60-second self-check · free

Diastasis Recti self-check.

The exact 4-step screen I run at session one with new postpartum clients — turned into a guided self-check you can do at home in under a minute.

Before you start

What you'll need.

·A flat surface to lie on (yoga mat, bed, floor)
·About 60 seconds
·OB or midwife clearance for postpartum exercise (typically 6+ weeks vaginal, 8+ weeks C-section)

You'll measure the width + depth of any gap above and below your belly button, watch for doming when you tense, and answer a question about pelvic floor symptoms. I'll give you a personalized result and what to do next.

This is education, not medical advice. A self-screen is a starting point — a hands-on screen with a pre/postnatal certified coach or pelvic floor PT is more accurate. If you have severe pain, visible bulging, or any signs of hernia, see your OB or a pelvic floor PT before training.