Diastasis Recti, commonly referred to as "abdominal separation," is a condition in which the two halves of the rectus abdominis muscle, commonly known as the "six-pack" muscles, become separated along the midline of the abdomen. This separation occurs at the Linea Alba, the connective tissue that runs down the center of the abdomen. While Diastasis Recti is most commonly associated with pregnancy due to the increased pressure placed on the abdomen, it can affect anyone—both men and women—at any stage of life.
The condition is not limited to post-pregnancy women; factors such as obesity, heavy lifting, chronic coughing, or poor posture can also contribute to the development of Diastasis Recti. It can also arise in individuals who have experienced rapid weight gain or loss, or who engage in activities that put repetitive strain on the abdominal wall. The separation can vary in severity, and in some cases, it may not cause any noticeable symptoms, while in others, it can lead to discomfort, pain, and a visible bulge in the abdomen, especially when engaging the core muscles.
Over time, the separation of the rectus abdominis can weaken the core, which may result in reduced stability, back pain, and difficulties with posture. Individuals with Diastasis Recti might also experience challenges with activities that involve lifting, bending, or physical exertion, as the integrity of the abdominal muscles is compromised.
Before seeking Diastasis Recti treatment, there are a few simple self-tests you can perform at home to check for Diastasis Recti. These tests can help you identify whether there is a separation in your abdominal muscles and how severe it might be. However, it's important to remember that while these tests can be helpful, trained Physiotherapist such as myself (Claire) can provide a more accurate diagnosis and treatment plan.
Test 1: The Finger Width Test
Lie on your back with knees bent and feet flat. No Pillow
Place your fingers - horizontally not vertically in your belly button.
Lift your head and shoulders slightly off the surface (like a crunch).
Feel the gap between your muscles.
Repeat above and below the belly button x 3 for better accuracy.
What to look for:
A gap wider than 2 finger widths indicates diastasis recti.
Repeat 2cm above and below the belly button for a full check.
Test 2: The Bulging Test
Lie on your back with knees bent.
Lift your head and shoulders like a small crunch.
Look at your stomach for any bulging in the middle.
What to look for:
A visible bulge or doming is a strong sign of diastasis recti.
Test 3: The Functional Test
Lie on your back with knees bent.
Place your hands on your stomach.
Sit up as if getting out of bed.
What to look for:
If your abdomen bulges or domes as you sit up, it may suggest diastasis recti.
When to Seek Help?
If you notice a gap wider than 2 finger widths or experience back pain, pelvic discomfort, or urinary leakage, please come in for a professional Assessment from our team at PhysioMatters (Claire, Xan and Danielle) and strengthening plan.
What’s Next?
If you suspect Diastasis Recti, come in for an assessment. At PhysioMatters, we use hands-on palpation and Real-Time Ultrasound imaging to assess YOUR separation and any related muscle weakness. We will create a personalised exercise plan to strengthen YOUR core and support the healing of your abdominal wall.
Send us an enquiry and we will reply as soon as possible. Have a nice day.
Claire
Senior Physiotherapist in Women’s and Men’s Health - PhysioMatters
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