Together Tummy Video

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:06
[Music]
0:09
hello I'm Julie tupler creator of the
0:12
tupler technique program I'm a
0:14
registered nurse certified personal
0:16
trainer and childbirth educator with 30
0:19
years of experience in my specialty of
0:22
creating better bellies by bringing your
0:24
separated muscles together using my
0:27
tupler technique program
0:29
the bulging belly that many women men
0:32
and children have stems from having
0:35
separated muscles the medical term for
0:38
separated muscles is diastasis recti
0:41
diastasis means separation and recti is
0:45
the name of your outermost abdominal
0:47
muscles
0:49
I'm glad you are watching this video and
0:52
have decided to do the program now as
0:55
your separation will only get worse as
0:57
you age and by doing improper exercises
1:00
a larger diastasis means a larger belly
1:04
getting a worsening of diastasis side
1:07
effects and a longer time to bring your
1:10
muscles back together my program is
1:13
designed for anyone female or male of
1:16
any age yes that includes a child
1:19
starting at around six years old yes
1:21
absolutely anyone who is committed to
1:24
having a better belly having a better
1:27
belly means having a flat belly and one
1:30
that supports your whole body to have
1:33
this you need to bring your abdominal
1:35
muscles back together and yes if you are
1:38
pregnant you can make your diastasis
1:41
smaller during pregnancy a smaller
1:43
diastasis helps you push in labor and
1:46
can prevent an unnecessary C-section I
1:49
I'll be talking more about this later in
1:51
the pregnancy section
1:53
committing to my program can and will
1:56
bring your muscles together and improve
1:58
your health by strengthening your
2:00
support system which will make your
2:02
belly and body both look and feel so
2:05
much better
2:06
when your muscles are separated it puts
2:09
your whole body out of alignment when
2:12
your body is out of alignment it does
2:14
not work right and often puts you at
2:17
risk for side effects when your muscles
2:19
are separated they are not doing their
2:22
job of supporting the front back top or
2:26
bottom of your body you can only have a
2:29
strong core when your muscles are close
2:31
together
2:32
your abdominal muscles only work the way
2:35
they are supposed to work when they are
2:38
close together they are supposed to move
2:40
from front to back that is why if your
2:44
muscles are separated four fingers are
2:46
part or more you may not feel them
2:48
working because they are moving side to
2:51
side and not front to back
2:54
you may be experiencing the side effects
2:56
of a diastasis and just not know it no
3:00
support in the front of your body puts
3:02
your organs out of alignment causing
3:04
bloating after eating constipation or
3:07
reflux
3:09
there is also no support for your belly
3:11
button when the muscles separate the
3:14
connective tissue between the separated
3:16
muscles is stretched out and becomes
3:18
thinner and weaker so your belly button
3:21
now becomes an outing which can lead to
3:25
an umbilical hernia also if you are
3:28
pregnant this lack of organ support
3:30
makes the top of your uterus tilt
3:33
forward this then puts your cervix in
3:36
the wrong position
3:38
it's now pointing sideways instead of
3:41
downward lined up with the vaginal Canal
3:44
the forward movement of your organs also
3:47
brings your shoulders forward causing
3:50
poor posture putting your upper back in
3:52
a rounded position sciatica is a side
3:56
effect when you have this rounded
3:58
position for long periods of time
4:01
separated muscles give no support for
4:04
your spine causing back and hip pain
4:06
because of the forward displacement of
4:09
your organs causing your lower back to
4:11
Arch
4:12
because there is a connection between
4:15
the abdominal muscles and the pelvic
4:17
floor muscles a diastasis can cause
4:20
leaky urine when you sneeze and cough
4:22
and can also make
4:24
treating pelvic floor issues that both
4:26
men and women experience much more
4:29
difficult to treat
4:31
so you may be wondering what did I do to
4:34
cause my muscles to separate no one is
4:37
immune from having a diastasis recti in
4:40
fact everyone is born with it a
4:43
diastasis generally comes closer
4:45
together by the time a child is three
4:47
years old after the nervous system has
4:50
developed however in some children the
4:53
muscles never come together and even if
4:56
they do come together they still can
4:58
come apart at any time
5:01
your abdominal muscles separate because
5:04
of either
5:05
sudden or continuous force on this
5:07
connective tissue between your separated
5:09
muscles which stretches it and then
5:12
weakens it
5:14
this force is caused by many things
5:18
the recti muscles can separate sometime
5:22
after toddlerhood with activities like
5:24
gymnastics and swimming with the
5:26
continuous arching of the back
5:29
in childbearing women this usually
5:31
happens with the growing fetus during
5:33
pregnancy or pushing in labor men get it
5:37
with their growing beer bellies other
5:40
causes are the sudden forces on the
5:43
abdominals in a car accident or
5:45
abdominal surgery when air is added into
5:48
the abdomen during a procedure or when
5:51
the connective tissue is cut
5:53
one of the biggest culprits for causing
5:56
a diastasis is crunches
5:59
which should always be avoided despite
6:02
Society incorrectly believing that
6:05
crunches are a good and healthy exercise
6:07
for building a strong core they are not
6:10
on the contrary they separate your
6:13
muscles the motion of doing crunches
6:15
with bringing the shoulders off the
6:17
floor either makes a diastasis bigger if
6:20
you have one or creates one if you don't
6:23
have one I'll talk more about how and
6:26
why it does this in the exercise section
6:29
of the video when I talk about head
6:31
lifts instead of crunches as I said
6:34
earlier any movement which continuously
6:38
stretches the connective tissue by
6:40
putting intra-abdominal force on it
6:42
either in a forward
6:45
backwards or sideways Direction can
6:48
cause the muscles to separate this
6:51
includes things as simple as frequent
6:53
sneezing coughing lifting heavy things
6:56
and straining while having a bowel
6:58
movement that's why chronic constipation
7:02
is also a big cause of diastasis I know
7:06
you are going to find this hard to
7:08
believe but even breathing the wrong way
7:11
can cause a diastasis so what do I think
7:14
that you should stop breathing sneezing
7:17
and moving your bowels nope what I want
7:20
you to do is to learn how to use your
7:22
abdominal muscles correctly when you do
7:24
these things specifically your
7:27
transverse muscle this is your innermost
7:30
abdominal muscle and is attached to your
7:33
outermost abdominal muscle it wraps
7:35
around your whole body its action is
7:38
forwards and backwards I'll talk more
7:41
about this very important muscle later
7:43
on in the video
7:45
you use this muscle with every move you
7:48
make and Every Breath You Take so what I
7:50
want you to do is to develop an
7:53
awareness of how to use it correctly
7:55
while moving your body during activities
7:58
of daily living like
8:00
when you breathe sneeze cough stand up
8:03
have a bowel movement and when working
8:06
out it is just a matter of learning how
8:09
to put your transverse muscle in the
8:11
correct position
8:12
this is important because if you don't
8:15
engage your transverse muscle by
8:17
bringing it back towards your spine when
8:19
you move it will automatically move
8:21
forward when it moves forward the
8:24
connective tissue which is attached to
8:26
it moves forward with it this forward
8:29
movement stretches it if you continue to
8:32
stretch it you will weaken it the
8:35
outcome of my program is to strengthen
8:37
this weak and connective tissue between
8:39
your separated muscles so it is then
8:42
strong enough to hold your muscles in a
8:44
close together position this is why no
8:47
matter how or when you got your
8:49
diastasis you can do something about it
8:52
without surgery right now
8:54
if you do decide to have surgery they
8:57
will be stitching this connective tissue
8:59
my program will prepare you for your
9:02
surgery so you will know how to use your
9:04
abdominal muscles in the recovery
9:06
process so your stitches don't come
9:08
undone after your surgery I'll be
9:11
talking more about that later in the
9:13
preparation for surgery section of the
9:16
video

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:05
progresses over 18 weeks depending upon
0:09
the severity of your diastasis you may
0:12
or may not be able to close it in 18
0:14
weeks
0:15
if you have a small diastasis you may
0:17
even be able to close it before 18 weeks
0:20
a large diastasis will take more than 18
0:23
weeks one thing that you can count on
0:26
for sure is that if you follow all four
0:29
steps of my program your diastasis will
0:31
be a lot smaller in week 18 and you will
0:34
both look and feel so much better
0:37
because there is a weak spot in the
0:39
connective tissue it's your belly button
0:40
you are always at risk for opening the
0:43
separation at any point in time that is
0:46
why I'll teach you how to incorporate my
0:48
program into your activities of daily
0:50
living and a diastasis safe exercise
0:53
routine that you can do for the rest of
0:55
your life during the first six weeks of
0:58
my program it is important to put your
1:00
weight lifting exercise classes and
1:03
sporting activities on hold until you
1:05
have developed transverse muscle
1:07
strength and awareness in order to
1:09
protect your connective tissue from
1:11
getting stretched then in week six you
1:14
will be taught a diastasis safe workout
1:16
during the first six weeks of the
1:18
program you can do aerobic exercises
1:21
like walking outside or on a treadmill
1:23
the elliptical machine or upright
1:26
stationary bike please no running or
1:29
jumping or swimming these are too
1:31
stressful on your connective tissue
1:34
when doing your aerobic classes please
1:36
remember to belly breathe you will be
1:39
taught this type of breathing in the
1:41
section on belly breathing my program is
1:43
four steps the four steps are number one
1:46
splinting to reposition your muscles and
1:49
connective tissue in a closer position
1:51
two
1:53
technique exercises to strengthen both
1:55
your transverse muscle and connective
1:57
tissue three developing awareness of
2:00
your transverse abdominal muscle and
2:02
four getting up and down correctly from
2:05
seated to standing and standing to
2:07
seated from seated to backline and from
2:10
backline to seated these four steps are
2:13
in your Guidebook
2:19
this guidebook
2:21
is your cliff notes of the tupler
2:23
technique and is a road map of what you
2:27
will need to be doing over 18 weeks also
2:30
a good place to track your progress
2:35
my program is much more successful with
2:38
support that is why I have created my
2:41
18-week ongoing online Support Program
2:44
once registered there is no expiration
2:47
date because you may not have closed
2:49
your diastasis in 18 weeks I want you to
2:52
be able to use the program until you
2:54
close it or as long as you need it the
2:57
program has weekly videos tips and a
3:00
Facebook group to connect with others
3:02
doing the program and best of all I get
3:05
to support all of you every week at my
3:08
live webinar to answer all your
3:10
questions if you can't attend a webinar
3:12
you can always submit your questions the
3:15
morning of the webinar the webinars are
3:17
recorded and posted on the online
3:19
support program and then you can watch
3:22
them at a later time
3:24
before you start the program I'd like
3:26
you to do three things number one
3:29
take your before belly photos from the
3:32
front and the side
3:34
taking my clients before belly photos
3:36
was the best decision I ever made
3:39
because they could actually see their
3:41
belly changing and the photos totally
3:43
motivated them number two take your
3:46
body's circumference measurements in
3:48
three places under your breasts
3:52
at your waist
3:55
and over your belly button as your
3:57
muscles start to come together you will
4:00
see these numbers getting lower you will
4:02
also get a smaller waist which means
4:05
your clothes will fit you so much better
4:08
three measure the distance of your
4:11
separated muscles and the condition of
4:13
your connective tissue I am going to
4:15
show you how to do this with and without
4:18
a diastometer in the sections on
4:21
checking for a diastasis
4:23
put the circumference measurements and
4:26
your diastasis measurements in your
4:28
guidebook
4:37
well independent research has already
4:40
confirmed that the tupler technique
4:42
works it is not yet explained exactly
4:45
why it works however I see these results
4:48
happen again and again with my clients
4:50
and I think that it would be impossible
4:52
for that level of healing to occur if it
4:55
were not for a significant increase in
4:58
the blood flow to the area from the
5:00
large amount of abdominal repetitions
5:03
approximating the connective tissue I
5:06
believe puts it in a better position to
5:09
receive blood flow more uniformly for
5:12
this reason it is my belief
5:15
that the new blood flow where there was
5:18
not much blood before supports the
5:21
healing process
5:23
think about it
5:24
there has to be communication between
5:27
cells which heal some chemical signal to
5:30
make them join back together and I think
5:33
this communication is facilitated by
5:36
blood flow in support of this Theory
5:39
there has been some research on the
5:41
subject of connective tissue that I find
5:43
incredibly exciting so stick with me
5:46
here for a few minutes
5:48
Dr Helene langavan a neurologist at the
5:52
University of Vermont has formulated a
5:54
medical hypothesis suggesting that
5:56
connective tissue might comprise an
5:59
elaborate communication system within
6:01
the body which influences the
6:03
functioning of all the others
6:06
physiological systems
6:08
in her article connective tissue a
6:11
body-wide signaling Network she explores
6:14
the possibility that there might be a
6:16
series of remote effects and seemingly
6:18
unrelated parts of the body stemming
6:21
from changes or activity in the
6:23
connective tissue she also talks about
6:25
the connective tissue generating
6:27
electric currents through mechanical
6:30
activity including compression which by
6:33
my estimation would certainly include my
6:36
tupler technique exercises which could
6:39
change the cellular activity in any
6:42
given interconnected part of the body
6:45
she affirms that connective tissue
6:48
remodels itself in terms of density and
6:51
elasticity as a result of new types of
6:54
mechanical stresses namely exercise so
6:58
when doing the seated exercises close
7:01
your eyes and with every repetition see
7:04
those electric currents strengthening
7:06
your connective tissue

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:05
remember checking yourself for a
0:07
diastasis is not an exact science the
0:11
point of checking it is to just have an
0:14
idea of how big it is and then when you
0:17
check it again in weeks 3 6 9 12 15 and
0:20
18 you can feel that it is getting
0:23
smaller when you are checking yourself
0:25
for a diastasis you are checking for two
0:28
things the first is the distance between
0:31
your separated muscles how many fingers
0:34
can you fit between your separated
0:36
muscles the second is the condition of
0:39
your connective tissue how far down does
0:42
your finger go in your belly when you
0:45
press on your connective tissue
0:47
the deeper it goes the weaker your
0:49
connective tissue is and the longer it
0:52
will take to heal
0:53
it is best to check without lifting your
0:56
head when you lift your head
0:59
the muscles come closer together the
1:02
higher you lift your head the closer the
1:04
muscles come together so you are
1:06
checking it at its smallest and you want
1:09
to check it at its largest in this
1:12
section I will be teaching you how to
1:14
check it with just your fingers in the
1:17
next section I will be teaching you how
1:19
to check it with my diastometer if you
1:22
have an outie belly button a doming of
1:25
your abdominal muscles
1:27
when you get up from a backline position
1:29
or if you have to spread your fingers to
1:33
feel The Ridges of your muscles these
1:36
are indications that you have a very
1:38
large diastasis with a very large
1:40
diastasis instead of checking with your
1:43
fingers in the middle of your belly you
1:46
will need to check on each side of your
1:48
belly with eight fingers then add the
1:51
numbers of fingers on each side to get
1:54
the total number of fingers you can
1:56
measure yourself on the floor your bed
1:58
or couch whatever you measure yourself
2:00
you need to get to a back lying position
2:03
correctly always get down from a side
2:05
lying position no more roll backs as
2:09
it's not possible to hold your
2:10
transverse in
2:13
first though when getting down you need
2:16
to protect your connective tissue from
2:18
getting stretched and making your
2:19
diastasis bigger you do that by engaging
2:22
your transverse muscle so think of
2:24
bringing your belly button to your inner
2:25
spine hold it there as you lower
2:27
yourself down from a side lying position
2:29
to the floor your bed or your couch once
2:32
your head touches down you can then roll
2:35
on your back and bend your knees in a
2:38
back lying position with your knees bent
2:39
you will be putting all 10 closed
2:42
fingers in your belly button or if you
2:43
know you have a large diastasis putting
2:46
eight fingers on each side of your belly
2:48
button your fingers are pointing down
2:51
towards your toes
2:52
you can take fingers out if your
2:54
diastasis is smaller
2:57
now relax your abdominal muscles and
2:59
then tighten them by bringing your belly
3:01
button to your inner spine this is
3:03
important that you tighten them this way
3:05
so you can feel them coming closer
3:07
together and you should then be able to
3:10
feel The Ridges of your abdominal
3:12
muscles now relax them your muscles will
3:15
move further away and your fingers need
3:17
to follow where they go at rest tighten
3:19
them again they will come back together
3:21
then relax them do this several times
3:24
until you can feel where the muscles are
3:26
in a relaxed position remember how many
3:29
fingers fit between your separated
3:31
muscles at your belly button so you can
3:33
write it in your guidebook now measure
3:36
above your belly button halfway between
3:38
your belly button and your sternum again
3:41
put all 10 fingers on your belly you can
3:45
take fingers out if your diastasis is
3:47
smaller now relax your abdominal muscles
3:49
and then tighten them by bringing your
3:51
belly to your spine and feel them coming
3:53
together now relax them and feel where
3:56
they are going you can sometimes feel
3:58
this a bit better if you press your
4:00
fingers a little deeper do this a few
4:03
more times so you can feel the movement
4:04
of your muscles remember this number
4:07
now check below your belly button
4:09
halfway between your belly button and
4:11
your pubic bone put your ten fingers in
4:14
your belly and relax your abdominal
4:16
muscles now tighten them and relax them
4:18
tighten them and relax them tighten them
4:21
and relax them see how many fingers fit
4:23
between your muscles when they are
4:25
relaxed remember that number
4:33
now write those three numbers in your
4:36
guidebook
4:40
now let's check the condition of your
4:43
connective tissue with your finger you
4:45
will check in the same three places that
4:48
you just checked the distance between
4:49
your separated muscles remember the
4:53
deeper your finger goes in your belly
4:54
the weaker your connective tissue the
4:57
goal is to get your connective tissue
5:00
shallow and strong so it can hold your
5:02
muscles in a close together position
5:05
if your finger goes down up to the first
5:08
crease on your finger that is shallow if
5:11
it goes down anywhere between the first
5:14
and second crease it is medium if it
5:17
goes down over the second crease it is
5:19
deep
5:20
let's start with your belly button relax
5:23
your abdominal muscles and put your
5:25
finger gently in your belly button if
5:27
you don't relax your abdominal muscles
5:29
there will be tension on the connective
5:31
tissue and it will be harder for the
5:33
finger to go down and you will be
5:35
checking it at its shallowest instead of
5:37
its deepest now see where the skin comes
5:40
to your finger you can take a pen to
5:42
mark that on your finger
5:44
then take a photo with your phone
5:47
so each time you check yourself you can
5:50
see the mark on your finger getting
5:52
lower on your finger indicating that
5:55
your connective tissue is getting
5:56
shallower and stronger
5:59
now check above your belly button with a
6:01
different finger halfway between your
6:03
belly button and the bottom of your
6:05
sternum and remember that number
6:16
now check below your belly button
6:19
halfway between your pubic bone and your
6:22
belly button
6:29
now write whether it is shallow medium
6:31
or deep on the top middle and bottom of
6:34
your belly in your guidebook under
6:35
condition of connective tissue
6:41
now you need to get
6:43
a back line position coming straight up
6:46
is called a jackknife
6:49
and doing this even just once can undo
6:52
all the gains you have made with closing
6:54
your diastasis that is because you are
6:57
putting the force of your whole body
6:58
weight on the connective tissue when you
7:00
do this
7:02
so when getting up the first thing that
7:04
you do is bring your belly button to
7:06
your inner spine and hold it there
7:09
if you need to put your hand on your
7:10
belly to make sure you are holding it in
7:12
that is fine also your knees should be
7:15
bent Keep Your Head on the floor as you
7:19
log roll your body to your side if you
7:22
lift your head up then your shoulders
7:24
will come off the floor and you will not
7:26
be able to hold your abdominals in and
7:28
that will stretch your connective tissue
7:30
once you're on your side continue to
7:33
engage your abdominals and use your
7:35
hands to bring you to a seated position
7:37
once in a seated position continue to
7:40
engage your abdominal muscles as you
7:42
come up on your knees
7:44
hold on to something now to keep your
7:47
balance continue to hold your abdominals
7:49
in bring one leg forward make sure your
7:52
foot is forward of your knee still
7:54
holding in your transverse bring your
7:56
back leg next to your front foot and
7:59
then straighten your knees bringing you
8:01
to a standing position now measure the
8:03
circumference of your body in three
8:05
places with your abdominal muscles
8:07
relaxed on your ribs
8:10
at your waist
8:14
and over your belly button
8:18
now write these numbers in your
8:20
guidebook
8:30
this is a good time to take your before
8:32
belly photos from the front and the side
8:34
as well
8:37
now take them with your arms in the air
8:39
so you can see the changes in your waist
English (auto-generated)
All
Listenable
Recently uploaded
Watched

