If your belly still “domes” months after delivery or you notice a valley down the midline when sitting up, you may have unresolved abdominal separation. Expert diastasis recti physiotherapy Bengaluru mothers trust can safely restore your core, protect your spine, and rebuild functional strength — without unsafe crunches or fad workouts.
At Pro Physiotherapy in JP Nagar, women’s health care is led by Dr. Shaista Anjum, MPT (Ph.D.), our Chief Clinical Advisor for Women’s Health & Neurorehabilitation. Our postpartum core-recovery programme is designed around the latest evidence and cultural sensitivity for Indian mothers.
What Is Diastasis Recti?
Firstly, diastasis recti abdominis (DRA) is the widening of the linea alba — the connective tissue between the two rectus abdominis muscles. During pregnancy, this stretch is normal and necessary. However, if the gap fails to close within 8–12 weeks postpartum, it becomes clinically significant.
According to a comprehensive study on postpartum diastasis recti prevalence and outcomes, up to 60% of women still have a gap at 6 months if left untreated. Fortunately, structured physiotherapy narrows the separation and restores functional strength in 8–16 weeks.
Signs You May Have Diastasis Recti
- Persistent “mummy tummy” 3+ months postpartum.
- Visible doming or coning down the belly midline when rising.
- Low back pain that started after delivery.
- Feeling of core weakness or instability.
- Urinary incontinence or pelvic pressure.
- Digestive symptoms like bloating and constipation.
Diastasis Recti Physiotherapy Bengaluru: Assessment Framework
Consequently, before prescribing exercises, our clinicians perform:
- Manual finger-width test at 3 points along the linea alba (above, at, and below the navel).
- Ultrasound imaging for objective measurement when available.
- Pelvic floor evaluation — up to 66% of DRA patients have concurrent dysfunction.
- Postural and breathing assessment — shallow chest breathing worsens the gap.
- Functional movement screening for lifting, bending, and daily infant care tasks.
The Safe Postpartum Recovery Protocol
Moreover, forget crunches, sit-ups, and planks in the early phase — they widen the gap. Instead, our stage-based programme progresses through:
Phase 1 (Weeks 1–4): Foundation
- Diaphragmatic breathing — 5 minutes, 3x daily. The lost skill that restores core-canister function.
- Transverse abdominis activation — gentle draw-in holds, 10 reps hourly.
- Pelvic floor Kegels — 3 sets of 10, coordinated with exhalation.
- Postural correction during feeding and lifting.
Phase 2 (Weeks 5–8): Integration
- Modified bridges with pelvic floor engagement.
- Heel slides with core activation.
- Bird-dog on hands and knees (opposite arm/leg).
- Wall sits with pelvic floor coordination.
Phase 3 (Weeks 9–16): Functional Strength
- Progressive dead bug variations.
- Side plank on knees.
- Modified squats with intra-abdominal pressure management.
- Return to running and gym only after gap closure to <2 fingers.
What NOT to Do with Diastasis Recti
However, avoid these until cleared by a physiotherapist: crunches, sit-ups, full planks, bicycle kicks, heavy lifting with breath-holding, and abdominal binders worn 24/7 (they weaken the core long-term). Read further at Physiopedia’s DRA clinical guide.
Why Dr. Shaista & Pro Physiotherapy Are Trusted for Women’s Health
Additionally, Dr. Shaista Anjum brings DHA licensing, MPT (Gulf Medical University), and 10+ years of women’s health expertise. Her patient-centred approach blends evidence-based care with cultural sensitivity for Indian mothers navigating joint families, breastfeeding, and workforce return.
Home-Visit Postpartum Physio Across Bengaluru
Furthermore, we offer home-visit postpartum physiotherapy across JP Nagar, HSR, Whitefield, Koramangala, Jayanagar, and Electronic City — so new mothers can recover without juggling infant care and traffic.
When Surgery Is Actually Needed
Therefore, most cases resolve with 12–16 weeks of structured physiotherapy. Surgical repair (abdominoplasty with plication) is reserved for gaps >5 cm that don’t improve after 6+ months of rehab.
Frequently Asked Questions
How long after delivery should I start diastasis recti physiotherapy in Bengaluru?
Gentle breathing and pelvic-floor work can start within the first 2 weeks. Formal diastasis recti physiotherapy is typically initiated at 6 weeks postpartum after your obstetrician’s clearance.
Can diastasis recti heal on its own?
About 40% of women see spontaneous narrowing by 8 weeks postpartum. If the gap persists at 3 months, structured physiotherapy is necessary to prevent long-term back pain and core weakness.
Is it safe to do diastasis recti physio while breastfeeding?
Absolutely. Our postpartum programme is designed to be safe throughout breastfeeding and infant care. We even coach mothers on protective feeding postures and lifting mechanics.
Can C-section mothers do the same programme?
Yes, with modifications during the first 8–10 weeks to protect the incision. Our clinicians tailor the plan around your C-section scar mobility and healing.
Do you offer home-visit diastasis recti physiotherapy in Bengaluru?
Yes. We provide home-visit sessions for postpartum mothers across JP Nagar, Jayanagar, HSR, Whitefield, Electronic City, and Koramangala — usually with same-day availability.
Reclaim your core, comfortably and safely. Book expert diastasis recti physiotherapy Bengaluru mothers trust at Pro Physiotherapy with Dr. Shaista Anjum. Reserve your postpartum consultation →
