Self Testing Diastasis Recti

How to Test for Diastasis Recti?


Believing you may have a diastasis recti can be a worrisome /
frustrating experience. However, there is an abundance of
information regarding diastasis recti recovery. We at Restore
Your Core have designed a program specifically for women who are
suffering from diastasis recti or other abdominal/pelvic floor
issues.


What is Diastasis Recti?


Diastasis recti is the stretching or separation of the rectus
abdominis (6 pack) muscles caused by the thinning of the linea
alba (midline connective tissue). Diastasis recti separation
leaves your abdominal organs unsupported, and if severe, can
expose your digestive organs creating a stomach bulge. 


This separation can range from being isolated above the belly
button, within the belly button, and below the belly button
sitting above the pubic bone. In some cases, the separation
emcompasses the entire mid section of the core. 


In both men and women, this gap can be created in the midline of
your belly anywhere from the pubic bone to the base of your
ribcage. During a crunch or sit-up, where one would normally feel
tension and closure, there is a space in between.


What Does it Look Like?


Diastasis recti looks different from person to person. Although
in some cases the symptoms can be painful and more present, in
some people they aren’t noticeable at all. Below I address the
most common and present symptoms you should be aware of in
determining whether or not you may have a diastasis recti.


Abdominal Bulge


An abdominal bulge is not always an indication of a diastasis
recti, yet, it can be a symptom. 


This bulge, or stomach “pooch,” occurs when the abdominal organs
become unsupported by the rectus abdominis muscles. This can
appear as a cone shape or ridge above and within the area located
close to the belly button. However, depending on where the
diastasis recti has become isolated, the bulge can range from
above the belly button, on the belly button (causing the belly
button to flatten), or below the belly button just above the
pubic bone.


Testing for Diastasis Recti


A self-assessment can be performed as follows:


Lie on your back in a comfortable position. Bend your knees and
place your feet flat on the floor.


Place one hand on the midline of your core with your fingers
pointing straight down on your abs.  


If you need support for your head, place your other hand under
your head and neck for support. Slowly lift your head and add
minimal pressure to your fingers placed on your core. With no
diastasis recti, there is the feeling of a toned wall as you lift
your head up. If you feel a gap, or your fingers sink into your
core, you likely have diastasis recti. In very obvious cases, you
can feel the sides of your core muscles in between that gap on
the left and right sides.


Repeat the process for the areas just above your belly button and
below your belly button to determine whether or not the diastasis
recti is isolated or in your core as a whole.