Closing the Gap Isn’t the Goal: Rethinking Diastasis Recti Healing

Healing Space PT
37 minutes ago
3 min read

If you’ve been focused on “closing the gap,” you’re not alone.

Diastasis recti — or abdominal muscle separation — is often framed as a problem that needs to be fixed by bringing the muscles back together.

So many people are told:

The gap needs to close
Certain exercises are “bad”
Doming means you’re failing
A flat stomach equals healing

But diastasis recti recovery is not that simple — and it’s not a cosmetic issue.

What Diastasis Recti Actually Is

Diastasis recti refers to a widening of the connective tissue between the left and right sides of the abdominal wall. This change commonly occurs during pregnancy as the abdomen adapts to support a growing baby.

What matters most is not the width of the gap — but how well the core system functions as a whole.

A small gap can still feel weak or unstable.A wider gap can function well and feel strong.

Healing is about how pressure is managed, not just appearance.

Why “Closing the Gap” Can Be Misleading

When the focus is only on closing the gap, people often:

Brace excessively
Avoid movement out of fear
Perform exercises that increase tension but reduce function
Feel discouraged when the gap doesn’t change visually

This can actually interfere with recovery.

Your core is designed to adapt, lengthen, and respond to load, not stay rigid.

Pressure Management Is the Missing Piece

Everyday activities create pressure:

Getting out of bed
Lifting a child
Carrying groceries
Exercising

If pressure isn’t managed well, the abdominal wall may bulge or dome — not because it’s failing, but because it hasn’t been retrained yet.

Pelvic floor physical therapy focuses on:

Coordinating breath with movement
Improving how the pelvic floor and deep core work together
Teaching the body to distribute load more efficiently

This allows the abdominal wall to function — even if the gap remains.

Diastasis Recti During Pregnancy vs Postpartum

Diastasis recti is not just a postpartum issue.

During pregnancy:

The goal is support, not prevention
Core work should reduce strain, not eliminate movement
Pressure management helps reduce pain and fatigue

Postpartum:

Healing focuses on coordination and confidence
Strength is rebuilt gradually
Fear-based restrictions are replaced with guided progression

There is no single timeline — and no “right” appearance your body must reach.

How Pelvic Floor Physical Therapy Supports Core Healing

Pelvic floor physical therapy approaches diastasis recti as part of a whole-body system, not an isolated gap.

Care may include:

Assessment of breathing and pressure strategies
Pelvic floor and deep core coordination
Guidance for daily movements and exercise
Support for returning to activity safely
Education that replaces fear with understanding

The goal is function, comfort, and trust in your body — not perfection.

Local, Individualized Support Matters

Healing Space PT offers pelvic floor physical therapy for diastasis recti during pregnancy and postpartum in New Jersey, supporting clients in Princeton, South Brunswick, and surrounding communities.

Many people seeking diastasis recti treatment in Central New Jersey benefit from an approach that prioritizes function over appearance and meets them where they are.