10/04/2026
🤰 Do You Have a Post-Pregnancy Gap?
Diastasis Recti (DR) is the separation of the abdominal muscles, common after childbirth. Knowing how to measure it is the first step toward effective recovery.
Here is how to check for a DR gap in 3 simple steps:
1) Find Your Midline: Lie on your back and place two fingers vertically above your belly button.
2) The Lift: Gently lift your head off the floor to engage your core.
3) The Measurement: Feel for the edges of your tummy muscles. Measure the gap by how many fingers fit between them.
Repeat the process about an inch below your belly button for consistency. Is your gap wider than two fingers? In the immediate weeks following childbirth, a two-finger gap is considered normal. Most women experience some degree of abdominal separation (Diastasis Recti) to accommodate a growing baby. A two-finger gap is a very common starting point for recovery. However, if you notice that the gap hasn't narrowed or become firmer after 8 to 12 weeks, or if you are experiencing:
- Doming or Coning: A visible ridge or "loaf" shape protruding from your midline when you sit up or lift something.
- Deep Sinking: Your fingers sink deep into your abdomen because the tissue lacks tension.
- Physical Symptoms: Persistent lower back pain, pelvic pressure, or urinary incontinence.
It would be best to consult with your gynaecologist to determine if you are ready to begin physiotherapy.
