How to Measure Diastasis Recti on Yourself

Most women have trouble measuring a diastasis recti on themselves. The reason can be that the measurement itself is confusing or that they are uncomfortable with feeling this disorder on themselves. The picture above demonstrates a 3 finger diastasis recti, or separation of the abdominal wall. The measurement simply evaluates how many fingers you can fit width-wise at your abdomen in 3 places.

1.) Lay on your back with your knees bent up. Place your hand over your navel. 

2.) Perform a half sit up. Try to gently place as many fingers as you can in the space at your navel. Record the number.

3.) Perform this same process at the point 3 cm above your navel.

4.) perform this same process at the point 3 cm below your navel.

A normal diastasis recti is considered 1.5 finger separation. To me, this seems silly for 2 reasons. Every woman has a different sized hand and fingers. Also, this measurement is not technically scientific. I have been trying to come up with a better way to measure and will report back when I figure it out! For now this measurement works just fine.

If you are uncomfortable with feeling for the diastasis recti on your own then you are not alone. You can also ask your significant other or spouse. Feel free to contact me questions on this.

Jennifer Doyle