Diastasis Recti Abdominis

Diastasis recti abdominis (DRA) is an increased inter-recti distance — the two halves of the rectus-abdominis separate along the midline connective tissue (linea alba). It is very common in late pregnancy and early postpartum (the abdominal wall stretches to accommodate the growing uterus) and often narrows on its own in the months after birth. It can also occur in others with high intraabdominal pressure.

Management (evidence-informed, exercise-based):

• Focus on deep-core control: coordinated breathing, transversus abdominis and pelvic-floor activation, and managing intraabdominal pressure during effort — rather than chasing complete closure of the gap, since function (load transfer, no doming/bulging) matters more than absolute width.
• Progressive loading: start with low-pressure exercises (e.g., exercise-dead-bug, heel slides, controlled breathing), then progress as the wall tolerates load without doming/bulging along the midline.
• Modify or delay high-pressure movements (heavy Valsalva, full sit-ups/crunches, intense planks) until control is restored — modify, don't necessarily forbid forever.
• Refer to a pelvic-health/physiotherapist for assessment, especially if there is doming, pain, or pelvic-floor symptoms.

What to monitor: visible bulging or "coning/doming" along the midline during effort signals the load exceeds current control — regress.

Educational only; not a diagnosis or treatment plan. Assessment by a clinician or pelvic-health physiotherapist is recommended for symptomatic or persistent cases.

• DRA = widened inter-recti distance along the linea alba; common in/after pregnancy, often improves spontaneously.
• Manage with deep-core control (TA + pelvic floor + breathing) and progressive loading.
• Function/no doming matters more than fully closing the gap.
• Regress when midline doming/coning appears under load.
• Refer to pelvic-health PT for symptoms, pain, or persistence.

• postpartum — DRA assessment is part of postpartum return.
• pelvic-floor — co-managed with pelvic-floor function.
• rectus-abdominis — the muscle that separates.
• exercise-dead-bug — a low-pressure starting exercise.