Diastasis Recti Exercises Recovery Tracker

As you begin your journey to heal your Diastasis Recti through the exercises found in this guide, you’ll want to track your progress!

Here’s a helpful guide to do so.

It’s recommended that you first measure your gap at about 1 week post-partum, then 6 week weeks, then 12 weeks.  You’ll be measuring not only the width, but also the depth of the gap.  The measurements should be done just above the belly button, at the belly button, and below the belly button.

You may notice that the results vary depending on the position of your head – that’s ok.  So long as you are consistent in your position when measuring, the results will be sufficient to measure progress.

Another thing to keep in mind: the biggest end goal is to restore function – for strength of the abdominal muscles as well as flat appearance.  This CAN be achieved/restored without completely closing the gap.

So, a complete gap closure is not necessarily the goal, as it is not necessary to achieve the goal.

Here’s how to get started:

Diastasis Recti Exercises Recovery Tracker

Step 1:  Lay down on your back, knees bent and feet flat on the ground.
Step 2:  Slowly raise your head only (keep shoulders down) off the floor until you feel your stomach contract
Step 3:  Lay a hand above your belly button.  Press down gently.
Step 4:  Observe how wide the gap is (# of fingers) and deep (shallow, medium deep)
Step 5:  Repeat at belly button, and below belly button
Step 6:  Record on tracker

DR Tracker PDF

Diastasis Recti Exercise Tracker

Another tip:  Put the dates that you plan to measure the gap on your phone and set it for a reminder, or put it on the wall calendar if that’s how you roll.  What gets measured, gets achieved!

Celebrate yourself no matter what the measurements say.  After all, you’re taking the steps to take care of yourself!

You go, Strong Mama!



Leave a Reply

Leave a Comment

Your email address will not be published. Required fields are marked *