The Finger Test: How to Check for Diastasis Recti and What Actually Helps

Introduction:

You’ve had your baby. The sleepless nights are real, the nappies are endless, and somewhere in the middle of it all you catch sight of your tummy in the mirror. It still looks pregnant. Or maybe you notice a strange ridge down the middle when you sit up out of bed, like a little tent rising from your belly.

If that sounds familiar, you might be wondering about diastasis recti. It’s one of the most common things new mums ask us about, and also one of the most misunderstood. There’s a lot of scary advice online, and plenty of quick-fix promises too.

So let’s keep it simple and honest. In this guide, we’ll show you how to check for diastasis recti at home using the finger test, what your result actually means, and the exercises and everyday habits that genuinely help your core recover.

What Is Diastasis Recti?

Your “six-pack” muscles, the rectus abdominis, run down the front of your tummy in two strips. They’re joined in the middle by a band of connective tissue called the linea alba.

During pregnancy, that band softens, thins and stretches to make room for your growing baby. As a result, the two sides of the muscle move apart. This is called diastasis recti, or diastasis of the rectus abdominis muscles (DRAM). You might also hear it called tummy muscle separation.

Here’s the reassuring part: some separation is completely normal. NHS guidance from NHS Borders explains that it affects all women in pregnancy, but to different degrees. It’s usually painless, and for many women the gap closes naturally in the weeks after birth.

It doesn’t always resolve on its own, though. One NHS pelvic health leaflet notes that for roughly 1 in 3 women it may not naturally resolve. That’s why it’s worth knowing how to check for diastasis recti yourself, so you can spot when a little extra help would be useful.

Signs You Might Have Diastasis Recti

You can’t always see it, but common signs include:

• A soft gap or dip down the middle of your tummy, above or below your belly button
• A ridge or “doming” down the centre when you sit up, cough or lift your head off the pillow
• A tummy that still looks pregnant months after birth, even though you’ve lost weight elsewhere
• A feeling that your core is weak, wobbly or “disconnected”
• Lower back pain, especially when lifting or carrying your baby
• Pelvic floor symptoms, such as leaking when you cough or sneeze

None of these on their own means you definitely have a significant separation. Learning how to check for diastasis recti with the finger test helps you build a clearer picture.

When Should You Check?

You can feel for a gap from a few days after birth, but it’s normal for it to be wide at first. Many women find it more useful to check from around two weeks onwards and again at about six weeks, when the early healing has happened.

If you’re wondering how to check for diastasis recti after a caesarean section, wait until your wound has healed and you feel comfortable lying on your back and lifting your head. If you’re unsure, ask your midwife, GP or physio first.

How to Check for Diastasis Recti: The Finger Test

Here’s how to check for diastasis recti at home in about two minutes. Go slowly and gently. This is a check, not a workout.

1. Lie on your back on the bed or floor with your knees bent and feet flat. Rest your head on a pillow and let your tummy relax.
2. Find your belly button. Place the fingertips of one hand on it, with your fingers pointing across your body (side to side, not head to toe) and your palm facing you.
3. Gently lift your head and shoulders just a little off the pillow, as if starting a very small curl-up. Breathe out as you lift. Your other hand can support your head.
4. Feel for the edges of the muscle. As you lift, you should feel the two sides of the muscle firm up on either side of your fingers. Notice how many fingers fit in the gap between them.
5. Notice the depth. Do your fingers sink deep into a soft hollow, or does the middle feel firm and springy? Depth and tension matter as much as width.
6. Check above and below. Repeat the test about 3–4cm (two finger widths) above your belly button and again below it. The gap is often different in each spot.
7. Look for doming. As you lift your head, watch whether a ridge or tent shape pops up along the middle of your tummy.

Tip: it can help to jot down your results, for example “2 fingers at the belly button, 1 finger above, soft and deep”. Checking every couple of weeks lets you see whether things are improving.

What Your Finger Test Results Mean

Once you know how to check for diastasis recti, the next question is what the numbers mean. As a general guide, based on NHS physiotherapy advice:

• One to two finger widths: very common after pregnancy and usually not a problem. NHS Borders says this kind of gap will usually heal within about 6–8 weeks of having your baby.
• More than two finger widths with doming: worth getting checked by a women’s health physiotherapist, who can give you a tailored programme.
• A firm, springy midline: a good sign, even if there’s still a small gap. It means the tissue is able to take some tension.
• A soft, deep gap where your fingers sink in easily: suggests the tissue needs more support and guided exercise.

Width isn’t the whole story. Many physios now pay just as much attention to how the midline feels and how your core works as a whole: your breathing, your pelvic floor and how you move day to day. A narrower gap that feels soft can need more help than a wider gap that feels firm.

See your GP if: you notice a lump or bulge that doesn’t go away when you lie down, pain in the middle of your tummy, or a bulge around your belly button that hurts. These can be signs of a hernia and should be checked.

What Actually Helps: Rebuilding Your Core

Knowing how to check for diastasis recti is the first step. The good news is that the right kind of exercise can make a big difference. The key is to start gently and build up gradually, rather than either avoiding your core completely or diving straight back into hard workouts.

These exercises are based on standard NHS pelvic health physiotherapy advice. Aim to do them two or three times a day in the early weeks.

1. Breathing and deep core connection

Lie on your back with your knees bent.Take a deep breath in, allowing the belly and ribcage to inflate. As you exhale, draw the abdomen inward toward the spine gently, as if closing up a pair of jeans. Breathe normally for 5-10 seconds before returning to normal. Repeat up to 10 times. Once this feels easy, try it sitting and then standing.