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:00
[Music]
0:01
foreign
0:04
this section will guide you through
0:07
measuring if you have purchased my
0:09
diastometer if you did not go back to
0:12
the section on measuring diastasis with
0:15
your fingers remember checking yourself
0:17
for a diastasis is not an exact science
0:20
the point of checking is to just have an
0:24
idea of how big it is and then when you
0:26
check it again in weeks 3 6 9 12 15 and
0:30
18 you can feel that it is getting
0:33
smaller when you are checking yourself
0:35
for a diastasis you are checking for two
0:37
things the first is the distance between
0:41
your separated muscles with how many
0:43
fingers can fit between your separated
0:45
muscles and then measured in centimeters
0:48
with the diastometer belt it is best to
0:52
check not lifting your head as lifting
0:54
your head will get the measurement at
0:56
its smallest and you want it at its
0:58
largest the second is the condition of
1:01
your connective tissue you will be using
1:04
the finger cut to determine in
1:06
centimeters how far down your finger
1:08
goes when you press on your connective
1:10
tissue the deeper it goes the weaker
1:13
your connective tissue and the longer it
1:15
will take to strengthen your connective
1:17
tissue put on your diastometer now the
1:20
numbers on this belt should be facing
1:22
you if someone else is checking you the
1:25
numbers should be facing them
1:27
attach the velcro in the back and make
1:30
sure the red circle called belly button
1:32
is on your belly button
1:39
to protect your diastasis from getting
1:40
larger you need to get to a back line
1:43
position correctly
1:45
always get down from a side lying
1:47
position no roll backs
1:54
as you can't engage your transverse
1:56
muscle when getting to a back length
1:58
position to protect your connective
2:00
tissue from getting stretched engage
2:02
your transverse muscle think of bringing
2:04
your belly button to your inner spine
2:06
and hold it there as you lower yourself
2:08
down to the floor bed or couch once your
2:12
head touches down you can then roll on
2:14
your back and bend your knees
2:16
when checking with the diastometer you
2:19
can check the distance on each side of
2:21
your belly button and then add the two
2:23
numbers together to get the total
2:25
distance in centimeters make sure the
2:28
gray slider
2:30
is at your hip bone on each side
2:33
let's start with checking it on the
2:35
right side
2:36
put eight fingers closed on the right
2:39
side of your belly button
2:41
you can always take fingers out if your
2:44
diastasis is smaller
2:48
now relax your abdominal muscles and
2:50
then tighten them so you can feel the
2:52
ridge of your abdominal muscles moving
2:54
closer together
2:56
you can tighten them by bringing your
2:58
belly button to your spine now relax
3:01
them and feel them moving apart relax
3:03
and tighten relax and tighten relax and
3:07
tighten
3:08
whichever finger
3:10
on either one of your hands feels the
3:12
ridge
3:13
press that finger into your belly and
3:16
lift all the other fingers up
3:19
with the other hand move the gray slider
3:21
to where your finger is lift up the belt
3:24
so you can see the number where the gray
3:27
slider is remember that number now let's
3:30
do the other side the same way
3:35
all eight fingers go in to your belly
3:38
relax and tighten relax and tighten
3:41
relax and tighten put the gray slider
3:44
where your finger is
3:49
lift up the belt and remember that
3:52
number
3:56
now add the two numbers together and
3:58
that is the size of your diastasis in
4:01
centimeters at your belly button write
4:03
the number in your Guidebook
4:08
next move the belt up a little to
4:10
measure above your belly button halfway
4:12
between your belly button and your
4:14
sternum and check the same way put eight
4:17
fingers on each side relax and tighten
4:20
relax and tighten
4:23
now
4:24
when you feel the ridge lift up your
4:27
fingers
4:28
and move the gray slider to where your
4:31
finger is
4:33
now go to the other side
4:36
all eight fingers
4:39
relax and tighten relax and tighten
4:43
relax and tighten when you feel the
4:45
ridge put that finger in move the gray
4:48
slider now lift up the belt
4:52
and add the numbers together
4:56
and write that in your guidebook
5:04
then move the belt below your belly
5:06
button halfway between your belly button
5:08
and your pubic bone
5:10
and measure the same way
5:12
put the gray sliders on the outside
5:16
now put eight fingers on one side relax
5:20
and tighten relax and tighten relax and
5:24
tighten when you feel the ridge put the
5:26
gray slider to where that is
5:29
now check the other side eight fingers
5:31
go in relax and tighten relax and
5:36
tighten and once you feel where the
5:38
ridge of the muscle is put the gray
5:40
slider there
5:41
lift up the belt
5:43
add the numbers together
5:46
and write that in your guidebook
5:53
now let's check the condition of your
5:55
connective tissue with your gray finger
5:57
cut that comes with the diastometer belt
6:00
you will check in the same three places
6:02
that you just checked the distance
6:04
between your separated muscles remember
6:07
the deeper the finger cut goes in your
6:09
belly the weaker your connective tissue
6:12
the goal is to get your connective
6:14
tissue shallower and stronger so it can
6:16
hold your muscles in a close together
6:18
position
6:19
let's start with your belly button relax
6:22
your abdominal muscles and put your
6:24
finger cut gently in your belly button
6:26
if you don't relax your muscles there
6:29
will be tension on the connective tissue
6:31
and it will be harder for the finger to
6:33
go down
6:34
and you will be checking it at its
6:36
shallowest instead of its deepest on the
6:39
finger cut you will see there is a ruler
6:42
in centimeters on one side and shallow
6:44
medium deep on the other side
6:48
that way you can measure the condition
6:51
in centimeters and we'll be able to
6:53
track it if it is getting shallower each
6:55
time you check it when the numbers get
6:57
smaller so put the finger cut in your
7:00
belly button
7:03
relax your muscles
7:06
and see where the skin hits it and
7:08
remember that number
7:14
now check above your belly button
7:16
halfway between your belly button
7:19
and the bottom of your sternum
7:22
relax your abdominals
7:28
and remember that number
7:33
now check below your belly button
7:35
halfway between your belly button and
7:37
your pubic bone relax your abdominals
7:40
when doing it and remember that number
7:45
now write all three numbers in your
7:48
guidebook under condition of connective
7:50
tissue
7:59
now you need to get up correctly from a
8:01
backline position coming straight up is
8:05
called a jackknife
8:07
and doing this even just once can undo
8:11
all the gains you have made with closing
8:13
your diastasis that it's because you are
8:15
putting the force of your whole body
8:17
weight on the connective tissue when you
8:19
do this
8:21
so when getting up the first thing that
8:23
you do is bring your belly button to
8:25
your inner spine and hold it there
8:27
if you need to put your hand on your
8:29
belly to make sure you are holding it in
8:31
that is fine also your knees should be
8:34
bent Keep Your Head on the floor as you
8:37
log roll your body to your side if you
8:41
lift your head up then your shoulders
8:43
will come off the floor and you will not
8:44
be able to hold your abdominals in and
8:47
that will stretch your connective tissue
8:48
once you're on your side continue to
8:51
engage your abdominals and use your
8:53
hands to bring you to a seated position
8:55
once in a seated position continue to
8:58
engage your abdominal muscles as you
9:01
come up on your knees hold on to
9:03
something now to keep your balance
9:06
continue to hold your abdominals in
9:08
bring one leg forward make sure your
9:10
foot is forward of your knee still
9:13
holding in your transverse bring your
9:15
back leg next to your front foot and
9:17
then straighten your knees bringing you
9:19
to a standing position now measure the
9:22
circumference of your body in three
9:23
places with your abdominal muscles
9:25
relaxed on your ribs
9:28
at your waist
9:32
and over your belly button
9:37
now write these numbers in your
9:39
guidebook
9:48
this is a good time to take your before
9:50
belly photos from the front and the side
9:53
as well
9:56
now take them with your arms in the air
9:58
so you can see the changes in your waist
English (auto-generated)
All
Listenable
Recently uploaded
Watched
9:13
NOW PLAYING

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:00
[Music]
0:02
foreign
0:06
moment about splinting came to me many
0:09
years ago when I was teaching a maternal
0:11
Fitness class one of my private clients
0:14
with a very severe diastasis said to me
0:16
I cannot do the seated exercises because
0:19
I can't feel my muscles working and I
0:22
don't know how to make them go in a
0:24
backwards Direction
0:25
so I took a scarf and put it around her
0:28
and manually moved her muscles and
0:30
connective tissue closer together and
0:33
then had her try to do the exercises
0:35
again now with her muscles in a close
0:38
together position Bingo she then felt
0:41
her muscles working that was the start
0:43
of splinting for me I started using
0:46
scarves with all my pregnant clients
0:48
when teaching my six week Workshop this
0:52
is when I discovered that just by
0:54
splinting the muscles and connective
0:56
tissue during this weekly class the
0:58
diastasis got even smaller during
1:00
pregnancy that Discovery is what had me
1:03
contact Columbia University program in
1:06
physical therapy to do a study on my
1:08
program I realized that if just
1:11
splinting the muscles and connective
1:13
tissue while doing the exercises made
1:15
the diastasis smaller during pregnancy
1:17
as the belly was getting larger than
1:21
wearing it all the time like with
1:23
wearing a cast to heal a broken bone
1:25
would be even better and now after 20
1:28
plus years of having clients wear my
1:31
splint as part of my four-step program
1:33
it has proven to be the way to go my
1:37
stats with 372 clients show that doing
1:41
all four steps of my program can make a
1:43
diastasis 55 smaller in just six weeks
1:47
now
1:49
with all this background information you
1:51
will understand why my answer is always
1:53
the same when I'm asked can I do the
1:56
exercises without wearing a splint the
2:00
answer is yes only if you bring the
2:03
muscles and connective tissue closer
2:05
together with a scarf I also want you to
2:09
know that just wearing the splint will
2:11
not close your diastasis
2:13
the purpose of this splint is to put
2:16
your muscles and connective tissue in
2:18
the right position to do the exercises
2:21
the exercises are essential in this
2:24
process of closing your diastasis
2:27
you wear it all the time because you use
2:30
your abdominal muscles all the time so
2:33
your abdominals and connective tissue
2:35
always need to be in a close together
2:38
position when you are using them with
2:41
all your activities of daily living and
2:44
while exercising if you are watching
2:46
this video and don't have any splints
2:49
you need to get them to be successful
2:51
with the program
2:53
it is important to measure yourself in
2:56
three places so you get the right size
2:58
splint or splints
3:00
you measure your back size under the
3:03
breast from one side seam around your
3:06
back to the other side seam you measure
3:08
your waist height from your sternum to
3:11
your belly button and you measure the
3:13
circumference of your body over your
3:15
belly button with your abdominal muscles
3:18
relaxed
3:19
there are charts on my website to help
3:22
you determine your size
3:24
if you need help please email or call us
3:27
now I am going to discuss the difference
3:30
between wearing one splint and two
3:32
splints I initially started out having
3:35
my clients wear one splint my first
3:38
splint has two arms
3:42
I now call this a short torso splint
3:46
there were two problems there was not
3:48
enough coverage for many people and
3:51
because it was in between two sets of
3:53
Bones it did not stay in place very well
3:56
my clients were complaining
3:59
of their belly either coming out the
4:01
bottom or top of the split
4:03
so I made the pad of the splint taller
4:08
and made it with three arms instead of
4:10
two I called this the regular torso
4:13
splint
4:16
the coverage worked for some people
4:18
with an average waist height but it was
4:21
too big for those that were
4:22
short-waisted and still not enough
4:24
coverage for the long-waisted people
4:28
I also still had the problem of it not
4:31
staying in place so that's when I had
4:33
the idea of wearing two splits so I
4:36
tried different combinations for people
4:38
of different waist Heights for the
4:40
short-waisted people I had them wear two
4:43
short torsos for the average wasted
4:46
people like myself I had them wear a
4:49
short torso on the bottom and a regular
4:51
torso on top and for the long-waisted
4:53
people I had them where two regular
4:56
torso splints two splints gave more
4:59
coverage and the layering of the two
5:02
splints kept them in place much better
5:05
although wearing two splints worked
5:07
better I still had clients that just
5:09
wanted to wear one splint as putting on
5:12
two splints was not user friendly for
5:14
many people so I had to figure out
5:17
another solution with just using one
5:19
splint that did not move around
5:22
I always recommend wearing your splints
5:25
over a fitted undergarment I thought
5:27
what if I could get that top and bottom
5:31
arm to stick to the undergarment and
5:34
stop it from moving around so I came up
5:36
with the idea of creating a garment
5:39
the splint could stick to that was made
5:42
of material like Loop velcro since it
5:45
needed to be worn all the time it needed
5:47
to be moisture wicked as well
5:49
so it does not get wet When you sweat I
5:53
created it and tested it with my clients
5:55
and they loved it I call this tank and
5:59
splint together tummy day wear
6:02
some of my long wasted clients still
6:05
need to wear two of these splints but
6:07
many of the clients are able to wear
6:09
just one I am wearing my together Tummy
6:12
tank and this is the together tummy
6:18
splint I also have the together tummy
6:21
sleepwear
6:22
the sleepwear tank and splint come in
6:26
white and just have softer elastic arms
6:29
that make it easier to sleep in
6:31
if you are watching this video and you
6:34
have the older model splints it is very
6:37
easy to turn them into a together tummy
6:39
one just put a 4x4 piece of hook Velcro
6:43
on the top and bottom elastic arms of
6:46
the regular torso splint or each of the
6:49
arms of the short torso splint if you
6:53
want extra support you can put a piece
6:55
of hook Velcro on the inside of the pad
6:58
down the middle
7:00
so before I show you how to put on the
7:02
together tummy wear splints and the
7:04
other model splints I want to review a
7:07
few more things about putting on and
7:09
wearing the splints as I said earlier
7:11
the purpose of all models of my splints
7:14
is to reposition both the separated
7:17
muscles and the stretched out connective
7:19
tissue between the muscles so when you
7:23
are putting it on please remember that
7:26
you must manually with the heel of your
7:28
hand move the muscles and connective
7:31
tissue to the middle and hold it there
7:34
while you are attaching it when you
7:37
bring the muscles together it also puts
7:40
the connective tissue in a narrow
7:42
position
7:44
this takes the stretch off the
7:46
connective tissue and it puts it in the
7:49
best position to heal
7:51
to strengthen a muscle you shorten it
7:54
to shorten and strengthen the abdominal
7:56
muscles they have to move in a forwards
7:59
to backwards direction if they are
8:02
separated four fingers apart or more
8:04
they just move side to side
8:07
this side to side movement will not
8:10
strengthen the abdominal muscles and
8:12
makes it difficult to feel the muscles
8:15
working
8:16
when you bring them in a close together
8:18
position it will be much easier for you
8:22
to feel them working like wearing a cast
8:24
you will get the best result by wearing
8:28
the splint all the time to continuously
8:31
keep the connective tissue and muscles
8:33
in the right position wearing it all the
8:36
time includes wearing it when you are
8:39
sleeping you should just take it off for
8:41
15 minutes when you bathe the more you
8:44
wear it the faster your results make
8:48
sure you clean and dry your belly button
8:50
before putting it back on after you
8:52
bathe is you don't want to close up a
8:55
waterlogged belly button
8:57
wearing a splint will not weaken your
9:00
muscles as the function is just to
9:04
reposition them bringing them close
9:06
together so they are in the right
9:08
position to do the exercises correctly
9:11
remember they must be close together to
9:14
work in the right direction so they can
9:17
be strengthened the right direction is
9:19
front to back
9:21
my goal with the exercises you will be
9:24
doing is to have your abdominal muscles
9:26
be the strongest they have ever been by
9:29
doing my program if you have had a
9:32
diastasis for a long time a side effect
9:35
from wearing the splint you may
9:37
experience is a little nausea this is
9:40
because you are now putting your organs
9:42
in a different position however this is
9:46
the position they are supposed to be in
9:47
so when you first start to wear the
9:50
splint make sure you eat smaller
9:53
portions as your stomach is not able to
9:55
expand the way it used to
9:57
the nausea will pass you also may
10:00
experience a little soreness in your
10:02
abdominals
10:04
when you first start doing the exercises
10:06
this is what happens when working any
10:10
muscle for the first time this soreness
10:12
will also pass
10:14
keep the velcro on your splints working
10:16
you need to hand wash and air dry them
10:20
that is why it is probably a good idea
10:23
to get an extra set also don't attach
10:26
and detach it too many times as this
10:29
will stop its effectiveness
10:31
getting up and down with the flat back
10:34
also keeps it in place better remember
10:36
when putting on any splint you need to
10:39
bend your knees a little and engage your
10:42
transverse muscle if you are lacking
10:44
your knees it puts the top of your
10:46
pelvis forward and that arches your back
10:49
and then you can't engage your
10:51
transverse muscle you want to engage
10:53
your transverse muscle so it puts your
10:55
abdominal muscles in a close together
10:57
position before you put on your splint
11:00
then you bring them even closer together
11:04
when you put on the split the closer
11:07
together they are the better this
11:09
program will work
11:11
when putting on your Splinter splints
11:13
you need to stand in front of a mirror
11:15
so when you attach the elastic arms you
11:18
can turn to the side and look in the
11:20
mirror to make sure you are attaching
11:23
the elastic arms in the right places if
11:26
it is the first time you are putting on
11:28
your Splinter splints you may want to
11:31
stretch out the elastic arms before
11:33
putting it on to make them a little bit
11:35
longer if after stretching them they are
11:39
still too short you can get my extenders
11:42
they come three in a package and attach
11:45
to the elastic arms to make them longer
11:50
they are used mostly during pregnancy
11:52
after a couple of weeks of doing the
11:55
program you will have to make the
11:57
elastic arm shorter as the elastic gets
12:00
stretched out and you will be getting
12:02
smaller you do this by either putting a
12:07
hem in the elastic arm or after
12:10
measuring to see the right length of the
12:12
elastic arm cutting off the velcro at
12:15
the end of the arm and then cutting the
12:17
elastic and then sewing the valve go
12:19
back on to the elastic arm you can wear
12:22
this together Tummy tank top I am
12:24
wearing now under any model of my
12:27
splints as I said before it is moisture
12:29
Wick so it will keep you dry if you
12:32
sweat when wearing a splint
12:34
on the together tummy day wear splint
12:37
there is a piece of hook velcro running
12:40
down the middle of the inside of the pad
12:42
this will attach to the tank top right
12:45
in the middle of the back there is also
12:48
hooked Velcro on the top and bottom
12:50
elastic arms these will attach to the
12:53
front of your tank top and the velcro at
12:55
the end of the arm will attach to the
12:57
pad on your side
13:00
with any model splint you are wearing it
13:02
is important to wear a fitted
13:04
undergarment under it as it is better
13:07
not to wear it directly on your skin
13:10
lastly so you can go to the bathroom
13:12
easier please put your underwear and
13:16
pants or skirt over the splint after
13:19
you've put it on that way you do not
13:21
have to take the splint off every time
13:23
you go to the bathroom
English (auto-generated)
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Watched

