- Lie your back with your knees bent and your feet in the floor.
- Put your fingertips vertically in the middle of the abdomen a few centimeters above the belly button. (A)
- The fingertips should be placed horizontally on the stomach. Relax your abdominal muscles.
- Press your fingers lightly into the abdomen and then slowly raise the head (not the shoulders) slightly from the floor. (B)
- Feel for a gap forming between the two "lanes" of your six pack muscles (the rectus abdominis).
- A separation/gap of over two finger widths is considered a Diastasis Recti.
- Note the width of the gap (measured in finger widths), depth and the firmness of the bottom of the gap.
- Repeat the test a few centimeters below the belly button and at the height of your lower ribs so you get a measurement from all 3 places on your belly: Top, just above navel and below navel.
- 1-1,5 finger widths is considered normal.
- The integrity of the bottom of the gap should be firm as the tip of your nose.
Don't panic if you find you have a diastasis!
In most cases, the separation will be largest around the belly button. In some women, however, the Diastasis Recti will extend to the entire linea alba length from the sternum to the pubic bone.
If the test reveals a gap of more than three finger widths or it is uncomfortable to do this test, let your doctor check you for hernia. Hernia and Diastasis Recti are often connected and if you have a larger hernia, it could be the reason why your Diastase Recti is not healing as it should.
The good news is that with the right exercises you can dramatically improve your Diastase Recti or even close it completely. At the same time, you can get rid of the "mommy tummy" and avoid the back problems and pelvic floor issues.
These are the benefits worth working for, right?