Understanding Stomach/Abdominal Separation: A Comprehensive Guide

Comprehensive Guide to Managing Abdominal Separation with the Tupler Technique®

Comprehensive Guide to Managing Abdominal Separation with the Tupler Technique®

Abdominal separation, commonly known as diastasis recti, affects many, especially postpartum women. This guide delves into the condition’s implications on health and introduces the Tupler Technique®, a proven method to manage and rehabilitate abdominal separation.

What is Abdominal Separation?

Abdominal separation occurs when the rectus abdominis muscles separate along the linea alba. While prevalent among pregnant women due to abdominal expansion to accommodate a growing fetus, it can also impact men, women, and children across various ages.

Understanding the Causes and Symptoms

Abdominal separation stems from factors like pregnancy, rapid weight changes, incorrect core exercises, and certain surgeries. It presents symptoms such as:

  • Noticeable stomach bulge, particularly when contracting the muscles.
  • Visible gap along the midline abdomen.
  • Associated lower back pain and poor posture.
  • Gastrointestinal discomforts like constipation.

Risks Associated with Untreated Abdominal Separation

Neglecting abdominal separation can lead to chronic lower back pain, postural issues, pelvic floor dysfunction, potential hernias, and complications in subsequent pregnancies.

Overview of the Tupler Technique®

The Tupler Technique® is an evidence-based program focused on strengthening the transverse abdominal muscle and safeguarding the connective tissues. This technique not only helps in reducing back pain and improving posture but also aids in achieving a flatter abdomen and preventing further separation during future pregnancies.

Watch this short video to know more about the Tupler Technique®.

Symptoms of Abdominal Separation

  • Bulging or "pooch" in the abdomen
  • Softness around the belly button
  • Coning during muscle contraction

Diagnosis and Tests

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?

Implementing the Tupler Technique®

This technique involves four critical steps:

  • Targeted Exercises: Specialized exercises that focus on the transverse abdominal muscle.
  • Splinting: Using a Diastasis Rehab Splint® to correctly position the muscles for healing.
  • Muscle Engagement: Constant engagement of the transverse muscle during daily activities to strengthen and rebuild abdominal integrity.
  • Movement Techniques: Learning and applying movements that avoid stressing the connective tissue.

Management and Treatment

Effective management includes practicing the Tupler Technique® exercises, wearing appropriate splints, and modifying daily activities to support healing. Avoid exercises like crunches or any that strain the midline.

To learn more about Diastasis Recti & the Tupler Technique® read this article: DIASTASIS RECTI RESEARCH AND EVIDENCED BASED EXERCISE PROGRAM

Prevention Tips

Preventive measures include maintaining a healthy weight, practicing good posture, and performing safe, approved exercises during and after pregnancy.

The Prognosis with the Tupler Technique®

Statistics show that following the Tupler Technique® can significantly close the separation, with noticeable improvement within six weeks of consistent practice.

Living with Abdominal Separation

Adjusting lifestyle and exercise routines are pivotal for those living with diastasis recti. Engaging in approved physical activities and wearing support garments can aid in managing symptoms and improving quality of life.


Abdominal separation is a manageable condition with the right approach. The Tupler Technique® offers a research-backed pathway to recovery, emphasizing core strength and tissue integrity, proving essential for lasting health and wellness.




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