First, what is diastisis recti?

Diastasis recti is the separation of the abdominal muscles along the midline, typically occurring during or after pregnancy when the connective tissue (linea alba) is stretched. This can lead to a visible gap in the abdomen and weakened core function.

To check for diastasis recti at home, follow these simple steps:

Step 1: Get into Position

• Lie down on your back with your knees bent and feet flat on the floor.
• Make sure your body is relaxed.

Step 2: Feel for Separation

• Place one hand behind your head and the other hand on your abdomen. Position 2-3 fingers where your belly button is. Press down firmly.

Step 3: Engage Your Core

• Gently lift your head and shoulders off the floor only a couple inches, like you’re about to do a tiny crunch.
• This will engage your abdominal muscles just enough to check for separation.

Step 4: Check for the Gap

• With your core engaged, feel for a gap between your abdominal muscles.
• Start at the belly button. Can you fit 2 fingers, 3 fingers, 4 fingers?

Step 5: Measure the Gap

• A gap of more than 2 finger widths is generally considered diastasis recti.

Step 6: Check Depth

• Gently press your fingers into the gap to see how deep it is.
• If your fingers sink deeply into your abdomen, the connective tissue may be weakened.

Step 7: Test in Different Areas

• Check just above, at, and below the belly button, as the separation may vary in different areas.

If you suspect you have diastasis recti, it’s a good idea to consult a healthcare professional, especially if you’re experiencing other symptoms like back pain or core weakness.

What to Do If You Suspect Diastasis Recti

Diastasis recti is very common, especially postpartum, but the good news is that it’s treatable! With the right approach, you can restore strength and function to your core.

Here’s how you can start your healing journey:

1. Engage Your Core Properly: It’s important to avoid exercises that can make the separation worse, like crunches or sit-ups. Instead, focus on gentle core exercises that engage the deep core muscles, especially your transverse abdominis.
2. Posture and Alignment: Maintaining proper posture throughout the day helps to naturally engage your core and support healing. Simple changes like standing tall, being mindful of your rib-hip connection, and avoiding slouching can make a big difference.
3. Pelvic Floor Connection: Your core and pelvic floor work together, so incorporating pelvic floor exercises (like core breathing into your pelvic floor) into your routine will improve overall stability and healing.
4. Gradual Progression: As your core gets stronger, you can slowly increase the difficulty of your exercises, always focusing on form and control. Healing isn’t a race, and taking your time will lead to better, lasting results. Don’t attempt exercises that are too challenging for you. It’s a good idea to get a personalized plan.

Remember, healing from diastasis recti is possible with consistency, and you don’t have to do it alone! Reach out to a specialist, like a pelvic floor physical therapist, who can guide you through the process safely.