The Tupler Technique®: How to Close Diastasis Recti and Keep It Closed

Diastasis recti, a condition where the abdominal muscles separate, is a common concern for many individuals. Whether it occurs during pregnancy, due to rapid weight gain, or as a result of improper exercise, the impact on core strength and overall well-being can be significant. Fortunately, the Tupler Technique, developed by Julie Tupler, RN, offers a structured approach to healing diastasis recti and achieving a strong, functional core.

One of the crucial aspects of the Tupler Technique is understanding that the healing journey doesn't end with the initial 18-week program. Instead, it extends beyond, requiring continued commitment to ensure your diastasis remains closed.

The Initial 18 Weeks

The Tupler Technique's core program spans 18 weeks, during which you work on healing your diastasis recti. This comprehensive program focuses on four essential steps:

  1. Diastasis-Safe Exercises: You'll learn specific exercises that engage the transverse abdominal muscle, helping to bring the separated muscles closer together.
  2. Wearing a Splint: The use of a splint, such as the Diastasis Rehab Splint®, is integral to the program. It serves as a constant reminder to maintain proper alignment of the abdominal muscles.
  3. Engaging the Transverse Muscle: Julie Tupler emphasizes the importance of connecting with the transverse muscle throughout your daily activities.
  4. Proper Body Mechanics: You'll discover how to apply the Tupler Technique principles to daily tasks, ensuring that your core remains protected.

These steps, when followed diligently, create the foundation for closing your diastasis recti. However, it's essential to remember that the healing process can vary from person to person.

The Healing Timeline

Closing diastasis recti is not a one-size-fits-all journey. The timeline for healing can vary significantly based on several factors:

  • Severity of Diastasis: The extent of your diastasis recti plays a crucial role. Mild cases may close more quickly, while severe cases may require more time and effort.
  • Program Commitment: Your dedication to the Tupler Technique program is another significant factor. Consistency in following the exercises, wearing the splint, engaging the transverse muscle, and maintaining proper body mechanics is key to success.
  • Individual Variability: Everyone's body responds differently to treatment. Some individuals may experience rapid progress, while others may need more time.

The Continuation Phase

Once you have completed the initial 18 weeks of the Tupler Technique program, you may wonder what comes next. It's important to understand that diastasis recti can reopen if you discontinue the program entirely, especially if you return to activities that strain the abdominal muscles.

Therefore, it is essential to continue the regimen until your diastasis is closed, if it has not closed by the end of the 18 weeks. Healing your diastasis may take anywhere from six weeks to over twelve months or more, depending on the factors mentioned earlier.

During this continuation phase, you may no longer need to wear the splint, but you must continue practicing the other three steps of the program to maintain your progress and keep your diastasis closed.

Staying Committed

Maintaining a closed diastasis recti is an ongoing journey. While the initial 18 weeks lay the foundation for healing, the continuation phase ensures that your progress endures. It's essential to remain committed to the Tupler Technique principles, even as you resume your regular activities.

Incorporate diastasis-safe exercises into your fitness routine, engage the transverse muscle regularly, and apply proper body mechanics to protect your core. By doing so, you'll not only keep your diastasis closed but also enjoy the many benefits of a strong core, including improved posture, reduced risk of back pain, and enhanced overall well-being.


The Tupler Technique offers a comprehensive and effective approach to healing diastasis recti. While the initial 18-week program sets the stage for recovery, the continuation phase is equally vital. Your commitment to the program, along with factors like the severity of your diastasis, will determine the timeline for closure.

Remember that maintaining a strong core goes beyond the healing phase. It's a lifelong journey that requires dedication and consistency. By staying committed to the Tupler Technique, you can not only close your diastasis recti but also enjoy the enduring benefits of a healthy, functional core.

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