Diastasis recti is the separation of the rectus abdominis muscles, often called “six-pack” muscles. This occurs when the connective tissue joining them stretches and thins. This guide provides a straightforward self-assessment to check for this abdominal separation at home.
What is Diastasis Recti
The rectus abdominis muscles are joined in the middle by a band of connective tissue called the linea alba. Diastasis recti develops when the linea alba stretches and widens, causing a gap between the left and right sides of these muscles. This widening can result in a visible bulge, especially when abdominal pressure increases.
How to Perform the Self-Test
To begin the self-test, lie on your back with your knees bent and your feet flat on the floor. Place one hand behind your head for support, and position the fingers of your other hand, palm down, directly on your belly button.
Gently press your fingertips down into your abdomen. While keeping your fingertips in place, slowly lift your head and shoulders off the floor, as if performing a small crunch. As you lift, you will feel the abdominal muscles contract, creating tension in the linea alba and making any separation more palpable.
Feel for a gap or depression beneath your fingers as your muscles engage. Move your fingertips slowly up and down along the midline of your abdomen, from just below your sternum to approximately two inches below your belly button to check for separation at various points. Identify if your fingers sink into a trough between the muscle bands.
Understanding Your Test Results
When assessing the gap, note how many fingertips you can comfortably fit sideways into the separation. A gap of one finger width or less is generally considered within a typical range and not indicative of diastasis recti. If you can fit two or more fingertips into the gap, it suggests a separation. The depth of the gap also provides information; a deeper depression indicates more significant stretching of the linea alba.
This self-assessment provides an indication, not a definitive medical diagnosis. The consistency of the tissue around the gap is also relevant; a taut, firm space is generally more favorable than a soft, mushy one. This self-check serves as a preliminary step to help you understand your body.
What to Do After Testing
If your self-test indicates a separation of two or more finger widths, consider consulting a healthcare professional. A physical therapist specializing in women’s health or postpartum recovery can provide a thorough assessment. These professionals can accurately diagnose the condition and recommend appropriate strategies. They can guide you on safe movements and exercises tailored to your specific needs.