Diastasis recti physio in Manchester
Check your tummy gap properly, rebuild your core step by step, and get back to lifting your baby, the gym and running.
Diastasis recti physio in Manchester city centre
Reviewed by Nick Chatziviltsos, PgDip, HCPC-registered physiotherapist (PH114351), November 2026
At a glance
What it is: A stretch in the tissue down the middle of your tummy, so the two sides of the six-pack muscle sit further apart.
How common: Very common. One study found it in 60% of first-time mums at 6 weeks after birth, and 33% at 12 months.
Main signs: A ridge or doming down the middle of your tummy when you sit up, and a gap of more than two finger widths.
What helps most: Gentle core and pelvic floor work, then gradual strength training. Your tummy can usually learn to handle load again.
Sessions: Many people need 4 to 6 over 3 to 4 months, alongside a home programme.
First step: Your 6 to 8 week check with your GP comes first. We can start gentle work before that if your midwife is happy.
Get urgent help: Heavy bleeding, chest pain or breathlessness: call 999. A fever, a hot wound or a swollen calf: call your GP, midwife or 111 the same day.
If you've noticed a ridge down the middle of your tummy since having your baby, you're far from alone. Your tummy muscles stretch to make room for your baby. For many women, the gap is still there weeks or months later.
This is called diastasis recti. It isn't a tear, and it isn't your fault. Most gaps get smaller in the first 8 weeks, and many keep improving for a year.
The good news is that the gap itself matters less than how well your tummy works. At our clinic inside F45 NQ on Piccadilly, we help you understand your tummy and rebuild your core. We'll also make sure anything that needs a women's health physio, GP or midwife gets to the right person.
🛠️ How we help your tummy gap recover
Every diastasis recti plan at Athos Physio follows the same three steps. What changes is how far you are from the birth and what you want to get back to.
Step 1. Check your tummy and listen to your story
In your first 60-minute session we work out three things:
How your tummy is doing: the width and depth of the gap, and how the midline behaves when you move.
What else is going on: your birth, any back or pelvic pain, your sleep, and any leaking, heaviness or dragging.
What you want back: carrying your baby and car seat, the school run, the gym, F45 classes or running.
We show you on a 3D anatomy model how your tummy muscles fit together. You'll see why the deep muscles matter as much as the six-pack.
Step 2. Teach your core to work again
Breathing and bracing. We coach you to breathe out and gently draw in your lower tummy and pelvic floor before you lift.
Pelvic floor exercises. We teach you how to do them and build them into your day. We don't do internal pelvic floor checks.
Everyday movement. Rolling out of bed, lifting the car seat and carrying your baby without straining the midline.
Ease aches and pains. Gentle soft tissue work for a sore back, neck or shoulders from feeding and carrying.
Your home plan. Short, simple exercises in a custom plan you can follow at home.
Step 3. Build strength that lasts
This is where most of the change happens. We gradually ask your tummy to handle more, as long as it stays in control.
Progressive core strength, from heel slides and dead bugs to side planks and Pallof presses.
Whole-body strength, including squats, hip thrusts, rows and carries, so your back and hips share the load.
Rehab on the gym floor. Being inside F45 NQ means we can use cables, kettlebells and sleds once you're ready.
A route back to your sport, whether that's F45 classes, lifting or running. See our return to exercise after birth page.
We finish when you trust your tummy with what you want to do, not just when the gap measures smaller.
Worried about your tummy gap? Your first 60-minute session checks it properly and gives you a plan the same day. Book your assessment →
🔍 What is diastasis recti?
Your six-pack muscle (rectus abdominis) has two halves, one on each side. They're joined down the middle by a strip of connective tissue called the linea alba.
In pregnancy, this strip thins and stretches to make room for your baby. Hormones also soften it. After birth, the two halves can stay further apart than before. That gap is diastasis recti.
NHS physio teams describe a gap of one to two finger widths as normal after birth. A gap wider than two finger widths, especially with doming when you sit up, is worth checking.
How we describe your tummy gap
Width (inter-recti distance): how many fingers fit between the two sides, at, above and below your belly button; more than two finger widths after 8 weeks is a sign the gap needs some help.
