The journey toward understanding diastasis recti has been filled with misconceptions, fear, and outdated advice. As a pelvic floor physical therapist who's witnessed this evolution firsthand, I'm sharing why our approach to core health in pregnancy needs a complete reframe.

What exactly is diastasis recti? It's not a tear or split, but rather a normal lengthening of the tissue between your rectus (six-pack) muscles to accommodate your growing baby. For years, we've defined it as a gap wider than two finger widths during a head lift – but recent research shows over 57% of the general population has this "condition," whether they've been pregnant or not. When more than half of us have this supposed "dysfunction," perhaps we need to reconsider what's actually normal.

The advice to avoid all "coning" (that visible dome shape along your midline during exercise) has scared countless pregnant people away from maintaining their core strength. This fear-based approach often leads to unnecessary deconditioning that makes postpartum recovery harder, not easier. I've seen this both in my clinical practice and in my own pregnancies – the pregnant athletes who maintained appropriate strength training often bounce back faster, even if they experienced some coning along the way.

Leading experts like Diane Lee are now suggesting we need completely new frameworks – perhaps only considering gaps of four finger widths or greater as clinically meaningful, while also incorporating functional strength assessments and quality of life measures. The gap measurement alone tells us very little about how well your core functions or how you feel in your daily activities.

Ready to rethink everything you've been told about your core during pregnancy? Join me as we explore the science behind these changing perspectives and discover how to stay strong through pregnancy without unnecessary fear.

What have you been told about diastasis recti? Share your experience or questions, and let's continue this important conversation about pregnancy, strength, and our evolving understanding of what's truly normal.

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