How to do an Abdominal Separation self check?
- Julia Chepko
- Nov 3, 2024
- 2 min read
Updated: May 20
Once you have heard of abdominal separation (diastasis recti), you might start to feel anxious about it. "Do I have it? How will I know?"
Signs you may have abdominal separation
There are a few signs that you might have it and you can also do a self check. Signs can include weak pelvic floor muscles, a weak and unstable core, or a more obvious sign such as bulging along your midline when squeezing your abdominal muscles. These are common areas addressed during postnatal recovery.
How to check for diastasis recti at home
Here is a short guide on how to check yourself for abdominal separation.
Step 1
Lie on your back with your knees bent, feet on the floor, keep your legs close to each other.
Step 2
Lift your head and shoulders slightly off the floor, tuck your chin to your chest.
Step 3
Keep this position while pressing your index and middle fingers along your midline to check for any gaps between the 2 sides. You start just below your sternum (breastbone), and move straight down until you reach your pubic bone.
Step 4
If you haven't found any gap, hallelujah! If you found something, don't panic! Turn your fingers sideways and check how wide the gap is. You can do this by checking how many of your fingers fit in the gap for reference.
Step 5
Once you've checked your tummy along its whole length, you can rest your head back on the floor. Take note of your findings. Note the location (above, below or at the bellybutton), the width and the feel (tight or soft) of your abdominal separation.
What is considered abdominal separation?
Don't forget, the abdominal separation is often identified at around 2-3 cm, while firmness of the gap and functionality are also taken in consideration. I am explaining it in more details in this blog post.
Watch the abdominal separation self-check video
Check this short video to see how to do this self check as a first step of your postnatal core recovery.
How I support mums with abdominal separation in my classes
Remember, recovery from abdominal separation is a journey, and progress looks different for everyone. That’s why I regularly check my clients' abdominal separation during my postnatal recovery classes, ensuring exercises are appropriate and adjusted when needed. With the right support and consistent exercise, you can build a stronger and more functional core.
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