If you’re still noticing a soft bulge in your belly or doming when sitting up after pregnancy, you may be dealing with abdominal separation—a condition also known as diastasis recti. The good news? You can check for this condition safely and easily at home. Understanding your body is the first step toward healing it properly.
What Is Abdominal Separation After Pregnancy?
Abdominal separation, or diastasis recti, occurs when the two sides of your rectus abdominis (six-pack muscles) pull apart at the midline. This happens as the belly stretches during pregnancy and the connective tissue (linea alba) thins and weakens. After birth, this tissue doesn’t always snap back, leaving a visible or palpable gap in the middle of the abdomen.
Step-by-Step Guide to Check for Diastasis Recti
You can check yourself in just a few minutes. Here’s how:
- Lie on your back with your knees bent and feet flat on the floor.
- Place one hand behind your head and the other fingers pointing downward just above your belly button.
- Gently lift your head off the floor while keeping your shoulders down (like a tiny crunch).
- With your fingers, feel for a gap between the muscles.
- Check in three places: above the belly button, at the belly button, and below the belly button.
What to Feel For: Width, Depth & Tissue
You're checking for three things:
- Width: How many fingers fit into the gap? Anything more than 2 fingers wide is considered a separation.
- Depth: Does your hand sink in deeply, or does the tissue feel firm? Softer, deeper gaps indicate weaker connective tissue.
- Tension: Is there any resistance when you press? Weak tension suggests the need for targeted healing.
Remember: width is only one part of the equation. The quality of your connective tissue and core function matters just as much.
When and How Often to Perform the Check
You can check yourself as early as a few weeks postpartum. Ideally, perform the check when:
- You’re well-rested and relaxed
- You haven’t just eaten (a full belly can affect results)
- You’re wearing supportive clothing or a Tupler splint if already using one
Check once every week to monitor progress. Avoid checking daily—it may increase anxiety and minor day-to-day changes are normal.
What to Do If You Have a Separation
If you’ve found a gap of two or more fingers, you’re not alone. Abdominal separation after pregnancy affects two-thirds of women—and many go undiagnosed. The most important next step is choosing a healing method that:
- Repositions the muscles toward the midline
- Strengthens the connective tissue, not just the muscle
- Teaches safe movement and posture
That’s exactly what the Tupler Technique® does. You can learn how to start in our Free Introductory Workshop.
When to See a Specialist
If your gap is wider than four fingers, or you feel severe weakness, pain, or signs of pelvic floor issues, it’s best to consult a Tupler-trained professional. While self-checking is helpful, a trained specialist can assess your tissue quality, breathing mechanics, and posture for a complete picture.
