Learn how to perform a self-check for postpartum diastasis recti at home using the proven Tupler Technique®. This guide provides a step-by-step process to assess your abdominal separation, understand the results, and take the first steps toward healing your core. Empower yourself with the knowledge to safely and effectively address your postpartum belly.
TLDR: Knowing if you have diastasis recti is the first step to a safe and effective postpartum recovery. This guide teaches you the Tupler Technique® self-check, a simple method to measure the width and depth of your abdominal separation at home. By regularly checking your diastasis, you can track your healing progress, understand the condition of your connective tissue, and make informed decisions about your core-strengthening journey. This empowers you to move forward with a targeted plan that truly heals your core from the inside out.
After giving birth, many women notice their belly doesn’t quite return to its pre-pregnancy state, no matter how much they diet or exercise. That persistent "mummy tummy" or "postpartum pooch" is often caused by a common, yet frequently misunderstood, condition called diastasis recti. It’s a separation of the outermost abdominal muscles that can lead to a host of issues, from a bulging belly and back pain to pelvic floor dysfunction. The first and most crucial step in addressing this condition is to determine if you have it. Fortunately, with the research- and evidence-based Tupler Technique®, you can perform a simple and accurate self-check for postpartum diastasis recti right in the comfort of your own home.
What is Postpartum Diastasis Recti?
Diastasis recti is the separation of the rectus abdominis muscles, commonly known as the "six-pack" muscles. During pregnancy, the growing uterus exerts forward and outward pressure on these muscles, causing the connective tissue that joins them—the linea alba—to stretch and weaken. After delivery, this connective tissue can remain overstretched, leaving a gap between the muscles. This is not a muscle tear or a hernia, but rather a thinning and widening of the connective tissue. This separation compromises the integrity of the abdominal wall, which can lead to a protruding belly, decreased core strength, and related physical complaints. Understanding this condition is the foundation of your recovery, a journey that often begins with a proper
C-Section Recovery & Postpartum Diastasis Recti: Tupler Technique® Approach for many mothers.
Why a Self-Check is Your First Step to Recovery
Performing a self-check for diastasis recti is empowering. It provides you with concrete information about your own body, moving you from a place of uncertainty to one of clarity. Knowing the extent of your separation is not about fixating on a number, but about establishing a baseline from which you can measure your progress. It helps you understand that the issue is not about losing "baby weight," but about healing weakened connective tissue. This knowledge is critical because performing the wrong types of exercises, such as crunches or sit-ups, can actually worsen the separation. By identifying your diastasis, you can ensure you are embarking on a safe and effective healing path, such as a dedicated
Postpartum Core Strengthening After Diastasis Recti: Tupler Technique® Routine, that focuses on restoring core function from the inside out.
Step-by-Step Guide: The Tupler Technique® Self-Check
Performing the Tupler Technique® self-check is simple and takes only a few minutes. Follow these steps carefully to get an accurate assessment of your abdominal separation. 1. **Lie on Your Back:** Start by lying on a flat, comfortable surface, such as the floor or a firm bed. Bend your knees and place your feet flat on the floor, about hip-width apart. 2. **Position Your Hands:** Place the fingers of one hand (palm facing you) just above your belly button, with your fingertips pointing down toward your pubic bone. Place your other hand behind your head to provide gentle support. 3. **Lift Your Head:** Take a breath in, and as you exhale, slowly lift your head off the floor, bringing your chin toward your chest. Keep your shoulders on the ground; this is a very small movement, not a full crunch. This action will engage your rectus abdominis muscles, allowing you to feel the edges. 4. **Feel for the Gap:** Gently press your fingertips into your abdomen. You should feel the firm walls of your rectus abdominis muscles on either side of your fingers. Your goal is to determine how many fingers you can fit into the gap between them. 5. **Check Three Locations:** A diastasis can vary in width along the linea alba. It is essential to check in three different places to get a complete picture: * Just above the belly button * At the belly button * Just below the belly button
Interpreting Your Results: What to Feel For
When you perform the self-check, you are assessing more than just the width of the separation. The condition of the connective tissue is equally important. Here’s what to pay attention to: * **Width of the Separation:** How many finger-widths can you fit into the gap? A separation of more than two finger-widths is generally considered a diastasis recti. It is important to note where the separation is widest. * **Depth of the Separation:** As you press down, how deep do your fingers go? If your fingers sink in deeply with little resistance, it indicates that the linea alba is weak and thin. If the tissue feels shallow and firm, like a trampoline, the connective tissue is in better condition. The goal of the Tupler Technique® is not only to close the gap but also to make the connective tissue shallower and stronger.
How Often Should You Check Your Diastasis?
Once you have established your baseline, it is recommended to check your diastasis about once a week. Checking too frequently can cause unnecessary anxiety, as healing is a gradual process. A weekly check-in is sufficient to monitor your progress and see how the width and depth of your separation are changing as you follow a dedicated healing program. Consistency is key, and tracking your progress can be a powerful motivator as you see and feel the tangible results of your efforts. This includes consistent use of supportive tools, which is why understanding
Postpartum Splinting for Diastasis Recti: Tupler Technique® Recommendations is a vital part of the process.
You've Found a Separation—Now What?
Discovering you have a diastasis recti is not a cause for alarm; it is a call to action. You now have the information you need to begin healing. The Tupler Technique® is a comprehensive, 4-step program designed to heal the connective tissue and strengthen the transverse abdominis muscle, your body’s natural corset. The program focuses on: 1. **Tupler Technique® Exercises:** To strengthen the transverse abdominis and splint the muscles from the inside. 2. **Diastasis Rehab Splint®:** To approximate (bring together) the separated muscles and take the stretch off the connective tissue, allowing it to heal. 3. **Developing Transverse Awareness:** Learning to use your transverse muscle during your daily activities to protect your connective tissue from getting stretched. 4. **Proper Body Mechanics:** Getting up and down correctly and avoiding movements that stretch your connective tissue. By committing to a research-based program, you can heal your diastasis, flatten your belly, and restore function to your core, no matter how long it has been since you delivered your baby.
Frequently Asked Questions
