Prenatal Exercise - Basic Exercises
How to check for abdominal muscle separation
You can check for separation anytime during your pregnancy by following these instructions:
- Lie on your back and bend your knees, feet flat on the floor.
- Slowly put your chin to your chest. Raise your head and shoulders until your neck is 6 to 8 inches from the floor. Hold one arm out in front of you.
- With the other hand, check for a gap (usually present in the first few months of pregnancy or postpartum) or a bulge (present in last 3 months of pregnancy) in the middle of your abdomen. There may be a soft region between the muscle, wider than two fingers' width.
- If any separation is found, avoid further separation by:
- Doing mild abdominal strengthening while crossing your hands over your abdominal area to support and bring the muscles together.
- Exhale as you lift your head; this decreases pressure in your abdomen and allows your abdominal muscles to work more efficiently.
- Avoid abdominal bulging by consciously contracting your abdominal muscle when lifting and avoid straining of any kind.