How to Detect Diastasis Recti Early: Simple At-Home Tests & Why Early Diagnosis Matters

PhysioMatters
6 days ago
3 min read

What Is Diastasis Recti?

Diastasis Recti, commonly known as "abdominal separation," occurs when the two halves of the rectus abdominis muscle (your “six-pack” muscles) separate along the Linea Alba—a connective tissue that runs vertically down the midline of your abdomen.

While often associated with pregnancy, Diastasis Recti isn’t limited to postpartum women or older women. It can also affect:

Men
Individuals with obesity
People with poor posture
Those who engage in heavy lifting or repetitive abdominal strain
Anyone with chronic coughing or rapid weight fluctuations

The severity of this separation can range from mild (asymptomatic) to more pronounced cases involving visible abdominal bulging, core instability, back pain, and reduced physical function.

Why Early Detection of Diastasis Recti Is Important?

1. Improved Physical Appearance & Body Image

Many individuals mistake abdominal bulging for stubborn belly fat or poor posture. In truth, a protruding belly might be a sign of muscle separation. Early detection allows targeted core rehabilitation, reducing the abdominal bulge and improving emotions and body confidence.

2. Prevention of Complications

Untreated Diastasis Recti may lead to:

Lower back or pelvic pain
Pelvic floor dysfunction
Urinary incontinence
Hernias (protrusion of abdominal organs)

Emotional and psychological struggles are often overlooked, yet they are also very real challenges faced by those living with diastasis recti.

Detecting the condition early gives you the opportunity to address muscle weakness before it spirals into chronic issues.

3. Enhanced Core Stability for Daily Living

Core strength is vital for spine and pelvic support. Diastasis Recti can compromise your ability to:

Lift heavy objects
Perform exercises safely
Bend, twist, or sit comfortably
Engage in daily activities without strain or discomfort

Starting physiotherapy early helps to restore function, reduce discomfort, and prevent limitations.

Simple Self-Tests You Can Try at Home

Before visiting a physiotherapist, here are three easy self-tests to check if you may have Diastasis Recti. These are not diagnostic tools but can guide you to seek professional advice if results seem abnormal.

Test 1: The Finger Width Test

Using finger to test for diastasis recti

Purpose: To feel the size of the abdominal gap.

Instructions:

Lie on your back with knees bent, feet flat on the floor.
Place your fingers horizontally (not vertically) into your belly button.
Lift your head and shoulders slightly (like a mini crunch).
Feel for a gap between the left and right abdominal muscles.
Repeat the same 2 cm above and below the belly button.

What to Look For:

A gap wider than two finger widths may indicate Diastasis Recti.

Test 2: The Bulging Test

Purpose: To visually observe any abnormal abdominal doming.

Instructions:

Lie on your back with knees bent.
Gently lift your head and shoulders off the ground.
Look at your abdomen.

What to Look For:

A visible bulge or doming down the midline of the abdomen is a strong indicator.

Test 3: The Functional Sit-Up Test

Purpose: To evaluate core activation and functional strain.

Instructions:

Lie on your back with knees bent.
Place hands on your abdomen.
Sit up slowly, as if getting out of bed.

What to Look For:

If your abdomen bulges or domes during this movement, it may suggest Diastasis Recti.

When Should You Seek Professional Help?

If you notice any of the following, it’s time to consult a trained physiotherapist:

A persistent gap wider than two finger widths
Visible abdominal doming
Back pain or pelvic discomfort
Urinary leakage
Difficulty performing daily movements

Not sure if a physiotherapist is the right fit for your recovery? Explore our expert guide on "Choosing the Right Physiotherapist for Diastasis Recti Treatment in Singapore" to make an informed decision with confidence.

What to Expect at PhysioMatters?

At PhysioMatters, our physiotherapists—Claire, Xan, and Danielle—specialise in Diastasis Recti rehabilitation using a combination of hands-on assessment and Real-Time Ultrasound Imaging.

We evaluate:

The extent and depth of abdominal separation
Associated muscle weakness
Posture, breathing, and pelvic floor function

From there, we develop a personalised treatment plan including:

Safe, progressive core exercises
Breathing and posture techniques
Functional movement training
Real-time feedback to support healing

Our goal is to help you rebuild your core, improve physical confidence, and prevent future complications.

Next Steps: Let’s Get Started

If you're unsure whether you have Diastasis Recti or you're ready to begin your recovery, don’t wait.

Reach out to the PhysioMatters team for an expert assessment and customised recovery plan.

Contact us today to book your consultation or ask questions. We’re here to help you feel stronger, more confident, and supported every step of the way.

Claire

Senior Physiotherapist in Women’s and Men’s Health – PhysioMatters