S.D.O. Content Hub · Core health
How to Check for Diastasis Recti at Home (A Physio's Step-by-Step)
July 7, 2026 · 6 min read
By Harleen Kalra, Registered Physiotherapist (BC, Canada)
A physiotherapist's step-by-step self-check for diastasis recti — what to feel for, what the finger-width gap means, and what to do next.
If your tummy still looks or feels different months after having your baby — a bulge that won't budge, a ridge that pops up when you sit up, a midsection that just feels unsupported — you may be wondering about diastasis recti. The good news: you can do a simple first check at home in under two minutes, and knowing what you're working with is the first step of every good rebuild. Here's exactly how to check for diastasis recti the way a physiotherapist would walk you through it — plus what your findings do and don't mean.
What is diastasis recti, in plain English?
During pregnancy, your growing baby stretches the connective tissue (the linea alba) that runs down the middle of your "six-pack" muscles. The two sides of the muscle separate to make room — that's normal and happens in essentially every pregnancy by the third trimester. Diastasis recti simply means that separation is still wider or softer than expected later on, leaving the midline less able to transfer tension and manage pressure. Two things worth knowing up front: it's very common (research suggests roughly a third of women still have some separation a year postpartum), and the width of the gap matters less than how the tissue responds — which is exactly what the self-check below helps you feel.
How do I check myself for diastasis recti at home?
- Set up. Lie on your back, knees bent, feet flat on the floor. Relax your belly completely.
- Place your fingers. Put two or three fingertips flat across your midline, just above your belly button, fingertips pointing down toward your spine.
- Lift your head slightly. Exhale and lift just your head (shoulders barely off the floor). You'll feel the two ridges of muscle come toward your fingers on either side.
- Feel the gap. How many finger-widths fit between the two muscle edges? One–two is typical. Note the number rather than judging it.
- Feel the depth and tension. Gently press down. Does the tissue feel springy and firm like a trampoline, or soft and deep like your fingers sink in? Tension is the more important finding.
- Repeat in two more spots. Check right at the belly button and a couple of inches below it — the separation can differ along the midline.
- Watch for doming. Sit up fully once and watch your midline: a ridge or "tent" that pops up with effort is worth noting too.
Write your three findings down (width + softness at each spot). That's your baseline — recheck monthly and you'll be able to see progress the mirror hides.
What do my results mean?
As general education, not a diagnosis: a gap under about two finger-widths with firm, springy tissue is typical. A gap of two to three finger-widths where you can still generate tension when you exhale and gently engage is very common and usually responds well to consistent deep-core work. A wider, softer gap — or a midline that domes with almost everything — means your system is having trouble managing pressure, and a structured, gentle rebuild matters even more. What the gap is NOT: a verdict. Function can improve dramatically even when a measurable gap remains, because the goal isn't a zero-millimetre midline — it's a midline that transfers force and holds tension when you move, lift, and live.
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Is it too late to fix diastasis recti?
No — and this is the myth that keeps too many women stuck. The connective tissue and the deep core system respond to progressive, well-ordered training whether you're four months or fourteen years postpartum. "Cleared isn't the same as recovered" cuts both ways: you were never given the rebuild plan, but the rebuild is still available to you. Improvement usually starts with breath mechanics and deep-core reconnection — not crunches — and progresses from there.
When should I see someone about it?
Self-checking is a starting point, not a substitute for assessment. It's worth seeing a licensed pelvic-health provider in your area if: your gap feels wide AND soft with little ability to create tension; you have a visible bulge that's painful, or any concern about a hernia; you're leaking, feeling pelvic heaviness, or having pain alongside the separation; or you've been working on it consistently for a couple of months without change. A trained provider can assess the whole pressure system — breath, ribs, pelvic floor, abdominal wall — which is what actually determines your plan.
Frequently asked questions
How do I check myself for diastasis recti at home?
Lie on your back with knees bent, place two or three fingers across your midline just above the belly button, lift your head slightly, and feel how many finger-widths fit between the muscle edges — then repeat at and below the belly button. Note the depth and firmness of the tissue too, since tension matters more than width.
How many finger-widths is a diastasis recti?
A separation of about two or more finger-widths — especially with soft, deep tissue between the edges — is the common threshold used for diastasis recti. Under two finger-widths with firm tissue is generally considered typical.
Can diastasis recti heal on its own?
It often narrows naturally in the first months postpartum, but a gap that persists usually needs targeted, progressive deep-core training to improve function. The evidence-based approach is gradual loading of the midline, not endless crunches or waiting it out.
Is the gap or the doming more important?
Function beats width. A midline that can generate tension — even with a modest gap — usually performs well, while frequent doming under effort suggests the pressure system needs retraining. That's why physiotherapists assess how your midline responds, not just its size.
Are crunches bad if I have diastasis recti?
Crunches aren't forbidden forever — they're a load your midline may not be ready for yet. Most rebuild programs restore breath mechanics and deep-core tension first, then reintroduce curl-type movements progressively once the midline can handle them without doming.
Your next step
This article is general education from a physiotherapist's perspective. It is not individualized physiotherapy advice, does not create a therapist-patient relationship, and is not a substitute for care from a licensed healthcare provider in your area. Harleen Kalra is a physiotherapist registered in British Columbia, Canada. For personalized assessment and treatment, please see a licensed pelvic-health provider where you live.