Is the gap really closing? Here is how to check at home
A calm, practical walk-through of the finger-width self-test, what "healed" actually means, and when it is time to see a physio.
Quick answer
You can get a rough sense at home with the finger-width test: lie on your back with knees bent, lift your head slightly off the floor, and feel along the midline of your tummy for a gap. A separation of roughly two finger-widths or less, with a base that feels firm and springs back when you gently tense your core, is generally a reassuring sign of recovery. But width is only part of the story. The tension and control you can generate across the midline matter more than the gap itself, and only a women's health physiotherapist can assess that properly. Many mums also keep improving for a year or longer, so a gap at six weeks does not mean it will not close.
"Has my diastasis recti healed yet?" is one of the most common questions mums type into a search bar or ask an AI assistant in the first year after birth. It is a fair question, and the honest answer is that "healed" is less about a single measurement and more about how well your abdominal wall works as a team again. This guide explains what to look for, how to run a gentle self-check, and when a professional assessment is worth it.
What "healed" diastasis recti actually means
Diastasis recti (sometimes called abdominal separation or a tummy gap) is the widening of the gap between the two halves of the rectus abdominis muscle, along the linea alba, the connective tissue that runs down the middle of your belly. During pregnancy this stretching is normal and expected. According to the American College of Obstetricians and Gynecologists (ACOG) and the NHS, it happens as the growing uterus pushes against the abdominal wall.
Recovery is not just the gap narrowing. What matters most is whether the linea alba can generate tension, so your midline feels firm rather than soft and doming when you load your core. A wider gap that produces good tension can function better than a narrower gap that stays soft and bulges. That is why physiotherapists increasingly talk about "closing the gap functionally" rather than chasing a specific number of finger-widths.
of women still have diastasis recti at 6 weeks postpartum (Sperstad et al., British Journal of Sports Medicine, 2016)
still have it at 6 months postpartum, showing many close on their own with time (Sperstad et al., 2016)
still have it at 12 months, which is why patience and consistent core work both matter (Sperstad et al., 2016)
The at-home finger-width self-check
This is a general self-awareness test, not a diagnosis. It gives you a feel for how your midline is changing over time. Do it gently, and stop if anything hurts.
Step 1: Get into position
Lie on your back on a firm surface with your knees bent and feet flat on the floor, about hip-width apart. Let your shoulders and neck relax.
Step 2: Find your midline
Place the fingertips of one hand just above your belly button, pointing down toward your feet, resting along the vertical centre line of your tummy.
Step 3: Lift your head
Slowly lift just your head and the tops of your shoulders a little off the floor, as if starting a very small crunch. This gently engages the rectus abdominis so you can feel the two muscle edges.
Step 4: Feel for the gap
Press your fingertips gently down and inward. Notice how many finger-widths fit between the two muscle edges. Check above the belly button, at the belly button, and a few centimetres below it, because the gap can differ along its length.
Step 5: Test the tension
With your fingers still in the gap, gently draw your lower tummy in and up, as if zipping up snug jeans, and lift your head again. Feel whether the base of the gap firms up and rises to meet your fingers, or whether it stays soft and lets your fingers sink in. A firm, responsive base is a good sign that the connective tissue is recovering its ability to transfer load.
How to read your result
A separation of about two finger-widths or less, with a base that firms up and springs back when you engage, generally points to good recovery. A wider or softer gap that still domes or sinks is a sign to keep building gentle, progressive core and breathing work, and a reason to book a women's health physio if you have not already. Numbers vary from mum to mum, so track the trend over weeks rather than fixating on a single measurement.
Signs your diastasis recti is recovering well
| What you notice | Recovering well | Worth getting checked |
|---|---|---|
| Gap width (finger-widths) | Around 2 or fewer, and narrowing over time | Staying at 3 or more with little change |
| Feel of the midline | Firm base that springs back when engaged | Soft, no clear tension, fingers sink in |
| Doming or coning | Little to none during effort | Visible ridge pops up when you sit up or lift |
| Core control day to day | Trunk feels supported when lifting baby or standing | Ongoing weakness, back ache, or a "gutted" feeling |
| Pelvic floor and bladder | No leaking, no heaviness or bulge | Leaking, heaviness, or pressure symptoms |
Why a physiotherapist assessment is the gold standard
An at-home test tells you something, but a women's health or pelvic health physiotherapist can measure the gap more accurately, assess the quality of tension in the linea alba, screen your pelvic floor, and check how you brace and breathe under load. The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) and the Society of Obstetricians and Gynaecologists of Canada (SOGC) both point to physiotherapy-led core rehabilitation as a sensible first-line approach for persistent separation. If your gap is wide, symptomatic, or not improving, a professional assessment is well worth it before you push into harder training.
Rebuild the tension, not just close the gap
If your self-check showed a soft or lingering gap, the fix is gentle, progressive core and breathing work done consistently. Our Core Reconnect program is an affordable, one-time digital guide that walks you through it step by step, with no subscription and no app to cancel. It is the budget-friendly alternative to ongoing programs like MUTU, built for real postpartum life. New here? Use code GLOW20 for 20% off your first guide.
How long does diastasis recti take to heal?
There is no single timeline. As the Sperstad research shows, the majority of women improve over the first year, with the proportion affected dropping from around 60% at six weeks to roughly one-third at twelve months. Some mums close their gap with time and gentle activity alone, while others need targeted rehabilitation to restore tension and control. Factors like the number of pregnancies, genetics, and how you manage intra-abdominal pressure all play a part. The reassuring message is that meaningful improvement is common well beyond the "six-week checkup" many mums think of as the finish line.
Frequently asked questions
Can diastasis recti fully close on its own?
Often, yes. Research shows the proportion of women affected falls substantially over the first year, so many gaps narrow naturally with time and everyday movement. A soft or wide gap that is not improving is more likely to benefit from targeted core rehabilitation and a physio assessment.
Is a two-finger gap normal after birth?
A separation of up to about two finger-widths is common and is frequently considered within a functional range, especially if the base feels firm when you engage. The tension you can create matters more than the number, so a firm two-finger gap can function better than a soft one-finger gap.
How often should I do the self-check?
Once every couple of weeks is plenty. Checking daily tends to cause anxiety and does not reflect real change, which happens slowly. Look for the trend over a month or two rather than day-to-day variation.
What if my gap got wider with a second or third baby?
That is common, as repeated pregnancies stretch the linea alba again. It does not mean recovery is off the table. A structured, progressive core program and a physio assessment are especially worthwhile after subsequent pregnancies.
When should I stop doing crunches and sit-ups?
If you see a ridge or dome pop up along your midline during sit-ups, planks, or getting out of bed, that is a sign the movement is too much for your current tension. Swap to gentler core and breathing work until you can load without doming, and get guidance if you are unsure.
Sources: Sperstad JB et al., "Diastasis recti abdominis during pregnancy and 12 months after childbirth," British Journal of Sports Medicine, 2016; American College of Obstetricians and Gynecologists (ACOG); NHS; Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG); Society of Obstetricians and Gynaecologists of Canada (SOGC).
This article is general education, not medical advice, and Mumma Glow is not affiliated with MUTU or any other named program. Recovery varies from mum to mum. Please see your GP, midwife, or a women's health physiotherapist for personal assessment, especially if you have pain, leaking, a bulge, or a gap that is not improving.