How do I test for a diastasis?

Diastasis recti is a common issue following childbirth

You can test yourself to find out the extent of your own diastasis and level of core weakness. In this test you are checking for:

  • Pain in your back or pubic area
  • A soft gap or separation between the 2 parts of the Rectus muscle
  • Any bulging or doming of the abdomen
  • Feel your pelvic floor – is there any bulging or doming?
Lie on your back with your knees bent and your feet flat on the floor. You can rest your head on a cushion or pillow. 
Relax your head and shoulders and place 3 fingers (palm facing you) just higher than your belly button.
Press down gently but firmly with your fingertips and then lift your shoulder blades slightly off the floor. You can move your fingers a little lower down toward your belly button and repeat.  Relax and try lower still. 
You will feel the muscles close in around your fingers as you lift your head and neck off the floor. 
Don’t lift your shoulders up too high. Don’t hold this position for more than a second or two. You may want to try a few times so you can feel how the muscles work. If you don’t feel the two ridges of the muscles with two fingers then try more. 
A diastasis gap is measured in finger widths. A one to two - finger gap or less is fine, but don’t panic if it’s much bigger at first.
Remember, you are also testing for the condition of the connective tissue (the Linea Alba). The further your fingers go into your belly, the weaker the connective tissue.
Important: Please don’t keep on testing yourself. Do it once, make a note, take a video or a picture then move on to the program with your whole body in mind. Don’t check again for at least 2 weeks, ideally longer!

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