Checking Yourself For Diastasis Recti

Key Points

• Check for diastasis recti: Lie on your back, chin tucked, and use two fingers to feel along your midline from ribs past your belly button.

• What to notice: The width between your abdominal muscles and the depth of tissue separation. Coning or pouching may indicate diastasis recti.

• Next steps: If you suspect DR, schedule a consultation to assess and address it.

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How to check yourself for diastasis recti​​​​​​​​

Step 1: Lay on back and tuck your chin looking at your toes​​​​​​​​

Step 2: Use two fingers and feel along the midline of your belly starting at ribs and moving down past belly button​​​​​​​​

What are you trying to feel?​​​​​​​​

- width of spacing between the two sides of your rectus abdominis (ab muscles)​​​​​​​​

-depth of tissue separation (how far can you push your fingers straight down)​​​​​​​​

If you feel spacing or see coning (pouching midline)- this could mean you have separation of your abdominal muscles AKA diastasis recti​​​​​​​​

If you feel that you have DR- call us today or schedule on our website to set up a defeat diastisis consultation