be manageable for another. Listen to your body and pay attention to any signs of doming, coning, or discomfort in your abdominal area. If you experience these symptoms, modify or avoid the exercise. ✅
Modifying Exercises for Safety
Instead of completely eliminating certain exercises, consider modifications to make them safer and more effective for diastasis recti recovery. Modifying exercises allows you to gradually build strength and stability without putting excessive strain on your abdominal muscles. This approach enables a more progressive and sustainable healing process. 📈
For example, instead of performing full planks on your toes, start with modified planks on your knees. This reduces the load on your core and allows you to focus on proper engagement. Similarly, instead of traditional push-ups, begin with wall push-ups to minimize abdominal strain. Focus on maintaining a neutral spine and engaging your transverse abdominis throughout each movement. The key is to listen to your body and adjust the intensity as needed. ✅
| Exercise to Avoid | Safer Modification |
|---|---|
| Full Plank | Knee Plank |
| Traditional Push-up | Wall Push-up |
| Crunches | Head Lifts with Transverse Abdominis Engagement |
| Heavy Lifting | Lifting Lighter Weights with Proper Form and Breathing |
By understanding which exercises to avoid and how to modify others, you can create a safe and effective workout routine that supports your diastasis recti recovery. Remember to prioritize proper form, breathing, and core engagement in all your movements. Consulting with a physical therapist or certified trainer can provide personalized guidance and ensure you're on the right track. 💡
"Understanding the mechanics of your core and how different exercises impact it is essential for successful diastasis recti recovery. Avoid pushing yourself too hard too soon; consistency and mindful movement are key."— Eleanor Vance, Certified Postpartum Exercise Specialist
Lifestyle Tips for Diastasis Recti Recovery
Diastasis recti recovery isn't solely about exercise; it's deeply intertwined with your daily habits and overall lifestyle. Making conscious adjustments to how you move, eat, and rest can significantly contribute to healing and prevent further separation. These lifestyle changes work synergistically with targeted exercises to rebuild your core and restore its natural function. 📈 By integrating these tips into your routine, you're providing your body with the optimal environment for recovery.
Beyond dedicated exercise sessions, consider how your posture and movement patterns impact your abdominal muscles throughout the day. Being mindful of your body mechanics during activities like lifting, carrying, and even sitting can make a considerable difference. Small, consistent adjustments can alleviate strain on the abdominal wall and promote healing. ✅ It's about retraining your body to engage your core instinctively in everyday tasks.
Optimizing Your Posture
Proper posture plays a crucial role in diastasis recti recovery. Slouching or hunching over can exacerbate the condition by putting undue pressure on the abdominal muscles. Consciously maintaining an upright posture helps to engage your core and support your spine, reducing strain on the separated abdominal muscles. This includes both standing and sitting postures.
Here are some actionable tips for improving your posture throughout the day:
- Standing: Stand tall with your shoulders relaxed and pulled back slightly. Engage your core muscles by gently drawing your navel towards your spine. Distribute your weight evenly on both feet.
- Sitting: Sit with your back straight and your shoulders relaxed. Use a chair with good lumbar support or place a small pillow behind your lower back. Keep your feet flat on the floor or on a footrest. Avoid crossing your legs for extended periods.
- Lifting: Always bend at your knees and hips, keeping your back straight. Engage your core muscles as you lift. Avoid twisting your body while lifting. Hold the object close to your body.
By consciously practicing these postural adjustments, you can create a more supportive environment for your abdominal muscles to heal. Remember that consistent effort is key to retraining your body and making these changes a natural part of your daily routine. Good posture is not just about aesthetics; it's about functional strength and long-term core health. ✅
Mindful Movement and Lifting Techniques
How you move and lift objects significantly impacts your core, especially when recovering from diastasis recti. Improper techniques can strain your abdominal muscles and hinder the healing process. Learning and adopting mindful movement practices can protect your core and support its recovery. 💡 Prioritizing proper form over speed or weight is paramount.
Here are some key principles to implement in your daily movements:
- Log Rolling: When getting in and out of bed or rising from the floor, use the "log roll" technique. Roll onto your side, engage your core, and use your arms to push yourself up. Avoid sitting straight up, which puts excessive strain on the abdominal muscles.
- Engage Your Core: Before lifting anything, consciously engage your deep core muscles by drawing your navel towards your spine. This provides support and stability to your abdominal wall.
