What we’ll cover
  1. What is abdominal separation?
  2. How do you fix abdominal separation?
  3. How to contract your pelvic floor
  4. How to contract your transverse adominis (TA)
  5. How to contract your diagphram

Pregnancy and post partum issues commonly include low back and pelvic pain as well as pelvic floor issues including incontinence and in some cases prolapse. Another common occurrence following pregnancy is abdominal separation or diastasis recti. Physiotherapist Laura Scott identifies ways to address this common condition.

What is abdominal separation?

Abdominal separation both during pregnancy and post-partum is fairly common. Diastasis recti is the term used to describe the stretching of your Linea alba, a connective tissue that runs longitudinally down your abdomen. The Linea Alba is the attachment point for your rectus abdominal muscle which is your superficial abdominal muscle group.

During pregnancy, connective tissue is stretched anatomically by their expanding uterus and the productive and release of hormones designed to prepare the body for childbirth. Risk factors for abdominal separation have long been disputed and recent studies have found that multiple pregnancies and repeated stretching is the only risk factor for abdominal separation.

A recent study found that at 25 weeks, 100% of the woman assessed have abdominal separation. Whilst this number reduces post-partum, it was found that approximately 1/3 of women still had an abdominal separation at 6 months post child birth.

How do you fix abdominal separation?

Rehabilitating your core post-pregnancy is an important step. Our core is integral for posture, stability and even respiration. Your physiotherapist will work with you through a progressive strength program focusing on local stability and isolated contraction before advancing to sit-ups and more functional exercises. Local stability will look to work on your transverse abdominal muscle, multifidus, diaphragm and pelvic floor muscles.

Post natal pilates is a safe form of exercise that can be used to target local stability muscles and overall strength and fitness.

How to contract your pelvic floor

To activate your pelvic floor, you want to imagine as though you were cutting off your urine mid-stream. It’s important not to actually stop the flow of urine too frequently as it can lead to urine retention and further complications.

How to contract your transverse adominis (TA)

Lying on your back, you want to place your fingertips either side of your ASIS (bony hip). Let your fingers rest over the skin whilst you then draw your belly button towards your spine whilst continuing to breathe. You should feel a gentle contraction of the muscle underneath your fingers. Hold for 5 seconds and then relax.

How to contract your diagphram

Lying on your back with knees bent, place one hand on your chest and the other at the top of your abdomen. Now breathe in order to move the hand that rests over the abdomen.

If you suspect that you have abdominal separation or are wanting a check-up post-partum, it is important to seek professional advice and assessment. Book online or contact our friendly team today.

Follow us
on instagram

Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

You Deserve to Feel Good.

Enter your email below to subscribe to our newsletter to stay up to date with clinic news and the latest tips and advice from our team of physiotherapists.