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:01
foreign
0:03
[Music]
0:05
I will now show you how to put on the
0:07
together tummy day wear splint over the
0:10
together tummy day wear tank top
0:13
please remember to put your underwear
0:16
and pants or skirt over the splint after
0:19
you have put it on so you don't have to
0:21
take your splints off when you go to the
0:23
bathroom
0:27
okay
0:29
before we put on the splint you need to
0:32
make sure that the one arm is on your
0:35
left side this is the elastic arm with
0:38
the label on it we take it we hold it at
0:42
the top of the pad
0:43
we put it on the tank top there's a
0:47
piece of velcro running down the middle
0:49
you want to secure it with your hand
0:52
like this
0:53
now the left arm put that between your
0:57
legs
0:58
all right now with the left hand we're
1:01
going to go across the body and we're
1:03
going to hold on to the splint at the
1:05
end and we're going to gather gather
1:07
gather gather gathered in our hands make
1:09
sure this piece of velcro is in your
1:11
hand now bend the knees Engage The
1:15
transverse by bringing your belly button
1:17
to the spine now with the heel of this
1:19
hand this is important you got to move
1:21
the muscle and connective tissue towards
1:23
the Middle continue holding it there as
1:26
you turn to the side and you stretch it
1:29
just a little don't stretch it too much
1:31
or it'll be too tight and attach it on
1:34
top now you have to make sure that it's
1:37
on top okay and not off the pad if you
1:41
attach it too low it's going to
1:44
interfere with this out it needs to
1:46
attach on the side if it's attaching in
1:49
the back it's too long and you're going
1:51
to need to shorten the arm then come to
1:54
the center take this out from between
1:56
your legs make sure this cutout is free
1:59
now with your right hand go across your
2:02
body gather gather gather gather gather
2:06
bend the knees Engage The transverse
2:08
bringing the belly button to the spine
2:10
now this splint goes on the bottom of
2:13
this top splint arm
2:16
bend the knees bring the belly button to
2:18
the spine move the muscle to the middle
2:21
hold it there then turn to the side and
2:25
attach it right above
2:27
the other arm so it's right on the pad
2:30
right above the other arm when you turn
2:32
to the front you want to just adjust it
2:34
and bring it down just a little bit now
2:37
let's do the last arm with my left hand
2:40
I'm going to go across the body remember
2:42
to hold on to the end of it gather
2:44
gather gather making sure that velcro
2:46
piece is in your hand now again it goes
2:49
on the bottom of this elastic arm Bend
2:53
the knees bring the belly button to the
2:54
spine engage in your transverse with the
2:56
heel of this hand move the muscle and
2:59
connective tissue attach it right on the
3:02
splint turn to the side and attach it on
3:05
the bottom of the pad and this is what
3:07
one together where splint looks like
3:11
if you find that you don't have enough
3:13
coverage on your belly because the
3:16
coverage is supposed to be from your
3:18
sternum to your pubic bone
3:20
then you need to wear
3:22
another together where tummy splint or
3:25
you can use one of your other model
3:27
splints that doesn't have the extra
3:29
Velcro
3:38
I'm going to show you how to put another
3:40
together wear tummy regular torso splint
3:43
on
3:44
so when putting the splint on remember
3:46
label on the left the one arm is on the
3:49
left side
3:51
bring it around and we're going to put
3:53
it lower on your body because we want it
3:55
now the bottom splint to go from your
3:58
belly button to your pubic bone so I'm
4:00
going to bring it to my tank top secure
4:03
it in place with my hand now the left
4:05
arm goes between my legs now my left
4:08
hand goes across my body to the end I
4:11
gather gather together gather make sure
4:13
you gather that
4:14
Velcro on the on the elastic arm in
4:17
there bend the knees Engage The
4:19
transverse move the muscle in the
4:21
connective tissue it should be right
4:23
around your belly button and we're going
4:26
to attach that velcro there hold it
4:28
there turn to the side and then attach
4:31
it on top
4:33
now it has to be on the pad make sure
4:36
it's not off the pad on the tank top if
4:38
you attach it too low it's going to
4:40
interfere with the bottom arm and also
4:43
make sure that it's on the side if it's
4:45
in the back it's too long and you're
4:47
going to have to make it shorter like I
4:49
talked to you about earlier
4:51
now turn to the front
4:53
we'll adjust it a little bit take the
4:55
arm out from between your legs make sure
4:58
that cutout is free
4:59
now we're going to take the right hand
5:02
and go across hold on to the end gather
5:04
gather gather gather now this elastic
5:08
arm goes right at the bottom of this top
5:10
elastic arm
5:12
I'm going to bend my knees Engage The
5:14
transverse by bringing the belly button
5:16
to the spine with my left hand I'm going
5:18
to move the muscle and the connective
5:20
tissue towards the middle hold it there
5:22
and then turn to the side and attach it
5:25
right above the arm on the other side
5:29
and then move it down a little bit and
5:31
adjust it
5:33
now we're going to do the bottom arm
5:36
with my left hand I'm going to hold on
5:39
to the end gather gather gather gather
5:42
make sure everything is in your hand
5:44
bend your knees
5:46
transverse in bringing the belly button
5:49
to the spine with the heel of this hand
5:50
at the bottom of this other elastic arm
5:53
that we just attached move the muscle
5:55
and the connective tissue attach the
5:58
velcro right here right in the middle on
6:01
the tank top turns to the side and
6:04
attach it on the bottom so this is what
6:08
the bottom one looks like and you see
6:10
that I have an extra area here to cover
6:14
so I'm going to take
6:16
my other one
6:19
now
6:21
where I put the splint on depends upon
6:24
how much coverage I need
6:27
so if I only need a little coverage then
6:30
I'm going to attach it lower down I
6:32
needed more coverage I would attach it
6:34
closer to the top so I don't need that
6:37
much coverage now we want to get it
6:39
going right under
6:42
the breast on the ribs so I'm going to
6:44
take hold on remember the label on the
6:46
left I'm going to bring it up here
6:50
secure it in place now the same thing
6:53
I'm going to bring this left arm between
6:55
my legs now with my left arm I'm going
6:58
to bring it across the body get it
7:01
gather gather gather gather make sure
7:03
everything's in your hand bend the knees
7:05
engage your transverse by bringing your
7:07
belly button to the spine move the
7:09
muscle and connective tissue hold it
7:12
here and remember to straighten it you
7:14
don't need to stretch These Arms a lot
7:16
all right because you don't want to make
7:18
it too tight and attach it on top on the
7:22
side
7:23
then I turned to the center
7:25
take the arm out from between my legs
7:27
make sure that cutout is free on the arm
7:31
I'm gonna with my right hand I'm going
7:33
to gather gather gather gather
7:35
and I'm going to put this splint right
7:38
on the bottom of this arm that we just
7:41
attached bend the knees
7:44
transverse in with the heel of this hand
7:47
move the muscle and the connective
7:49
tissue towards the middle hold it there
7:51
and then I'm going to attach it right
7:53
above this other arm
7:55
on the pad I'm going to adjust it bring
7:58
it down just a little bit now with the
8:01
bottom arm when we attach it we're going
8:04
to attach it to the top pad and the
8:06
bottom pad that secures it in place a
8:08
little bit better so with my left hand
8:10
I'm going to
8:13
hold on to this arm gather gather gather
8:15
make sure everything's in that arm make
8:17
sure that cutout is free
8:19
we're going to bend the knees
8:22
Engage The transverse move the muscle
8:25
and the connective tissue and we attach
8:27
it in front here turn to the side and
8:30
make sure you see that you attach it on
8:33
the top pad and the bottom pad it goes
8:36
on both and this is what it looks like
8:38
when you put on two regular torso
8:41
splints whether it's a together tummy
8:44
one or if it's just one of the models
8:47
that doesn't have the extra Velcro
8:49
remember
8:52
two regular torso splints is for a
8:56
long-waisted person if your measurement
8:58
between your sternum and your belly
9:01
button is nine inches or more you would
9:03
wear two regular torsos if your average
9:07
wasted then you would wear a regular
9:11
torso on top and a short torso on the
9:14
bottom and you would measure between
9:16
seven and eight inches between your
9:17
sternum and your belly button if you are
9:20
short wasted you would wear two short
9:22
torsos and then you would have a
9:24
measurement of six inches or less
9:27
between your sternum and your belly
9:29
button if you have any questions about
9:32
the size that you need
9:34
please email us at info
9:37
diastasrehab.com or call us at
9:41
212-388-1308 this information is also on
9:45
my website
9:51
now I'm going to show you how to put on
9:53
two short torso splints remember when
9:57
you're wearing two short torso splints
10:00
that's for short wasted people now I'm
10:03
going to put the bottom splint on first
10:05
remember the bottom splint goes from
10:08
your belly button to your pubic bone
10:10
remember when you're putting it on label
10:13
on the left on the inside
10:18
I'm going to put it around my back
10:21
now take the left arm put it between
10:24
your legs
10:26
with my left hand I'm going to go across
10:28
my body and hold on to it at the end and
10:30
then gather gather gather gather gather
10:34
and bend my knees engage my transverse
10:36
by bringing my belly button to the spine
10:38
with the heel of my right hand I'm going
10:41
to move the muscle and the connective
10:43
tissue towards the middle hold it there
10:46
turn to the side now we're going to
10:48
straighten the elastic arm you don't
10:51
have to stretch it a lot and then attach
10:54
it on the side remember it needs to be
10:56
on the pad if it's above the pad it's
11:00
going to scratch you
11:02
and if it's too low it's going to
11:04
interfere with this iron
11:06
so now you're going to take this arm out
11:08
from between your legs and you're going
11:09
to make sure that the cutout right here
11:12
is free okay
11:14
I'm going to turn to the mirror and now
11:16
I'm going to adjust the pad and the
11:18
elastic arm
11:19
okay and this arm should be right around
11:22
your belly button because for the bottom
11:24
arm remember it goes between the belly
11:26
button and the pubic bone now we're
11:28
going to take this other arm my right
11:31
hand goes across gather gather gather
11:33
gather gather I'm going to bend my knees
11:35
engage my transverse holding the belly
11:37
button to the spine
11:39
I'm gonna now this arm goes on the
11:42
bottom
11:43
of this other elastic arm don't bring it
11:46
up too high bend the knees Engage The
11:49
transverse move the muscle in the
11:51
connective tissue hold it here as you
11:54
turn to the side look in the mirror and
11:56
attach it on the bottom so we're going
11:59
to adjust this and it should go between
12:01
my belly button and my pubic bone and
12:03
now you see this section here also needs
12:07
to be splinted so I'm going to take my
12:09
other splint
12:11
again
12:12
label on the left
12:14
on the inside of the pad
12:17
now this one I'm going to start up a
12:19
little bit higher because I wanted to go
12:21
under my breasts
12:23
I'm going to take this the left arm goes
12:26
between my legs
12:27
with my left hand I'm going to hold on
12:30
to the end of it gather gather gather
12:32
gather now make sure it's right under my
12:34
breast here all the way to the end
12:37
bend my knees engage my transverse hold
12:40
it to the inner spine with my right hand
12:43
I'm going to move the muscle and the
12:45
connective tissue towards the middle
12:47
hold it here straighten the arm you
12:50
don't have to stretch it too much
12:52
and it attaches on the top of the pad
12:54
okay remember
12:57
the arms need to attach on the side if
13:00
they're attaching in the back you need
13:02
to make it shorter now I'm going to take
13:04
this out from my leg and I'm going to
13:06
pull on it a little bit so I get that
13:09
cut out
13:11
three
13:12
all right so I'm going to turn to the
13:14
mirror again I'm going to take my right
13:17
hand and I'm going to gather gather
13:19
gather I'm going to bend my knees hold
13:22
the transverse in move the muscle and
13:24
the connective tissue towards the middle
13:26
now with this one I'm going to attach it
13:29
to the top and
13:31
bottom pad
13:33
to secure it in place better and I bring
13:35
it down just a little bit and this is
13:37
what two short torso splints look like
13:43
and now I'm going to show you how to put
13:45
on a short torso on the bottom and a
13:48
regular torso on top
13:50
and this combination is usually for
13:53
people that are average wasted sometimes
13:56
the bottom splint might be a size larger
14:00
because people are sometimes bigger on
14:02
the bottom
14:03
anyway
14:05
remember label on the left on the inside
14:07
I put the splint around my back now
14:12
remember the bottom splint goes between
14:14
my belly button and my pubic bone so I
14:17
put the left arm between my legs with my
14:20
left hand I go across my body I gather
14:24
gather gather gather gather
14:26
bend the knees belly button to the spine
14:29
engaging transverse with my right hand
14:31
I'm going to move the muscle and the
14:33
connective tissue towards the middle
14:34
hold it there when it turned to the side
14:37
and I'm going to attach it on top
14:40
remember it has to be on the side if
14:43
it's in the back it's too long and you
14:44
need to make it shorter if it's too low
14:47
it's going to interfere with this arm so
14:49
I'm going to take the arm out from
14:52
between my legs
14:53
and I'm going to make sure this cutout
14:55
is free because this cutout needs to go
14:58
on the top of the bottom of this elastic
15:02
arm so I turn around and I adjust it so
15:05
it's even and remember it should be
15:07
right around your belly button because
15:09
the bottom arm goes between my belly
15:11
button and my pubic bone
15:13
with my right hand I'm going to go
15:15
across gather gather gather now don't
15:18
bring it up too high here just make sure
15:20
it goes around the bottom of this other
15:22
elastic arm Bend the knees engage my
15:25
transverse
15:28
hold the with this heel of this hand I
15:32
want you to move the muscle and the
15:34
connective tissue
15:35
towards the Middle continue to hold your
15:37
transverse in hold it here and I'm going
15:40
to attach it on the bottom
15:43
of the pad and I'm going to adjust it
15:45
bring it down now you see that I have
15:49
this much left to cover
15:51
so
15:54
where I put it on my other pad depends
15:57
upon how much coverage I need if I only
16:00
need a little coverage bring it lower
16:02
down on the pad if I need a lot then I'm
16:05
going to then I can put it towards the
16:08
top remember label on the left on the
16:12
inside
16:13
now this one
16:16
I want the top of it to come right under
16:18
my breasts all right so I'm going to put
16:20
the pad right in that area
16:23
I'm going to put the left arm in between
16:26
my legs with my left hand I'm going to
16:29
go across the body I'm going to gather
16:31
gather gather gather gather I'm going to
16:34
bend my knees engage my transverse move
16:37
the muscle and connective tissue towards
16:39
the middle hold it there
16:41
then turn to the side and attach it on
16:45
top remember it's on the top of the pad
16:48
not off the pad and it's on the side not
16:52
in the back
16:53
and remember don't stretch it too much
16:55
because then it'll be too tight
16:57
then I'm going to take this out from
16:59
under my from out between my legs and
17:02
I'm going to make sure that the cutout
17:05
is free and then I'm going to turn to
17:07
the front and I'm going to adjust it
17:11
and now I'm going to do the second arm
17:13
with my right hand I'm going to move the
17:15
I'm going to gather gather gather gather
17:18
before I move it over I'm going to bend
17:20
the knees engage my transverse now this
17:23
arm goes right above
17:26
here right
17:28
on the bottom of this elastic arm I'm
17:30
going to transverse in knees are bent
17:32
move the muscle and the connective
17:34
tissue towards the middle
17:36
turn to the side and attach this right
17:40
above that other arm
17:42
and then we're gonna
17:44
move that down and adjust it now with
17:47
this sound make sure that cut out here
17:49
is free
17:50
take my left hand go across my body
17:52
gather gather gather gather gather
17:55
bend the knees Engage The transverse
17:58
move the muscle in the connective tissue
18:01
hold it here
18:03
and we're going to attach it remember on
18:06
the top and bottom
18:09
pad on the side and then I'm going to
18:12
adjust it down a little bit
18:15
remember when you're attaching the arms
18:17
you want to bring them across on the
18:19
bottom of each arm that'll give you more
18:21
coverage
18:22
so this is how you put on a short torso
18:26
on the bottom and a regular torso on top
18:28
now it's okay if it fits you better if
18:33
you put the regular torso on the bottom
18:35
and the short torso on the top
English (auto-generated)
All
Listenable
Recently uploaded
Watched

