Healing Diastasis Recti Postpartum with Physiotherapy Pilates
- PhysioMatters
- 2 days ago
- 3 min read
Diastasis Recti Abdominis (DRAM) is a common yet often overlooked condition that many women experience during and after pregnancy. It refers to the separation of the rectus abdominis muscles — the vertical abdominal muscles — due to the stretching of the linea alba, the connective tissue that holds them together.
This natural separation allows room for a growing baby but often persists after childbirth, resulting in:
A visible “mummy pouch”
Core weakness
Lower back pain
Pelvic instability
The good news? It’s never too late to address Diastasis Recti. Postpartum physiotherapy Pilates offers a safe, progressive, and effective approach to rebuild your core, restore function, and support long-term recovery.
Explore this quick guide to learn how to identify diastasis recti early and take proactive steps toward recovery.
Why Choose Physiotherapy Pilates for Diastasis Recti?
Unlike general exercise or fitness Pilates, Physiotherapy-led Pilates ensures your rehabilitation is:
Personalised to your unique body and condition,
Clinically guided by trained physiotherapists,
Safe for women also managing conditions like back pain, wrist or neck injuries.
It's a myth that overexertion of yourself will worsen diastasis recti. Our approach combines evidence-based physiotherapy with classical Pilates to re-activate the core safely and sustainably.
How Physiotherapy Pilates Helps with DRAM Recovery?
1. Core Activation and Deep Muscle Strengthening
Pilates focuses on re-engaging your transverse abdominis — the deepest layer of your core. These muscles provide support to your spine and pelvis, helping to draw the abdominal walls inward and reduce the separation over time.
Through gentle and controlled movements, you rebuild core strength without generating excessive intra-abdominal pressure that could worsen DRAM.
2. Proper Posture and Alignment
Poor posture — a common issue during and after pregnancy — can put added stress on the abdominal wall.
Pilates emphasises:
Neutral spine alignment
Balanced pelvis positioning
Proper body mechanics during movement
With repeated practice, these postural corrections reduce strain and promote healing of the connective tissues.
3. Coordinated Breathing with Movement
One of the unique pillars of Pilates is breathwork, especially diaphragmatic breathing. This technique encourages you to direct your breath into your lower lungs, supporting core engagement from the inside out.
By coordinating breath with movement, you:
Activate your deep core muscles more effectively,
Avoid breath-holding or bracing that increases abdominal pressure,
Create a more mindful, low-impact exercise experience.
4. Progressive and Adaptable Programming
Postpartum recovery looks different for every mother. That’s why Pilates is designed to be:
Progressive — increasing intensity as your body gets stronger,
Adaptable — modified to your pain level, mobility, and strength,
Sustainable — promoting steady progress without injury.
Whether you’ve just given birth or are several years postpartum, the program can meet you where you are.
Customer's Review
"I have been coming to the clinic for treatments and reformer pilates for two years. Physios Danielle and Xan are excellent and friendly and have helped my body heal from various injuries. Coupled with the pilates sessions my body is now stronger. Highly recommend."
Miriam Feiler ~ Google Review
5. Functional Movement for Daily Activities
Pilates isn’t just about abdominal exercises—it retrains your body to move more efficiently in daily life. Whether you’re lifting your baby, pushing a stroller, or getting out of bed, these movements:
Reinforce correct form,
Prevent re-injury or overuse,
Improve your overall movement quality and body confidence.
6. Expert Supervision and Tailored Care
Working with a trained physiotherapist or Pilates instructor experienced in Diastasis Recti recovery ensures you’re in safe hands.
At PhysioMatters:
Your sessions are supervised and adjusted based on your condition,
We monitor your progress and address associated pain (back, wrist, neck),
You’ll receive real-time feedback and home exercise recommendations.
This dual approach allows us to bridge the gap between recovery and fitness, empowering you to return to your daily routines and workouts with confidence.
It’s Never Too Late to Heal
Many mums think it’s too late to fix their abdominal separation — but healing is possible even years after childbirth. The key is to start with the right guidance and gradual progression.
With physiotherapy Pilates, you’ll:
Regain core stability,
Reduce your abdominal separation,
Improve posture, strength, and function,
Say goodbye to the “mummy pouch”,
And feel more aligned and empowered in your body.
Ready to Reclaim Your Core?
Don't let diastasis recti affect you emotionally, psychologically and physically!
Our friendly team of physiotherapists and Pilates instructors is here to support your journey back to strength. We work together to tailor a program that meets your needs, supports your recovery, and helps you feel your best.
Whether you're a new mum or several years postpartum — it’s never too late to begin.
Contact Physiomatters today to learn more or book a consultation. Let’s begin your healing journey together.
Contact Information
Email: hello@physiomatters.com.sg
Tele: +65 9352 9067
Address: 360 Orchard Road #10-07 International Building, 238869
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