Depth: how far your fingers sink into the gap; a shallow, firm gap usually copes with load better than a deep, soft one.
Tension: whether the midline firms up when you gently draw in your tummy; being able to create tension is often more useful than a narrow gap.
Doming or sinking: a ridge or dip down the middle as you lift your head or move; shows us how well your tummy controls pressure right now.
Symptoms: back pain, pelvic pain, leaking, heaviness or a feeling of weakness; these shape your plan more than the measurement does.
We use these together. A number on its own doesn't tell you what you can or can't do.
⚠️ Diastasis recti symptoms
Diastasis recti is usually painless. You might notice:
A ridge, cone or doming down the middle of your tummy when you sit up or get out of bed
A soft dip above or below your belly button
A belly button that sticks out more than before
A tummy that still looks pregnant, even when you've lost the baby weight
A feeling that your core is weak or disconnected
An aching lower back, especially after carrying or feeding your baby
Is it a tummy gap, a hernia or something else?
Some things can look or feel similar. Here's how they usually differ:
A ridge down the middle that only shows when you sit up: typical of diastasis recti. That's this page.
A lump at or near the belly button that stays out or hurts: may be an umbilical hernia. See your GP.
Pain, redness or swelling along a caesarean scar: may be a wound problem. See your GP or midwife. Read our C-section recovery page.
Aching across the lower back that changes with movement: often lower back pain. We can treat that alongside your tummy.
Pain at the front or back of the pelvis, worse walking or turning in bed: may be pelvic girdle pain.
Leaking, heaviness or a dragging feeling in the vagina: needs a women's health physio, GP or midwife. The warning signs are listed on this page.
🔍 What causes diastasis recti?
Every pregnancy stretches the tummy. Some things make a wider gap more likely, but often there's no clear reason.
Things that can play a part
The stretch of pregnancy itself. Your tummy wall has to grow a lot in a few months.
Hormone changes, which soften the linea alba.
More than one pregnancy, or a big baby or twins.
Straining, for example with constipation or a long-lasting cough.
Sitting straight up out of bed, or lifting heavy loads while holding your breath, in the early weeks.
Myths about diastasis recti
"You must never do crunches again." Early on, avoid exercises that make your tummy dome. Later, many women do curl-ups and planks safely as part of a plan.
"The gap has to close completely." It often doesn't, and that's OK. How your tummy works matters more than the width.
"You need surgery." Most women do well with exercise. Surgery is only considered for a small number, after a good trial of rehab.
"A caesarean protects your tummy and pelvic floor." It doesn't. Both still need rebuilding after any birth.
"It's too late if your baby is older." Your tummy can get stronger at any stage. We see women years after their last baby.
🧪 How we assess diastasis recti
Your first session lasts 60 minutes. Ideally you'll have had your 6 to 8 week check with your GP first. You're welcome to bring your baby. Here's what happens:
Your story (10 to 15 minutes). Your pregnancy and birth, your mood, sleep and feeding, and what you want to get back to.
Safety screen. We ask about bleeding, your wound, your mood and any leaking, heaviness or dragging, and refer you on if needed.
Inter-recti distance. We measure the gap in finger widths, at, above and below your belly button, lying with your knees bent.
Depth and tension. We feel how deep the gap is, and whether the midline firms up when you gently draw in your tummy.
Head lift test. We watch for doming or sinking as you lift your head and shoulders, with and without drawing in first.
Functional load test. We watch your tummy as you roll, sit up, squat and lift a weight like a car seat.
Your plan. In plain English: what your tummy can do now, what to work on this week, and how many sessions we expect.
We check your tummy from the outside only. If you need an internal pelvic floor check, we'll refer you to a women's health physio, your GP or your midwife. You'll leave with the first two or three exercises of your custom rehab plan.
🛠️ Diastasis recti treatment at Athos Physio
Every plan moves through four phases. How fast you move depends on how your tummy responds, not on the calendar.
Protect and connect (0 to 6 weeks). Rest, heal and reconnect with your core. Breathing, gentle drawing in, pelvic floor exercises, rolling out of bed, short walks.
