If your abdomen domes during sit-ups, if shirts cling at the navel, or your back feels tight after desk work, you may have diastasis recti. This guide shows men how to measure their gap at home and outlines a Tupler Technique® treatment plan—transverse activation, alignment, and safe movement—so the midline can close steadily.
Common Signs in Men
- Midline bulge or doming with sit-ups, planks, or coughing.
- Lower back tightness or “loose” belly wall despite training.
- Difficulty controlling pressure during heavy efforts.
How to Measure Your Diastasis
- Lie on your back, knees bent, feet flat. Relax your belly.
- Place fingertips horizontally at, above, and below the navel.
- Gently raise your head and shoulders just until the rib cage starts to move; feel the gap width and depth.
- Record width in finger widths and note depth/softness (connective tissue quality).
Treating It with the Tupler Technique®
The plan integrates three pillars:
- Reposition with a properly fitted splint if needed.
- Retrain the transverse with progressive reps and breath.
- Reinforce with posture and safe mechanics in daily life.
Progression & Milestones
Expect subtle week-to-week changes—less doming, firmer tissue, improved control. Re-test every 2–4 weeks using the same method and time of day.
When to Use an Abdominal Splint
If your gap is wide or the tissue feels deep and soft, a splint can help approximate and cue good alignment as you train. See Abdominal Splint for Men with Diastasis Recti: Tupler Technique® Recommendations.
Mistakes That Slow Healing
- Crunches or jackknives that push outward.
- Breath-holding during lifts.
- Ignoring posture during long desk sessions.
Get Support & Products
- Tupler Technique® Free Introductory Workshop for fundamentals.
- Guidebook, videos, and Together Tummy™ Tank & Splint for structured progress.
- Read: Preventing Diastasis Recti in Men (Tupler Technique® Core Strategies) and Posture and Diastasis Recti in Men: Tupler Technique® Alignment Plan.
FAQs
How often should I re-measure?
Every 2–4 weeks under similar conditions (time of day, hydration, meal timing) for consistent comparisons.
Do I need surgery?
Many men close or significantly narrow their gap with the Tupler Technique®. Surgery may be reserved for severe, unresponsive cases—discuss with your provider.