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:01
foreign
0:04
now we are going to talk about the
0:06
importance of posture when doing your
0:08
seated exercises
0:09
first you need to put a pillow behind
0:12
your back your shoulders need to be
0:14
lined up with your hips and your hips
0:17
need to be lined up with your knees put
0:20
something under your buttocks and or
0:22
feet as needed to get in proper
0:24
alignment if your knees are too high it
0:28
brings the top of your pelvis backwards
0:30
rounding your back then you need to put
0:33
something under your buttocks to line
0:35
your hips up with your knee if your
0:39
knees are too low it brings the top of
0:42
your pelvis forward arching your back
0:44
then you need to put something under
0:47
your feet to line your hip up with your
0:50
knees in order to effectively work the
0:53
transverse muscle you need to have a
0:56
neutral spine
0:57
that means the spine is not rounded or
1:01
arched when you arch your back you flare
1:04
your ribs and stretch your connective
1:06
tissue
1:07
then you cannot engage your transverse
1:10
muscle
1:11
when you look down while doing the
1:13
exercises it rounds your back and makes
1:17
it very difficult to engage your
1:20
transverse muscle that is why you need
1:23
to look straight ahead
1:25
when doing the exercises neutral spine
1:28
is right in the middle it is also
1:31
important to get up and down correctly
1:33
from a seated position to a standing
1:36
position to protect your connective
1:38
tissue from getting stretched and also
1:40
to keep your splint or splints in place
1:43
better always start with engaging your
1:46
transverse muscle then
1:48
good
1:51
to the end of the chair
1:53
put your hand on your belly to protect
1:55
your connective tissue now come forward
1:58
with the flat back
2:00
lift your buttocks off the chair now
2:03
straighten your legs as you bring your
2:05
upper body straight up to get down you
2:08
engage your transverse muscle put your
2:11
hands on your belly as you bring your
2:13
upper body over with a flat back now
2:16
bend your knees turn and look where the
2:19
chair is
2:21
and then lower yourself in the chair and
2:25
then bring your upper body straight up
2:27
again
English (auto-generated)
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Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:02
there are two ways to breathe belly
0:05
breathing and breathing in opposition
0:07
belly breathing does not stretch your
0:10
connective tissue and breathing in
0:12
opposition stretches it let me show you
0:14
how
0:15
put your hand on your belly so you can
0:18
feel it
0:19
when you breathe in opposition you
0:22
inhale and bring your abdominal muscles
0:24
in so then when you exhale your
0:27
abdominal muscles go forward forcefully
0:31
do you feel this now when you take a
0:34
belly breath expand your belly with air
0:37
in your abdominal muscles go forward
0:39
passively when you exhale you want your
0:42
abdominal muscles to go back towards
0:44
your spine
0:45
you could expand your belly with air and
0:48
exhale and not bring your abdominals
0:51
back to your spine but that would be a
0:53
missed opportunity to use your
0:55
transverse muscle With Every Breath You
0:57
Take remember you are now developing
1:00
transverse muscle strength and awareness
1:03
think about your lungs like little
1:06
balloons and your belly like a paper bag
1:08
now put your lung balloons in your belly
1:11
think of blowing up your lung balloons
1:14
and your belly getting bigger then
1:16
taking the air out of your lung Balloons
1:19
with your abdominal muscles and the bag
1:22
or belly getting smaller
1:24
so blow your lung blooms up and your
1:27
belly gets bigger
1:29
use your abdominal muscles to take the
1:31
air out of your belly and your belly
1:33
gets smaller let's take a belly breath
1:36
together
1:37
take Aaron through your nose as you
1:39
expand your belly with air and your
1:42
belly goes forward passively and does
1:45
not stretch your connective tissue now
1:48
exhale through your mouth and take the
1:50
air out of your lungs as your belly goes
1:52
back to your spine do belly breathing
1:55
when walking or doing aerobic exercises
1:58
now with Every Breath You Take You are
2:01
using your transverse muscle
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PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:02
foreign
0:08
exercises I want to review the anatomy
0:11
of your abdominal muscles so you
0:14
understand how to do the exercises
0:16
better
0:16
you have three sets of different
0:18
abdominal muscles the rectus abdominis
0:21
the obliques and the transverse the
0:25
rectus abdominis is the outermost
0:27
abdominal muscle nearest to the skin
0:29
which runs from the breastbone to your
0:32
pubic bone it consists of two halves
0:35
called the recti which are supposed to
0:37
be about a quarter inch apart the recti
0:41
are connected by the Linea Alba your
0:44
connective tissue between your separated
0:46
muscles in its natural cord-like form
0:49
the external obliques and internal
0:52
obliques
0:54
are the middle layer of abdominal
0:55
muscles below the recti the external
0:58
obliques are connected diagonally from
1:02
the rib cage down to the pelvis the
1:05
internal obliques run diagonally upward
1:09
from the pelvis to the rib cage these
1:13
muscles are the ones that allow your
1:15
body to flex and turn from side to side
1:18
the obliques are attached to the recti
1:22
muscles therefore doing exercises
1:25
involving a forward crossover action is
1:28
a shearing movement that will stretch
1:30
the connective tissue making your
1:32
diastasis wider this is why working
1:35
obliques in a backline position with
1:38
this crossover movement is not ever
1:41
recommended
1:42
the transverse muscle is the innermost
1:45
abdominal muscle and is the most
1:47
important muscle in your body it is
1:50
important for supporting not only the
1:52
front and back of your body but your
1:55
upper and lower body as well
1:58
it encircles the abdomen and back like a
2:01
corset the transverse attaches from the
2:04
bottom six ribs to the top of the pelvis
2:07
in the back and to the recti muscles in
2:10
the front
2:11
if you cut the muscle in half the top of
2:15
the transverse muscle attaches to the
2:17
recti behind the recti and the bottom of
2:21
the transverse attaches to the recti in
2:23
front of the recti since the top of the
2:27
transverse goes behind the recti it
2:29
makes sense that it is more difficult to
2:32
engage that part and to feel the
2:35
transverse muscle and recti muscles
2:37
working in your upper abdomen because
2:39
the range of the forward and backward
2:42
movement is very small
2:44
because of its position behind you can
2:47
think of the transverse as pulling the
2:50
recti back
2:51
the reason I tell you this is because if
2:54
it attaches behind on top and in front
2:57
of the recti muscle below you can work
3:00
the top separately from the bottom this
3:03
is why you need to put one hand on the
3:05
top and one hand on the bottom when
3:08
doing your exercises to make sure that
3:10
the top and bottom are both moving in a
3:13
backwards Direction
3:15
because the top is harder to move than
3:18
the bottom you need to do two things to
3:21
work the top of the muscle the first is
3:23
having the correct posture I discussed
3:25
earlier with your shoulders lined up
3:28
with your hips and your hips lined up
3:30
with your knees the second is bringing
3:32
your ribs closer together here are my
3:35
ribs now you visualize them coming
3:37
together like this put your hand on your
3:41
ribs and close your eyes and visualize
3:43
them coming together so so when I say
3:47
ribs in
3:49
that is what you do the lower part of
3:52
your transverse which is situated to the
3:54
front of the recti is much easier to
3:56
feel and to exercise consciously because
3:59
there is a larger forward and backward
4:02
range of movement
4:04
being attached to the front of the recti
4:06
is like pushing the recti back and it is
4:10
much easier to push than to pull
4:13
when you breathe in and out belly
4:16
breathing which you learned earlier
4:19
and feel your abdominals moving forwards
4:22
and backwards you are feeling your
4:24
transverse working
4:26
both its upper and lower parts
4:29
because it is attached to the recti
4:31
muscles when the transverse muscle moves
4:34
the recti muscles and connective tissue
4:37
between your separated muscles will move
4:40
along with it in the same direction
4:42
however if you have a diastasis of four
4:46
fingers or more when you consciously
4:48
think about bringing your transverse
4:50
muscle back towards your spine instead
4:52
of moving backwards they move side to
4:55
side
4:56
that is why you need to bring your
4:58
muscles close together so they move in
5:00
the right direction front to back
English (auto-generated)
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Listenable
Recently uploaded
Watched

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:00
[Music]
0:01
foreign
0:05
the two exercise I am now going to teach
0:08
you I want you to do in a seated
0:10
position in week six of the program once
0:13
you have strengthened your transverse
0:14
muscle you can then start to do them
0:17
when you are walking let's do the first
0:20
exercise called the elevator
0:22
so here's your back and here's your
0:25
transverse muscle remember the
0:27
transverse muscle comes all the way
0:29
around your body and the action of this
0:31
muscle is forwards and backwards we will
0:34
think about it like a sideways elevator
0:36
with six floors the belly button is your
0:39
focal point that moves the abdominals in
0:42
a backward Direction first floor is when
0:45
the abdominals are in a relaxed position
0:48
fifth floor is when the abdominals are
0:51
at your inner spine sixth floor is when
0:54
they are at your outer spine I call
0:57
going from fifth to six out the back you
1:01
start this exercise with a belly breath
1:03
you expand your belly to first floor
1:05
then you bring your belly to fifth floor
1:08
and bring your ribs in
1:11
hold your transverse at fifth floor for
1:13
30 counts you must count out loud as it
1:16
forces You to Breathe then close your
1:19
eyes and do ten little isometric
1:22
squeezes you go out the back and then
1:25
stay at fifth okay let's do the elevator
1:28
expand your belly to first floor now
1:31
bring your belly to fifth floor and
1:34
bring your ribs in hold it at fifth
1:36
floor as you count out loud with me one
1:39
stay at fifth two three four five six
1:44
seven staying at fifth eight nine ten
1:48
eleven twelve thirteen fourteen fifteen
1:51
staying at fifth 16 17 18 19 20 21 22 23
1:58
24 25 26 27 28 29 30. now close your
2:06
eyes and go out the back and say one
2:10
stay a fifth out the bed two stay at
2:13
fifth out the back three stay at fifth
2:15
out the back four stay at fifth out the
2:18
back five stay at fifth out the back six
2:21
stay at fifth out the back seven stay at
2:24
fifth out the back a stay at fifth out
2:26
the back nine stay at fifth out the bit
2:29
ten now let's end with the belly breath
2:31
expand your belly to first floor and
2:34
exhale to fifth floor did you feel that
2:37
in your back please review what we just
2:40
did in your guidebook it's on page four
2:44
now we're going to do the seated
2:46
Contracting exercise remember this hand
2:49
represents your back and this hand
2:51
represents your transverse abdominal
2:53
muscle the transverse abdominal muscle
2:55
goes all the way around your body and
2:58
the action of this muscle is forwards
3:01
and backwards with this exercise we will
3:04
expand the belly to first floor and then
3:06
go to third floor and bring your ribs in
3:09
this will be your starting position then
3:12
you go to fifth floor and you squeeze
3:15
and hold it there pretend like there's a
3:17
piece of hook Velcro on your spine to
3:19
help you remember to squeeze and hold it
3:21
there you need to do this squeeze and
3:24
hold in order to strengthen your
3:26
transverse muscle if you don't feel it
3:28
in your back you are not squeezing and
3:30
holding it then you control the release
3:33
do not release to first floor just do a
3:36
little release don't look down or move
3:38
your back when doing these exercises
3:41
remember you need your back in neutral
3:43
spine them
3:45
and it's important to remember three
3:48
things when doing this exercise number
3:51
one count out loud so when doing the
3:54
exercises say squeeze and hold one
3:56
little release by vocalizing it forces
3:59
you to breathe when you are doing the
4:02
Contracting exercise it is chest
4:04
breathing not belly breathing however
4:06
you start and end this exercise with a
4:08
belly breath number two hands are on the
4:11
top and bottom of your belly so both the
4:14
top and the bottom of your abdominals
4:16
move in a backwards Direction remember
4:18
the transverse goes behind the recti on
4:22
top in front of it on the bottom so that
4:24
they can both work separately so the top
4:28
is harder to move that is why you have
4:30
to have correct posture and have to
4:33
bring your ribs close together you do
4:35
not want the top going forward and the
4:38
bottom going backwards and number three
4:41
relax other muscles that are helping if
4:44
a muscle is weak which your transverse
4:46
muscle is it adds other muscles to help
4:49
out your shoulders your legs your pelvic
4:51
floor so when you feel that you are
4:54
using these muscles just relax them the
4:57
more you do the exercises the easier
5:00
they will become and in the beginning
5:02
your back muscles might get a little
5:04
sore one set is a hundred repetitions it
5:08
takes around two and a half minutes okay
5:10
let's do it sit up straight and rest
5:13
your back on the pillow so that you have
5:16
correct posture of shoulders lined up
5:18
with hips and hips lined up with knees
5:21
so you expand your belly to first floor
5:24
and bring your transverse to third floor
5:26
and bring your ribs in this is your
5:29
starting position now bring your
5:31
transverse to fifth floor squeeze and
5:33
hold one
5:35
little release squeeze and hold two
5:37
little release squeeze and hold three
5:39
little release squeeze and hold four
5:41
little release relax your shoulders
5:44
squeeze and hold five little release
5:46
squeeze and hold six count out loud
5:48
squeeze and hold seven little relief
5:50
squeeze and hold a top and bottom going
5:53
back squeeze and hold nine little
5:55
release squeeze and hold ten little
5:57
release squeeze and hold eleven little
5:59
release relax your shoulders squeeze and
6:01
hold twelve little release squeeze and
6:03
hold 13 little release squeeze and hold
6:05
14 little release squeeze and hold
6:07
fifteen tap and bottom going back
6:09
squeeze and hold sixteen little release
6:12
squeeze and hold 17 count out loud
6:14
squeeze and hold 18 little release
6:16
squeeze and hold 19 little release
6:18
squeeze and hold twenty little release
6:20
squeeze and hold 21 Little release
6:23
squeeze and hold 22 little release
6:25
squeeze and hold 23 relax your shoulders
6:27
squeeze and hold 24 little relay squeeze
6:30
and hold twenty five little release
6:32
squeeze and hold 26 little release
6:34
squeeze and Hope 27 little release
6:37
squeeze and hold 28 little release
6:39
squeeze and hope 29 little Louis
6:41
squeezing home 30 little release squeeze
6:44
and hope 31 little release squeeze and
6:46
hold 32 little release relax your
6:49
shoulders squeeze and hope 33 little
6:51
release squeeze and hold 34. little
6:54
release squeeze and hope 35 little
6:56
relief squeeze and hold 36 little
6:58
release squeeze and hope 37 little
7:01
release squeeze and hold 38 little
7:03
release squeeze and hope 39 little
7:05
release squeeze and hold 40 little
7:07
release squeeze and hope 41 little
7:10
release squeeze and hold 42 little
7:12
release squeeze and hope 43 little
7:14
release squeeze and hope 44 little
7:17
release squeeze and hold 45 little
7:19
relief squeeze and hold 46 Little
7:22
release squeeze and hold 47 little
7:24
release squeeze and hold 48 little
7:26
release squeeze and hold 49 little
7:29
release squeeze and hold 50 halfway home
7:31
squeeze and hold 51 little release
7:34
squeeze and hold 52 two little Ridley
7:36
squeeze and hold 53 little release
7:38
squeeze and hold 54. little release
7:41
squeeze and hold 55 little release
7:43
squeeze and hold 56 little release relax
7:46
your shoulders 57 little release count
7:49
out loud squeeze and hold 58 little
7:51
release squeeze and hold 59 little
7:54
release squeeze and hold 60 little
7:56
release squeeze and hold 61 top and
7:58
bottom going back 62. little relay
8:01
squeeze and holds 63 little release
8:03
squeeze and hold 64. little release
8:06
squeeze and hold 65 little release
8:08
squeeze and hold 66 little release
8:11
squeeze and hold 67 little release relax
8:13
your shoulders squeeze and hold 68
8:16
little release squeeze and hold 69
8:18
little release squeeze and hold 70
8:21
little release squeeze and hold 71
8:23
little release squeeze and holds 72
8:25
little release squeeze and hold 73
8:28
little release squeeze and hold 74
8:30
little release squeeze and hold 75
8:33
little relief squeeze and hold 76 little
8:36
release squeeze and hold 77 little
8:38
release squeeze and hold 78 little
8:40
release squeeze and hold 79 squeeze and
8:43
hold 80 relax those shoulders squeeze
8:45
and hold 81 little release squeeze and
8:48
hold 82 little release squeeze and hold
8:50
83 little release squeeze and hold 84.
8:53
little release squeeze and hold 85
8:55
little release squeeze and hold 86
8:58
little relay squeeze and holds 87 little
9:01
release squeeze and hold 88 little
9:03
release squeeze and hold 89 little
9:06
release squeeze and hold 90 10 more
9:08
squeeze and hold 91 little release
9:10
squeeze and hold 92 little release
9:13
squeeze and hold 93 little release
9:15
squeeze and hold 94 little release
9:18
squeeze and hold 95 little release
9:20
squeeze and hold 96 little release
9:22
squeeze and hold 97 little release
9:25
squeeze and hold 98 little release
9:27
squeeze and hold 99 little release
9:29
squeeze and hold 100 let's end with a
9:32
belly breath expand your belly to first
9:35
floor
9:35
and exhale to fifth floor did you feel
9:39
this in your back please review the
9:41
Contracting exercise in your guidebook
9:43
it is on page five a side note for the
9:47
ladies if you are experiencing any
9:49
pelvic floor issues like a prolapse or
9:52
falling down of your organs
9:54
then it is important to remember a few
9:57
things when doing the program make sure
9:59
you are not putting your splints on too
10:02
tight when doing the exercises make sure
10:05
you engage both your transverse and your
10:08
pelvic floor muscles
10:09
count out loud so you do not put
10:12
pressure on your pelvic floor if you
10:15
feel any pressure while doing the
10:16
exercises you may want to do less
10:19
repetitions of the Contracting exercise
10:20
so start with 25 and your and work your
10:24
way up to a hundred of the Contracting
10:27
exercise
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Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:02
foreign
0:06
book so you can see what you will be
0:08
doing in weeks one two and three
0:12
I just showed you one elevator so in
0:14
week one you need to do the elevator
0:17
exercises three times a day a total of
0:20
ten per day or three in the morning
0:24
three in the afternoon and four in the
0:26
evening I also just showed you one
0:29
Contracting exercise the Contracting
0:32
exercise also has to be done three times
0:35
a day as well
0:37
you need to do five sets of a hundred of
0:40
the Contracting exercise per day so two
0:43
in the morning two in the afternoon and
0:46
one in the evening two sets of a hundred
0:49
is just five minutes of your time each
0:51
time you do it these five minutes will
0:54
make a huge difference in your life
0:57
in week two the only thing that changes
1:00
is that the Contracting exercise goes
1:02
from third to fifth to Fourth to fifth
1:06
the range of movement gets smaller
1:09
everything else stays the same then in
1:12
week three the Contracting exercise goes
1:15
from fifth to sixth floor like in the
1:18
elevator thus you no longer need to do
1:21
the elevator it is important to do these
1:24
two exercises three times a day and not
1:27
all sets at once because your muscles
1:29
are not strong enough and doing them
1:31
three times a day helps develop your
1:34
transverse muscle awareness
1:36
besides doing the exercises you need to
1:39
remember you must do the other three
1:41
steps of the program
1:44
one wearing your Splinter splints
1:47
two using your transverse muscle with
1:50
all your activities of daily living and
1:53
three getting up and down correctly
1:55
seated to standing standing to seated
1:58
and seated to back lying and back lying
2:00
to seated
2:01
my ongoing online support program has
2:04
weekly videos giving you the
2:06
progressions each week you can record my
2:09
voice from these videos and do the
2:12
exercises with me

