❄ The Postpartum Hub

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Do I have diastasis recti?

Most guides explain how to do the finger test — then leave you staring at your belly wondering what your result actually means. Answer four quick questions below and get a clear, plain-English read on your abdominal separation.

Before you start

How to do the self-check

Lie on your back, knees bent, feet flat on the floor. Place your fingers flat on your midline, just above your belly button, pointing down toward your feet. Lift your head and shoulders just off the floor — a small crunch, not a big one. Press gently into your midline and feel for a gap between the two muscle ridges. Repeat just below your belly button. Then answer the questions below.

Question 1 of 4

How wide is the gap?

Measure with your fingers held sideways, across the gap.

Question 2 of 4

How does the tissue feel?

Width matters, but so does the depth and firmness of the connective tissue. This part is often ignored — and it matters just as much.

Question 3 of 4

Do you see doming or bulging?

Look down at your belly while you lift your head, or when you sit up out of bed.

Question 4 of 4

How far postpartum are you?

Some separation is completely normal in the early weeks and often narrows on its own.

Your result

This is a screening tool, not a diagnosis. A pelvic floor physiotherapist or your doctor can measure your separation properly and check the things a self-check can't. Please see a professional if you have pain, a visible bulge at your midline that doesn't go away, leaking, or if something simply feels wrong.

Common questions

What counts as diastasis recti?

Diastasis recti is when the connective tissue down the middle of your abdomen (the linea alba) stretches and thins, letting the two sides of your abdominal muscles sit further apart. A gap of roughly two finger-widths or more is the usual screening threshold — but the firmness of the tissue matters just as much as the width.

Is some separation normal after birth?

Yes. Almost everyone has some separation at the end of pregnancy — the belly has to make room. For many people it narrows noticeably on its own over the first couple of months. That's why this tool asks how far postpartum you are.

Why does tissue depth matter?

Two people can have the same finger-width gap and very different function. Firm, springy tissue can generate tension and support your core well. Soft, deep tissue that your fingers sink into offers less support, even if the gap is narrow. Most online guides skip this part entirely.

Can I fix it with sit-ups and crunches?

Traditional crunches and sit-ups often make doming worse, because they increase pressure against the weakest part of your midline. Most rehab approaches start with breathing and deep core work instead, then progress gradually. If you see a cone or ridge during an exercise, that's your body signalling to back off.

Should I still see a professional?

If you can, yes — especially if you have pain, leaking, a bulge that doesn't settle, or you're not sure what you're feeling. A pelvic floor physiotherapist can assess in a couple of minutes what a self-check can only estimate.