Self-Check for Diastasis Recti Postpartum—Tupler Technique® Method

TLDR: Performing an accurate self-check for diastasis recti is the first step toward recovery. The Tupler Technique® method involves checking for the distance and depth of the separation at, above, and below the navel while engaging the abdominal muscles. This guide provides detailed, step-by-step instructions on how to perform this check correctly, interpret the results, and understand the crucial difference between a simple gap and the condition of the connective tissue. Knowing your numbers empowers you to track your healing progress effectively.

After pregnancy, many women notice a lingering "mummy tummy" and a feeling of core weakness, leaving them to wonder if they have diastasis recti. While there are many visual and functional signs of abdominal separation, performing a physical self-check is the most definitive way to know for sure. However, the accuracy of this check is crucial. An incorrect self-assessment can lead to either unnecessary worry or a false sense of security, potentially delaying a proper recovery.

The Tupler Technique® provides a specific, reliable method for checking your diastasis that goes beyond simply measuring the gap. It also assesses the condition of the connective tissue, which is a key indicator of core function and healing progress. This article will guide you through the precise Tupler Technique® method for performing a self-check, helping you to understand your body and take the first empowered step on your healing journey.

Why an Accurate Self-Check Matters

Knowing the exact distance and condition of your diastasis is powerful information. It provides a baseline measurement that allows you to:

• Confirm the Condition: Move from suspecting you have diastasis recti to knowing for sure.
• Track Your Progress: Accurately measure the narrowing of the gap and the shallowing of the connective tissue as you follow a recovery program.
• Stay Motivated: Seeing tangible changes in your measurements is a powerful motivator to stay consistent with your exercises and splinting.
• Understand Your Core: Gain a deeper understanding of your own anatomy and the specific needs of your body.

An inaccurate check can be misleading. The Tupler Technique® method is designed to be systematic and repeatable, ensuring that you are comparing apples to apples each time you measure.

When is the Best Time to Check for Diastasis?

It is generally recommended to wait until you are at least six weeks postpartum before performing your first self-check. In the immediate weeks after birth, your body is undergoing rapid natural healing, and measurements can be unreliable. Checking after the six-week mark provides a more stable and accurate baseline.

Once you begin a recovery program like the Tupler Technique®, you should check your diastasis every two weeks to monitor your progress. This regular feedback loop is a core part of the program.

The Tupler Technique® Self-Check: A Step-by-Step Guide

Follow these instructions carefully to ensure you are performing the check correctly.

Step 1: Get into Position
Lie on your back with your knees bent and your feet flat on the floor, about hip-width apart. Your head should be resting on the floor. Place the fingers of one hand (palm facing you) on your midline at your belly button.

Step 2: The "Head Lift"
Relax your abdominal muscles. Take a small breath in, and as you exhale, slowly lift only your head off the floor. Do not lift your shoulders. This small movement is just enough to engage the rectus abdominis muscles so you can feel their inner edges.

Step 3: Measure the Distance
As the muscles engage, you will feel them hug your fingers. Your goal is to determine how many fingers fit between the two muscle bellies. This is the distance of your separation. Keep your fingers flat and side-by-side. Is it a 2-finger gap? 3 fingers? 4 or more?

Step 4: Measure the Depth
Now, assess the depth. How far down do your fingers sink into the gap? Is the tissue underneath firm and taut, like a trampoline? Or is it soft and deep, like sinking into dough? This depth indicates the condition of the linea alba. A shallow, firm feeling is good; a deep, soft feeling indicates weak, stretched-out connective tissue.

Step 5: Check in Three Locations
It is crucial to check in three different places, as the separation is often not uniform:

1. At the navel.
2. Above the navel: Measure approximately 3 inches (or halfway between your navel and sternum).
3. Below the navel: Measure approximately 3 inches (or halfway between your navel and pubic bone).

Record the distance and depth for all three locations. This gives you a complete picture of your diastasis.

Interpreting Your Results: Distance and Depth

A diastasis is generally considered to be present if the gap is more than 2.5 fingers wide. However, the depth is just as important. You can have a 2-finger gap with very deep, weak connective tissue, which is functionally more problematic than a 3-finger gap with shallow, firm tissue.

The goal of the Tupler Technique® is twofold:

1. Narrow the distance between the muscles.
2. Shallow the depth by strengthening the connective tissue.

As you progress through your diastasis recti recovery timeline, you should see improvements in both of these measurements.

Common Mistakes to Avoid When Checking

• Lifting your shoulders: Lifting your shoulders and entire upper body (like in a crunch) engages the obliques, which can pull the rectus muscles further apart and give you an inaccurate, larger measurement.
• Not relaxing before you start: Make sure your abs are completely relaxed before you lift your head.
• Holding your breath: Remember to exhale as you lift your head.
• Not checking in all three locations: You need the full picture to properly track your progress.

Frequently Asked Questions