Introduction
Diastasis recti is a condition where the two sides of the rectus abdominis muscle separate along the linea alba.
It is particularly common during and after pregnancy, but it can also occur in men or individuals who experience excessive abdominal pressure.
Many people search online for exercises to help reduce abdominal separation. However, performing random exercises without proper guidance can sometimes worsen the condition.
Physiotherapy-based rehabilitation focuses on restoring the function of the abdominal wall, improving breathing mechanics and gradually re-activating the deep core muscles.
This first phase of the program focuses on gentle activation, breathing control and restoring coordination between the diaphragm, abdominal muscles and pelvic floor.
Who This Program Is For
This Phase 1 Diastasis Recti Program may be appropriate if you:
• have been diagnosed with abdominal separation
• are in the early stages of rehabilitation
• want to start safe physiotherapy exercises at home
• want to improve deep core activation and breathing control
Phase 1 exercises are designed to be low load and controlled, helping the body reconnect with the deep stabilizing muscles before progressing to more demanding exercises.
Why Early Rehabilitation Matters
In the early stages of recovery, the goal is not to strengthen aggressively but to restore proper muscle coordination.
Physiotherapy programs typically focus on:
• diaphragmatic breathing
• activation of the transverse abdominis
• gentle abdominal engagement
• pelvic floor coordination
• reduction of excessive intra-abdominal pressure
These elements are fundamental to begin rebuilding stability in the abdominal wall.
Quick Access to the Physiotherapy Guide
If you would like to learn more about diastasis recti and rehabilitation strategies, you can continue reading this article.
If you prefer a quick structured guide with exercises, you can access the physiotherapy protocol here:
This program includes a structured set of exercises designed to help you safely begin the rehabilitation process.
Exercises for Diastasis Recti – Phase 1
The exercises included in this program focus on restoring the basic function of the deep core system.
The goal of this first phase is to:
• improve breathing mechanics
• activate the deep abdominal muscles
• coordinate the pelvic floor with the abdominal wall
• reduce excessive pressure on the linea alba
These exercises are gentle and controlled, allowing the body to gradually reconnect with the stabilizing muscles that support the trunk.
Physiotherapy Approach to Diastasis Recti
Modern physiotherapy rehabilitation emphasizes the importance of progressive loading and functional integration.
Instead of focusing only on isolated abdominal exercises, rehabilitation programs typically include:
• breathing control
• deep core activation
• postural awareness
• gradual increase in load tolerance
This approach helps the abdominal wall adapt gradually while minimizing excessive strain.
Start Your Rehabilitation Program
You can begin the rehabilitation process with the Diastasis Recti Phase 1 Physiotherapy Program, designed to guide you through safe and structured exercises.
Download the full program and start rebuilding core control step by step.