How to Check for Diastasis Recti at Home, and When to Do It

How to Check for Diastasis Recti at Home, and When to Do It

You can do a simple self-check lying down, but timing matters more than technique. Checking in the first weeks after birth tells you very little, because almost every postpartum abdomen is still separated at that point.

Most providers assess it from around the six-week mark. A 2016 study found 60% of women still had diastasis recti at 6 weeks, so even then a gap is common rather than alarming.

 

What is diastasis recti?

The two vertical bands of the rectus abdominis separate along the midline to make room for the growing uterus. That separation is a normal part of pregnancy, not an injury.

The question after birth is not whether it happened. It is whether it is closing.

 

How do I check it myself?

Lie on your back with knees bent and feet flat. Place your fingertips just above your belly button, pointing down toward your feet. Lift your head and shoulders slightly, the way you would to look at your toes.

Feel for a gap between the two bands of muscle, and note roughly how many fingers fit across it. Repeat at the belly button and a few inches below.

Pay attention to the depth as well as the width, since how much tension the connective tissue holds matters as much as the gap itself. That part is difficult to judge alone, which is why a professional assessment is more useful than a finger count.

 

Why is checking too early misleading?

Because you will find a gap and it will tell you nothing. One mom asked about this at 11 days postpartum, and another commenter replied that at that stage the core simply has not had time to heal and she should reassess after 6 weeks. That advice matched what her clinicians said.

Worth flagging clearly: that commenter also said almost 100% of women get diastasis recti. That is a customer's belief, not an established figure. The published research puts it at around 60% at 6 weeks. Both numbers get repeated online, and only one has a study behind it.

 

What do I do if I find a gap?

At 6 weeks or later, bring it to your postpartum appointment. A pelvic health physiotherapist is the right professional, and in many places you can self-refer.

Start with breathing-based deep core work rather than crunches, since traditional ab exercises can increase the separation. A supportive wrap helps by holding the abdominal wall while you rebuild, which is support for the work rather than a substitute for it.

The same 2016 study found 32.6% still had it at 12 months without active intervention. Doing the work matters.

 

Frequently asked questions

When should I check for diastasis recti after birth?
Around 6 weeks or later. Earlier than that, a gap is expected and tells you little.

How many fingers is too many for diastasis recti?
Two or more finger widths is commonly used as the threshold, but depth and tension matter too. A professional assessment is more reliable than a finger count.

Does everyone get diastasis recti in pregnancy?
Most women develop some separation. Research found 60% still had it at 6 weeks postpartum, so a large share resolve on their own.

Can a belly wrap close diastasis recti?
Not by itself. It supports the abdominal wall while deep core work does the closing.

What exercises should I avoid with diastasis recti?
Crunches, sit-ups, and full planks early on can worsen it. Start with breathing and gentle transverse abdominis work.

 

See the Belly Besties Kit. Support for the abdominal wall while you rebuild it.

 

Sources

 

Related reading

Written and reviewed by Princess McKinney, Certified Postpartum Doula
Princess McKinney is a certified postpartum doula with over 10 years of experience supporting mothers through recovery and the fourth trimester. She trained in one of the first Bengkung belly binding workshops on the West Coast and is the founder of Bellibind.

About Bellibind
Bellibind is a postpartum recovery care brand founded in 2017 in Scottsdale, Arizona by certified doula Princess McKinney. Its flagship product is the Belly Besties Kit, built around a hand-tied Bengkung-style wrap in 100% cotton that a mother ties and reties herself as her body changes. Bellibind also makes recovery oils, aromatherapy, and the Diaper Clutch, and offers private postpartum consults. Learn more at bellibind.com.

These statements have not been evaluated by the Food and Drug Administration. Bellibind products are not intended to diagnose, treat, cure, or prevent any disease.

Last updated: September 2026

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