Diastasis Recti (DR) is the widening separation between the two sides of the rectus abdominis muscles, commonly known as the “six-pack” muscles. This separation occurs when the linea alba, the connective tissue running down the midline of the abdomen, stretches and thins. A significant gap can compromise core function and may contribute to other issues. This guide provides a practical, at-home method for assessing the presence and extent of this abdominal separation.
Understanding Diastasis Recti
The most frequent cause of Diastasis Recti is the sustained increase in intra-abdominal pressure during pregnancy as the uterus expands. Hormones like relaxin also soften the linea alba connective tissue, making it more pliable and prone to stretching. Up to two-thirds of pregnant individuals experience some degree of separation by the end of the third trimester.
While pregnancy is the primary driver, chronic factors like poor posture, improper lifting mechanics, and certain high-intensity exercises can also contribute. Recognizing DR through self-measurement guides appropriate exercise choices, helping to strengthen the core safely. Early detection allows for targeted rehabilitation focused on restoring the function and integrity of the abdominal wall.
Step-by-Step Guide for Self-Measurement
To begin the self-assessment, lie on your back with your knees bent and your feet flat on the floor. Place one hand behind your head for support and the other hand on your abdomen, with your fingertips pointing toward your pelvis along the midline of your body. The midline runs vertically from the bottom of your sternum to your pubic bone.
Next, exhale and gently lift your head and shoulders slightly off the floor, performing a small half-crunch motion. Lift only until you feel the abdominal muscles engage, typically just an inch or two, to prevent the muscles from contracting too tightly and skewing the measurement. As you engage your core, use the fingertips of your free hand to feel the gap between the ridges of the rectus abdominis muscles that tighten on either side of the midline.
Place your fingers perpendicular to the midline, gently pressing down into the space, and note how many fingers fit snugly into the gap. Check the separation at three distinct points: approximately two inches above the navel, directly at the navel, and two inches below the navel. The width can vary significantly at these different locations.
Interpreting the Measurement Results
The self-assessment provides two pieces of information: the width of the separation, measured in finger-widths, and the depth or tension of the connective tissue. A separation of one finger-width or less is considered normal. A gap that allows two or more fingers to fit is often indicative of Diastasis Recti, which is clinically defined as an inter-rectus distance of 2.7 centimeters or greater.
While width is the most commonly cited metric, the integrity of the connective tissue lining the base of the gap is equally important for determining severity and healing potential. If the tissue is taut and firm, it suggests good underlying integrity, even with a wider separation. Conversely, if your fingers sink deeply into the abdomen, feeling soft and squishy, this indicates a more compromised linea alba. This may require more focused rehabilitation efforts regardless of the width.
When Professional Assessment is Needed
If your self-assessment reveals a separation of three or more finger-widths, or if you notice a visible doming or coning of your abdomen during core engagement, a professional evaluation is recommended. These signs suggest a significant loss of abdominal wall integrity and function.
You should also seek professional guidance if the separation is accompanied by persistent symptoms that interfere with daily life. These symptoms include chronic low back pain, pelvic floor dysfunction, or a general feeling of core weakness. The most qualified professional to assess and guide treatment is a Physical Therapist specializing in pelvic health or postpartum recovery. They can provide a more accurate measurement and create a tailored program to restore core function.