Table of Contents
Symptoms of Diastasis Recti
Diastasis recti can present with various symptoms that might be familiar to many individuals. These symptoms include a bulging belly, especially when straining or contracting the abdominal muscles, lower back pain, poor posture, and a general feeling of weakness in the core. Some people may also notice a trench-like indentation down the midline of their abdomen, especially when they engage their core muscles.
Understanding Diastasis Recti
Diastasis recti is a condition characterized by the separation of the rectus abdominis muscles, commonly known as the "six-pack" muscles. This separation occurs along the linea alba, the connective tissue in the midline of the abdomen. Diastasis recti is most frequently observed in postpartum women, but it can also affect men and women who have never been pregnant. This condition can result from various factors, including pregnancy, obesity, and improper exercise techniques.
Why Checking for Diastasis Recti is Important
Checking for diastasis recti is crucial for several reasons. It not only helps in diagnosing the condition but also in planning the appropriate treatment and exercise regimen. Early detection can prevent further complications such as hernias, persistent lower back pain, and pelvic floor dysfunction. By understanding the severity and specifics of your diastasis, you can tailor your approach to healing effectively.
How to Check Yourself for Diastasis Recti
It’s not hard to find out for sure if you have a diastasis. You can either check yourself for one, or you can find a licensed provider of the Tupler Technique® in your area who can do it for you.
Here’s How To Check Yourself For A Diastasis:
You can also watch the video on how to check for a diastasis here.
Lie on your back with your knees bent. With your fingers pointing down toward your feet, hold your fingers flat on your belly. You need to check at three places: at your bellybutton; three inches above your bellybutton; and three inches below it. Press your fingers down as you lift your head from the floor very slowly, making sure to keep your shoulders on the floor. If you feel a gulley along the midline of your body, that’s a diastasis. The more fingers you can fit in the gap, the worse your diastasis is. (I’ve worked with clients who have anywhere from a two-finger to a ten-finger-wide separation.)
Along with assessing the width of your diastasis, you also want to take note of its depth and overall condition. Does it feel very deep, or is it relatively shallow? Is there any firmness to connective tissue, or does the tissue have great laxity when you press on it?
Using the Diastometer for Accurate Measurements
The Diastometer: A Universal Measure
Since everyone has different-sized fingers and there has previously been no standardized way to measure the width or depth of a diastasis, I realized we needed a universal system of measure. In response, I invented the Diastometer, a nifty little device that lets you measure the width in centimeters and the depth in standardized terms. You don’t absolutely need the Diastometer just to check to see if you have an abdominal separation, but it sure makes it easier to see how big it is and accurately keep track of your progress while doing The Tupler Technique® program.
Tips for Accurate Self-Assessment
Checking for diastasis recti can be a straightforward process if done correctly. Here are some tips to ensure accurate self-assessment:
- Use Proper Technique: Follow the steps outlined above carefully. Make sure you are in a comfortable position and take your time during the assessment.
- Consistency is Key: Check your diastasis at the same time of day and under the same conditions each time to ensure consistent measurements.
- Record Your Findings: Keep a journal of your measurements, noting the width and depth of your diastasis at different points. This will help you track your progress over time.
- Seek Professional Guidance: If you are unsure about your self-assessment, consider consulting a licensed provider of the Tupler Technique® for a professional evaluation.
Next Steps After Assessment
Once you have assessed your diastasis recti, it’s important to take the next steps towards healing. Here’s what you can do:
- Start the Tupler Technique® Program: This comprehensive program includes specific exercises designed to close the diastasis gap and strengthen the core. Follow the daily exercise regimen, wear the splint as recommended, and utilize the educational resources provided.
- Monitor Your Progress: Regularly measure your diastasis to monitor your improvement and adjust the program as needed. Use tools like the Diastometer for accurate tracking.
- Join a Support Community: Engage with others who are also on their healing journey. Join the online community for additional guidance, motivation, and support.
- Stay Consistent: Consistency is crucial for achieving the best results. Adhere to the program and make the necessary lifestyle changes to support your healing.
Checking for diastasis recti is an essential step in understanding your abdominal separation. By following these simple techniques, you can assess the width, depth, and condition of your diastasis on your own. Consider using the Diastometer for more accurate measurements and tracking your progress as you embark on the Tupler Technique® program. Take control of your diastasis recti journey and regain your core strength today!
