28/07/2026
Think you have a Diastasis Recti (DRA)? Here’s what actually matters👇
DRA is a stretch of the connective tissue between your abdominal muscles, and it’s a completely normal change during pregnancy.
✨ The stats show:
• 100% of women have a DRA by 35 weeks pregnant
• Around 60% still have one at 6 weeks postpartum
• Around 32% still have one at 12 months postpartum
Start by checking your tummy:
* Feel along your midline at rest.
* Perform a small head lift (mini crunch).
* Notice the width, but more importantly, the depth and how well your tummy creates tension.
Here are 6 key concepts we teach our mums:
💨 1. Connect your breath with your deep core. Learn to gently draw in the abdominal wall before movement to help manage pressure, rather than pushing out & causing pressure through this stretched tissue.
🤍 2. Depth matters more than width. We note the width of the gap, but we’re even more interested in the depth. As you build tension through the midline, the tissue becomes stronger and more supportive, helping to functionally close this gap.
⚠️ 3. Use coning as feedback, not fear. If you notice coning/doming, don’t panic. It simply tells you to adjust your breathing & modify the load until you can control the movement.
🏋️ 4. Keep progressing. Breathing drills and bird dogs build a great foundation, but your core also needs progressive loading to become stronger and adaptable to the things you do in life.
If you’re unsure where to start, a Pelvic Health Physio can assess your DRA and help you build strength with confidence💞
