Diastasis recti is one of the most common yet overlooked postpartum conditions — research shows up to 60% of mothers still have measurable separation at 6 weeks postpartum. A quick self-check lying on the floor takes less than two minutes and gives you a meaningful baseline.
What Is Diastasis Recti?
The rectus abdominis — the paired vertical muscles running down the centre of the abdomen — are joined by a connective tissue band called the linea alba. During pregnancy, as the uterus expands, the linea alba stretches and the two muscle bellies separate. A gap of less than 2 finger-widths is considered within normal range; 2 or more warrants active rehabilitation.
The 4-Step Self-Check
- Step 1: Lie on your back on a firm surface, knees bent, feet flat, body relaxed
- Step 2: Place one hand behind your head; position the index and middle fingers of the other hand vertically over your navel (fingertips pointing downward)
- Step 3: Slowly raise your head and shoulders as if beginning a crunch — just lift enough to engage your abs
- Step 4: Feel for a gap or "valley" under your fingers and measure its width using finger-widths as your unit
Also note the depth your fingers sink into the gap. Even a narrow separation with very little muscle tension underneath can indicate poor functional closure and should be assessed professionally.
Interpreting Your Result
- Less than 1 finger-width: Within normal range — continue general postpartum recovery
- 1–2 finger-widths: Mild separation — targeted core rehab exercises can help
- 2–3 finger-widths: Moderate separation — professional assessment and treatment recommended
- 3+ finger-widths: Significant separation — seek specialist care as soon as possible
Symptoms Beyond the "Mummy Tummy"
Diastasis recti is not just a cosmetic concern. It often underlies lower back pain, pelvic floor dysfunction (urinary leakage, pelvic organ prolapse), poor posture, and a persistent feeling of core weakness. If you experience any of these even without a visible gap, a self-check and professional evaluation are worthwhile.
Exercises to Avoid (Until Healed)
- Traditional crunches or sit-ups — directly worsen the separation
- Double-leg raises — place excessive tension on the linea alba
- Plank (initially) — high intra-abdominal pressure may increase the gap
- Push-ups (initially) — reintroduce progressively based on recovery progress
When to Seek Professional Help
If your self-check shows 2 or more finger-widths, or if muscle tension beneath the gap feels minimal, we recommend a professional postpartum assessment. Our specialist will perform a comprehensive abdominal evaluation and design a programme — combining belly binding technique and targeted core rehabilitation — to progressively close the separation.