What Is Abdominal Separation, and Can It Be Fixed?
As a professional in the women’s fitness space, pre and post-pregnancy is something I have spent a lot of time studying — and it’s amazing how little information we are given as mothers after the birth of our babies, and on how to look after ourselves safely moving forward.
Every pregnancy involves some separation
EVERY pregnancy will experience some form of abdominal separation — it has to happen to allow space for your healthy baby to grow.
The degree of separation varies dramatically between women, and what you do during and post-pregnancy will determine the outcome. Most women will find that by their 6-week checkup postpartum, they have returned to approximately 1–2 cm of separation. For others, it can be much more.
Can the gap be closed?
Yes — with the right guidance. When working with a women’s health physio or a health professional with experience in this space, you will learn to recruit the deep core muscles effectively to close that gap completely.
Where you may run into problems is when you jump back into an exercise program too early. Performing exercises that put strain on those muscles can cause them to remain open — if not get worse.
See a women’s health physio before you return to training
My biggest piece of advice: book an appointment with a women’s health physio — not just your obstetrician — after the 6-week period, and have a really thorough examination BEFORE returning to training. This way, you have all the information you need to move forward safely.
They will be able to do an internal examination to check for any signs of prolapse, as well as an external examination so you know the degree of separation you have to work with.
Look after your body — particularly if you are planning to have multiple pregnancies. Your 50-year-old self will love you for it.
Abdominal separation happens in every pregnancy — but returning to exercise too early can keep the gap open or make it worse. Before going back to training, see a women’s health physio (not just your obstetrician) for a thorough internal and external examination, so you can rebuild your deep core safely.
Yours in Health,
Sean Cornish
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