Performing a self-evaluation for diastasis recti is simple and can be seen in the video, below.
Lie on your back with your knees bent and feet on the ground. First, assess the midline of your body, the linea alba without any contraction of the abs. Then, perform a small crunch and feel your midline again. You are assessing how many finger-widths the distance is. It is a good idea, in the first few check-ups postpartum, to have a professional evaluate you, but it is also valuable to also learn how to do on your own to monitor any separation over the following weeks and months.
Sign of Diastasis Recti
- A protrusion from the midline with contraction
- Greater than 2.5 finger widths
Video source: Enhanced Movements