u/Frosty-Ad-9448

I am stm and 6mpp. i have almost 3 finger separation at my belly button. it narrows to one finger separation as I move up and down. I have been doing some exercises at home and am about to finish the 28day program by nml. I know visiting a PT is best but I cannot do that. for those who had DR and fixed it what other programs did you use? anything I can do from home?