Diastasis Recti Breathing Exercise
A diaphragmatic breathing exercise combined with deep core activation, specifically designed for postpartum recovery of diastasis recti (abdominal separation). This gentle exercise helps reconnect the deep core muscles and begin the healing process.
- Duration
- 5 minutes
- Sets & Reps
- 3 sets × 10 breaths
- Difficulty
- Beginner
- Body Part
- Women's Health
Equipment Needed
Benefits
- Reconnects deep core muscles after pregnancy
- Begins the healing process for abdominal separation
- Safe and gentle postpartum exercise starting point
- Improves diaphragmatic breathing and core function
How to Perform
- 1
Lie on your back with knees bent, feet flat on the floor, hands on your lower abdomen.
- 2
Breathe in deeply through your nose, allowing your belly to rise and expand sideways.
Tip: Feel your ribs expand to the sides as you breathe in. - 3
Exhale slowly through your mouth while gently drawing your belly button toward your spine.
- 4
Hold the gentle contraction for 3–5 seconds, then relax and repeat.
Safety Tips
Who Should Avoid This Exercise
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Related Conditions
Diastasis recti is the separation of the abdominal muscles along the midline, common after pregnancy. Physiotherapy provides safe and effective treatment through specific core exercises, breathing techniques, and progressive strengthening to close the gap and restore abdominal function.
Pelvic floor dysfunction involves weakness, tightness, or coordination problems in the pelvic floor muscles, affecting bladder, bowel, and sexual function. Physiotherapy provides specialized assessment and treatment to restore pelvic floor strength and coordination.
Professional Treatment Options
Specialized physiotherapy supporting women through pregnancy and postpartum recovery. We address pregnancy-related back pain, pelvic girdle pain, diastasis recti, and postpartum pelvic floor rehabilitation to help mothers recover safely and return to full activity. PhysioNear has supported thousands of Malaysian mothers through pre and post-natal recovery over 14 years. Most mothers report significant pain relief and improved core strength within 6–8 weeks.
Specialized physiotherapy addressing women's health concerns including pelvic floor dysfunction, prenatal and postnatal care, diastasis recti, and urinary incontinence. Our trained physiotherapists provide discreet, professional care in a comfortable environment. PhysioNear's network includes women's health specialists across Malaysia, serving patients with care and discretion for over 14 years. Most patients experience symptom improvement within 4–6 weeks of pelvic floor rehabilitation.
More Women's Health Exercises
Frequently Asked Questions
How do I check if I have diastasis recti?
Lie on your back with knees bent. Place your fingers horizontally above your belly button. Lift your head and shoulders slightly off the floor. Feel for a gap between the rectus abdominis muscles. A gap wider than 2 finger-widths may indicate diastasis recti. A physiotherapist specializing in postpartum recovery can provide an accurate assessment.
Can diastasis recti heal without surgery?
Yes, many cases of diastasis recti can improve significantly or fully heal with targeted exercises like this breathing exercise. Research shows that specific core rehabilitation programs can reduce the gap by 50% or more. Surgery is typically only considered for severe cases that do not respond to 6-12 months of dedicated exercise.
What exercises should I avoid with diastasis recti?
Avoid traditional crunches, sit-ups, planks (initially), heavy lifting, and any exercise that causes your abdomen to dome or bulge outward. These movements can worsen the separation. Focus instead on deep core activation exercises like this breathing exercise, gentle pelvic tilts, and heel slides as recommended by your physiotherapist.
These exercises are for educational purposes only. Consult a licensed physiotherapist or healthcare professional before starting any exercise program. Stop immediately if you experience pain, dizziness, or discomfort. These exercises are not a substitute for professional physiotherapy treatment.