How to tell if you have diastasis recti?

In this step-by-step video, I’ll show you how to tell if you have diastasis recti and how to self-test for it.

There is no fancy equipment or much knowledge needed. This test is pretty straight forward.

Keep reading for more detailed explanations.

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Leslie Abraham

By Leslie Abraham

how to tell if you have diastasis recti

How to tell if you have diastasis recti? Self-test walk through:

Diastasis recti is the separation happening between your “6 packs muscles”, the rectus abdominis. Basically it’s a gap forming between the right and left muscle, right at the center called linea alba (the line that can go darker during your pregnancy).

Without going into too many anatomical considerations, basically, between these 2 muscles there is some connective tissue that can be weakened if there is a build-up of intra-abdominal pressure or IAP (meaning the pressure in your belly).

diastasis recti

Pregnancy, and thus your uterus and baby’s growth over the course of 9 months, creates more and more IAP. So naturally, we very frequently see a separation happening during the 3rd trimester.

Don’t bother self-assessing during your pregnancy, as there will be some separation anyway and it can be really uncomfortable to stick your fingers between your abs at that time.

In the above video, I show you how to self-test and how to tell if you have diastasis recti. Here is a short overview of what I walk you through:

Overview:

How to set up for a diastasis recti self-test?

  • Lie on your back, with your feet flat on the floor
  • Watch your posture on the mat: keep your back nice and long
  • Bring 2 fingers stuck together in the midline of your belly, with your hand facing you

How to assess the width of the gap?

Assessing the width: ask yourself the following questions:

  • Is it greater than 2 fingers?
  • How many fingers can you fit there?
  • Move your fingers up and down: do the same assessment from the end of your sternum (the bony structure between your ribs) to your belly button and from the lower part of your belly button until your pelvis. Usually the gap is wider around the belly button, but not always

How to assess the depth of the gap?

Assessing the depth: it’s a bit different, BUT keep in mind that depth is equally important as the width

  • Try to see how deep is the gap?
  • And most of all, how do the tissues feel?
  • Do you feel any resistance, does it feel springy and taut?
  • Or does it feel soft and squishy? 

How to tell if you have diastasis recti?

If for the width you could fit more than 2 fingers, (2.7cm IRD or inter-recti distance), it’s generally considered as dysfunctional diastasis recti. This will definitely need some attention for rehab and healing.

If for the depth you had a springy feeling, it is a good sign. Squishy is more a sign of compromised and weakened tissues, and thus of dysfunctional diastasis recti. It might require more time to heal. 

You can always reassess throughout the course of your rehab and see how it evolves. But don’t over test either, repair and rehab takes time and dedication. 

Once you feel up for it, you can check out this blog article and video where I share 5 exercises for diastasis recti to help you kick start your recovery!

Disclaimer: Bonjour Baby strongly recommends that you consult with your physician before beginning and enrolling in any exercise program, even if you are in good physical condition, not suffering from any complications, and able to participate in the exercise.
Bonjour Baby is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind or in determining the effect of any specific exercise on a medical condition.

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