Diastasis Recti Self-Check: An Incredibly Easy Method That Works for All

Diastasis Recti Self-Check: An Incredibly Easy Method That Works for All

Diastasis Recti Self-Check

Test for diastasis recti: Belly pooch? Muffin top? Mummy tummy? There are so many names people have come up with, but the condition is real. And it can also affect men or women who have never had any children. The condition that I am referring to is called Diastasis Recti Abdominis, also known as Diastasis Recti.


What is Diastasis Recti?

In medical terms, Diastasis Recti is the separation between the two bellies of the rectus abdominis at the linea alba, so it’s basically your inner ab muscles separating from each other. Some women notice it early on, some don’t even realize they’ve been suffering from the condition for years!

Not many people (including healthcare providers) address the issue or possibility of having diastasis recti, so checking yourself is especially useful.

This condition occurs in many women during pregnancy and after delivery, however, it can also occur in men, women who have never had children before, and even in children.  The main cause of diastasis recti for men or women who haven’t had children is if they have been obese or if they were training or doing workouts incorrectly. The good news is that in most cases, diastasis recti can be fixed without surgery.


How to Check

Here is a simple way to perform a diastasis recti self-check:

            *Lie on your back with your knees bent, feet flat on the floor

            *Place one hand behind your head, and the other on your abdomen

            *Slightly lift your head and neck off the floor

            *Press down on abdomen with two fingers as you lift your head, starting an inch or so above the belly button, at the belly button, then an inch or so below the belly button.

Note where your separations are and how large. If you have a finger gap of one finger or less, that is quite normal, anything two or more fingers indicates you have diastasis recti. Larger splits (four fingers or more) between the abdominal warrants a visit with a doctor or physician.


How to Repair Diastasis Recti

There are several home exercises that can assist in the healing of diastasis recti. If you discover that you have the condition after a diastasis recti test, there are also many exercises that can make this condition worse. With repairing diastasis recti, one of the most important functions of the exercises is posture and alignment.

Abdominal separation is resolved when either your muscles have pulled back together to less than two finger widths, or when you can feel that your midline has become strong and flexible. Once you reach this point, you will no longer feel a hole anywhere in your abdomen.


For full details about diastasis recti and how to repair it, including a 4-week workout plan, check out my Ebook here



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This Post Has 18 Comments

  1. Avatar

    This is a good share so everyone can be aware of this. Honestly, I am not really aware of this type of condition. Gonna try this out and check for myself as well.

    1. Anna Bruder
      Anna Bruder

      I’m glad you find it helpful, more people should know so we can fix it.

  2. Avatar
    Jos Folio

    Wow really useful information. For preliminary inspection this info will be useful to speed up necessary medical consultation.

  3. Avatar

    This information is entirely new to me. Thanks for this! Exercise really has so many benefits for our body. I’ll start working out again tomorrow.

    1. Anna Bruder
      Anna Bruder

      Same here, wish I had known sooner but glad I know now.

  4. Avatar
    Cristina Petrini

    I admit that I didn’t know about this disorder, but I will definitely pay attention to self check and take care of myself now.

    1. Anna Bruder
      Anna Bruder

      Glad to share the information and I hope it helps.

  5. Avatar

    Holy smokes! I didn’t even know this was a thing. I will be doing a self check later today before my workout! Thank you for the post!

    1. Anna Bruder
      Anna Bruder

      Unfortunately, so many women don’t know about it, I wish I had known sooner. Hope it helps!

  6. Avatar
    Julia Hess

    I noticed this after having my son. I never knew the technical name for it, but this is a great article of information.

  7. Avatar

    I’ve never heard of this before now to be honest, Amazing information! I am sharing this across my networks.

  8. Avatar
    Kristen V

    I had this and recieved physically therapy after the birth of my child. It’s not always easy to fix, as I still have problems a year later.

  9. Avatar

    this is the first time I heard about this! and it looks like it is so easy to do!

  10. Avatar
    Stanley cleveland

    Nice article and a lovely informmation i just had, keep it up

  11. Avatar

    Just last night I had this problem. I found it late.

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