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:00
[Music]
0:02
foreign
0:04
[Music]
0:06
things will change with the exercises
0:09
which I will demonstrate shortly
0:12
number one the number of Contracting
0:14
exercises increases from five sets of a
0:17
hundred to ten sets of a hundred
0:19
two you start double splinting when
0:22
doing the seated exercises
0:24
double splinting is wearing one splint
0:28
or two splints and holding a scarf
0:31
and three you start doing the head lifts
0:38
the Contracting exercises as in your
0:40
guidebook continue to increase in the
0:43
number of repetitions in weeks seven
0:46
eight and nine they increase to 12 sets
0:49
of 100 per day you will be doing four
0:52
sets in the morning four sets in the
0:55
afternoon and four sets in the evening
0:58
the repetitions increased to 15 sets of
1:02
a hundred in weeks 10 11 and 12. you
1:05
will be doing five sets in the morning
1:08
five sets in the afternoon and five sets
1:11
in the evening
1:12
they increased to 18 sets of a hundred
1:16
in weeks 13 14th and 15. you will be
1:19
doing six sets in the morning six sets
1:23
in the afternoon and six sets in the
1:25
evening then they increase to 20 sets of
1:29
100 in weeks 16 17 and 18. you will be
1:33
doing seven sets of a hundred in the
1:36
morning seven sets of a hundred in the
1:38
afternoon and six sets in the evening
1:41
when you are doing more than four sets
1:44
of a hundred at one time like me
1:47
you may forget how many sets you have
1:49
done so what I want you to do is put the
1:52
timer on your phone for the amount of
1:54
time it should take for example if I am
1:57
doing six sets of a hundred I just put
2:00
the timer on for 15 minutes remember one
2:03
set of a hundred takes around two and a
2:05
half minutes to do also I want you to
2:08
look forward to doing these exercises
2:10
and start thinking about them being your
2:13
muscle meditation put on some relaxing
2:15
music close your eyes and as you do
2:17
these exercises with each squeeze I want
2:20
you to visualize energy going into your
2:23
connective tissue and see it becoming
2:25
narrower
2:28
double splinting is wearing one or two
2:31
splints and holding a scarf
2:34
the purpose of double splinting is to
2:37
bring your muscles and connective tissue
2:39
even closer together while doing the
2:42
seated and back lying exercises this is
2:44
started in week four of the program
2:46
after you have developed transverse
2:49
muscle strength and awareness
2:51
you can be perfectly successful if you
2:54
do not do this but it will help speed up
2:57
the results if you can
2:59
you can use a non-stretchy scarf or the
3:02
arms of your sweater do not use the
3:05
dynaband as it is too stretchy a towel
3:08
it is too thick and the belt of your
3:10
bathrobe is too thin
3:12
here's how you do it put the scarf
3:14
around your back
3:17
and lay each side
3:20
on your legs
3:22
one hand is your top hand
3:24
and one hand will be your bottom hand it
3:27
does not matter which is which I will
3:30
make my right hand my top hand I reach
3:33
across my body and hold the scarf Right
3:36
By My Side on top now my left hand is my
3:40
bottom hand this is important this hand
3:42
needs to go underneath the scarf and
3:45
across my body and hold on to the scarf
3:48
by my other side on the bottom
3:51
hold the scarf with your hands in an
3:54
overhand position now let's do the
3:56
Contracting exercise expand your belly
3:59
without arching your back and bring your
4:01
transverse to fifth floor bring your
4:04
ribs in pull the scarf with your hands
4:06
towards the middle so your top hand is
4:09
over your bottom hand now bring your
4:12
bottom hand on top
4:14
and your top hand on the bottom and then
4:17
relax your arms at home you will be
4:20
doing a hundred I will only demonstrate
4:22
with doing ten close your eyes and give
4:25
me that 56 squeeze out the back one stay
4:29
at fifth out the back two stay at fifth
4:31
out the back three stay at fifth out the
4:34
back four stay at fifth out the back
4:36
five stay at fifth out the back six stay
4:39
at fifth out the back seven stay at
4:42
fifth out the back eight stay at fifth
4:44
out the back nine stay at fifth out the
4:46
back ten stay at fifth now end with the
4:49
belly breath expand the belly to first
4:51
floor and exhale to fifth floor did you
4:54
feel this in your back
4:56
it's one pull for the whole hundred
5:00
repetitions of the Contracting exercise
5:02
when you do double splinting you do it
5:05
in three places at the top
5:08
the middle and the bottom for the fourth
5:12
one you do it wherever your diastasis is
5:14
the largest when you double splint on
5:17
the top over your ribs after you bring
5:19
your ribs close together then you close
5:22
your eyes and see the ribs moving
5:24
backwards when you do the middle your
5:27
focal point is your belly button when
5:29
you do the bottom your focal point is
5:31
your pubic wound moving backwards
5:36
now I'm going to teach you the headlifts
5:39
remember you can be perfectly successful
5:42
if you do not do the head lifts or as I
5:45
mentioned earlier taping or double
5:47
splinting if I had to choose between
5:50
doing double splinting or the headlifts
5:52
I would always choose the double
5:54
splinting as it's easier to do unless
5:58
things can go wrong I do not want you to
6:01
stop doing the basic four steps of the
6:03
program because you are not doing the
6:06
double splinting head lifts or wearing
6:08
the tape also if it hurts your neck you
6:12
can do the head lifts without lifting
6:14
your head if you have bad knees and
6:17
can't get to the floor you can do the
6:19
head lifts on your couch before we start
6:21
doing the head lifts I want you to
6:24
understand how the muscles are working
6:26
with the Contracting exercise and with
6:29
the head lifts
6:30
here are my outermost abdominal muscles
6:33
these are called the recti muscles
6:37
remember the function of this muscle is
6:40
to support your back and organs as you
6:42
know the transverse muscle is attached
6:45
to this outermost muscle I'm going to
6:48
turn to the side so you can see this
6:50
front to back movement
6:55
this front to back movement is
6:57
shortening or strengthening your
6:59
abdominal muscles in the sagittal plane
7:01
of movement
7:03
when you are doing the head lift when
7:05
you lift your head you are shortening
7:07
the recti muscle from the top you are
7:09
shortening it from the bottom with the
7:12
pelvic stabilization these movements
7:15
strengthen the recti from the frontal
7:18
plane of movement with the head lift
7:21
when you are shortening or strengthening
7:24
it in two directions front to back and
7:28
top to bottom the most important part of
7:30
the head lift is working the rectite
7:32
from the middle in order to work it from
7:35
the middle you need to know five things
7:38
about the transverse muscle number one
7:41
gravity affects your transverse muscle
7:43
it is very difficult to engage the
7:46
transverse in a backline position that
7:49
is why you are strengthening your
7:50
transverse muscle in a seated position
7:52
first for three weeks
7:54
so that when you are in a back lying
7:57
position you have greater strength and
7:59
awareness of how to use your transverse
8:01
muscle when having it go from fifth to
8:04
sixth floor it's also why you do the
8:07
warm-up before the headlift so you can
8:09
practice doing the fifth to six movement
8:11
you are doing when you lift your head in
8:14
a position where it's harder to work
8:16
your transverse gravity is also a factor
8:19
when you are in an abdominal facing down
8:21
position all the weight of your organ
8:23
stretches your connective tissue in a
8:26
forward Direction it is very difficult
8:28
to hold your transverse in in this
8:30
position that's why if you need to be in
8:33
this position when bending down support
8:35
your connective tissue with your hands
8:37
on your belly
8:39
number two
8:40
belly breathing puts your transverse
8:43
muscle in the right starting position
8:44
out to then be in at fifth floor on the
8:48
work of lifting your head if you breathe
8:51
in opposition your transverse muscle
8:53
starts the breath with going in and then
8:56
will be out when lifting your head
8:58
putting force on connective tissue and
9:00
stretching it in the forwards Direction
9:02
that's why you have to start the head
9:05
lift with a belly breath so your
9:07
transverse muscle is in when lifting
9:10
your head and number three
9:12
when your shoulders come off the floor
9:14
it is impossible to engage your
9:18
transverse muscle if you can't engage
9:20
your transverse muscle your transverse
9:23
and recti muscles move in a forward
9:25
Direction This forward movement
9:28
stretches the connective tissue and also
9:31
works the muscles in the wrong direction
9:33
this creates a diastasis or makes it
9:37
worse that is why you should never ever
9:39
do crunches again only headless let me
9:43
show you the difference between head
9:45
lifts and crunches
9:58
when doing the head lifts your muscles
10:01
must first be positioned close together
10:03
with the splint so they are in the right
10:06
starting position close together to move
10:09
backwards that is also why it is so
10:12
important to get up and down correctly
10:14
when getting down to a backline position
10:17
make sure the head touches the floor or
10:20
bed first before you get on your back
10:23
same with getting up make sure your head
10:26
stays on the better floor as you log
10:28
roll over to your side when the head
10:30
comes off the floor your shoulders are
10:33
off the floor and when your shoulders
10:35
are off the floor it's impossible to
10:37
engage your transverse muscle most
10:40
people think the higher you lift your
10:42
head the harder the exercise the head
10:44
lift exercise becomes harder the further
10:47
away your heels come from your buttocks
10:49
this is because the further away your
10:51
heel feels her from your buttocks the
10:54
higher the smaller the bag comes off the
10:55
floor the higher the back is off the
10:58
floor the harder it is to do the first
11:01
three steps of the exercise which is
11:03
called pelvic stabilization number four
11:06
the way you lift your head affects your
11:08
ability to hold your transverse muscle
11:10
in before lifting your head you need to
11:13
bring your chin back first and then when
11:15
you lift your head have your chin move
11:17
down towards your neck like saying yes
11:20
when you lift your head with your chin
11:22
moving forward sort of like a turkey the
11:26
shoulders come off the floor and you
11:28
can't hold your transverse in number
11:30
five the direction you move your body a
11:33
forward crossover movement in a back
11:35
lying position like this
11:38
stretches the connective tissue in both
11:41
the forwards and sideways Direction so
11:43
do not do this exercise to strengthen
11:46
your obliques you can do side planks
11:49
let me show you what happens to the
11:51
separation when you do this crossover
11:53
movement

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:00
[Music]
0:03
foreign
0:04
[Music]
0:09
s before we do any back lying exercises
0:13
it is important to do a warm-up the
0:17
purpose of the warm-up is to practice
0:19
doing the fifth to sixth movement in a
0:22
back length position so you will know
0:24
how to do this movement when you're
0:27
lifting your head
0:28
it is difficult to engage your
0:31
transverse muscle in a backline position
0:33
that is why you do this warm-up before
0:36
doing the head lifts
0:38
so get down correctly to the floor
0:40
holding in your transverse muscle the
0:42
whole time and let's do the warm-up
0:52
once in a seated position hold your
0:55
transverse in and from the side lying
0:58
position lower yourself down to a back
1:00
lying position once your head touches
1:03
the floor roll to a back lying position
1:06
now bring your heels close to your
1:08
buttocks
1:09
put your hands on your belly and close
1:11
your eyes so you can visualize your
1:13
transverse muscle going for fifth to
1:16
sixth floor
1:17
and you can feel your transverse moving
1:19
in a backwards Direction with your hands
1:22
put one hand on your belly so you can
1:24
feel it going in a backwards Direction
1:27
put your other hand under your back
1:31
you want to imagine your belly button
1:33
touching your hand that's under your
1:35
back now let's do 10 Contracting
1:38
exercises from fifth to sixth floor
1:40
close your eyes and expand your belly to
1:43
first floor now exhale and bring your
1:45
transverse muscle to fifth floor hold it
1:48
there as you go out the back to sixth
1:50
floor and say one stay a fifth out the
1:53
back two stay at fifth out the back
1:55
three stay at fifth out the back four
1:57
stay at fifth out the back five stay at
2:00
fifth out the back six stay at fifth out
2:03
the back seven stay at fifth out the
2:05
back eight stay at fifth out the back
2:07
nine stay at fifth out the back ten stay
2:10
at fifth expand your belly to first
2:12
floor
2:13
and exhale to fifth floor you should be
2:15
feeling this in your back remember this
2:18
56th movement is what you are doing when
2:21
you lift your head in the head lift
2:23
so let me teach you the head lift now
2:26
the head lift is five steps the first
2:29
three steps is called the pelvic
2:31
stabilization the purpose is to put your
2:35
back in neutral spine like we talked
2:37
about when we talked about having a
2:39
neutral spine in the seated position
2:42
it is important that your heels are
2:44
close to your buttocks
2:46
further out they are the higher the
2:49
small of the back comes off the floor
2:51
and the harder it becomes to put your
2:54
back in neutral spine
2:56
so bringing your heels away from your
2:58
buttocks is the way that you make the
3:01
head lift exercise harder in the future
3:04
Olga will show you the first three steps
3:07
now Step One is expanding your belly to
3:09
first floor
3:11
as your belly moves forward step two is
3:15
bringing just the transverse to the
3:16
spine and holding it there when I say to
3:19
bring just the transverse to the spine
3:21
what I mean is I don't want you to use
3:24
your legs to help you bring your
3:25
transverse muscle to your spine remember
3:28
in the back leg position it is much
3:30
harder to engage your transverse muscle
3:32
that is why you have first strengthen it
3:34
in a seated position for three weeks
3:36
step three is visualizing your belly
3:39
button zipping up under your ribs as you
3:41
count out loud and say one
3:44
so imagine that your spine is a zipper
3:46
and your belly button is to pull on the
3:48
zipper what you are seeing in your
3:51
mind's eye is your belly button moving
3:53
up under your ribs
3:54
it is just a visualization that will put
3:57
your back in the perfect position let's
4:00
do ten of these pelvic stabilizations
4:02
expand the belly to first floor bring
4:05
just the transverse to the spine and
4:07
hold it there as you visualize the zip
4:09
and say one
4:10
expand the belly
4:12
just the transverse to the spine hold it
4:15
there as you visualize the zip and say
4:17
two
4:18
expand the belly
4:20
just the transverse to the spine hold it
4:22
there as you visualize the zip and say
4:24
three expand the belly bring just the
4:27
transverse to the spine hold it there as
4:29
you visualize the zip and say four it
4:31
expand the belly bring just the
4:33
transverse to the spine hold it there as
4:36
you visualize the zip and say five
4:37
expand the belly bring just the
4:40
transverse to the spine hold it there as
4:42
you visualize the zip and say six
4:45
expand the belly bring just the
4:47
transverse to the spine hold it there as
4:49
you visualize the zip and say seven
4:50
expand the belly bring just the
4:53
transverse to the spine hold it there as
4:55
you visualize the zip and say eight
4:57
expand the belly bring just the
5:00
transverse to the spine hold it there as
5:02
you visualize the zip and say nine
5:04
expand the belly bring just the
5:07
transverse to the spine hold it there as
5:09
you visualize the zip and say 10. step
5:12
four is the InStep in this step there
5:16
are three ends muscles in ribs in and
5:20
Chin in the first in is bringing the
5:23
muscles closer together by pulling the
5:26
splint remember when holding the splint
5:29
one hand is the top hand and one hand is
5:32
the bottom hand your bottom hand goes
5:34
under the splint you are holding you are
5:38
holding the splint with your hands
5:40
resting on the side of your belly
5:42
there's a couple of things you need to
5:44
remember first when you pull the splint
5:47
don't arch your back
5:50
second after you pull the splint relax
5:52
your arms your hands should be fist over
5:56
fist on top of each other it's a pull
5:59
but it's not locked in like in the
6:02
double splinted in a seated position
6:04
after the fifth step of the head lift
6:07
when you put your head down move your
6:09
hands back out to the side
6:12
the second in is bringing the ribs in
6:15
just like you did in a seated position
6:17
the third in is bringing your chin in do
6:21
this by bringing your head back
6:24
Olga will demonstrate step four now hold
6:27
your transverse sin as you lift your
6:29
buttocks to put your scarf under you
6:32
hold your transverse in as you put your
6:34
buttocks down
6:36
first hold the scarf correctly one hand
6:39
is the top hand
6:41
and one hand is the bottom hand resting
6:43
on your sides
6:49
now close your eyes
6:51
the first in is moving your hands with
6:54
the scarf to the middle so they are fist
6:56
over fist
7:00
do not move your back when you do this
7:02
movement then relax your arms
7:05
next in is visualizing your ribs in
7:10
the last in is bringing your chin back
7:14
step five is lifting your head the most
7:17
important thing to know when lifting
7:19
your head is if your transverse muscle
7:22
is in or out
7:25
because if it comes out you can undo all
7:28
the gains you have made in the first
7:30
three weeks of the program
7:32
there are two ways to know if it is in
7:35
or out the first is by putting your mind
7:38
in your muscle your eyes are closed when
7:42
you are doing the head lifts you need to
7:44
focus your mind on your belly button and
7:47
see it going out the back as you lift
7:49
your head and then staying at fifth as
7:52
you put your head back down remember the
7:55
fifth to sixth exercise you did in the
7:57
warm-up this is what you will be doing
8:00
when you lift your head the second way
8:02
is with your hands they are resting on
8:05
your belly so pay attention to see if
8:08
you can feel if your belly goes
8:10
backwards or forwards when you lift your
8:13
head
8:14
you do not want it going forwards after
8:18
doing the four steps of your head lift
8:20
your body is now in the position to lift
8:23
your head you do the fifth to sixth
8:26
movement as you lift your head and count
8:28
out loud and then stay at fifth floor as
8:31
you put your head down when you lift
8:33
your head you think of your chin
8:35
touching your neck it's like you're
8:37
saying yes
8:39
chin is down not up remember to put your
8:43
hands in the right starting position on
8:46
the sides for the next repetition start
8:49
with doing three head lifts if you know
8:52
your transverse was in
8:54
you can continue with the remaining
8:56
seven repetitions if you cannot hold it
8:59
in do not continue to do the head lifts
9:02
your transverse may still not be strong
9:05
enough or you may be doing something
9:08
wrong okay Olga is going to demonstrate
9:11
all five steps of the headlift now in a
9:14
back lying position with your knees bent
9:16
and heels close to your buttocks and
9:18
your eyes closed expand your belly to
9:20
first floor bring just your transverse
9:23
to fifth floor and hold it there
9:24
visualize your belly button zipping
9:26
under your ribs bring your muscles in
9:29
relax your arms your ribs in your chin
9:32
in now see your transverse going out the
9:35
back as you lift your head and say one
9:36
stay at fifth as you put your head down
9:39
now ask yourself was my transverse in or
9:42
out let's do the second one expand your
9:45
belly to first floor bring just your
9:47
transverse to fifth floor and hold it
9:48
there visualize your belly button
9:50
zipping under your ribs bring your
9:52
muscles in relax your arms your ribs in
9:54
and your chin in now see your transverse
9:57
going out the back as you lift your head
9:58
and say two
10:00
stay at fifth as you put your head down
10:02
with your transverse in or out let's do
10:04
the third one expand your belly to first
10:07
floor bring gesture transverse to fifth
10:09
floor and hold it there visualize your
10:11
belly button zipping under your ribs
10:13
bring your muscles in relax your arms
10:16
your ribs in and your chin in now see
10:19
your transverse going out the back as
10:21
you lift your head and say three stay at
10:23
fifth as you put your head down now ask
10:26
yourself was my transverse in or out
10:29
if your transverse was in on all three
10:32
of those head lifts you can continue and
10:35
do the remaining seven of your ten head
10:38
lifts please review the headlift on page
10:41
six of your guidebook
10:43
the progressions are in week four you do
10:47
three sets of ten three times a day in
10:50
week five you do three sets of twenty
10:52
three times a day in week six you do
10:55
three sets of thirty three times a day
10:57
this is just a template and not written
11:00
in stone you can do as many as you have
11:02
time for again you can be perfectly
11:05
successful if you do not do the head
11:08
lifts and just do the seated Contracting
11:10
exercises

