Postpartum rectus abdominis separation self-test

After ten months of pregnancy and a painful childbirth, the pregnant mother finally changes her identity and becomes a prospective mother. Postpartum care needs to be implemented slowly to restore to the best state before pregnancy. Rectus abdominis separation is a rather troubling problem for postpartum women. In fact, after giving birth, you can take some small tests to understand whether you have rectus abdominis separation. So, what are some self-test methods for rectus abdominis separation after childbirth? The following will introduce you in detail.

Rectus Abdominis Separation Self-Test Method

To check for rectus abdominis separation, lie on your back with your knees bent. Use the fingers of one hand to press down on the area just above the navel, and slowly lift your head and shoulders off the ground. Tighten your rectus abdominis so you can see if there is any gap. If the gap is less than 1 inch (2.5 cm), about the width of one or two fingers placed together, this indicates that pregnancy has weakened your muscles. If the gap is between 2.5 and 7.5 cm, which is the width of three or four fingers placed together, it means that you need to do some preparatory work before doing intense abdominal exercises. When a wider separation exists, high-intensity exercise can only make the separation larger, thus failing to achieve the desired exercise effect.

Rectus Abdominis Separation Self-Measurement of Various Widths

Normal: within 2 fingers (inclusive) Needs improvement: 2 to 3 fingers. Note that weight-bearing exercises involving trunk bending and twisting cannot be performed as they will aggravate the separation.

Medical attention is needed: If the separation is more than 3 fingers, it is a serious rectus abdominis separation, which may cause hernia and requires prompt medical attention. Since this condition can occur above, below, or at the same level as the navel, all three areas should be tested.

How to improve rectus abdominis separation

1. Avoid doing these abdominal exercises: sit-ups, crunches, side crunches, leg raises, etc.

2. Corrective exercises: Lie on your back with your knees bent, cross your arms across the midline, exhale to lift your head off the ground, and at the same time, use both hands to gently push the rectus abdominis toward the midline, then slowly lower your head and relax; if you cannot reach your abdomen, wrap your torso with a blanket at the point where the rectus abdominis are separated to bring the muscles closer to each other.

3. Wear a suitable abdominal belt: Postpartum fitness recovery will be safer and more effective under the guidance of professionals. If you feel any discomfort during exercise, it is best to consult a doctor and coach before deciding whether to pause or continue.