Not sure how to check for diastasis recti yourself? Concerned about ab separation?
Not to worry, learning how to test for diastasis recti at home can be done in a few simple steps!
Some common symptoms of diastasis recti are:– Low back pain– Bloating– Belly pouch– Poor posture– Leaking
When testing for diastasis remember to do a test when RELAXED before testing engaged muscles. This way you have a baseline to compare to.
Lay on your back on the ground with the knees bent and feet flat.
Step #1
Step #1
Place on hand under your head and have the other hand walk the fingers down the middle of your tummy until about two inches below the belly button.
Step #2
Step #2
Take a big inhale and slowly lift your head about one inch off the ground and exhale slowly. As you exhale, press your fingers into the midline tummy muscles.
Step #3
Step #3
When you run out of breath, lower your head and repeat the above step. You want to do this at each checkpoint (below the belly button, at the belly button, and above the belly button).
Step #4
Step #4
At each checkpoint, make note of what you feel: are your fingers going as needed as they did at rest? Is there more tension? Tightness? Does it feel the exact same?
Reminder
Reminder
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