Diastasis recti or DRA is a separation of the "six-pack" muscles and the stretching of the connective tissue between them (called the linea alba). This typically happens in order to make space for a growing abdomen with weight gain or pregnancy. Without adequate tension in the linea alba, your core may not be well supported.

The most obvious sign of a diastasis recti is "coning" or "doming." Coning is seen in the space between your six pack muscles typically between the sternum and belly button when doing a crunch-like movement. The increased pressure in the abdomen caused by crunching pushes against the over-stretched connective tissue making it bulge outwards.

Your doctor, midwife or OBGYN may be able to confirm a DRA but, keep in mind, they may not always provide an accurate assessment as they are not specialists of the musculoskeletal system. The best way to know if you have DRA is to be evaluated by a physical therapist.

People who are assessed and treated for a diastasis recti or DRA by a trained physical therapist will typically see improvements within the first 6-8 weeks of care and a more noticeable difference within 3 months. Factors like breastfeeding, compliance with an exercise program and adherence to behavioral modifications can impact healing time.

The safest exercises are those that do not lead to an increase in abdominal pressure. Consider walking, low intensity weight training, or prenatal yoga. Crunches, planks and heavy lifting can all increase pressure in the abdomen, so avoidance of these activities is usually recommended until your DRA improves.

100% of pregnant women will have a diastasis recti or DRA in their third trimester. This separation of the "six pack" muscles is considered normal but for some, those muscles remain separated or the connective tissue between them will remain lax postpartum. A physical therapist can work with you during or after pregnancy to support resolution of a DRA.