Core Rehab Tracker
Log your weekly gap check, time your 10-minute session, and watch your core and symptom scores change week by week. No account, nothing leaves your phone.
3 · What is changing
Bars = gap width at the navel (fingers, lower is narrower). Line = core connection 0 to 5. Dots = symptoms. Progress reads: firmer, then narrower, then no doming; symptoms down; core up.
| Week | Navel | Above / below | Depth | Doming | Core | Sympt. | Energy | Note |
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See a pelvic floor physical therapist if symptoms rise two weeks in a row, the gap is 3 fingers or more, doming does not improve in 4 weeks, or anything hurts. Call your provider for bleeding, fever, a painful bulge, chest or calf pain. This tool is educational, not medical advice.
Questions
How do I do the gap check?
On your back, knees bent, belly relaxed. Two or three fingers flat at your belly button, pointing toward your feet. Exhale and lift just your head an inch. Count the fingers that fit between the two firm ridges, feel whether the tissue underneath is firm or soft, and watch for a ridge doming along the middle. Repeat two inches above and below the navel, once a week, the same way.
What counts as progress?
Firmer tissue first, then less doming, then a narrower gap, usually in that order over 8 to 12 weeks of consistent deep-core work. A gap that stays at 2 fingers but gets firm, with no doming and no symptoms, is a core that works. Width alone is the least useful number.
When should I see someone?
A pelvic floor physical therapist for leaking, heaviness, pain with sex, a gap of 3 fingers or more, or doming that does not improve in 4 weeks. Your provider today for bleeding after 8 weeks, a bulge that hurts, fever, chest or calf pain. This tool is educational and not medical advice.
Is my data private?
Everything stays in your browser on this device. Nothing is sent anywhere. Export the CSV if you want to keep a copy or show it to your physical therapist.