Rebuild (6 to 12 weeks). Control the midline in everyday tasks. Heel slides, bridges, dead bugs, side-lying work, lifting technique for the car seat and buggy.
Strengthen (12 to 24 weeks). Build strength while keeping control of the gap. Side planks, Pallof presses, squats, hip thrusts, rows, carries, gradual curl-ups.
Return to sport (4 to 6 months onwards). Back to the gym, F45 classes or running. Heavier lifts, kettlebell work, impact and running if your tests allow.
If you're months or years after birth, we start at the phase that fits you.
Pelvic floor exercises
Your tummy and pelvic floor work as a team, so we coach both. We teach you how to squeeze and lift, how to hold, and how to fit the exercises into your day. We don't do internal pelvic floor assessments. If you have leaking, heaviness or a dragging feeling, we'll always refer you to a women's health physio, your GP or your midwife.
Your home programme
Early on, it's a few minutes of breathing and core work, two or three times a day. Later, it's 4 or 5 exercises, about 20 minutes, most days. Many people need 4 to 6 sessions over 3 to 4 months.
What helps diastasis recti?
A Norwegian study of 300 first-time mums found a tummy gap in 60% at 6 weeks after birth. That fell to 45% at 6 months and 33% at 12 months. Women with and without a gap reported similar back and pelvic pain at 12 months.
A 2021 review of seven trials looked at exercise for the tummy gap after birth. Deep tummy training narrowed the gap slightly, by about 0.6 cm on average. But the quality of the evidence was very low, and no single programme stood out.
The UK return to running guideline sees a tummy gap as something to manage, not a barrier. It says you may run if your tummy can control pressure and transfer load well.
Recommended: gentle core and pelvic floor exercises from the early weeks; avoiding straining and doming while the tissue heals; gradual strength training that keeps your tummy in control; a women's health physio review if you have leaking, heaviness or a dragging feeling.
Less useful: focusing only on the width of the gap; avoiding all tummy exercise for good; tummy binders or belts on their own, without exercise; rushing back to heavy lifting or running in the first 12 weeks.
That's why we focus on how your tummy works, not just how it measures.
⏱️ How long does diastasis recti take to heal?
These are typical ranges. Your timeline depends on your birth, your sleep and how consistently you do the plan.
Gap narrows on its own for most women: typical timing: within the first 8 weeks.
GP postnatal check: typical timing: 6 to 8 weeks after birth.
Comfortable lifting your baby, car seat and buggy: typical timing: often 6 to 12 weeks.
Back to gym classes at low impact: typical timing: often from 12 weeks.
Running and higher impact: typical timing: usually from 3 to 6 months, if your tests allow.
Heavier lifting and full F45 classes: typical timing: often 4 to 6 months.
Continued improvement in the gap: typical timing: up to 12 months and beyond.
These are guides. If you had a caesarean or a difficult birth, your timeline may be longer.
✅ Living with a tummy gap
Around the house
Roll onto your side to get out of bed, then push up with your arms
Breathe out and gently draw in your tummy before you lift
Avoid straining on the toilet. A small footstool helps
Support your tummy with a hand or pillow when you cough or sneeze
Lifting and carrying your baby
Bend your knees and keep your baby close to your body
Swap sides when you carry, rather than always holding your baby on one hip
Lift the car seat with both hands, close to you, or use a buggy base
Feed in a supported position, with a pillow under your baby
Sleep and rest
Sleep when you can. Tiredness slows recovery and makes it harder to exercise
Lie on your side with a pillow under your bump area or between your knees
Accept help with lifting heavy shopping or older children in the early weeks
Exercise
Start with walking and your core exercises. Build up gradually
Stop any exercise that makes your tummy dome, and talk to us
Wait for your 6 to 8 week check before starting high-impact exercise
See our return to exercise after birth page for gym, F45 and running
Related conditions
Return to exercise after birth: a safe route back to running, the gym and F45
C-section recovery: gentle rehab after a caesarean birth
Lower back pain: an ache across the low back that changes with movement
Pregnancy and postnatal physio: every pregnancy and postnatal problem we treat
❓ Diastasis recti FAQs
🚨 Physio, GP, midwife or A&E?