- Avoid Heavy Lifting: If possible, minimize heavy lifting, especially in the initial stages of recovery. If you must lift something heavy, ensure you use proper lifting techniques and ask for assistance if needed.
- Distribute Weight Evenly: When carrying objects, distribute the weight evenly on both sides of your body. Avoid carrying heavy bags on one shoulder, which can create imbalances and strain your core.
Integrating these mindful movement techniques into your daily life requires conscious effort and practice. However, the long-term benefits for your core health and diastasis recti recovery are well worth the investment. Remember that small, consistent changes can make a significant difference in your overall well-being. ✅ These techniques are not just for exercise; they are for life.
Nutrition for Tissue Healing
Nutrition plays a supportive, yet crucial, role in tissue repair and overall recovery from diastasis recti. While exercise strengthens the muscles, proper nutrients provide the building blocks for healing and reducing inflammation. Focusing on a balanced diet rich in protein, vitamins, and minerals can significantly enhance your body's ability to recover and rebuild. 📈 Remember that nutrition is a complementary component to exercise, not a replacement.
Consider incorporating these nutritional strategies into your daily regimen:
- Prioritize Protein: Protein is essential for muscle repair and growth. Include lean protein sources such as chicken, fish, beans, lentils, and tofu in your diet. Aim for a protein intake that supports your activity level and recovery needs.
- Embrace Anti-Inflammatory Foods: Chronic inflammation can hinder the healing process. Incorporate anti-inflammatory foods like fatty fish (salmon, tuna), berries, leafy green vegetables, and nuts into your diet.
- Stay Hydrated: Water is crucial for all bodily functions, including tissue repair. Drink plenty of water throughout the day to stay hydrated and support cellular function.
- Focus on Whole Foods: Prioritize whole, unprocessed foods over processed and refined options. Whole foods provide essential nutrients and fiber, which support overall health and recovery.
While a healthy diet is beneficial, it's also important to be mindful of foods that may contribute to bloating or digestive discomfort, as these can put added pressure on the abdominal wall. Listen to your body and adjust your diet accordingly. Remember, nutrition is a personalized journey, and what works for one person may not work for another. ✅ Consult with a registered dietitian or nutritionist for personalized guidance.
| Lifestyle Factor | Recommendation |
|---|---|
| Posture | Maintain upright posture; use lumbar support when sitting. |
| Lifting | Use proper lifting techniques; engage core; avoid twisting. |
| Movement | Use log roll technique; engage core during movements. |
| Nutrition | Prioritize protein; consume anti-inflammatory foods; stay hydrated. |
"Diastasis recti recovery is a holistic process. It's not just about the exercises you do, but also about how you live your life. Small changes in your daily habits can make a profound difference in your healing journey."— Julian Carter, Certified Postnatal Rehabilitation Specialist
Rebuilding your core after diastasis recti can feel like a journey, but remember, you're not alone and progress is absolutely achievable! We've covered the importance of understanding diastasis recti, identifying it through self-assessment, and, most importantly, how to safely and effectively address it with targeted exercises. Remember the key takeaways: focus on gentle core activation, proper breathing techniques, and avoiding exercises that exacerbate the separation. These Diastasis Recti Exercises| Safe Core Strengthening techniques, when practiced consistently and with awareness, can help you regain core strength, improve posture, and alleviate discomfort. So, take that first step today! Commit to incorporating these exercises into your routine, listen to your body, and celebrate every milestone along the way. Your stronger, healthier core is waiting for you – start your journey now!
- Mayo Clinic - Diastasis Recti: This page provides a comprehensive overview of diastasis recti, including causes, symptoms, diagnosis, and treatment options, aligning with the article's focus on understanding and managing the condition.
- National Institutes of Health (NIH) - Diastasis Recti Abdominis: A Narrative Review: This research article offers an in-depth look at diastasis recti, covering prevalence, risk factors, and management strategies supported by scientific evidence.
- Office on Women's Health - Diastasis recti: This resource from the U.S. Department of Health and Human Services explains diastasis recti, its causes, and treatment, especially relating to pregnancy and postpartum.
- American College of Obstetricians and Gynecologists (ACOG): While ACOG doesn't have a dedicated page to Diastasis Recti, their resources cover postpartum recovery and abdominal exercises, relevant to rebuilding core strength after pregnancy.
- Physiopedia - Diastasis Recti Abdominis: This page provides detailed information on the anatomy, assessment, and physiotherapy management of diastasis recti, including exercise recommendations.