How to check for Diastasis Recti (Ab Separation)

Diastasis Recti is a physiological process as the baby grows during pregnancy, 100% of women have it towards the end of pregnancy. Too much overload and stress can make it worse but, not enough stimulus can result in no progress healing.

How to check:

• Lie in supine position with bent knees for abdomen exposure with head on ground

• Place your finger tips horizontally one inch above your belly button pointing towards toes

• Lift your head slightly off the floor in a curl-up and assess gap between linea alba (the bands of muscle that run down the front of your abdomen)

• A 1-1.5 finger gap is considered a normal range

• More than a 2 finger gap - seek specialist advice, strengthen transverse abdominals (see our core-restore programme), but don’t panic! This is quite common.

• Re-evaluate every 1-2 months

Modifications/ Rehab:

• Connection Breath: Test if engaging pelvic floor muscles enhances tension.

• Cueing: Try different strategies to increase linea alba tension.

• Deep core work: vacuums, bird dogs (see our free core-restore programme)

image source: https://www.superfit-mom.com/test-yourself-now