30 Second At Home Test for Diastasis Recti - Ab Separation After Pregnancy

Try this simple exercise, at home finger test, to see if you have abdominal separation (diastasis recti), which is very common after pregnancy.

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Diastasis recti is classified as a gap of roughly 2.7 cm (just over an inch) or greater between your abdominal muscles, which roughly equates to two fingertips. A gap of four to five fingertips is considered severe diastasis recti.

For a more exact read on your separated abdominal muscles or to check for hernias, you could get an ultrasound. But you can also answer the question “Do I have diastasis recti?” pretty easily yourself.

To find out if you have diastasis recti, follow these steps:

1. Lie on the back with the knees bent at 90-degree angles and your feet flat on the ground.
2. Place your fingers on your belly with the palm facing you on your belly button. Press down
gently.
3. Lift your head off the ground and draw your chin to your chest, contracting your abdominal
muscles.
4. Do you feel a gap of two finger-widths or more? If so, you have diastasis.
5. Repeat this test a bit above and a bit below the belly button, as that gap can vary.

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