How to Test for Diastasis Recti (Includes Ab Splinting Exercises)

Diastasis recti is the separation of the muscles along the midline of the abdomen. There are various reasons why a woman may develop this. For me, it had something to do with gaining about 70 lbs with baby number 2 (who was 9 lbs 8 oz) then immediately getting pregnant with baby number 3 (who was 10 lbs 2 oz) then having baby number 4 (who was 8 lbs 13 oz) exactly 2 years later.

That’s a lot of babies and a lot of weight gain!!

HOW TO CHECK FOR DIASTASIS RECTI

Lie on your back with your knees bent and your feet flat on the floor.

Place one hand behind your back. Place the other hand on your belly with the palm toward you then push your fingers in.

Lift your head and shoulders into a crunch and contract your abs.

Test the belly button and the areas three inches above and below the belly button.

A separation of 1 ½ fingers or less is normal. NOTE: If the separation is larger than the width of 3 fingers, see your doctor. You likely will need physical therapy to repair the separation.

EXERCISES TO REPAIR DIASTASIS RECTI

These are called ab splinting exercises. Do 3 sets of 12 – 15 on each side.

Lie flat on your back with your knees bent. Wrap a towel around your back and cross the sides of it, holding one side in each hand. Crunch up and pull the towel to force the muscles together.

In the same position, move one knee toward the floor, engaging the abs. When the opposite hip begins to rise, stop.

Move to your hands and your knees. Extend the right arm forward, moving your belly button toward your spine. Extend the opposite leg to add a level of difficulty.

Straight-arm plank for 30 seconds.

I’m starting these exercises today. My separation is small, so I’m not worried about seeing my doctor first. If yours is larger or you’re unsure, see your doctor first!!

As always, leave a comment or contact me with any questions.