How to Check for Diastasis Recti at Home

I am about to show you how to check if you have diastasis recti when you are at home. But I want you to always consult your doctor when it comes to DR. I am about to show you the simple, at-home test to see if you have diastasis recti.

Please always seek professional medical advice to ensure you get the best treatment for your personal situation.

The diastasis is measured by the number of finger spaces that fit in between the two rectus abdominis muscles.

Normal = 1 finger space separation or less

Diastasis recti = a separation or gap between the rectus abdominis muscles of 2 or more finger spaces.

This means the tissues joining the rectus abdominis muscles have either stretched or split apart. The wider the gap, the larger the separation of these two muscles.

Preparing for Your Diastasis Recti Self-Check

To perform a diastasis recti self-check, you need a comfortable space to lie down, such as a yoga mat on the floor. Wear comfortable clothing that allows you to access your abdominal area.

Before starting, familiarize yourself with the location of your rectus abdominis muscles, which run vertically on each side of your navel.

Understanding where to feel for separation will help you accurately assess for diastasis recti. Watch this video for more detailed steps.

How Do You Check for Diastasis Recti at Home?

Here's How....

Step-by-Step Guide

1. Lie flat on your back with your knees bent and your feet flat on the floor.

2. Place one hand behind your head and the other hand on your abdomen, with your fingertips across your midline at the level of your belly button.

3. Relax your abdominal muscles and gently press your fingertips into your abdomen.

4. Slowly lift your head and shoulders off the floor as if performing a mini-crunch, while continuing to feel for a gap or softness in your abdomen with your fingertips.

5. The gap you are feeling for is the space between the edges of the rectus abdominis muscles.

6. Note the number of finger widths that fit into the gap.

7. Repeat this process above and below the belly button as the separation can vary in these areas.

Your Self-Check Results

The presence of a gap of two finger widths or more may indicate diastasis recti. It's important to note that a small amount of separation is normal, especially postpartum.

Monitor Symptoms

If you do detect a separation, monitor any associated symptoms and consider seeking advice from a healthcare professional, like a physical therapist, for guidance on exercises and treatments to help improve the condition.

Keep in mind that diastasis recti can improve over time, especially with targeted exercises that focus on strengthening the core and pelvic floor.

What is Diastasis Recti?

In short, diastasis recti is the gap in between your right and left abdominal wall muscles that can result in a rounded, protruding belly "belly pooch."

Why Does it Happen?

DR can occur due to hormones and your ever-expanding uterus. During your pregnancy, the connective tissue called the linea alba thins out in response to a change in your hormone levels in order to accommodate the enlarging uterus.

Why Do Your Own Self-Check?

You should always seek medical advice when you need it. And a Physical Therapist can check for you. But I believe that everyone should know how to check themselves for diastasis recti.

Why Should You Check Yourself?

I cringe when I see some mamas performing exercises or movements that only make their abdominal separation worse, which could result in an even more extended belly, low back pain and in severe cases, a hernia.

If you know how to perform a self-check for diastasis recti then that knowledge and skill will empower you to monitor your own abdominal separation and to then be able to seek professional help if you notice there is no improvement.

How to Naturally Heal Diastasis Recti

1. Proper body mechanics.
2. Posture and alignment.
3. Core Exercises that involve a gradual progression.
4. Correct breathing techniques.

How can I prevent Diastasis in Pregnancy?