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TLDR: Measuring your diastasis recti correctly is key to tracking your recovery. The Tupler Technique® provides a precise method to measure both the distance and depth of the separation at three key locations: at, above, and below the navel. This guide offers a detailed, step-by-step process for performing an accurate self-check, helping you understand what the measurements mean, and common mistakes to avoid. Knowing your numbers is the first step to a successful healing journey.
If you suspect you have diastasis recti, one of the most empowering things you can do is learn how to measure it yourself. An accurate self-assessment not only confirms the presence of an abdominal separation but also gives you a baseline to track your progress as you begin a healing program. However, there is a lot of conflicting information about how to perform this check, and an incorrect measurement can be misleading.
The Tupler Technique® offers a standardized, reliable method for measuring diastasis recti that has been used in research and clinical practice for decades. This method assesses not only the distance of the separation but also the condition of the connective tissue, which is a crucial indicator of core function. This guide will walk you through the precise, step-by-step Tupler Technique® for measuring your diastasis, so you can gain a true understanding of your body and start your recovery with confidence.
Table of Contents
Why Measuring Your Diastasis is Important
Taking the time to learn how to measure your diastasis correctly provides several key benefits:
- Provides a Baseline: It gives you a starting point to accurately gauge your progress.
- Motivates Consistency: Seeing the numbers change is a powerful motivator to stick with your recovery program.
- Informs Your Program: Knowing the width and depth of your separation can help you and your practitioner tailor a program to your specific needs.
- Empowers You: Understanding your own body is the first step to taking control of your healing.
When to Measure Your Diastasis
It is best to wait until you are at least six weeks postpartum to perform your first measurement. This allows your body some time for initial, spontaneous healing. Once you begin a program like the Tupler Technique®, you should re-measure every two weeks to track your progress.
The Tupler Technique® Measurement Guide: Step-by-Step
Follow these steps for the most accurate measurement.
Step 1: The Setup
Lie on your back with your knees bent and feet flat on the floor. Use a pillow to prop up your head and shoulders. This is a key difference from other methods; propping the head and shoulders up helps to relax the rectus abdominis muscles, making the check more accurate.
Step 2: Finger Placement
Place the fingers of one hand (all four fingers, held flat together) horizontally across your midline at your navel.
Step 3: The Contraction
Take a breath, and as you exhale, lift your head slightly off the pillow. You will feel the two sides of your rectus abdominis muscles close in around your fingers. Do not lift your shoulders.
Step 4: Measure the Distance
Assess how many fingers you can fit between the two muscle bellies. Is it 2 fingers, 3 fingers, 4, or more? This is the distance of your separation.
Step 5: Measure the Depth
Now, assess the condition of the connective tissue. How far do your fingers sink down?
- Shallow: If the tissue feels firm and you can only sink your fingers in to the first knuckle, the connective tissue is in better condition.
- Deep: If your fingers sink down to the second or third knuckle, the connective tissue is very weak.
Step 6: Measure at All Three Locations
To get a complete picture, you must measure at three points along the linea alba:
- At the navel.
- Above the navel: Halfway between your navel and your sternum (breastbone).
- Below the navel: Halfway between your navel and your pubic bone.
Record the distance and depth for all three locations. For example, you might record: “Above: 4 fingers wide, 2nd knuckle deep. At navel: 3 fingers wide, 1st knuckle deep. Below: 2 fingers wide, 1st knuckle deep.”
Understanding Your Measurements: Distance and Depth
A diastasis of more than 2.5 fingers is considered significant. However, the depth is arguably more important. Deep, weak connective tissue indicates poor core function, even if the gap is not extremely wide. The goal of a good postpartum core rehab program is to improve both measurements.
As you heal, you should notice the gap getting narrower and the connective tissue becoming shallower and firmer. This indicates that the linea alba is healing and the transverse abdominis muscle is getting stronger.
Common Mistakes to Avoid
- Lifting the shoulders: This engages the wrong muscles and can distort the measurement.
- Measuring with a flat head: Not propping your head up can cause the rectus muscles to be tense, making it harder to feel the gap accurately.
- Only checking one location: The diastasis is often not uniform, so you need to check all three points.
- Forgetting to check the depth: The condition of the connective tissue is a critical piece of the puzzle.
Frequently Asked Questions
What if I have a lot of belly fat? Can I still measure my diastasis?
Yes, you can still measure your diastasis. You may need to press down more firmly to feel the edges of the rectus abdominis muscles underneath the adipose tissue. The key is to feel for the firm muscle bellies closing in around your fingers as you lift your head.
Should the gap close completely?
The goal is to bring the muscles back to a functional position, which is typically a gap of 2 fingers or less with firm connective tissue. A small, shallow gap is normal and does not compromise core function. The focus should be on both closing the gap and firming up the connective tissue.
Why is my diastasis wider at the top than the bottom?
This is very common. The separation is often widest around the navel or just above it, as this is the area that experiences the most stretching during pregnancy. This is why it is so important to measure in all three locations to get a full understanding of your unique separation. For more on Pregnancy & Diastasis Recti, explore our other articles.
