Posture determines pressure. When your ribs flare, pelvis tilts forward, or head juts out, intra-abdominal pressure shifts toward the front—right where the connective tissue needs protection. This Tupler Technique® alignment plan shows men how to stack, breathe, and move so healing can happen all day, not just during workouts.
Stacking: Ears–Ribs–Pelvis in One Line
Visualize a plumb line through your ear, middle ribs, and pelvic bowl. When stacked, pressure is distributed evenly and less likely to push forward on the linea alba.
Rib–Pelvis Relationship
- Flaring ribs = forward pressure. Soften the front ribs on each exhale.
- Anterior tilt lengthens the belly wall. Aim for neutral to guard the tissue.
Breathing That Supports Alignment
Exhale first, then move. The belly wall draws inward, the transverse engages, and the ribs glide down to meet the pelvis—your best setup for any task or rep.
Standing & Sitting for the Midline
- Standing: weight over mid-foot, glutes lightly active, ribs stacked.
- Sitting: sit bones grounded, belt line parallel to the floor, screens at eye height.
Moving: Lifting, Carrying, and Getting Up
Practice “exhale–engage–execute” for every transition. Hip hinge to pick things up. Log-roll from bed to prevent jackknifing, which spikes pressure and domes the belly.
How Splinting Helps Posture
A well-fitted splint offers tactile feedback to maintain stacking as you fatigue. See Abdominal Splint for Men with Diastasis Recti: Tupler Technique® Recommendations.
Next Steps & Related Articles
- Preventing Diastasis Recti in Men (Tupler Technique® Core Strategies)
- Obesity, Weightlifting & Diastasis Recti in Men: Tupler Technique® Solution
- Male Diastasis Recti: How to Measure and Treat with the Tupler Technique®
FAQs
Does fixing posture alone close a diastasis?
Alignment reduces forward pressure, making every rep and movement safer. True closure requires posture plus transverse training and safe mechanics.
How do I know I’m stacked?
Film your side view: ears over ribs over pelvis. If the ribs are behind the pelvis or the pelvis is tipped forward, refine your stacking and breathing.
