After a C-section, it’s common to notice diastasis recti. Some women also develop an incisional hernia near the scar. The Tupler Technique® helps you manage pressure around your incision, retrain the deep core, and return to daily life with confidence—without moves that stress healing tissues.
Why C-Section + Diastasis Increases Risk
A C-section creates an incision through the abdominal wall. Add diastasis (a thinned midline), and the tissues are more vulnerable to outward pressure from lifting, coughing, or straining. A prevention-first plan is essential.
Recovery Timeline & Milestones
- Early weeks: Breath, alignment, log-rolling, cough support.
- After clearance: Gentle TA activation in supported positions.
- Later: Integrate activation into daily tasks; progress load only if the belly stays flat. Important!
Postpartum Mechanics that Protect You
- Use a pillow against your abdomen for cough/sneeze or laughter.
- Hip hinge for crib changes; keep baby close to your body.
- Use your legs for transfers; avoid jackknifing out of bed.
Tupler Technique® Recovery Plan
Step 1: Breathe & Align
Stack ribs over pelvis; inhale wide into the sides/back; exhale and gently corset without rib flare.
Step 2: Activate in Support
Side-lying, hook-lying, or tall seated TA sets, 3–5 breaths each, several times per day.
Step 3: Integrate to Daily Life
Exhale-to-engage for sit-to-stand, baby lifting, stroller loading. Stop if doming appears.
Step 4: Progress Gradually
As cleared, add upright work and light load while monitoring for bulge or ache.
Get the full picture in our free Introductory Workshop.
Feeding & Baby Care Ergonomics
- Bring the baby to you with pillows; don’t hunch.
- Alternate sides to balance loads.
- Keep diaper-change surfaces at elbow height to avoid rounding.
Red Flags: When to Call Your Doctor
- Painful, non-reducing bulge; nausea/vomiting.
- Fever, redness, or skin color changes over the incision.
- Sudden increase in pain with activity.
Related Reading
- Best Exercises for Incisional Hernia & Diastasis Recti (Tupler Technique® Approved)
- Reducing Surgery Risks for Incisional Hernia with the Tupler Technique® & Diastasis Recti Care
- Core Strengthening for Incisional Hernia & Diastasis Recti: Tupler Technique® Guide
