Abdominal separation, medically known as diastasis recti, occurs when the rectus abdominis muscles, often called the “six-pack” muscles, separate. This common condition involves a widening of the gap between the left and right sides of these muscles, creating a visible ridge or bulge down the midline. While often concerning, especially after pregnancy, understanding this separation and how to identify it through a simple self-assessment can provide clarity. This article explains what abdominal separation entails and guides you through a self-check procedure.
Understanding Ab Separation
Diastasis recti involves the stretching and thinning of the linea alba, a strong connective tissue running vertically down the center of the abdomen, joining the rectus abdominis muscles. This stretching increases the distance between the two muscle halves. While typically not painful, the condition can result in a noticeable protrusion or “pooch” in the abdominal area, which may become more prominent when engaging core muscles.
The most frequent cause of abdominal separation is pregnancy, where the expanding uterus and hormones like relaxin and estrogen stretch abdominal muscles and connective tissues. It is common, with many pregnant women experiencing some degree of separation by their third trimester. Other contributing factors include significant weight fluctuations, improper core exercise techniques that strain the abdominal wall, or conditions increasing abdominal pressure. Individuals might also notice core weakness, instability, lower back pain, poor posture, or digestive issues like constipation or bloating.
Performing the Self-Check
To perform a self-assessment for abdominal separation, lie on your back with your knees bent and feet flat on the floor. This position helps relax the abdominal muscles, making the assessment more accurate.
Next, place the fingertips of one hand horizontally across your navel. Gently press your fingers down into your abdomen. While keeping your shoulders on the floor, slowly lift only your head and upper shoulders off the ground, as if starting a small crunch. As you lift, feel for a gap or depression beneath your fingers between the two strong ridges of your rectus abdominis muscles. Note how many fingers you can fit into this gap.
Assess the gap not only at the navel but also a few inches above and below it, as separation can vary along the midline. Pay attention to the depth of the gap and the tension of the tissue you feel. The goal is to feel the distinct muscle edges and determine the width and depth of the space.
Interpreting Your Findings and Next Steps
After performing the self-check, interpret your findings by assessing both the width and depth of any observed gap. A separation of one to two finger-widths is typically considered within a normal range, especially postpartum. If you can fit two or more fingers into the gap, this suggests diastasis recti. The depth of the gap and the tension of the linea alba (the firmness you feel when pressing down) are also significant indicators; a deeper, softer gap indicates a more pronounced separation.
Remember, this self-check is a preliminary assessment, not a definitive medical diagnosis. If you find a significant gap, experience pain, or have concerns about symptoms like ongoing lower back pain or functional difficulties, seek professional medical advice. A healthcare provider, such as a doctor, physical therapist, or pelvic floor specialist, can provide an accurate diagnosis and personalized guidance.
While awaiting professional consultation, take steps to avoid worsening the condition. Avoid exercises that put excessive outward pressure on the abdominal wall, such as traditional crunches, sit-ups, or planks, as these can exacerbate separation. Instead, focus on gentle core engagement and proper breathing techniques in daily activities to support your abdominal muscles.