2. Pelvic floor squeezes

Your pelvic floor and deep tummy muscles work as a team. Squeeze and lift as if stopping yourself passing wind and wee. Do long holds of 5–10 seconds, and some quick squeezes too. Many women find it easier to combine this with the breathing exercise above.

3. Pelvic tilts

Lying with your knees bent, gently tighten your deep tummy muscles and flatten your lower back into the floor by tilting your pelvis. Hold for a few seconds, then relax. Repeat up to 10 times.

4. Heel slides

Lying with your knees bent, draw in your lower tummy, then slowly slide one heel along the floor until your leg is straight, and slide it back. Keep your tummy flat and your back still. Repeat up to 10 times on each side.

5. Knee rolls

Lying with knees bent and together, slowly let them roll to one side within a comfortable range, then back through the middle to the other side. This keeps your back and hips moving gently.

As your core gets stronger, a physio can help you progress to more challenging exercises and, eventually, back to running, gym work or whatever you enjoyed before pregnancy. The aim isn’t to avoid using your tummy forever. It’s to build it back up so it can cope with everything life with a baby throws at it.

Everyday Habits That Protect Your Core

What you do between exercises matters just as much. These small changes help your tummy recover:

• Get out of bed the log-roll way. Bend your knees, roll onto your side, lower your legs off the bed together and push up with your arms. Avoid sitting straight up like a sit-up.
• Lift with care. Bend your knees, keep the load close, breathe out and gently draw in your tummy as you lift. Avoid twisting while lifting.
• Switch sides when carrying your baby. Try not to always rest them on the same hip.
• Stand and walk tall but relaxed, rather than slumping or arching your back.
• Avoid straining on the toilet. Keep your fluids up, eat plenty of fibre, and support your tummy with your hand if you need to.
• Support your tummy when you cough or sneeze by placing a hand or a folded towel over it.

What to Avoid in the Early Weeks

In the first weeks after birth, and until your core feels stronger, NHS physiotherapy leaflets advise avoiding:

• Sit-ups and crunches
• Heavy lifting and carrying
• High-impact exercise such as running or jumping
• Any exercise that makes your tummy dome or bulge
• Getting up from lying by pulling yourself up and twisting at the same time

This doesn’t mean these things are off limits forever. Most women can return to them with the right preparation, and a physio can help you plan when and how.

When to See a Women’s Health Physio

If you’re not sure how to check for diastasis recti accurately, or your results worry you, a physio can check it for you. It’s worth booking an assessment if:

• Your gap is more than two finger widths and your tummy domes when you sit up
• The gap isn’t improving by around 6–8 weeks after birth
• You have back pain, pelvic pain or pelvic floor symptoms such as leaking
• You want to return to running, the gym or sport and aren’t sure where to start
• You simply feel your core isn’t working the way it should

A women’s health physiotherapist will check your tummy properly, assess your pelvic floor and posture, and design an exercise plan that suits your body and your daily life. If diastasis recti is causing back ache, our back pain physiotherapy page explains how we help with that too.

Why Home Physio Works So Well for New Mums

Let’s be honest: getting to a clinic with a newborn is a mission. Feeds, nappies, naps, car seats, parking, and then trying to concentrate while your baby cries in the corner. With physiotherapy at home, your physio comes to you, and you can be treated on your own sofa or floor, with your baby close by.

It also means your physio can show you how to lift your baby out of the cot, get in and out of bed, and manage feeding positions in your actual home, which makes the advice instantly practical. Learn more about home visit physiotherapy, or read what to expect from a home visit if it’s your first time.

Every FlexAura physio is HCPC-registered, enhanced DBS-checked and insured, and we cover cities including London, Manchester, Birmingham, Leeds, Bristol, Liverpool, Edinburgh and Glasgow. A first home visit is £110 and follow-ups are £99, with no travel fees and nothing to pay until after your visit. See our pricing page for details.

Frequently Asked Questions

How do I know if I have diastasis recti?

The easiest way is the finger test: lie on your back with knees bent, lift your head slightly and feel for a gap down the middle of your tummy at, above and below your belly button. A gap wider than two fingers with doming is worth getting checked.

Is diastasis recti normal after pregnancy?

Yes. Some separation happens in all pregnancies. A gap of one to two finger widths is common and usually improves within 6–8 weeks.

Can diastasis recti heal years later?

Many women see real improvement with the right exercise programme, even years after having a baby. It’s never too late to work on your core.

Do I need surgery?

Most women don’t. Surgery is usually only considered in a small number of cases, for example where there is a hernia or significant symptoms despite physiotherapy. Your GP can advise.

Can men or women who haven’t been pregnant have diastasis recti?

Yes, although it’s far less common. It can be linked to weight changes or heavy straining. The same finger test can be used.

Be Kind to Your Body

Your body has done something remarkable. Learning how to check for diastasis recti gives you useful information, not a verdict. Whatever your result, gentle, consistent exercise and a bit of expert guidance can help your core feel strong and supportive again.

Book a women’s health physiotherapist today or call 07782 610 633 for a friendly chat about your recovery.

This article is for general information and isn’t a substitute for personalised medical advice. If you have pain, a bulge that doesn’t go away, or any concerns after giving birth, speak to your midwife, health visitor, GP or a qualified physiotherapist.