July is Diastasis Recti Awareness Month
- Dr. Matt Paluchniak
- Jul 21
- 2 min read
Updated: Jul 28
Many pregnant/postpartum moms have heard of or experienced a "diastasis recti" (DR)
But what really is it? 🤔
Let's talk about what it IS and what it ISN'T...
What Is Diastasis Recti (DR)? Let’s Redefine the “Separation”
When you hear the word “diastasis,” it might spark some fear or confusion—especially if you’re pregnant or recently postpartum. But let’s clear things up!
➤ First things first: What is Diastasis Recti?
“Diastasis” literally means separation. But we prefer the word “elongation.” Why? Because the connective tissue between your abdominal muscles—the linea alba—needs to stretch and elongate to make room for your growing baby. This change typically occurs above, at, or below your belly button.
The full name, diastasis recti, refers to the elongation between the rectus abdominis muscles (your "six-pack" muscles), which are naturally joined by the linea alba.
This is a normal and expected part of pregnancy.
➤ But what about the “coning” or “tenting” I’ve heard about?
You might notice a coning or tenting down the midline of your abdomen during certain movements—especially big flexion-based ones like sit-ups. This can be more obvious during pregnancy or early postpartum recovery.
And yes, we know there’s a lot of noise out there—
❌ “Don’t twist!”
❌ “No planks!”
❌ “You have to avoid everything until it heals!”
We get it. There’s a lot of fear surrounding movement and DR.
➤ But here’s the deal: Life is multiplanar.
You bend, lift, rotate, carry, and move in all kinds of directions—especially if you’re caring for kids, working a physically active job, or just navigating everyday life.
Avoiding movement isn't realistic. Learning how to move well is the answer.
That’s where we come in.
➤ Our goal? Strengthen and load—safely and progressively.
We help you strengthen your core in both neutral and functional positions—because you’ll need both for real life.
And to do that, we focus on training your deep core muscles:
✔️ Transverse abdominis
✔️ Obliques
These muscles help you brace, support your spine, and build long-term strength.
➤ How do we assess your core?
We don’t just poke your belly and say “yep, you’ve got DR.” We assess how your body performs under load and tension.
That might look like:
• Planks
• Sit-ups
• Side planks
• Pallof press holds
• Movement under fatigue
We also look at how you breathe, brace, and engage—not just if there's a gap.
➤ The good news? Research is on your side.
Studies show that safe, progressive exercise in pregnancy and postpartum can actually help reduce inter-rectus distance, improve core function, and build strength for everything from daily tasks to athletic performance.
So no—we’re not avoiding movement. We’re strategically loading you so you can move with confidence.
➤ Let’s get strong—for motherhood, workouts, and you. 🤰🤱
Diastasis Recti doesn’t have to hold you back. With the right guidance, education, and progression, your core can be stronger than ever—even after baby.
💬 Curious if your core is functioning optimally postpartum?
Click below to schedule a free consult with one of our specialists. Let’s assess, load, and get you back to doing what you love.
Comments