A tummy gap is safe to work on with a physio. But the weeks after birth bring some warning signs that need a doctor or midwife quickly. This list follows NHS advice.
Book a physio (no GP referral needed): a ridge or gap in your tummy, a weak-feeling core, or back ache from lifting your baby.
See your GP or midwife: leaking urine or wind, a heavy or dragging feeling, or a bulge in the vagina (see a women's health physio, your GP or your midwife; we'll help you arrange it); a lump at the belly button that hurts or won't go back in; low mood, anxiety or baby blues that haven't lifted after 2 weeks (talk to your GP, midwife or health visitor).
Call your GP urgently or 111: a fever, shivering or tummy pain, especially with smelly discharge (call your GP, midwife or NHS 111 the same day); a caesarean or perineal wound that's hot, red, swollen or oozing (call your GP, midwife or NHS 111 the same day); pain, redness or swelling in your calf (get an urgent GP appointment or call NHS 111).
Call 999 or go to A&E: sudden or heavy bleeding, especially if you feel faint or dizzy; chest pain or difficulty breathing (call 999 or go to A&E now); thoughts of harming yourself or your baby (call 999 or go to A&E now; you can also call NHS 111 and choose the mental health option).
If you're ever unsure, ring us on 07475 433300 and we'll tell you honestly whether you should see us or someone else first.
Not sure if your tummy needs a physio? Book a free 15-minute call and we'll tell you honestly. Book a free call →
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Lie on your back with your knees bent. Lift your head slightly and feel along the middle of your tummy. More than two finger widths after 8 weeks is worth checking.
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For most women, it gets smaller in the first 8 weeks. Many keep improving for a year. Some gaps don't fully close, and that can be fine if your tummy works well.
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Breathing, gentle drawing in, pelvic floor exercises and heel slides are a good start. We then build to planks, squats and lifting.
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Not in the early weeks, or if your tummy domes. Later, many women do them safely as part of a plan.
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Walking, pelvic floor and gentle core exercises can start soon after birth. Wait for your 6 to 8 week check before high-impact exercise.
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Often yes, once your tummy controls pressure well. The UK guideline suggests running from about 12 weeks if you pass the readiness tests.
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It may feel supportive early on. The evidence is limited, so we use exercise as the main treatment.
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Most women don't. Surgery is only considered for a small number, after a good trial of rehab.
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No. We teach and coach pelvic floor exercises. If you need an internal check, we'll refer you to a women's health physio, your GP or your midwife.
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Yes. You're welcome to bring your baby to your appointment.
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Your first 60-minute assessment and treatment is £95. Follow-up sessions are £55 for 30 minutes, £95 for 60 minutes or £135 for 90 minutes.
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Yes. Book a free 15-minute consultation and we'll tell you honestly whether physio is the right next step.
📍 Book diastasis recti physio in Manchester city centre
Athos Physio is inside F45 NQ, 77 Piccadilly, Manchester M1 2BU, a two-minute walk from Piccadilly station and Piccadilly Gardens. We're open 7am to 8pm, Monday to Friday, so you can come in before or after work.
Your first appointment is a 60-minute assessment and treatment (£95). Follow-ups are £55 for 30 minutes, £95 for 60 minutes or £135 for 90 minutes. We work with Bupa, WPA, Vitality and Aviva, and you can see all our fees on the price list.
Can't get into town? We also offer home physio visits and online physiotherapy. Not sure physio is right for you? Book a free 15-minute call and we'll talk it through.
Call or WhatsApp 07475 433300, or book online.
Other services: Physiotherapy and active rehab · Sports massage · Pregnancy and postnatal physio · Home visits · Online physio
Written by Nick Chatziviltsos, physiotherapist and founder of Athos Physio, BSc (Hons) Physiotherapy, HCPC registered. Last reviewed: November 2026.
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We offer injury rehabilitation, post-surgery functional strengthening, deep tissue massage and pain relief, and strength training expertise. We support you in becoming pain-free so that you can achieve a limitless life experience. If you want to speak with us before booking a session you reach out via WhatsApp, call us or email us.
We are based in Manchester city centre a couple of minutes walk from Piccadilly train station and Piccadilly Gardens Square