At-home test for Diastisis Recti

Is your belly gap normal after pregnancy, or is it diastasis recti? This simple at-home test shows you how to check for abdominal separation, how to read your results, and when it’s time to get professional help.

🔬 THE KEY PRINCIPLE
It’s completely normal for the abdominal muscles to split apart during pregnancy. What matters is how wide the gap is and how the tissue feels. A separation wider than two finger widths indicates diastasis recti that’s significant enough to need professional help, while a gap under two finger widths can often be addressed with targeted exercises. The firmness at the center of the split also tells you something: if it feels very squishy, professional treatment is recommended, but if it feels hard, that points to good underlying core strength, so immediate professional care may not be necessary.

🦵 WHO THIS IS FOR
✅ Anyone who has been pregnant and wonders if their abdominal separation is normal
✅ Postpartum moms noticing a gap or doming along the midline of the belly
✅ Anyone wanting to check for diastasis recti at home
✅ People with lower back or hip pain after pregnancy
✅ Anyone deciding whether they need a pelvic floor physical therapist

✅ YOU SHOULD FEEL
Lie on your back with your knees bent and feet flat, with your stomach exposed. Place your fingers along the centerline of your abdomen (the linea alba), then raise your chin toward your chest and feel for any spacing or splitting between the muscles. Repeat the test above, at, and below the belly button, since separation can occur in any of these areas. Note both the width of the gap and whether the center feels squishy or firm. If your gap is wider than two fingers or feels very squishy, see a physical therapist specializing in pelvic floor therapy or a neuromuscular expert for a personalized program to close the gap, improve core strength, reduce lower back and hip pain, and enhance your overall quality of life.

This week’s video is: Diastasis Recti Test How to Check Yourself at Home

Here’s what you’ll learn:

🧠 what is diastisis recti

💪 a home test you can perform to determine if you have diastisis recti

🏃 what the results of your home test tell you

📺 Watch it here: https://youtu.be/1wn2IzohFBM

📌 CHAPTERS
00:00 - Introduction to Abdominal Separation and Diastasis Recti
00:18 - How to Perform the At-Home Test
01:02 - Interpreting Test Results: Gap Width & Firmness
01:49 - Testing Different Areas of the Abdomen
02:16 - When to Seek Professional Help & Treatment Benefits

⚠️ This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any new exercise program.