At Home Abdominal Separation Test
If you've been feeling unsure about your body after having a baby or suspect that you might have abdominal separation (diastasis recti), you're in the right place. This simple guide will walk you through checking for abdominal separation at home, so you can understand your body better and take the first step towards healing.
Remember, checking for abdominal separation is just a starting point, and feeling nervous or unsure is okay. You’re not alone in this – we've got your back every step of the way!
What is abdominal Separation?
Abdominal separation, or diastasis recti, occurs when the connective tissue between your abdominal muscles stretches during pregnancy, causing a gap. It's normal and happens to many mums, but it can leave you feeling disconnected from your body and without rehabilitation can cause issues. You can read more about the details of what abdominal separation is here or listen to our podcast on the topic here.
How to check for a Separation?
Step 1: Find a Comfortable Space
Lay on a comfortable, firm surface like a mat or carpet.
Bend your knees and keep your feet flat on the ground.
Relax your body and take a few deep breaths.
Step 2: Position Your Hands
Place one hand behind your head for support.
Using the other hand, gently place your fingertips horizontally above your belly button. You'll be feeling for a gap between the muscles.
Step 3: Lift Your Head and Shoulders
Gently lift your head and shoulders off the floor, as if you’re about to do a small crunch.
You should start to feel the muscles on either side of your fingers.
Step 4: Check the Gap
Press your fingertips gently into your abdomen, moving from above your belly button to below it.
Feel for a gap between your abdominal muscles. It's normal to have a gap – we're checking how wide and deep it is.
Step 5: Measure the Gap
Note how many fingers fit into the gap between your muscles.
A gap wider than two fingers (about 2-3 centimetres) might indicate diastasis recti.
Step 6: Feel the Depth
Pay attention to how deep your fingers sink in. If it feels very soft and deep, it may indicate that the connective tissue needs more support and strengthening.
What’s Next?
If you think you have abdominal separation, don’t worry it’s super common and – you’re in the right place to start your journey towards healing. At She Moves, we specialize in safe, effective exercises designed for mums like you. Whether you’re just starting or getting back on track, our workouts are designed with care, ensuring you can rebuild your core safely and confidently.
How we can help
Join our community; Join the She Moves community today for just $16 per month and gain access to online rehabilitation workouts designed by postpartum fitness experts.
Return to exercise safely!
Gain detailed information on core & pelvic floor postpartum
Learn how to do your pelvic floor exercises
Heal abdominal separation
Reduce and manage symptoms of prolapse & incontinence
Join here now - use the code ABSEPARATION to get one month free.
