The Mum21 Learning Center
Physio-reviewed guidance on diastasis recti, pelvic floor, C-section recovery, deep core rebuild and nutrition, for mothers everywhere.
Articles
Showing 12 of 52 articles · page 1 of 5
Returning to Weightlifting or CrossFit With Diastasis Recti
Heavy lifting asks something specific of your core that a plank doesn't — a hard breath-hold under real load. Here's how to get back to real weight…
Running After Diastasis Recti: When and How to Safely Return
Running is high-impact in a way planks aren't — it's not just about your gap, it's about your whole pelvic floor and load tolerance. Here's the act…
Rib Flare and Diastasis Recti: Why Posture Comes Before Any Exercise
If your ribs sit flared out in front of your pelvis, no amount of core exercise will fully catch up — the alignment itself is working against you. …
Pregnant Again With Diastasis Recti: What Changes the Second Time
One study found the single biggest jump in gap width happens between the first and second pregnancy, not the third or fourth. If you're expecting a…
How to Pick Up and Carry Your Baby Safely With Diastasis Recti
You can't avoid lifting a baby who needs picking up thirty times a day. You can change how you do it — and that difference matters more for your ga…
How Accurate Is the Finger Test for Diastasis Recti, Really?
Your own fingers are a genuinely reliable way to track your own progress over time. They're not the same as an ultrasound. Here's exactly what each…
Diastasis Recti After Twins: Why It's Different, and What Actually Helps
Carrying twins is an independent risk factor for both having diastasis recti and having a more severe gap. If your recovery feels harder than the a…
Diastasis Recti, Core Recovery, and Intimacy After Birth
Nobody hands you a guide for this part. A weak core and an unsettled pelvic floor are both real, connected reasons intimacy can feel different afte…
Best Sleeping Positions for Diastasis Recti (and How to Actually Get In and Out of Bed)
The way you get out of bed, thirty times a day with a newborn, matters more for your gap than which side you sleep on. Here's the technique that ac…
How Long Does It Take to Close Diastasis Recti? A Realistic Timeline
60% of mothers still have diastasis recti at 6 weeks postpartum. Here's what actually happens between 6 weeks and 12 months, and why 'it'll close o…
Do Postpartum Belly Wraps and Support Belts Actually Close Your Gap?
A randomized trial put this to the test directly: 8 weeks, ultrasound-measured, belt vs. wrap vs. nothing. The honest result isn't what most produc…
Diastasis Recti Surgery: Cost, Recovery, and When You Actually Need It
Surgery is a real, appropriate option for some mothers — but the actual clinical criteria for it include trying structured training first. Here's w…
Join 10,000+ Mums
Honest, physio-backed postpartum recovery tips in your inbox. One email a week. No spam, ever.
No spam. Unsubscribe in one click.