I am about to show you the simple, at-home test to see if you have diastasis recti. This self check for diastasis recti is your first step. But please always seek professional medical advice to ensure you get the best treatment for your personal situation.
The diastatis 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.
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."
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.
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.
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 ab separation and to then be able to seek professional help if you notice there is no improvement.
To heal DR, you need a comprehensive program that covers:
1. Proper body mechanics.
2. Posture and alignment.
3. Core Exercises that involve a gradual progression.
4. Correct breathing techniques.