female_health

Diastasis Recti Rehab

60% of postpartum women have diastasis > 1 cm at 6 weeks. 8-12 weeks of targeted transverse-abdominis-led rehab closes the gap in 60-80% of cases without surgery.

Nutrition

Pattern

Anti-inflammatory + protein-adequate

Foods to emphasise

Adequate protein (1.2-1.5 g/kg)
Collagen-rich (bone broth, gelatin)
Vitamin C (citrus, peppers) — collagen synthesis
Omega-3 fatty fish
Antioxidant-rich vegetables and berries

Foods to limit

Ultra-processed foods (inflammation)
Excess refined carbohydrates

Exercise

Aerobic

Walking; AVOID crunches, sit-ups, planks, twists for 6-12 weeks.

Strength

Diaphragmatic breathing → transverse abdominis activation → progressive core (heel slides, dead bugs, modified planks at 8-12 weeks if no doming). Pelvic-floor co-activation throughout.

Flexibility

Thoracic mobility daily.

Weekly target

150 minutes

Supplements

Vitamin C

500-1000 mg/day

guideline

Collagen synthesis cofactor.

Collagen peptides

10-20 g/day

observational

Adjunct; whole-food protein still primary.

Monitor + cadence

What to track

Gap (finger-width) at umbilicus, 2 cm above, 2 cm below — measure monthly
Functional movement quality (no doming, no leaking)

Red flags — seek care

Visible doming or hernia bulge with effort → surgical referral
Persistent gap > 2 cm at 12 weeks with conservative care → surgical opinion

Sources

BJSM 2019 Postpartum DRA Consensus
ACOG Committee Opinion 804 (2020)

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