'''
TLDR: Choosing the right abdominal splint is a critical step in healing diastasis recti postpartum. The Tupler Technique® recommends the Diastasis Rehab Splint®, a non-restrictive device designed to approximate the separated muscles and allow the connective tissue to heal. Unlike waist trainers or binders that can weaken muscles, this splint works in conjunction with targeted exercises to strengthen the core. This guide explains the purpose of splinting, what to look for in a splint, and how to use it effectively as part of a comprehensive recovery program.
After childbirth, many women are eager to regain their pre-pregnancy shape and strength. A common question that arises is whether to use an abdominal splint or binder. With so many options on the market, from waist trainers to medical-grade binders, it can be confusing to know what is best for your body. When it comes to healing diastasis recti, the type of splint you choose and how you use it can make all the difference. The Tupler Technique® has a very specific approach to splinting that is designed to facilitate healing, not just compress your midsection. This article will provide you with the Tupler Technique® recommendations for choosing and using an abdominal splint postpartum.
Table of Contents
The Purpose of Splinting in Diastasis Recti Recovery
To understand the Tupler Technique® recommendations for splinting, it’s important to first understand the goal. The purpose of splinting in the context of diastasis recti recovery is not to passively “hold you in” or make you look slimmer. Instead, the splint serves a therapeutic purpose: to approximate (bring together) the separated rectus abdominis muscles. By holding the muscles in a closer position, the splint takes the stretch off the weakened linea alba, allowing it to heal in a narrowed position. Think of it like a cast for a broken bone; the cast holds the bones in place so they can mend correctly. The Diastasis Rehab Splint® does the same for your connective tissue.
Splinting is just one of the four essential steps of the Tupler Technique®. It is designed to work in synergy with the exercises, transverse muscle awareness, and proper body mechanics. The splint positions the muscles, and the exercises strengthen them. For a complete overview of the recovery process, refer to our article on Your Diastasis Recti Recovery Timeline with the Tupler Technique®.
The Diastasis Rehab Splint®: A Different Approach
The Tupler Technique® recommends using the Diastasis Rehab Splint®, a device specifically designed by Julie Tupler, RN, for the purpose of healing diastasis recti. This splint is different from many other abdominal binders and waist trainers on the market.
- Non-Restrictive Design: The Diastasis Rehab Splint® is not a compression garment. It is a non-restrictive device that allows for full range of motion and does not impede breathing. It is designed to be worn comfortably throughout the day.
- Targeted Approximation: The splint is designed to be worn across the midsection, directly over the separated muscles. It provides gentle, consistent pressure to hold the muscles in an approximated position.
- Adjustable: The splint is adjustable, allowing you to achieve the right amount of tension to bring the muscles together without being too tight.
What to Look for in an Abdominal Splint
When choosing an abdominal splint for diastasis recti recovery, here are the key features to look for, based on the principles of the Tupler Technique®:
- Allows for Muscle Activation: The splint should not be so restrictive that it prevents you from engaging your abdominal muscles. The goal is to be able to perform the Tupler Technique® exercises while wearing the splint.
- Comfortable for All-Day Wear: Since consistency is key, you need a splint that is comfortable enough to wear for most of the day, every day. It should be made of a breathable material that doesn’t irritate your skin.
- Provides Support, Not Constriction: The splint should provide support to your core and back without constricting your waist or putting downward pressure on your pelvic floor.
- Focuses on Approximation, Not Compression: Avoid splints that are designed to simply squeeze your midsection. The focus should be on bringing the muscles together to facilitate healing of the connective tissue.
How to Use Your Splint Effectively
Simply wearing a splint is not enough to heal diastasis recti. It must be used as part of a comprehensive program. Here’s how to use your splint effectively within the framework of the Tupler Technique®:
- Wear it Consistently: For the first six weeks of the program, you should wear the splint 24/7, only taking it off to shower. After six weeks, you can typically stop wearing it at night, but should continue to wear it during the day.
- Combine with Exercises: The splint is most effective when used in conjunction with the Tupler Technique® exercises. The splint positions the muscles, and the exercises strengthen them in that corrected position.
- Ensure Proper Placement: The splint should be positioned correctly over your abdomen to provide the best approximation of the muscles. Follow the instructions provided with your splint carefully.
Splinting vs. Binding: An Important Distinction
It’s crucial to understand the difference between splinting for diastasis recti and general postpartum belly binding or waist training. While many cultures have a tradition of belly binding after birth, the purpose and design of these binders are often different from a therapeutic diastasis recti splint.
- Belly Binders and Waist Trainers: These are typically designed for compression and support, and while they may provide some comfort in the early postpartum days, they do not specifically address the healing of the linea alba. In fact, if a binder is too restrictive, it can prevent the abdominal muscles from activating, potentially leading to muscle weakness over time.
- Diastasis Rehab Splint®: This is a therapeutic device designed to be part of an active recovery program. It is not about passive compression but about creating an optimal environment for the connective tissue to heal while you actively strengthen your muscles.
For those who are pregnant and looking to minimize abdominal separation, understanding the principles of core support is key. Learn more in our article on Preventing Pregnancy-Related Diastasis Recti with the Tupler Technique®.
Frequently Asked Questions
Will wearing a splint make my muscles weaker?
This is a common concern, and it is valid for restrictive binders that prevent muscle activation. However, the Diastasis Rehab Splint® is designed to be worn while performing the Tupler Technique® exercises. It acts as a facilitator, helping you to engage your transverse muscle more effectively. When used correctly as part of the program, the splint will help you build strength, not lose it.
How long do I need to wear the splint?
The recommended duration of splint use varies depending on the severity of your diastasis and your consistency with the program. In the Tupler Technique® program, it is recommended to wear the splint for the entire 18-week program. After that, you may be able to gradually wean off of it as your muscles become strong enough to maintain the corrected position on their own.
Can I use any abdominal binder for the Tupler Technique®?
While other binders may provide some support, the Diastasis Rehab Splint® is specifically designed to work with the Tupler Technique® exercises. Its non-restrictive design and focus on approximation make it the ideal choice for this program. Using a different type of binder may not yield the same results. For more on Pregnancy & Diastasis Recti, explore our other articles.
