How to Check for Diastasis Recti: A Step-by-Step Guide

It’s not hard to find out for sure if you have a diastasis. You can either check yourself for one, or you can find a licensed provider of the Tupler Technique® in your area who can do it for you.

Here’s how to check yourself for a diastasis:

You can also watch the video on how to check for a diastasis here.

Lie on your back with your knees bent. With your fingers pointing down toward your feet, hold your fingers flat on your belly. You need to check at three places: at your bellybutton; three inches above your bellybutton; and three inches below it. Press your fingers down as you lift your head from the floor very slowly, making sure to keep your shoulders on the floor. If you feel a gulley along the midline of your body, that’s a diastasis. The more fingers you can fit in the gap, the worse your diastasis is. (I’ve worked with clients who have anywhere from a two-finger to a ten-finger-wide separation.)

Along with assessing the width of your diastasis, you also want to take note of its depth and overall condition. Does it feel very deep, or is it relatively shallow? Is there any firmness to connective tissue, or does the tissue have great laxity when you press on it?

The Diastometer: A Universal Measure

Since everyone has different-sized fingers and there has previously been no standardized way to measure the width or depth of a diastasis, I realized we needed a universal system of measure. In response, I invented the Diastometer, a nifty little device that lets you measure the width in centimeters and the depth in standardized terms. You don’t absolutely need the Diastometer just to check to see if you have an abdominal separation, but it sure makes it easier to see how big it is and accurately keep track of your progress while doing The Tupler Technique® program.

Checking for diastasis recti is an essential step in understanding your abdominal separation. By following these simple techniques, you can assess the width, depth, and condition of your diastasis on your own. Consider using the Diastometer for more accurate measurements and tracking your progress as you embark on The Tupler Technique® program. Take control of your diastasis recti journey and regain your core strength today!

To learn more about Diastasis Recti & the Tupler Technique® read this article: DIASTASIS RECTI RESEARCH AND EVIDENCED BASED EXERCISE PROGRAM

To view my programs click this link: Program Packages for Men

Watch the short video below to know what a diastasis is.