How to do the 'Rec Test'

The 'Rec Check' is a helpful test for you to see if abdominal separation took place during your pregnancy or labour.

Abdominal separation can be anything from 2-3cm to 12-20 cm long and occurs between the two recti abdominus muscles (otherwise known as six pack), it usually reduces 6 weeks after the baby is born, however there are some cases where the separation may stay for longer.

This test will indicate if your abs are still separated past 1.5 - 2cm and therefore the are certain exercises you must avoid which would make the condition worse.

1. Lie on your back with knees bent and feet flat to floor. Make sure your lower back just brushes the floor underneath you - avoid pressing it too flat into the floor or over-arching it.

2. Take your index finger and third finger together and vertically place them just under the bra strap (breast bone). Then turn them horizontally. and pass them, quite firmly, down the cenre of your front (known as the linea alba). It is the line from the breasts bone down to the belly button.

3. Now, inhale and exhale - just pulling in slightly the abdominal muscles at the same time lift your shoulders off the floor. Press your fingers down your vertical line (as in 2)., keeping gentle pressure. Take the fingers down to the belly button quite quickly.

4. Notice if the gap between the stomach muscles is greater than your two fingers. If so, there is still some separation, which indicates some instability.

If the gap is greater - we would concentrate on pelvic floor exercises/tilts and lower abdominal strengthening. You would avoid any kind of stomach crunches until the gap is smaller than the width of the two fingers.

With care and correct exercises, the gap will reduce and more advanced stomach exercises including crunches and curl ups could commence.