How do I know if I have a Diastasis Recti?

How do I know if I have a Diastasis Recti?
How do I know if I have a Diastasis Recti?

How do I know if I have a Diastasis Recti is a common question we get as Women’s Health Physical Therapists.

We often do a screen in our office with a physical therapist but here is a self-check you can do at home.

It’s important to keep in mind that while self-testing can provide an initial indication, a trained pelvic physical therapist or a doctor, can provide a more accurate assessment and diagnosis of Diastasis Recti.

Self-Check for Diastasis Recti:

  1. Find a Comfortable Spot: Choose a quiet, well-lit room and lie down on your back on a flat surface, such as a yoga mat or the floor. Bend your knees with your feet flat on the floor.
  2. Relax Your Abdominal Muscles: Make sure your abdominal muscles are relaxed during this test. Keep your head and shoulders flat on the floor.
  3. Locate Your Midline: Identify the midline of your abdomen, which is the area between your pubic bone and your sternum (breastbone).
  4. Use Your Fingers: Place two or three fingers (usually the index and middle fingers) of one hand horizontally, with your palm facing down, just above your belly button, parallel to your midline.
  5. Lift Your Head: Gently lift your head and shoulders off the floor, as if you were doing a small crunch. Keep your abdominal muscles relaxed.
  6. Feel for a Gap: As you lift your head, press your fingers into your abdominal area along the midline. Feel for any gap or separation between the left and right sides of your rectus abdominis muscles (the “six-pack” muscles).
  7. Measure the Gap: Note the width of the gap in finger widths. A gap of two finger widths or more is often considered indicative of Diastasis Recti. Pay attention to the depth of the separation as well.
  8. Check Different Locations: Perform the same test just above your belly button, at your belly button level, and just below it, as Diastasis Recti can vary in location along the midline.
  9. Record Your Findings: Write down the width and depth of the separation at each location you checked.


It is never recommended to simply self-check and self-diagnose any medical condition on your own.  However, with the modern age, we know this is happening and we want to make sure you get proper information on Diastasis Recti so you can seek out proper care.

If you suspect you have Diastasis Recti or have concerns about your abdominal health, it’s a good idea to seek professional medical advice for a thorough evaluation.

Treatment options for diastasis recti

Pelvic floor physical therapy is valuable for those who experience symptoms of diastasis recti. It can significantly improve quality of life and help individuals regain control and confidence in their core health.

At PhysioFit of NC, we have the expert team in pelvic floor physical therapy to help you to the fullest.

We provide a comprehensive treatment approach through our Women’s Health Program.  This includes manual therapy and exercises to improve conditions related to the pelvic floor muscles.

Don’t hesitate to contact us today so we can help you!