Pelvic Floor Program
A 12-week pelvic floor program based on how you gave birth: today's session, a weekly check-in and a diastasis test.
How did you give birth?
After a C-section, moves that load the abdomen shift to week 8.
Today's session
Weekly check
Diastasis recti self-check
- Lie on your back, knees bent.
- Place your fingers flat across your belly button.
- Lift your head slightly and feel how many fingers fit in the gap between the muscles.
- If it's wider than 2 fingers or you see doming, ask a physiotherapist.
When to see a physio or doctor
- A gap wider than 2 fingers after week 6
- Doming, bulging in the middle or a bump at the belly button when you sit up
- Leaking urine, wind or stool, or a feeling of heaviness in the vagina
- Pain in the belly, lower back or scar that doesn't go away
- Sudden severe pain, fever or a red, hot scar: see a doctor right away
Stop if
- Stop exercising if you have pain, more bleeding or your stitches open.
- No heavy lifting, sit-ups or jumping before week 12.
- Before returning to running, wait until week 12 and get a physiotherapist assessment.
Source: NICE NG210, ACOG, Goom et al. 2019. Get your doctor's OK at your postpartum checkup.