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The Diastasis Recti (DR) Test

Diastasis Recti (DR), also known as abdominal separation.

You can use the following test while pregnant or post birth. If you are unsure, speak to your doctor or midwife or a pre/post natal exercise specialist and ask them to check you. Always speak to your medical professional if you have pain or bulging from the belly button.

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Question 1 of 1

1.     Lay on your back with your knees bent and your feet flat on the floor.
 
2.     Exhale and lift your head and shoulders off the floor – put one hand behind your head to support your neck.
 
3.     Make sure you contract your rectus abdomens muscle – bring your rib cage closer to your hips, rather than just bringing up your head.
 
4.     Place your fingers in a horizontal position across your belly button and feel above, over and below the belly button. Assess the width and depth of the gap. It is also relevant if there is a gap how firm or loose the sheath under the belly button feels.

A

The gap is MORE than 2 cm (about 2.5 fingers wide)

B

The gap is LESS than 2 cm (about 2.5 fingers wide)

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