Every Mum21 guide, organised by topic: diastasis recti, pelvic floor, C-section recovery, core rehab, pregnancy, nutrition and postpartum mental health. Each topic opens with its pillar guide, then the supporting articles, the questions mothers actually ask, and the next step inside the Mum21 program.
Everything on diastasis recti in one place: how to check your gap at home, what closes it, what makes it worse and how long real recovery actually takes.
8 guidesPhysio-led guidance on cesarean healing: scar mobility, the C-section shelf, safe timelines and exactly when to restart core work after your surgery.
5 guidesLeaks, heaviness, pressure management and pelvic floor training after birth, explained step by step by a UK-qualified women's health physiotherapist.
2 guidesDeep core activation, breathing mechanics and progressive strength work that rebuild the postpartum core without doming, coning or pelvic floor strain.
7 guidesTrimester-by-trimester movement, pelvic floor care and prevention strategies that reduce diastasis recti severity after birth and keep you strong throughout.
3 guidesProtein, tissue repair, breastfeeding needs and traditional Indian postpartum foods, framed around connective-tissue healing rather than losing baby weight.
1 guideBaby blues versus postpartum depression, body image after birth, and how consistent gentle movement supports emotional recovery in the first year of motherhood.
1 guide
A C-section doesn't cause diastasis recti, pregnancy does. But delivery mode does appear to change how likely and how severe it is. Here's what the research actually found, and why the fix is the same either way.
"Six weeks" is a medical clearance, not a green light for crunches. Here's what's actually safe to do with your core at each stage, and why the exercises everyone assumes are fine, sit-ups and planks, are the ones to wait longest on.
The pouch above a C-section scar isn't one thing, it's usually scar tethering, a bit of diastasis, and some skin laxity layered together. Here's what the evidence says actually moves each of them.
The actual technique, timing and evidence behind C-section scar massage, including the honest version, the research is smaller than the internet's confidence about it, but what exists is genuinely encouraging.
Diastasis recti is the separation of your abdominal muscles down the middle of your belly, common after pregnancy. Here's what it is, why it happens, and what you can do about it.
A step-by-step guide to the two-finger self-check for diastasis recti, no equipment, no appointment. Takes 60 seconds and tells you what you need to know.
Women's Health Physiotherapist
UK-qualified women's health physiotherapist and founder of Alpha Physio Care. Ana designed the Mum21 12-week recovery program.
Editorial and clinical review
The Mum21 editorial team works with practising women's health physiotherapists to keep every guide accurate and current.
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