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:00
foreign
0:03
[Music]
0:05
if you have purchased the together tape
0:08
and Cream review this section if not
0:11
skip to the next chapter the together
0:13
tape can speed up closing your diastasis
0:16
it is another way to reposition your
0:19
connective tissue and separated muscles
0:22
along with splinting your muscles with
0:25
any models of my splint you can be
0:27
perfectly successful without using this
0:30
tape this has started in week four of
0:32
the program after the skin has been
0:35
prepared with my corrective connective
0:37
tissue cream in week one of the program
0:41
the cream also nourishes your connective
0:44
tissue
0:46
the sheet gives you the nutrients for
0:49
healing connective tissue the function
0:51
of those nutrients foods with those
0:54
nutrients and the ingredients in my
0:56
cream with those nutrients clients have
0:58
also said it has helped with their
1:00
stretch marks how the tape works is when
1:04
you stretch the tape and put it on your
1:06
skin the tape starts recoiling as it
1:09
wants to go back to its original
1:10
unstretched position this recoiling
1:13
process is a communication from your
1:16
skin to your muscles and connective
1:18
tissue to move closer together this tape
1:21
can also be used to mobilize a c-section
1:24
scar or any other abdominal scars you
1:26
may have the goal of Scar mobilization
1:29
is to unstick the stuck together layers
1:33
of connective tissue that occur in the
1:35
healing process after being cut when
1:38
putting the tape on remember not to
1:41
stretch it too much
1:44
the more you stretch it
1:46
the more aggressive the recoiling
1:48
process will be
1:50
the belly skin is very delicate so just
1:53
stretch it a little to start until your
1:56
belly skin gets used to the taping also
1:59
when putting the tape on your belly your
2:01
abdominal muscles should be relaxed so
2:04
on the first week of taping you put one
2:07
piece about one quarter of an inch above
2:10
your belly button and one piece of tape
2:12
a quarter of an inch below your belly
2:14
button the tape is water resistant but
2:17
not waterproof some of my clients put a
2:20
piece of Saran wrap around their belly
2:23
in the shower so it lasts longer
2:26
without the Saran wrap it will last
2:28
around four to five days after you
2:31
remove the tape let your skin rest one
2:34
day and put my cream on your belly in
2:36
the meantime
2:37
then if you do not have any skin
2:40
irritation start week two with putting
2:43
two pieces of tape above your belly
2:45
button and two pieces below your belly
2:47
button again if no skin issues occur
2:50
rest your skin one day use my cream and
2:54
then start week three
2:56
in week three you put three pieces of
2:59
tape above your belly button and three
3:01
pieces of tape below your belly button
3:04
continue putting three pieces of tape
3:07
above your belly button and three pieces
3:09
below your belly button for at least 18
3:12
weeks rest your belly for one day after
3:15
you remove it each week and use my cream
3:17
before starting your next week the tape
3:20
comes in three sizes small medium and
3:23
large your tape should be larger than
3:26
your diastasis so your size is
3:28
determined by the size of wherever your
3:31
diastasis is the largest to put the tape
3:34
on you need to pull each end and then
3:37
remove the middle
3:39
or to relax your abdominal muscles and
3:42
then just stretch the tape a little
3:44
before putting it on your skin then
3:46
remove the end pieces

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:02
foreign
0:05
now that you have strengthened your
0:07
transverse muscle you are now ready to
0:10
start your diastasis safe workout it is
0:13
important that it be diastasis safe so
0:17
you can maintain all the gains you have
0:19
made in making your diastasis smaller in
0:22
the first six weeks continue to make it
0:25
smaller and then once you close it to
0:28
keep it closed
0:30
if you put force on the weak spot in
0:33
your connective tissue which is at your
0:34
belly button by doing improper exercises
0:37
you will separate your muscles again
0:40
once you close your diastasis and your
0:43
connective tissue is strong enough to
0:45
hold your muscles in a close together
0:47
position you can stop wearing your
0:49
splint however you should continue to do
0:52
my Contracting exercises for the rest of
0:55
your life to keep your diastasis closed
1:00
the foundation of the diastasis safe
1:03
workout is the five piece please the
1:07
first P is for position the position
1:09
that it is easiest to engage your
1:12
transverse muscle in is in a seated
1:15
position that is why I recommend doing
1:18
the Contracting exercise in a seated
1:20
position during the first six weeks then
1:23
in week six you can do the Contracting
1:25
exercise back lying standing and when
1:28
walking gravity makes back lying
1:32
exercises more difficult to do that is
1:35
why head lifts are started in week four
1:37
of the program after the transverse
1:39
muscle has been strengthened with the
1:41
seated exercises that is also why a
1:44
warm-up is done before the head lift and
1:47
any other backline exercises you do in
1:49
your exercise routine gravity also makes
1:52
the downward facing abdominal position a
1:56
bad position for your abdominal muscles
1:58
and connective tissue because the way
2:00
weight of your organs is stretching your
2:02
connective tissue in this position and
2:05
this organ weight makes it very
2:07
difficult to engage your transverse
2:09
muscle in this position
2:11
the next p is posture it is important to
2:14
have the correct posture when exercising
2:16
while either in a seated or standing
2:18
position correct posture means having a
2:21
neutral spine that means your back is
2:24
not rounded or arched when it is arched
2:28
your ribs are flared and you are
2:31
stretching your connective tissue when
2:33
your ribs are flared you cannot hold
2:36
your transversion or bring your
2:38
abdominals in a backwards Direction when
2:41
doing the exercises when your back is
2:44
rounded it is difficult to engage your
2:46
transverse muscle in a seated position
2:50
you need to make sure that your
2:52
shoulders are lined up with your hips
2:54
if your upper back is forward of your
2:58
hips it will arch your back if your
3:01
upper body is behind your hips it will
3:03
round your back now your lower body
3:08
your knees need to be lined up or even
3:11
with your hip
3:12
if your knee is higher than your hip it
3:16
brings the top of your pelvis back and
3:18
rounds your back
3:20
so then you need to put a pillow under
3:23
your buttocks to line your hip up with
3:26
your knee if your knee is lower than
3:29
your hip it brings the top of your
3:31
pelvis forward which arches your back
3:33
and flares your ribs this time you need
3:36
to put something under your feet to line
3:39
up your hip with your knee when doing
3:42
seated or standing upper body exercises
3:45
your elbow should be lined up with your
3:49
shoulder
3:50
or forward of it if your elbow is behind
3:54
your shoulder this will arch your back
3:56
and flare your ribs when you bring your
4:00
head forward it also rounds your back
4:03
that is why it is important to bring
4:05
your head back when in a seated or
4:07
standing position also
4:10
bringing your head down to look at your
4:13
belly while doing the exercises will
4:15
also round your back when doing standing
4:18
exercises you need to remember four
4:21
things about your posture number one
4:24
bring your head back
4:26
when you bring your head back it brings
4:28
your shoulders back number two bring
4:32
your ribs in remember bringing your ribs
4:35
in prevents flaring and makes it
4:37
possible to work the abdominals on the
4:40
top remember they need to be moving in a
4:43
backwards Direction number three bring
4:46
your transverse to the spine and hold it
4:48
there number four soften your knees when
4:51
your knees are locked it brings the top
4:53
of your pelvis forward and that arches
4:56
your back and flares your ribs the third
4:59
p is protection
5:01
to make your connective tissue stronger
5:03
so it can hold your muscles in a close
5:06
together position you need to protect
5:08
the connective tissue from getting
5:10
stretched either in a forwards backwards
5:13
or sideways direction that is why it is
5:17
important to remember to engage your
5:19
transverse muscle With Every Breath You
5:22
Take and every move you make with
5:24
activities of daily living because when
5:27
you engage your transverse muscle while
5:30
wearing the splint
5:31
because it is in a close together
5:33
position it goes back towards your spine
5:36
and it takes the connective tissue with
5:39
it thus protecting it from getting
5:41
stretched when you engage the transverse
5:44
muscle without wearing the splint the
5:46
muscles move closer together but only
5:49
move side to side thus holding your
5:52
transverse in prevents your connective
5:55
tissue from getting stretched in a
5:57
forwards Direction now in week six after
6:01
you have done all your transverse
6:03
exercises and you have used it in your
6:06
daily activities you are now ready to
6:09
use it with whatever workout routine you
6:11
are doing it is now important to use
6:14
your transverse muscle with sporting
6:16
activities when stretching and when
6:18
working out with every repetition of
6:21
every exercise to protect your
6:23
connective tissue from getting stretched
6:26
exercising in an abdominal facing down
6:29
position also stretches your connective
6:32
tissue in a forward Direction and should
6:34
be avoided if you do need to bend over
6:37
and have your abdominal muscles in this
6:39
position hold your transverse in and put
6:42
your hands on your belly to protect your
6:45
connective tissue besides protecting
6:47
your connective tissue from getting
6:49
stretched in a forward Direction you
6:52
must also protect your connective tissue
6:54
from getting stretched in a sideways
6:56
Direction there are two ways to stretch
6:59
your connective tissue sideways while
7:02
exercising if you arch your back this
7:04
flares your ribs and this stretches your
7:07
connective tissue
7:08
the second way you can stretch your
7:11
connective tissue sideways is by doing
7:13
this crossover movement
7:21
this creates a shearing sideways
7:24
movement stretching your connective
7:26
tissue in a backwards direction is by
7:29
putting some sort of weight on your
7:31
connective tissue either while wearing
7:33
or not wearing a splint examples are
7:36
weights on your belly while exercising
7:39
or Carrying Your Baby on your belly many
7:42
clients ask which exercises they can do
7:45
that are diastasis is safe I tell them
7:48
to put their hand on their belly and try
7:51
it and if they cannot hold their
7:53
transverse in they should not do it only
7:56
do exercises where you can hold your
7:58
transverse in remember if you can't hold
8:01
your transverse in at fifth floor you
8:04
are either in a position like back lying
8:06
with the shoulders off the floor where
8:08
you are not able to hold it in or your
8:11
transverse is not strong enough to do
8:13
that exercise either way if you can't
8:16
hold your transverse in don't do it if
8:19
you can't hold your trans Universe in
8:21
your muscles are moving forward and your
8:24
connective tissue is moving forward with
8:26
them and getting stretched
8:28
the next p is preparation before you
8:31
start each exercise you need to prepare
8:33
by having the right posture and
8:36
stabilizing then maintain that posture
8:39
and stabilization while doing each
8:41
exercise
8:43
in a seated position remember the
8:46
correct posture is three things number
8:49
one head back number two shoulders lined
8:52
up with hips and number three hips lined
8:55
up with knees
8:57
stabilization is two things
9:00
the one bringing your ribs in and number
9:03
two holding your transverse in in the
9:06
standing position
9:07
the correct posture is three things
9:10
number one head back number two
9:13
shoulders lined up with hips and number
9:15
three knee soft the stabilization is the
9:19
same two steps ribs in transverse in the
9:24
last p is power I want you to think of
9:26
all the power coming from your core you
9:29
have worked your transverse muscle for
9:31
the past six weeks and engaged it with
9:33
activities of daily living now you want
9:36
to use your transverse muscle on the
9:39
work part of every repetition of every
9:41
exercise you do when I say the work part
9:44
of every exercise what I mean is that
9:47
the hardest part of the exercise when
9:49
you are going against gravity so
9:52
if I was doing an exercise where I was
9:55
lifting my arms in the air when I
9:58
straightened my arms they are moving
10:00
Against Gravity and that is the hardest
10:02
part you are starting each exercise with
10:05
your ribs in and your transverse and
10:07
fifth floor so on the work part of the
10:10
exercise you will work your abdominal
10:12
muscles from fifth to sixth floor for
10:15
example I go from fifth to sixth floor
10:17
as I raise my arms and then stay at
10:21
fifth as I lower them you think of the
10:24
power of lifting your arms coming from
10:27
your transverse muscle initially when
10:30
you start using your transverse muscle
10:32
with every repetition it is like patting
10:34
your head and rubbing your belly but the
10:37
more you do it the easier it will become
10:39
not only does using your transverse
10:42
muscle this way while exercising make it
10:45
a diastasis safe workout but also it
10:49
makes a more challenging exercise
10:51
routine

