To know if you have diastasis recti, you can perform a simple self-check test:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your fingers just above your belly button with fingers pointing towards the stomach.
- Slowly lift your head and shoulders off the floor as if doing a crunch.
- Feel for a gap or separation between the two halves of your abdominal muscles.
- If the gap is more than two or three finger-widths wide, you likely have diastasis recti.
You may also notice a visible bulge or "pooch" above or below your belly button, especially during movement or when contracting your abdominal muscles. The separation can happen above, below, or at the belly button. If you feel a soft, spongy area in the gap, that can also indicate diastasis recti. If concerned, it is recommended to consult a healthcare provider who can confirm the diagnosis through physical examination or imaging such as ultrasound. They can also advise on appropriate treatments or physical therapy if needed.
