How to Tell if You Have Diastasis Recti Using the Tupler Technique®

How to Tell if You Have Diastasis Recti Using the Tupler Technique®

How to Tell if You Have Diastasis Recti Using the Tupler Technique®

Pregnancy is a miraculous journey, but it can also take a toll on your body. After giving birth, many women experience changes in their abdominal area that can be concerning. One common issue is diastasis recti, a condition where the abdominal muscles separate. But how can you tell if you have diastasis recti? In this article, we will explore how to check for diastasis recti using the Tupler Technique®, a proven method for assessment and recovery.

What Is Diastasis Recti?

Before we delve into the detection methods, let's understand what diastasis recti is. Diastasis recti, often referred to as abdominal separation, occurs when the two large parallel bands of muscles in your abdomen, called the rectus abdominis muscles, separate. This separation creates a gap that can lead to various health issues if left untreated.

During pregnancy, the uterus expands, pushing against the abdominal wall. This continuous pressure can weaken the connective tissue between the rectus abdominis muscles, resulting in diastasis recti. This condition is not limited to pregnancy; it can also occur due to rapid weight gain or improper abdominal exercises.

Why Is Diastasis Recti a Concern?

Diastasis recti can manifest in several ways, and it's crucial to identify it early to prevent potential complications. Some common issues associated with diastasis recti include:

  1. Weak Core: Diastasis recti weakens the core muscles, making it challenging to perform daily activities and exercises effectively.
  2. Back Pain: Many individuals with diastasis recti experience back pain due to the lack of abdominal muscle support.
  3. Pelvic Floor Problems: A weakened core can lead to pelvic floor issues, such as incontinence or prolapse.
  4. Bloating and Digestive Problems: Diastasis recti can contribute to digestive problems, including bloating and constipation.
  5. Appearance: Some people are concerned about the appearance of a "pooch" or bulging in the abdominal area, which can affect self-esteem.

Given these potential complications, it's essential to know how to detect diastasis recti early on.

Checking for Diastasis Recti Using the Tupler Technique®

The Tupler Technique®, developed by Julie Tupler, RN, is a research-based approach that focuses on the assessment and rehabilitation of diastasis recti. It provides a reliable method to check for diastasis recti at home.

Key Tips for Diastasis Recti Detection:

  • Perform the check on an empty stomach for the most accurate results.
  • Be gentle when assessing your abdominal muscles; excessive force can lead to misjudgment.
  • Consistency is essential. Regularly monitor your diastasis recti to track any changes.


Learning how to check for diastasis recti using the Tupler Technique® empowers you to take control of your health and well-being. Early detection is key to preventing potential complications associated with this condition. Remember that while self-assessment is valuable, consulting a healthcare professional for a thorough evaluation and personalized guidance is always a wise choice. By taking proactive steps to address diastasis recti, you can work towards a stronger, healthier core and overall well-being.

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