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How to assess yourself for Diastasis recti 

How to assess yourself for Diastasis recti 

Do you ever struggle with how your tummy looks postpartum? It’s common to wonder if Diastasis recti could be affecting its appearance. In this blog find out how to assess yourself for Diastasis recti at home.


Diastasis recti can be ongoing for many postpartum, with ⅓ of women actually needing ongoing support or rehabilitation, however, it may not always be the reason for the shape of your tummy postpartum. Sometimes the length and tone of your abdominal muscles can affect its appearance post pregnancy.


However, if you are concerned or worried that you have an ongoing separation it is best to speak to a pelvic health professional who can help to advise.

How to assess yourself for Diastasis recti 

If you suspect you may have diastasis recti there is a simple self-assessment you can do at home. Watch the video and follow the steps below:

  1. Take 2 fingers and feel all the way down the middle of your tummy from the bottom of your breast bone to the pubic bone.
  2. You’re looking to see if you can feel the borders of the six pack muscles & how many fingers you can fit in.
  3. Repeat this whilst slowly lifting your head & shoulders up. Almost like a mini crunch.
  4. Feel for how many fingers you can fit between the muscles & then how far you can drop them down between the muscles. You are looking to feel something firm, which is the Linea Alba, the connective tissue between the six pack muscles.
  5. Repeat this again whilst slowly breathing out.
  6. Reassess all the way down. You are trying to see if there is any change to how the connective tissue feels. We want it to feel firm.
  7. Reassess now whilst squeezing your pelvic floor or try thinking about two magnets at the front of your pelvic drawing together and reassess.

If you can feel a gap between the muscles or that you can drop down between the muscles a long way it is advisable to seek further professional advice and guidance from a pelvic health physiotherapist to put a treatment plan in place.

Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. For The Creators has used all reasonable care in compiling the information but make no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions.

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