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Diastasis Recti. What Is It And How Important Is "Closing The Gap”?

By Jennifer Isherwood September 12, 2019

Diastasis Rectus Abdominis or Diastasis Recti is a common term we hear after giving birth. With a simple google search, you will find many fitness trainers selling ideas on how to “close the gap”. This can create anxiety and concern in new moms who may already be feeling different in their new (and beautiful) postpartum body. I want to give some general facts and statistics. My hope by sharing these is that new moms can understand that how and what they’re feeling can be very normal. At nine months pregnant, virtually every woman will have abdominal separation. It is normal and necessary to allow the stomach to grow as the baby grows. More than half of women still have separation eight weeks after delivery. By the time a woman is six months postpartum, 60.7% will no longer have significant separation but many have yet to fully recover at one year.

Although many women are anxious to restart their fitness routine after their 6-week postnatal checkup, these statistics show that there is still a lot of work and awareness that should be done before moving into an intense pre-pregnancy routine. It is unlikely that a medical doctor will check a women's stomach for separation. Finding a certified Postnatal Coach and/or a Pelvic Floor Physiotherapist is a great first step to ensuring the woman is on her way to optimal healing. Managing diastasis recti is not all about the “mummy tummy”. It is about improving the function of the core. With a stronger core, women can challenge themselves in higher-level strength activities without an increased risk of injury.

Interestingly, something that is not often talked about is a band of connective tissue between each side of the rectus abdominis (commonly known for the 6 pack abs) called the Linea Alba. This connective tissue will be very soft early postpartum. For most, tension will increase over time and can be even more important than the width of separation. When working optimally it will feel taut, similar to a trampoline. If a woman is having trouble creating tension or feels bulging between the abdominal wall, there are many exercises that can be taught to develop awareness and connection. A general postnatal fitness program focused on correct breathing and alignment, along with core and glute work will suffice for most women. Some may need extra attention or more assistance. In this case, a pelvic floor physiotherapist and a postnatal fitness coach will work closely together assist the client with her needs.

It is important to note that most women will not need any major intervention in order to recover fully from pregnancy and birth. I suggest taking the time necessary to adjust mentally and physically to this new stage in life. Listen to your body, appreciate what it has accomplished, and when ready, seek out a Pre & Postnatal Health Coach or a Pelvic Floor Physiotherapist to help you on your journey.


Jennifer is an active mom of 4 humans ages preschool to high school. She is a Wellness Coach and Certified Personal Trainer specializing in Pre and Postnatal fitness. She uses her personal experience as well as Evidence-Based Practice to educate and empower women to make informed decisions based on their personal values and needs. Jennifer can be found at JenniferAnneNutrition.ca