Signs of Diastasis Recti After Delivery Tupler Technique® Checklist

TLDR: Wondering if you have diastasis recti? This Tupler Technique® checklist walks you through the common signs, which go beyond just a “mummy tummy.” Look for a visible bulge or coning in your abdomen, a jelly-like feeling around your navel, low back pain, poor posture, and core weakness. This guide also provides a simple, step-by-step method for checking yourself for abdominal separation, empowering you to take the first step towards a targeted recovery.

After giving birth, your body goes through a period of immense healing and readjustment. It’s a time filled with joy, but it can also bring unexpected physical challenges. One of the most common, yet often misunderstood, postpartum conditions is diastasis recti. You may have heard the term, or perhaps you’ve noticed that your belly doesn’t look or feel the same, even months after delivery. You are not alone. A significant number of women experience this separation of the abdominal muscles, and the first step to healing is recognizing the signs. This article provides a comprehensive checklist based on the Tupler Technique® to help you identify if you have diastasis recti and guide you on how to perform a self-check.

What is Diastasis Recti, Again?

Before we dive into the checklist, let’s quickly recap what diastasis recti is. It is the separation of the rectus abdominis muscles (your “six-pack” muscles) along the linea alba, the connective tissue that runs down the midline of your abdomen. This stretching and thinning of the connective tissue is a result of the pressure from your growing uterus during pregnancy. While it’s a common occurrence, a persistent separation can lead to a weakened core and other functional issues. Understanding if you have this condition is the first step toward a targeted recovery. For those who are planning a future pregnancy, it's also helpful to know how to minimize the risk, which you can learn about in our article on Preventing Pregnancy-Related Diastasis Recti with the Tupler Technique®.

The Tupler Technique® Checklist: Signs of Diastasis Recti

Diastasis recti manifests in various ways, and the signs are not always obvious. Use this checklist to see if you are experiencing any of the common symptoms.

Visual Signs:

• The “Mummy Tummy” or Pooch: Do you have a persistent bulge in your belly that doesn’t go away with diet or exercise? This is one of the most classic signs of diastasis recti.
• Coning or Doming: When you perform certain movements, like sitting up from a lying position or leaning back, do you notice a cone-like or dome-shaped protrusion down the midline of your abdomen? This is a key indicator of a weakened core and separated muscles.
• Belly Button Changes: Has your belly button changed from an “innie” to an “outie”? Or does it appear stretched or distorted? Changes in the appearance of your navel can be a sign of underlying connective tissue damage.

Physical Sensations:

• Jelly-Like Feeling: When you press on your abdomen around your belly button, does it feel soft, squishy, or “jelly-like”? This can indicate a lack of integrity in the underlying connective tissue.
• Core Weakness: Do you feel a general sense of weakness in your midsection? Do activities that used to be easy, like lifting your baby or carrying groceries, now feel strenuous?

Functional Symptoms:

• Low Back Pain: A weakened core from diastasis recti can lead to chronic low back pain. Your abdominal muscles play a crucial role in supporting your spine, and when they are not functioning optimally, your back has to take on extra strain.
• Poor Posture: Do you find yourself slouching more often? A weak core makes it difficult to maintain good posture, which can lead to a cascade of other aches and pains.
• Pelvic Floor Issues: The core and pelvic floor are intricately connected. Diastasis recti can contribute to issues like urinary incontinence (leaking urine when you cough, sneeze, or laugh), pelvic organ prolapse, or pain during intercourse.
• Gastrointestinal Issues: Some women with diastasis recti experience bloating, constipation, or other digestive discomfort. This is because the abdominal muscles also play a role in supporting the digestive organs.

How to Check Yourself for Diastasis Recti

Performing a self-check is a simple way to assess whether you have a separation and to get an idea of its size. Follow these steps:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place the fingers of one hand on your abdomen at your belly button, with your fingertips pointing towards your pelvis.
3. Gently lift your head and shoulders off the floor, as if you were doing a small crunch. This will engage your rectus abdominis muscles.
4. Feel for the gap. As you lift your head, you should feel the two sides of your rectus abdominis muscles contract. Use your fingertips to feel for a gap between them. Assess the width of the gap by how many fingers you can fit into it.
5. Check in three locations. Perform this check at your belly button, about two inches above your belly button, and about two inches below your belly button. The width of the separation can vary along the linea alba.

What Your Results Mean

A gap of one to two finger-widths is considered normal postpartum. A gap of more than two and a half finger-widths is typically classified as diastasis recti. It’s also important to assess the depth of the separation. If your fingers sink deep into your abdomen, it indicates that the connective tissue is very weak. The goal of the Tupler Technique® is to not only narrow the gap but also to strengthen the connective tissue.

Next Steps on Your Healing Journey

If you have identified signs of diastasis recti from this checklist or your self-check, don’t be discouraged. Healing is entirely possible with the right approach. The Tupler Technique® is a proven, non-surgical method for closing the diastasis and rebuilding core strength. To understand what the recovery process entails, you can read about Your Diastasis Recti Recovery Timeline with the Tupler Technique®.

Frequently Asked Questions