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:00
[Music]
0:03
before I give you examples of how to do
0:05
a diastasis safe workout I want to teach
0:08
you how to stretch when you stretch a
0:11
muscle you are making it longer
0:14
so when you tighten a muscle you are
0:18
making it shorter when you relax your
0:21
muscle you're making it longer
0:24
so if you are wanting to stretch a
0:26
muscle and make it longer it is
0:28
important to relax at first
0:31
here are the four steps for stretching
0:34
number one close your eyes and in your
0:37
mind's eye see the muscle you are going
0:39
to stretch relax and get longer number
0:42
two take a belly Breath by expanding
0:45
your belly with air number three exhale
0:48
and bring your transverse to your spine
0:50
as you stretch and see your muscles
0:52
release relax and lengthen number four
0:56
now hold the stretch and do ten
0:59
Contracting exercises from fifth to
1:02
sixth floor or as I call them out the
1:04
back with each contraction see your
1:07
muscle getting longer as you gently
1:10
stretch them
1:11
so let me show you how to stretch a
1:14
muscle
1:15
stretch the muscles and the outside of
1:17
your legs
1:18
hold your transverse in at fifth floor
1:21
as you lift your leg on your other leg
1:24
put one hand on your belly and one hand
1:28
on your leg close your eyes and see
1:30
these muscles right here on the outside
1:33
of your leg relaxing
1:36
now let's breathe through the stretch
1:38
expand your belly with air now exhale as
1:41
you bring your transverse to your spine
1:43
and see those muscles on the outside of
1:46
your leg release relax and lengthen as
1:48
you press down gently with your hand on
1:51
your leg now hold this stretch and do 10
1:55
of the Contracting exercises from fifth
1:58
to sixth floor
1:59
with each contraction you will want to
2:01
gently press on your leg out the back
2:04
one
2:05
see your muscles lengthening with each
2:07
contraction out the back two out the
2:09
back three out the back four out the
2:12
back five out the back six out the back
2:15
seven out the back eight out the back
2:17
nine out the back ten now hold your
2:20
transverse in at fifth floor as you put
2:23
your foot back down on the floor
2:25
you should feel this on the outside of
2:28
your leg
2:29
let's now do your other leg hold your
2:32
transverse in the fifth floor as you
2:34
lift your leg on your other leg put one
2:37
hand on your belly and one hand on your
2:40
leg close your eyes and see those
2:43
muscles on the outside of your leg
2:45
relaxing now let's breathe through the
2:47
stretch expand your belly with air now
2:50
exhale and bring your transverse to your
2:52
spine and see those muscles on the
2:54
outside of your leg release relax and
2:57
lengthen as you press down on this leg
3:00
now hold this stretch and do ten of the
3:03
Contracting exercises from fifth to
3:05
sixth floor with each contraction you
3:08
will want to gently press on your leg
3:10
out the back one see your muscles
3:13
lengthening with each contraction out
3:15
the back two out the back three out the
3:18
back four out the back five out the back
3:20
six out the back seven out the back
3:23
eight out the back nine out the back ten
3:26
now hold your transverse at fifth floor
3:28
as you put your leg back down on the
3:31
floor
3:32
do these four steps every time you
3:35
stretch another opportunity to use your
3:38
transverse muscle
3:40
your workout should not only be
3:42
diastasis safe but also needs to be
3:45
functional with or without a diastasis
3:48
this means that it supports you in
3:51
functioning better in your daily life in
3:54
order for a workout to be functional
3:56
there are four things you need to
3:58
remember which I will demonstrate
4:00
shortly incorporating the five P's I
4:03
talked about earlier you need to number
4:06
one change positions of your hands and
4:09
feet number two change the range of
4:12
movement number three change the speed
4:15
of the movement number four work your
4:18
body in all three planes of movement the
4:21
sagittal plane which is front to back
4:23
the frontal plane which is side to side
4:26
and the transverse plane which is when
4:28
you can move a muscle in all directions
4:30
now Olga is going to demonstrate an
4:34
example of four diastasis safe exercises
4:37
two for your upper body and two for your
4:39
lower our body the first one for your
4:42
upper body is a push-up or plank against
4:45
the wall remember you don't want to do
4:48
push-ups or planks in an abdominal
4:50
facing down position as this stretches
4:53
your connective tissue you do this
4:55
exercise standing against the wall
4:57
remember to make your workout functional
5:00
for example when doing the push-ups
5:03
against the wall I can have my hands
5:05
close together or far apart in any of
5:08
these positions I can have my fingers
5:10
pointing straight up pointing in or
5:13
pointing out I can also change the
5:15
position of my feet I can do that flat
5:19
footed or up on my toes or close to the
5:22
wall or further away to make it harder I
5:25
recommend starting it on your tiptoes I
5:29
can do the same exercise in lots of
5:32
different hand positions and in each
5:34
position I can change the range of
5:36
movement making it smaller or large and
5:39
this speed that I do it I can do it fast
5:43
or I can do it slow before Olga
5:45
demonstrates the push-ups against the
5:47
wall I want to review the five P's
5:50
before she does it the first P was
5:53
position you are doing the push-up
5:55
standing and not in an abdominal facing
5:58
down position as this position stretches
6:01
your connective tissue the next p is
6:04
posture posture in a standing position
6:06
is head back shoulders lined up with
6:09
your hips and knees soft you stabilize
6:12
by bringing your ribs in and holding
6:14
your transverse muscle the next p is
6:17
preparation you have put yourself in the
6:19
correct position and you must maintain
6:22
this for the whole exercise with the
6:24
push up against the wall your body moves
6:27
as one unit the next few is protection
6:30
you need to make sure you are holding
6:33
your transverse at fifth floor to
6:35
protect your connective tissue the last
6:37
p is power all the power comes from your
6:41
core on the work part or harder part of
6:43
the exercise which means you are going
6:46
from fifth to six on this part of the
6:48
exercise you want to start in the
6:51
correct posture
6:52
head back shoulders lined up with hips
6:55
and knees are slightly bent
6:58
also you want to stabilize by bringing
7:01
your ribs in and holding your transverse
7:04
in then hold your transverse in at fifth
7:07
floor as you move your whole body as a
7:10
whole unit to the wall then you go from
7:13
fifth to six as you straighten your arms
7:16
and come away from the wall and count
7:18
out loud
7:19
two things I do not want you to do with
7:22
this exercise first is when you
7:24
straighten your arms do not round your
7:27
back
7:28
and the second is on the way down do not
7:31
lead with your head
7:34
this arches your back and flares your
7:37
ribs and then you cannot hold your
7:39
transverse in let's do ten of these now
7:43
hold your transverse in ribs in
7:46
now
7:48
stay at fifth as you come towards the
7:51
wall
7:52
straighten your arms and go out the back
7:54
and say one
7:56
stay at fifth as you come down out the
7:58
back two stay at fifth on the down out
8:02
the back as you say three stay a fifth
8:05
on the down out the back four stay at
8:09
fifth on the down out the back five stay
8:12
at fifth on the down out the back six
8:15
stay at fifth on the down out the back
8:18
seven stay at fifth on the down out the
8:21
back eight stay at fifth on the down out
8:24
the back nine stay at fifth out the back
8:28
ten
8:31
here's the second upper body exercise
8:33
this one is done seated with the
8:36
resistance band with correct posture of
8:38
shoulders lined up with hips and hips
8:40
lined up with knees take the band in
8:43
your hands hold the band at each end and
8:46
gather it up in each hand
8:48
to about shoulder width apart now hold
8:51
your transverse at fifth floor as you
8:53
stretch the band and put the band on
8:55
your chest make sure your wrists are
8:58
flat and Not Bent if you can't easily
9:00
put the band on your chest make the band
9:03
longer by taking some of it out of your
9:05
hand also make sure that your hand is
9:08
lined up with your shoulder or forward
9:10
of it if it goes behind your shoulder
9:13
this will arch your back and flare your
9:15
ribs
9:16
you know that flaring your ribs
9:18
stretches your connective tissue and
9:20
then makes it impossible to hold your
9:22
transverse in now maintaining your
9:24
posture and stabilization hold it here
9:27
and do 20 of the Contracting exercises
9:29
from 5 to 6 floors you count out loud
9:31
make sure you relax your shoulders out
9:34
the back one stay a fifth out the back
9:36
two stay at fifth out the back three
9:39
stay at fifth out the back four stay at
9:41
fifth out the back five stay a fifth out
9:44
the back six stay at fifth out the back
9:46
seven stay at fifth out the back a stay
9:49
at fifth out the back nine stay at fifth
9:51
out the back ten stay at fifth out the
9:54
back eleven stay a fifth out the back
9:56
twelve stay at fifth out the back 13
9:58
stay at fifth out the back fourteen stay
10:01
at fifth out the back 15. stay a fifth
10:03
out the back sixteen stay at fifth out
10:06
the back Seventeen stay at fifth out the
10:08
back 18 stay at fifth out the back 19
10:11
stay at fifth out the back twenty stay a
10:13
fifth and relax if you cannot do 20 you
10:17
can start with 10 and work up to holding
10:19
it for 20. to make the exercise more
10:21
difficult you can make the band shorter
10:27
the first exercise for your lower body
10:29
is squats against the wall you can do
10:32
them with or without two little balls
10:35
you can get these at the drugstore or
10:38
online either way you will want to use a
10:41
scarf so you can double splint while
10:43
doing the squats
10:46
Olga will show you the squats against
10:48
the wall with the balls one ball is
10:51
behind your back
10:52
and one ball is between your legs
10:56
and the scarf is around your belly
10:59
the ball behind your back makes it
11:01
easier to go up and down
11:04
the ball between your knees works the
11:06
inner thigh muscles now put the scarf
11:08
around your belly holding it just like
11:11
you did with double splinting it is
11:14
important to protect your knees with
11:15
this exercise to do this you need to
11:18
have your feet forward of your knees so
11:20
that when you bend your knees your knees
11:22
are lined up with your ankle bones and
11:25
not forward of them so bend your knees
11:27
go down until you can feel it in your
11:29
legs as you strengthen your leg muscles
11:32
you will be able to go down further
11:34
however your buttocks should not go
11:36
below your knees now let's check your
11:39
posture head back shoulders relaxed and
11:42
lined up with your hips and your knees
11:44
are bent stabilize by bringing your ribs
11:47
in and engaging your transverse muscle
11:50
now you need to maintain this posture
11:52
and position as you do in this exercise
11:56
expand your belly to first floor and
11:59
exhale to fifth floor and make sure your
12:02
ribs are still in bring your transverse
12:04
to fifth floor pull your splint and then
12:06
lock it in
12:09
and relax your arms
12:12
now squeeze the ball between your legs
12:15
as you do 20 of the Contracting exercise
12:17
from fifth to sixth floor in this bent
12:19
knee position make sure you count out
12:21
loud out the back one stay at fifth out
12:24
the back two stay at fifth out the back
12:26
three stay at fifth out the back four
12:28
stay a fifth out the back five stay at
12:31
fifth out the back six stay a fifth out
12:34
the back seven stay at fifth out the
12:36
back eight stay at fifth out the back
12:38
nine stay at fifth out the back ten stay
12:41
at fifth out the back eleven stay at
12:43
fifth out the back twelve stay at fifth
12:46
out the back 13. stay at fifth out the
12:48
back fourteen stay at fifth out the back
12:50
fifteen stay at fifth out the back
12:53
sixteen stay at fifth out the back 17
12:55
stay at fifth out the back 18 stay at
12:58
fifth out the bag nineteen stay at fifth
13:01
out the back twenties stay at fifth now
13:04
go to fifth to six as you squeeze the
13:06
ball while you straighten your legs
13:12
and then stay at fifth as you come back
13:14
down again
13:16
let's do ten of these squats out the
13:18
back one as you straighten your legs
13:20
stay at fifth on the down
13:23
out the back two stay at fifth on the
13:26
down
13:27
out the back three stay a fifth on the
13:31
down out the back four stay at fifth of
13:34
the down out the bat five stay at fifth
13:37
on the down out the back six stay at
13:41
fifth of the down out the back seven
13:43
stay at fifth in the down out the back
13:46
eight stay at fifth in the down out the
13:49
back nine stay at Fifth and the down out
13:53
the back ten stay a fifth
13:57
now alga will show you the second lower
14:00
body exercise with a resistance band put
14:03
a knot in your resistance band
14:06
again make it shoulder width apart if
14:10
this is too hard
14:13
at this distance you can always make it
14:16
larger if it is too easy you can also
14:19
make it smaller
14:21
go next to a wall so you can hold on
14:24
while you are doing this exercise
14:29
first it's important to get in the
14:31
correct posture
14:34
remember you need to maintain this
14:36
posture as you are doing the exercise
14:39
holding on to the wall bring your head
14:41
back shoulders lined up with hips and
14:43
supporting leg is bent a little also
14:46
stabilize by bringing your ribs in and
14:49
holding your transverse muscle in
14:52
now put the resistance band around both
14:55
your ankles one foot steps on it and it
14:58
is around the ankle of the leg you are
15:00
working hold your transverse in as you
15:02
lift the leg you are working out in
15:04
front of you until you feel the
15:06
resistance in the band now hold it there
15:08
as you do 10 of the Contracting exercise
15:11
from fifth to sixth floor as you count
15:14
out loud out the back one stay at fifth
15:17
out the back two stay at fifth out the
15:19
back three stay at fifth out the back
15:21
four stay at fifth out the back five
15:24
stay at fifth out the back six stay at
15:27
fifth out the back seven stay at fifth
15:29
out the back eight stay at fifth out the
15:32
back nine stay at fifth out the back ten
15:34
stay at fifth hold your transverse in as
15:37
you bring your leg down to the floor you
15:39
should feel this in the front of your
15:41
leg
15:42
next move your leg to the side
15:47
then hold your transverse in as you
15:49
bring it up and out to the side until
15:52
you feel the resistance in the band
15:54
you want to hold
15:56
it in this position keeping the
15:58
resistance in the band as you do 10 of
16:00
the fifth to six Contracting exercise as
16:02
you count out loud out the back one stay
16:05
at fifth out the back two stay at fifth
16:08
out the back three stay at fifth out the
16:10
back four stay at fifth out the back
16:12
five stay at fifth out the back six stay
16:15
at fifth out the back seven stay at
16:17
fifth out the back a stay at fifth out
16:20
the back nine stay at fifth out the back
16:22
ten stay at fifth hold your transverse
16:25
in as you put your foot on the ground
16:28
you should feel this on the outside of
16:30
your leg
16:31
now let's work the inside of your leg
16:34
hold your transverse in as you bring
16:36
your foot to the front and lift it in
16:39
the air and then cross over your other
16:41
leg until you feel the resistance in the
16:44
band and then hold it there as you do 10
16:47
of the 5 to 6 Contracting exercise and
16:50
count out loud out the back one stay at
16:53
fifth out the back two stay at fifth out
16:56
the back three stay at fifth out the
16:58
back four stay at fifth out the back
17:00
five stay at fifth out the back six stay
17:04
at fifth out the back seven stay at
17:06
fifth out the back eight stay a fifth
17:08
out the back nine stay a fifth out the
17:10
back ten stay at fifth hold your
17:13
transverse in as you bring your leg to
17:15
the ground you should feel that on your
17:17
inner thigh
17:19
now let's work the back of your leg
17:21
bring your leg behind you and keep it
17:24
straight hold your transverse in as you
17:27
lift it in the air until you feel the
17:29
resistance in the band hold it in this
17:32
position as you do 10 of the 56
17:34
Contracting exercise and count out loud
17:36
out the back one stay at fifth out the
17:39
back two stay at fifth out the back
17:41
three stay at fifth out the back four
17:44
stay at fifth out the back five stay at
17:47
fifth out the back six stay at fifth out
17:49
the back seven stay at fifth help the
17:51
back eight stay at fifth out the back
17:53
nine stay at fifth out the back ten stay
17:56
at fifth hold the transverse in as you
17:58
lower your leg to the floor you should
18:01
feel this in the back of your leg
18:04
now let's do the same thing with your
18:06
other leg the foot of the leg you just
18:09
worked now steps on it and it is around
18:12
the ankle of the other leg that you are
18:14
now working
18:15
now get in the correct posture
18:18
remember you need to maintain this
18:21
posture as you are doing the exercise
18:23
now hold your transverse in as you lift
18:26
the leg you are working out in front of
18:28
you until you feel the resistance in the
18:30
band now hold it here as you do 10 of
18:33
the Contracting exercise from fifth to
18:35
sixth floor and count out loud out the
18:38
back one stay at fifth out the back two
18:40
stay at fifth out the back three stay at
18:43
fifth out the back four stay at fifth
18:45
out the back five stay at fifth out the
18:48
back six stay at fifth out the back
18:50
seven stay at fifth out the back eight
18:52
stay at fifth out the back nine stay at
18:55
fifth out the back ten stay at fifth
18:57
hold your transverse in as you bring
18:59
your leg to the floor you should feel
19:02
this in the front of your leg
19:05
next move your leg to the side
19:08
then hold your transverse in as you
19:11
bring it up and out to the side until
19:13
you feel the resistance in the band you
19:15
want to hold it in this position keeping
19:17
the resistance in the band as you do 10
19:19
of the fifth to six Contracting exercise
19:21
and count out loud out the back one stay
19:25
at fifth out the back two stay at fifth
19:27
out the back three stay at fifth out the
19:29
back four stay at fifth out the back
19:32
five stay at fifth out the back six stay
19:35
at fifth out the back seven stay at
19:37
fifth out the back eight stay at fifth
19:40
out the back nine stay at fifth out the
19:43
back ten stay at fifth hold it at fifth
19:45
as you put your foot on the ground you
19:47
should feel this on the outside of your
19:49
leg
19:51
now let's work the inside of your leg
19:53
bring your foot to the front hold your
19:56
transverse in as you lift it in the air
19:58
and then cross over your other leg until
20:01
you feel the resistance in the band hold
20:04
it there as you do 10 of the 56
20:06
Contracting exercise and count out loud
20:09
out the back one stay at fifth out the
20:12
back two stay at fifth out the back
20:14
three stay at fifth out the back four
20:16
stay at fifth out the back five stay at
20:19
fifth out the back six stay at fifth out
20:22
the back seven stay at fifth out the
20:24
back eight stay at fifth out the back
20:27
nine stay at fifth out the back ten stay
20:30
at fifth hold your transverse in
20:32
and bring your foot to the floor
20:35
you should feel this on the inside of
20:37
your thigh
20:38
now let's work the back of your leg
20:40
bring your leg behind you and keep it
20:42
straight now hold your transverse in as
20:44
you lift it in the air until you feel
20:46
the resistance hold it in this position
20:48
as you do 10 of the 5 to 6 Contracting
20:51
exercises and count out loud out the
20:53
back one stay at fifth out the back two
20:56
stay at fifth out the back three stay at
20:58
fifth out the back four stay at fifth
21:01
out the back five stay a fifth out the
21:03
back six stay at fifth out the back
21:06
seven stay at fifth out the back a stay
21:09
at fifth out the back nine stay a fifth
21:11
out the back ten hold it at fifth as you
21:13
put your foot down
21:17
you should feel this in the back of your
21:19
leg

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:00
[Music]
0:03
remember all the Contracting exercises
0:06
that you do with your exercises count
0:08
towards the numbers of Contracting
0:10
exercises you are doing over the 18
0:12
weeks so if you are doing five sets of
0:15
20 of an exercise that's a hundred you
0:18
can add to the amount you need to be
0:20
doing that day I am hoping that you will
0:22
continue to do your transverse exercises
0:25
with your workouts for the rest of your
0:27
life
0:28
initially to close it and then for
0:31
maintenance to keep it closed after 18
0:34
weeks if you have not closed your
0:36
diastasis then you need to continue to
0:39
wear your splint and do anywhere between
0:41
10 and 20 sets of 100 of the Contracting
0:43
exercise per day if you have closed it
0:47
for maintenance do between five and ten
0:49
sets of a hundred of the Contracting
0:51
exercises per day
0:53
you can stop wearing your splint when
0:55
your connective tissue is strong enough
0:57
to hold your muscles in a close together
0:59
position however
1:02
it's best to continue doing your
1:04
transverse muscle exercises for the rest
1:06
of your life not only will that keep
1:09
your diastasis closed but it will give
1:11
you the strongest core you have ever had
1:14
and don't worry if you have to stop and
1:16
start again I am always here for you and
1:20
determined to make sure that you have
1:23
the best belly you have ever had I know
1:26
I will continue doing them for the rest
1:29
of my life

