Diastasis Recti: Restoring Core Tension and Strength Through Physiotherapy and Reformer Pilates

Reformer Pilates Rehabilitation

Many people notice changes in their tummy after pregnancy, abdominal surgery, or simply through life’s transitions. You might feel that your core doesn’t respond quite the same — especially when lifting, sitting up, or breathing deeply.

At our pelvic health physiotherapy and reformer Pilates clinic, we specialise in helping women rebuild core connection and confidence after diastasis recti. Our approach focuses on restoring tension, strength, and coordination through the abdominal wall, helping your body feel supported, stable, and capable again.

Understanding Diastasis Recti and the Linea Alba

Diastasis recti abdominis (DRA) refers to a change in the connective tissue — the linea alba — that runs between the left and right abdominal muscles. During pregnancy and other periods of increased abdominal loading, this tissue naturally stretches to accommodate movement and growth.

For some people, that connective tissue remains softer for a while afterwards. When the linea alba doesn’t generate tension effectively, your core may feel less supportive. This can influence posture, trunk control, or the way pressure is managed through your abdomen and pelvic floor.

The goal of rehabilitation isn’t to change how your tummy looks — it’s to retrain the way your abdominal wall transmits tension, so it supports you effectively with every movement.

What the Research Says About Diastasis Recti Rehabilitation

Over the past few years, research has evolved beyond simply measuring the width of the linea alba. The focus is now on restoring function and tension through the abdominal wall.

Here’s what current evidence highlights:

• Targeted exercise is effective. Specific abdominal and trunk training improves tension and load transfer through the core.

• Pilates-based movement supports recovery. Pilates — particularly on the reformer — helps train deep abdominal control, coordination, and endurance.

• Function matters more than appearance. Many people regain strength and reduce discomfort even if the abdominal wall looks unchanged.

• Breath and pelvic floor control are key. Coordinating breathing, deep abdominal activation, and pelvic floor engagement restores internal support and pressure management.

These insights guide how we design diastasis recti physiotherapy programmes in our clinic — blending clinical expertise with Pilates-based exercise for long-term, functional recovery.

How Physiotherapy and Reformer Pilates Restore Core Tension

Every person’s recovery journey is unique, which is why we begin with a comprehensive pelvic health assessment. We look at how your abdominal wall, breathing, and pelvic floor interact, and how your body responds to load.

From there, your rehabilitation plan may include:

• Pelvic floor and deep core coordination

• Breath retraining to optimise intra-abdominal pressure

• Reformer Pilates to build progressive strength and tissue tension

• Functional retraining to support lifting, running, and daily activities

Reformer Pilates is particularly powerful in diastasis recti rehabilitation because it allows for precise, graded resistance. This helps your abdominal wall and connective tissue regain the ability to generate tension safely while improving overall strength and control.

What Progress Feels Like

Within a few weeks, many people start to feel more connected and supported through their core. Over an 8–12 week period, we typically see:

• Increased firmness and tension through the abdominal wall

• Better coordination between the deep core and pelvic floor muscles

• Improved posture, endurance, and confidence in movement

• Reduced pelvic or lower back discomfort

Progress is measured by how your body feels and functions — not just by appearance — ensuring your recovery is meaningful and sustainable.

Our Philosophy: Confidence, Connection, and Function

Your body is resilient and adaptable. Diastasis recti is a normal and common change, and with the right guidance, strength and tension can be restored at any stage.

At our clinic, we combine pelvic health physiotherapy and reformer Pilates to support recovery through movement, education, and empowerment. Every programme is tailored to your needs, helping you reconnect with your body from the inside out.

Ready to Begin Your Diastasis Recti Recovery?

If you’d like to rebuild your core strength and tension safely, we offer:

• 1:1 postnatal/ pelvic health physiotherapy assessments

• Reformer Pilates rehabilitation classes postnatal/ beginner/intermediate/advanced

• Personalised postnatal and women’s health programmes

👉 Book your assessment or contact our team today to start your diastasis recti recovery journey.

💬 Call: 07983 198924📧 Email: info@orchardviewphysio.co.uk🖱️ Book online: www.orchardviewphysio.co.uk/bookings

Our friendly team will be happy to talk you through your options and help you find the right starting point.