Self-Care Tips and a Gentle Exercise Routine for New Mums with Diastasis Recti

Diastasis Recti is super common post-pregnancy, and it’s so important to be kind to your body as it heals. Here are some self-care tips tailored for new mums dealing with Diastasis Recti:

Physical Self-Care

Be Gentle with Movement

Avoid traditional Abdominal exercises like: crunches, sit-ups, or planks early on. These can worsen the separation. Focus instead on:

• Core-safe exercises: Pelvic tilts, heel slides, and diaphragmatic breathing.

• Walking: Great for circulation and healing without straining the core.

  
  

Learn to Engage Your Core Correctly

Master the "TVA and RA activation" (Transverse Abdominis and Rectus Abdominus). Think of gently drawing your belly button in toward your spine while breathing normally—like zipping up a pair of jeans without holding your breath. We can teach you how to do this correctly @physiomatters.

Be Mindful of Your Posture & Alignment

Sit and stand tall—don’t slouch.

When lifting your baby, engage your core first and bend from the knees, not the waist.

Support When Needed

A postpartum support binder or wrap (we will fit you with the correct one for you) can offer extra support.

Use Breastfeeding pillows to help you avoid hunching over during feeds.

Mental & Emotional Self-Care

Give Yourself Grace

Healing takes time. Comparing your body now to your pre-pregnancy self (or to others) can be emotionally draining.

Seek Support

Talk to US – we are physiotherapist specialising in women’s health—this can make a huge difference.

Do check out this article if you need guidance on choosing the right physiotherapist.

Nutritional Self-Care

Focus on Healing Foods

Eat plenty of protein, vitamin C, and collagen-rich foods for tissue repair.

Stay hydrated to support elasticity and healing.

Rest & Recovery

Prioritise Sleep (Even If It’s Broken)

Easier said than done, but nap when baby naps, and let some housework go—it’s okay. Don’t use nap time for email and SMS catch ups. They can wait – rest up!

Ask for Help

Let your partner, family, or friends help with cooking, cleaning, or even holding the baby while you stretch or shower.

Here are some gentle core-safe exercises, perfect for new mums with Diastasis Recti. You can adjust the intensity based on how you're feeling that day—consistency and kindness to yourself are key.

Gentle Exercise Routine

Morning Routine (10–15 mins max)

1. Diaphragmatic Breathing (3–5 mins)

• Lie on your back with knees bent or sit upright.

• Place one hand on your belly and one on your chest.

• Breathe in through your nose, expanding your belly (not your chest).

• Exhale slowly through your mouth, gently drawing your belly in.

• Bonus: On the exhale, try to activate your deep core (TVA)—like gently hugging baby in toward your spine.

2. Pelvic Tilt + TVA Activation (10 reps)

• Lie on your back, knees bent, feet flat. Or sit up feet supported

• Inhale to relax.

• Exhale and gently tilt your pelvis so your lower back presses into the mat, or if seated your gently flattening your back - engaging your deep core muscles.

• Hold for a second, then release.

3. Heel Slides (10 each leg)

• Same lying-down position as above.

• Inhale to prep.

• Exhale, gently slide one heel away while keeping your core activated.

• Inhale, slide it back. Alternate legs.

Midday Stretch or Movement (5–10 mins)

If baby is napping or lying down nearby:

4. Cat-Cow Stretch (10 rounds)

• On hands and knees, inhale and arch your back (cow).

• Exhale, tuck your tailbone, round your spine (cat).

• Great for posture, core, and back relief.

  
  

5. Wall Angels (8–10 reps)

• Stand against a wall with your back and arms flat.

• Slowly move arms up and down like making a Snow Angel.

• Keeps your upper back mobile and fights the "mum hunch"

Evening Wind-Down (5 mins)

6. Legs Up the Wall

• Lie on your back with your legs resting on a wall or couch.

• Focus on deep breathing.

• Helps circulation, reduces swelling, and resets the nervous system.

  
  

7. Gratitude + Check-In

Ask yourself: “What did I do today that helped me heal?”

Write down 1–2 things you're grateful for (even just a hot cup of tea counts!).

Tips:

Start slow: Just one or two of these exercises per day is great.

Avoid doming: If you see your belly pushing outward during an exercise, pause—your core might not be ready for that move yet.

Get guidance: Come at 3-6 weeks or sooner (if you need support) and we can do a personalised Physio recovery plan for you.

Physiomatters

Contact Information

Email: hello@physiomatters.com.sg

Tele: +65 9352 9067

Address: 360 Orchard Road #10-07 International Building, 238869