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:00
foreign
0:04
[Music]
0:06
if there is one thing I'm a bit of a
0:08
fanatic about okay aside from making
0:11
your transverse muscle your best friend
0:13
and protecting your connective tissue it
0:16
is nutrition
0:17
I believe that healthy eating is one of
0:20
the missing links in repairing
0:22
connective tissue
0:24
there is a large assortment of healthy
0:27
foods that specifically Aid in the
0:29
repair of damaged connective tissue you
0:32
may be wondering which foods can help
0:34
repair connective tissue and how
0:37
first thing you need to know is that
0:39
vitamin C is key in the healthy
0:42
connective tissue Department
0:44
fruits and vegetables rich in vitamin C
0:46
have bioflavonoids which are produced by
0:50
the cells responsible for a
0:52
photosynthesis in Plants they account
0:55
for most of the yellow red and blue
0:58
coloration in plants
1:00
bioflavonoids can repair connective
1:03
tissue damage by assisting in the
1:06
production of collagen additionally
1:10
bioflavonoids strengthen the capillary
1:12
walls which decrease inflammation
1:16
a great benefit of vitamin C besides
1:20
aiding in collagen production is that it
1:23
slows the deterioration of cartilage
1:26
vitamin C also promotes the healing of
1:30
connective tissue and all other soft
1:32
tissues because it promotes the
1:35
production of elastin and
1:37
neurotransmitters which are necessary
1:39
elements in the process zinc is also a
1:43
heavy hitter in the realm of connective
1:45
tissue repair zinc is essential to
1:48
connective tissue production as well as
1:51
that of cartilage and bone next on the
1:53
list is vitamin E vitamin E is critical
1:56
to maintain healthy cell membranes in
2:00
this and in assisting injured tissues to
2:03
heal
2:04
magnesium also plays a role in
2:07
optimizing the healing process its
2:10
presence affects neuromuscular control
2:13
and contraction as well as the overall
2:16
stay state of the nervous system
2:18
especially nerve impulse transmission
2:22
when you work on Contracting your
2:24
transverse muscle it is beneficial to
2:26
have an adequate supply of this mineral
2:29
what is also largely overlooked in the
2:32
healing process is the importance of
2:34
water not only does water keep the blood
2:37
plasma volume up but it supports all of
2:41
the parts of the cell membrane which
2:43
contribute to tissue healing it also
2:46
dissolves and disperses all of the food
2:49
nutrients throughout the body so that
2:52
cells can actually use them so please
2:55
consume extra water throughout the day
2:58
drink three big glasses spread over the
3:01
morning noon and night on top of your
3:04
normal water regimen
3:06
dehydration of injured tissues can delay
3:10
recovery while the nutrients I've just
3:13
mentioned are in no way the total list
3:15
of every element capable of assisting in
3:18
the healing of connective tissue
3:20
they're a good place to start you are
3:23
probably wondering how in the world can
3:25
you keep track of these vitamins and
3:27
minerals and what you are eating the
3:30
truth is you really cannot which is why
3:34
the best solution is to consistently eat
3:37
a varied and healthy diet eating a
3:40
diverse assortment of fruits and
3:42
vegetables preferably ones that are in
3:45
season throughout the day pretty much
3:47
every day is the best way to make sure
3:50
that you get the nutrients that your
3:52
body needs while limiting fast foods and
3:57
foods without any nutrient value I'm
4:00
sure you know which ones these are
4:03
here is a chart I have created that will
4:06
give you the list of the nutrients for
4:07
healing connective tissue the function
4:10
of those nutrients foods with those
4:12
nutrients and the ingredients in my
4:14
corrective connective tissue cream with
4:16
those nutrients

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:01
foreign
0:08
I mentioned in the beginning of the
0:10
video that everyone is born with a
0:12
diastasis
0:13
and that for some people the muscles
0:16
never come together on their own
0:18
most babies who have conditions
0:22
impacting the nervous system generally
0:25
have weakened muscle control as well
0:27
some of the conditions that cause low
0:30
muscle tone include Down syndrome
0:33
muscular dystrophy cerebral palsy and
0:37
Tay-Sachs disease
0:39
premature birth
0:41
heavy antibiotic use and even exposure
0:44
to toxins are also known to cause poor
0:47
muscle tone
0:49
while children with these disorders
0:51
account for a small minority of people
0:54
the fact that their low muscle tone is
0:57
studied more readily than almost
0:59
everyone else might give us a better
1:01
understanding of the effects of low
1:04
muscle tone and abdominal Separation on
1:08
the general population
1:10
when one considers these cases the first
1:14
significant observation about children
1:16
with low muscle tone is that they all
1:18
have reduced stamina and energy levels
1:22
another typical symptom is reflux
1:24
because poor abdominal tone may cause
1:28
the valves of the stomach to flop over
1:30
allowing the stomach acids to enter the
1:33
esophagus
1:34
slumping and difficulty having bowel
1:37
movements are also very common for these
1:40
children
1:41
as children with these conditions grow
1:44
older and tire more easily many of them
1:47
gravitate towards sweet food as a quick
1:50
energy boost of course this frequently
1:54
leads to a cycle of weight gain
1:56
compounding the effects of low activity
1:59
lifestyle
2:01
therefore it is not a very far leap to
2:04
realize that even children who are
2:06
otherwise healthy aside from their low
2:09
muscle tone also run the risk of
2:11
entering into the cycle of being less
2:13
active and more prone to weight gain
2:16
than children who did not have low
2:18
muscle tone
2:19
when one adds a bulging belly to an
2:23
already present diastasis recti the
2:26
physical and emotional problems
2:27
intensify for children who are very
2:31
active and healthy participation in
2:34
activities like gymnastics and tennis
2:36
and swimming may cause a diastasis recti
2:39
to be created or get larger if it
2:42
already exists
2:44
it is my belief that regardless of a
2:46
child's health situation it is essential
2:49
to give him or her the proper tools for
2:52
maintaining optimal abdominal fitness
2:54
for their particular body type
2:57
my children's version of the tupler
2:59
technique program with the video called
3:02
belly button Boogie and my children's
3:04
book called will you be my belly buddy
3:07
does just that my wildest fantasy and
3:12
absolute dream is to make diastasis
3:14
recti a household term to the point
3:17
where every parent knows what to teach
3:19
their children about preventing and
3:21
closing abdominal separation
3:25
that is because the whole family is
3:28
doing the program and become their
3:30
children's belly Buddies you can only
3:33
have a strong core when your muscles are
3:36
close together that is why children who
3:39
have strong healthy cores will grow up
3:42
into adults with strong healthy cores I
3:46
am envisioning a diastasis free and
3:49
diastasis safe World therefore we need
3:53
to get them while they're young

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:00
[Music]
0:02
foreign
0:04
[Music]
0:08
it makes me laugh when clients ask me if
0:12
they can do my program during pregnancy
0:14
I laugh because I created the tupler
0:17
technique program to prepare women for
0:19
labor and motherhood I spent the first
0:22
20 years of my career working with moms
0:25
during and after pregnancy with my
0:27
maternal fitness program
0:30
when I became a childbirth educator
0:32
while teaching my maternal Fitness
0:34
classes I realized that child with
0:37
education usually comes at the end of
0:39
pregnancy and only prepares a woman's
0:42
mind now you would not run in a race
0:44
without training for it so why approach
0:47
the marathon of Labor without preparing
0:50
both your mind and your body well in
0:53
advance of the event
0:55
there was an old wife's tale which says
0:58
that pregnant women should not do
0:59
abdominal exercises because it could
1:02
harm the baby but that is absolutely not
1:05
the case as a matter of fact
1:08
working on your abs during pregnancy is
1:11
the most important thing that you can do
1:13
to successfully prepare to deliver a
1:16
baby my video called perfect pushing is
1:20
all about getting the baby out as fast
1:22
as you can in a way which does not harm
1:24
your abdominal and pelvic floor muscles
1:27
remember you can only have a strong core
1:29
when your abdominal muscles are close
1:32
together
1:33
so bringing them close together during
1:36
pregnancy is especially important as it
1:39
will help with pushing and labor and may
1:41
also prevent the C-section believe it or
1:44
not you can make your diastasis smaller
1:47
during your pregnancy with my program
1:49
when your muscles are separated four
1:52
fingers apart or more they move side to
1:55
side to push effectively they need to
1:58
move front to back to compress your
2:01
uterus
2:02
they only move front to back when they
2:04
are close together
2:06
one thing which I need to make clear is
2:09
that it is simply impossible to teach a
2:11
woman a new skill of how to push in
2:13
labor while she is in pain
2:16
I cannot coach someone how to push
2:18
properly in the delivery room the window
2:21
for learning has closed by then
2:25
pushing correctly must be practiced over
2:28
time at least 21 days before delivery in
2:32
order to give the muscles a chance to
2:34
develop memory of how to engage the
2:36
abdominal muscles while relaxing the
2:39
pelvic floor a good time to practice
2:41
this is while having a bowel movement
2:43
knowing how to push correctly will
2:46
prevent all the side effects women
2:48
experience by pushing wrong these side
2:51
effects not only make a diastasis larger
2:53
but also create problems to the pelvic
2:56
floor such as prolapse or falling down
2:59
of your organs hemorrhoids and urinary
3:01
incontinence which is leaky urine when
3:04
you sneeze and cough
3:06
my video goes into detail of how to
3:09
prepare your muscles for pushing as well
3:11
as teaching you how to modify your
3:13
workout during pregnancy so it is
3:15
diastasis safe
3:17
most of our clients start my program in
3:19
the second trimester when they are
3:21
feeling better however it can be started
3:24
as late as three weeks before delivery
3:27
the best results though come with
3:29
starting earlier in your pregnancy the
3:32
only problem with making your diastasis
3:34
is smaller during pregnancy is that the
3:36
belly looks smaller in medical
3:38
professionals think that the baby is not
3:42
growing
3:43
so make sure you tell your doctor or
3:46
Midwife that you are doing the program a
3:48
large diastasis as I said earlier may
3:51
cause the Cesarean birth because when
3:54
the muscles separate the top heavy
3:56
uterus is no longer supported by the
3:58
muscles and it will tilt forward against
4:01
the weak connective tissue when this
4:04
happens the cervix will then turn
4:05
sideways in order for the baby to come
4:08
out the birth canal the cervix needs to
4:10
be pointing down and lined up with the
4:13
vaginal canal
4:15
Therefore your goal during your
4:18
pregnancy is to keep the diastasis as
4:20
small as possible by doing the tupler
4:23
technique program might I add another
4:25
benefit of making your diastasis smaller
4:28
during your pregnancy is that you will
4:30
definitely get a flatter belly after
4:33
your birth

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:00
[Music]
0:02
foreign
0:04
[Music]
0:08
by now you probably have a good idea of
0:11
how closing or at least making your
0:13
diastasis is recti smaller relates to
0:16
doing my program before and after
0:18
abdominal surgery my program works the
0:22
best if started before abdominal surgery
0:24
however it can also be started after
0:27
abdominal surgery to make sure your
0:30
stitches don't come undone
0:31
when your stitches come undone it's
0:34
called an incisional hernia first and
0:37
foremost any abdominal surgery whether
0:40
it is for a hernia tummy tuck or
0:43
C-section requires the stitching of your
0:46
connective tissue my program strengthens
0:49
the connective tissue so it is just
0:52
logical that stronger connective tissue
0:55
will be easier and sturdier for your
0:57
doctor to sew also the Stitch connective
1:00
tissue can pull apart with continuous
1:03
force and pressure on them
1:05
this continuous intra-abdominal force on
1:08
the connective tissue is the cause of
1:11
both the incisional hernia and creating
1:14
a diastasis or making it larger
1:17
while a diastasis recti is not a hernia
1:20
it presents itself in a way very similar
1:23
to a hernia and is often misdiagnosed as
1:26
one it can also become a hernia if the
1:29
connective tissue tears away from the
1:31
muscle as I mentioned earlier the
1:34
umbilical hernia is a side effect of the
1:37
diastasis recti strengthening the weak
1:40
and connective tissue between your
1:42
separated muscles provides more support
1:45
for your belly button which is why your
1:47
belly button will go from an Audi to an
1:49
innie when you do this program
1:51
if you surgically repair the umbilical
1:54
hernia without strengthening your
1:56
abdominal muscles and weaken connective
1:59
tissue above and below it this hernia
2:02
most likely will reoccur sometimes my
2:05
clients don't even need the umbilical
2:07
hernia surgery after doing my program I
2:11
often wonder why patients prepare for
2:13
shoulder and knee surgery with physical
2:15
therapy and why patients having
2:17
abdominal surgery do not especially
2:20
since we use our abdominals with every
2:23
move we make in life and every breath we
2:25
take after surgery doctors tell patients
2:29
not to lift anything over five pounds
2:31
however what about lifting your total
2:34
body when you stand up from sitting on a
2:37
chair that's a lot more than five pounds
2:41
to maintain the Integrity of the
2:43
stitching after abdominal surgery you
2:46
must use your strength and abdominal
2:47
muscles in a way that will prevent
2:50
forceful forward movements on the Stitch
2:53
connective tissue in other words you are
2:56
responsible for maintaining the
2:59
Integrity of your sutures after surgery
3:01
by using your strength and abdominal
3:03
muscles correctly
3:05
splinting after abdominal surgery
3:07
depends upon the direction of your
3:10
incision if the incision is vertical you
3:13
can splint right away if the incision is
3:16
horizontal you should not wear a splint
3:18
until your stitches are healed this
3:21
usually takes at least six weeks the
3:24
pulling together of the muscles with a
3:26
splint will pull the stitches in the
3:29
wrong direction which is not good
3:31
therefore with this type of incision
3:34
just do the exercises holding a scarf
3:37
higher up from where the stitches are
3:39
until the stitches heal remember to keep
3:42
the stitches intact you must not put any
3:45
force on the stitches when you make a
3:48
surgical incision it causes Scar Tissue
3:51
Scar Tissue puts you at risk for two
3:54
complications one an incisional hernia
3:57
and two adhesions when the layers of
4:00
connective tissue are stuck together
4:02
even after the incision is healed it
4:05
will always be weak and at risk for
4:07
pulling apart because it is scar tissue
4:09
and not muscle that is why continuous
4:12
abdominal pressure on this weak spot can
4:15
create an incisional hernia months or
4:17
even years after the surgery and
4:20
adhesion caused from a c-section scar
4:22
can make it more difficult to close your
4:24
diastasis on the bottom of your belly in
4:27
my ab rehab video I teach you what you
4:30
need to do both before and after surgery
4:32
remember the goal of this preparation is
4:36
to maintain the Integrity of the
4:38
surgical stitching to get the best
4:40
results I recommend starting the tupler
4:42
technique program for four to six weeks
4:45
prior to the surgery however if you can
4:49
only do the program for one week you
4:51
will still benefit you will also benefit
4:54
if you start my program after your
4:56
surgery
English (auto-generated)
All
Listenable
Recently uploaded
Watched

Tupler Technique® Physician Co-Managed

Diastasis Program

links:

PRODUCTS

a. TogetherWear™ Sleepwear Tank Tops (2)

b. TogetherWear™ Sleepwear Splints (2)

c. TogetherWear™ Daywear Tank Tops (2)

d. TogetherWear™ Daywear Splints (2)

e. Tupler Technique® Guidebook (1)

f. Together Tummy book (1)

g. Diastasis video (1)

h. Corrective Connective Tissue Cream (2)

i. TogetherTape™ (4)

j. Diastometer™ (1)

k. Dyna Band (1)

DESCRIPTION OF PROGRAM

Tupler Inc. has developed the Tupler Technique® Program—a fitness program for the alleviation and management of diastasis recti using its proprietary specialized research and evidence-based 4.5-month program which has been in practice for 30 years.

Summary of Program

1. Program progresses over 18 weeks (4.5months).


2. Patient meets remotely with a trained Tupler Technique® Trainer for seven (7) hours total over the four and a half months.


3. In between sessions, patient can get all their questions answered either by the Diastasis Rehab Coach or at Julie’s live weekly webinars. Patient can also submit questions if they cannot make it to the live webinars. Webinars are all recorded and posted on Online Support Program website.


4. Patient will have access to Online Support Program with no termination date.


5. Patient will have access to Facebook group to connect with others doing the program.

Transcript

0:01
foreign
0:04
repetition is the mother of learning a
0:07
new skill that is why I have repeated
0:10
myself many times in this video
0:13
I am confident with this new skill of
0:16
learning my program you will be
0:18
successful in closing your diastasis
0:21
following up with my ongoing online
0:24
support program will give you exactly
0:27
what you need to complete the program
0:29
with great results if you have questions
0:32
and can't attend the live weekly
0:34
webinars email them to me at info
0:38
diastasrehab.com on the day of the
0:40
webinar so I can answer them the
0:43
webinars are recorded and posted on the
0:46
online support program so you can watch
0:48
them at a later time
0:50
you get the best results by doing all
0:53
four steps of the program however
0:55
sometimes life just gets in the way and
0:59
you can't do this that's okay doing
1:02
something is still better than doing
1:04
nothing for example if you don't want to
1:07
do the head lifts that's okay you can
1:09
still be successful with only doing the
1:12
seated exercises
1:14
I just don't want you to stop doing the
1:16
program
1:17
if you feel challenged in any part of
1:20
the program please reach out via email
1:23
so I can help you modify it if it is a
1:27
medical issue I am always glad to speak
1:29
to your health care provider last of all
1:32
remember to have a good attitude about
1:35
wearing your splint and think how much
1:37
you love it as it makes your belly
1:39
flatter gives you better posture and is
1:42
putting your muscles in connective
1:44
tissue in the best position for healing
1:46
my staff and I are available to provide
1:49
guidance and feedback on proper splint
1:52
wearing either through a recorded video
1:55
that you can email us or by showing me
1:58
your issue during the live webinar I
2:01
can't wait to meet you on one of my
2:03
webinars I am excited to see your before
2:06
and after photos they always make my day