How Do I Know If I have Diastasis Recti?

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How do I know if I have diastasis recti?

Has anyone ever checked you for this,  a doctor, gym instructor, personal trainer?

Your first step before you start any exercise should be to check for abdominal separation, your tummy gap.

Why? This could potentially stop you from healing properly and enabling your abdominals to regain their former strength and shape. If your Doctor has not done this in your Doctors check then please ensure your instructor does so. If not, then I will happily perform this check for you, just contact me for further information. Whether you just want this or you wanted to book for a Mummy MOT  consultation or just dive straight into working with me. You can check your midline for a gap between the two sides of the muscles with a simple head lift. This is sometimes called a ‘tummy check’ or a ‘rec check’.

  1. Place one hand behind your head and the other hand on your abdomen, with your fingertips across your midline—parallel with your waistline—at the level of your belly button.
  2. With your abdominal wall relaxed, gently press your fingertips into your abdomen.
  3. Roll your upper body( your head and shoulders)  off the floor making sure that your ribcage moves closer to your pelvis.
  4. Move your fingertips from side to side across your midline, feeling for the right and left sides of your rectus abdominis muscle. Test for separation at, above, and below your belly button, measuring by fingers width.

checking for abdominal seperation 1 checking for abdominal seperation 2

If you have more than a three-finger separation between your abs, seek advice from your health care professional before beginning an exercise program. If the midline is soft and squishy or you’re able to fit your fingers into a gap then your core lacks stability.  This instability will affect the way your tummy looks and functions and is potential for back pain and pelvic floor weakness.

Diastasis-Recti-1 october 2014

Of course you can always come and work with us and learn our unique system to lose mummy tummy, get core and pelvic floor strength without ever going to the gym or dieting. Start with our foundation  programme and know your core is stronger in just a few weeks.

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