PhysioMatters Guide to Diastasis Recti (DRAM) Recovery: Core Strengthening, Physiotherapy & Progress Tracking
- PhysioMatters
- May 30
- 5 min read
Introduction
Diastasis Recti Abdominal Muscle Separation (DRAM) is a condition where the rectus abdominis—your “six-pack” muscles—separate due to excessive internal pressure. While it’s commonly associated with pregnancy and postpartum women, it can also affect men, athletes, and individuals who lift heavy objects without proper core engagement.
The good news? Surgery is rarely needed. Most people can recover from DRAM with a structured physiotherapy and core strengthening program. In this guide, we walk you through the most up-to-date DRAM treatment methods, why core strengthening is key, and how to track your recovery effectively for lasting results.
What Is Diastasis Recti and Why Does It Happen?
DRAM occurs when the connective tissue (linea alba) between the left and right sides of the rectus abdominis muscles stretches or thins. This gap allows the abdominal contents to push outward, often forming a visible bulge or “mummy tummy.”
Common Causes Include:
Pregnancy (especially twins or large babies)
Improper lifting techniques
Chronic coughing or constipation
Age-related weakening of connective tissues
Rapid or unsafe core training
It’s important to know that DRAM is not just a cosmetic concern. When your core is weakened and misaligned, it can lead to:
Lower back pain
Poor posture
Increased risk of hernia
The Role of Core Strengthening in DRAM Recovery
Rebuilding Muscle Function
After DRAM, the deep core muscles often become inhibited or misfiring. Core strengthening re-educates these muscles, especially:
Transverse abdominis (your natural corset)
Internal and external obliques
Pelvic floor muscles
By training the right muscles in the right sequence, you restore function, not just appearance.
Improving Core Stability & Postural Control
When the core works as a unit—transverse abdominis, diaphragm, pelvic floor, and multifidus—you develop true stability. This prevents pressure from being redirected outward to the abdominal wall or downward to the pelvic floor.
Improved core stability also means:
Better support for your spine and pelvis
Fewer compensations in your shoulders, hips, and lower back
Reduced pain during everyday tasks
Enhancing Body Awareness
Many DRAM patients unknowingly “cheat” during movement. For example, they may:
Use their back instead of their abs during a sit-up
Over-rely on their glutes during walking or lifting
Hold their breath during core engagement
Physio-guided core exercises promote neuromuscular retraining, making sure the right muscles fire at the right time.
Gradual Progression for Long-Term Healing
DRAM healing is not about doing 100 crunches. In fact, improperly performed crunches may worsen the condition. A typical recovery journey looks like this:
Phase 1: Foundational movements (abdominal bracing, diaphragmatic breathing)
Phase 2: Functional stability (bridging, wall sits with core engagement)
Phase 3: Progressive load (resistance band exercises, standing core control)
Phase 4: Return to higher-intensity workouts (planks, lifting, running)
Each phase is tailored to your progress and symptoms.
Customer's Review
Danielle and her team are so committed to helping their clients. I worked with Danielle postpartum and I was grateful to find a kind, caring and very compassionate clinician. We worked together for almost a year and in that time I felt very taken care of. I really appreciated her care and commitment to helping me in my recovery. Thank you 🙏
Emma Waddington ~ Google Review
Beyond Exercise: The Latest in DRAM Physiotherapy Treatment
At PhysioMatters Singapore, our Women’s Health Physiotherapists offer a holistic, tailored approach to DRAM recovery.
Our DRAM Recovery Programs Include:
15-minute daily routines or 4x per week flexibility
Home-friendly exercises designed for busy parents
Education on breathing, posture, and movement awareness
Reintegration of daily activities like lifting children, housework, and exercising safely
Techniques We May Use:
Real-time Ultrasound Imaging (RTUS) to track muscle engagement
Taping or supportive bracing for severe DRAM separation
Manual therapy for posture correction and fascial tension
Electrostimulation (ESTIM) to reawaken deep core muscles
Lifestyle coaching to improve movement habits and reduce pressure on the abdominal wall
We also guide you on how to avoid common mistakes like:
Returning to high-intensity workouts too early
Ignoring symptoms like doming, coning, or pelvic heaviness
Overstretching the abdominal wall during yoga or pilates
How to Track Your DRAM Recovery Progress?
Measure the Abdominal Separation
Self-check: Lying on your back, knees bent, feel the gap with your fingers just above and below your belly button.
Width: 2+ finger widths = Diastasis
Depth: A deep gap suggests poor connective tissue tension
Frequency: Reassess every 3–4 weeks
Tip: Use a consistent location, posture, and finger pressure for best accuracy.
Use Real-Time Ultrasound (RTUS)
For a clinical, precise measurement, RTUS allows us to:
See how your muscles behave during movement
Track engagement of deep core layers
Identify asymmetries or weakness
Monitor Daily Function
Improvement signs include:
Reduced lower back pain
Ability to lift your child or groceries without discomfort
Feeling stable during walking, sitting, or transitioning from lying to standing
Journal Your Exercise & Symptoms
Keep a simple log of:
Exercise frequency and intensity
Pain levels
Notable improvements
Setbacks or fatigue
A few lines per day are enough to identify trends and inform your therapist during check-ins.
Take Progress Photos
Every 4 weeks, capture:
Relaxed standing posture
Engaged core (abdominal bracing)
Common trouble spots like doming or bulging
Photos help visualise what the mirror can’t always show.
Healing is not just physical. Our clients often share:
“I feel more like myself again.”
“I can finally move without fear.”
“I have my confidence back.”
These emotional shifts are powerful indicators of recovery and resilience.
How Long Does It Take to Heal Diastasis Recti?
Every case is different, but most clients who follow a structured recovery plan see:
Initial improvement in 4–6 weeks
Noticeable gap closure by 8–12 weeks
Functional return to sport or lifting within 3–6 months
Consistency is key. Our physiotherapists typically begin with weekly check-ins, tapering to fortnightly reviews as you gain independence.
Take the First Step to Reclaim Your Core
At PhysioMatters Singapore, our team brings over 30 years of physiotherapy experience and have presented globally on postpartum recovery and core rehabilitation. Our DRAM programs are safe, practical, and designed to fit your life whether you’re juggling toddlers or returning to sport.
We don’t just aim to “close the gap.” We help you:
Restore movement confidence
Eliminate pain and dysfunction
Rebuild your strength and self-esteem
Feel like yourself again—stronger than ever
Book Your DRAM Assessment Today
Ready to start your recovery journey?
✅ Personalised recovery plan
✅ Expert Women’s Health Physiotherapists
✅ On-site Real-Time Ultrasound Imaging
✅ Visible progress in just a few weeks
Contact Information
Email: hello@physiomatters.com.sg
Tele: +65 9352 9067
Address: 360 Orchard Road #10-07 International Building, 238869
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