Diastasis Recti Self Asessment
Core & Pelvic Floor Restore • 48s
It is important to note that there will be a little bit of a separation of the abdominal muscles during the first several days/weeks after labor and delivery as your uterus goes through a process called involution. During involution, the uterus is contracting back down from the expanded size to a size that is closer to the size of your fist. So, I suggest waiting about 6 weeks before you check to see if you have DR!
How to Check:
1. Begin by lying on your back with your knees bent and feet flat.
2. Place the fingers of one hand, palm facing toward you, at the level of the umbilicus.
3. Slowly lift your head, neck, and shoulders off the floor into a mini crunch position while gently pressing your fingertips down.
4. Assess for gapping or separation between the two rectus halves (the right and left side of your abdomen). It is normal to have from no gap at all up to a one-and-a-half-finger gap between the two rectus halves. A gap of more than two fingers wide indicates the presence of diastasis recti.
5. Repeat this process at both three fingers above and three fingers below the umbilicus.
It is important to remember that a DR is common in the postpartum period because of the physiological and hormonal changes that occur with pregnancy.
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