DR Self-Check



Sound on to hear how to check for Diastasis Recti! 🗣 Remember, you’re measuring the width and depth of your fingertips. You will feel a “hallow area” if there is indeed a “gap”, or some degree of separation. Tip: If you feel any sort of consistent tissue below your fingertips, hard or soft, that is not a gap. You will feel an actual space in BETWEEN tissue if you have Diastasis Recti.

Be sure to measure at 3 check points and record the separation in your assessment (postpartum Moms only). Note the width and depth of your finger tips.

(1) 1-2 inches Below Rib Cage (upper)
(2) At/Around Belly Button (middle)
(3) 1-2 inches Below Belly Button (lower)

These are general guidelines for measurements:

1-1 1/2 finger tips : Minor Separation, Core Rehab + Exercise Modifications advised if early postpartum

2- 2 1/2 finger tips: Moderate, but not severe if there are no underlying internal or pelvic floor concerns. Core rehab is still advised.

3+ finger tips: Significant separation. You should begin a core rehab program immediately and potentially seek an evaluation from a Pelvic Floor Therapist if you suffer from issues like incontinence.


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