DIASTASIS QUESTIONS

Diastasis recti refers to the separation of the rectus abdominis muscles, commonly known as the "six-
pack" muscles, along the midline of the abdomen. This condition occurs when the connective tissue
between the muscles, called the linea alba, becomes stretched and thinned, creating a gap. While
diastasis recti is most often associated with pregnancy, it can also occur in men, children, and non-
pregnant women due to factors like obesity, improper exercise, or abdominal surgery. When the
muscles are separated, they no longer function effectively, leading to issues such as a bulging belly, poor
posture, and back pain.

Diastasis recti is very common, especially among women during and after pregnancy. In Julie Tupler’s 30
years of experience teaching the research and evidence-based Tupler Technique®, she has observed that
98% of pregnant and postpartum women have a diastasis both during and after pregnancy. However, it
can also affect men and children, particularly those involved in activities that cause repeated abdominal
strain. You can learn more about this program with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

Rehabilitating diastasis recti involves a structured program that focuses on repositioning, strengthening,
and protecting both the abdominal muscles and connective tissue. Julie Tupler’s research and evidence-
based Tupler Technique® is a proven, research-based method that includes the following steps:
1. Splinting: Wearing a splint to reposition the muscles and connective tissue.
2. Exercises: Performing specific exercises to strengthen the transverse abdominal muscle and
improve connective tissue strength.
3. Transverse muscle awareness: Learning to engage the transverse muscle during daily activities.
4. Getting up and down correctly: Avoiding movements like jackknifing that put unnecessary
pressure on the connective tissue. Following these steps consistently over 18 weeks can
significantly reduce the size of the diastasis.
You can learn more about this program with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

Diastasis recti is caused by excessive or repetitive intra-abdominal pressure that stretches and weakens
the connective tissue between the rectus abdominis muscles. Common causes include:

• Pregnancy: The growing uterus stretches the abdominal wall.
  Improper exercise: Movements like crunches or sit-ups can increase abdominal pressure and
  exacerbate or cause diastasis.
• Heavy lifting: Without proper technique, lifting heavy objects can strain the abdominal wall.
• Chronic coughing or sneezing: These repetitive actions create pressure on the abdominal
  muscles.
• Obesity: Excess abdominal fat can place continuous pressure on the muscles.
• Abdominal surgery or trauma: Surgical procedures that involve cutting the abdominal wall can lead to muscle separation.

You can learn more about this program with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

You can check for diastasis recti by lying on your back with your knees bent and feet flat on the floor.
Here is a link to a video to show how to check for the distance between the two muscles and the
condition of the connective tissue: https://diastasisrehab.com/pages/check-belly . Additionally, if you
have an outie belly button or if your belly domes when getting up from a lying position, it’s another
indicator of muscle separation.

Common symptoms of diastasis recti include:

• A visible bulge or dome along the midline of the abdomen, especially when straining or getting
  up.
• Poor posture due to weakened core muscles.
• Lower back pain caused by a lack of core support.
• Bloating or constipation due to displaced organs.
• Umbilical hernia or an outward-protruding belly button.
• Pelvic floor dysfunction, such as urinary incontinence and EDD with men.
  You can learn more about this program with the complimentary Tupler Technique® Into Program:
  https://diastasisrehab.com/pages/free-intro-workshop

Diastasis recti is not the same as a hernia, but sometimes a diastasis is mistaken for a hernia. Diastasis
recti involves the thinning and stretching of the connective tissue, whereas a hernia occurs when an
organ or tissue pushes through a weak spot in the abdominal wall.

Mild cases of diastasis recti may heal on their own, especially in the postpartum period when hormone
levels stabilize, and tissue elasticity improves. However, for many people, the gap remains and can only
be closed through a targeted rehabilitation program like the research and evidence-based
Tupler Technique®. Without proper intervention, the condition can worsen over time.
You can learn more about this program with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

The time it takes to heal diastasis recti varies depending on the severity of the separation and the
individual’s commitment to a proper rehab program. With the research and evidence-based Tupler
Technique®, results can often be seen within the first six weeks, with significant improvement by week
18. Our statistics with 372 clients showed that our program can make a diastasis 55% smaller in six
weeks. Smaller separations may close entirely within that time frame, while larger ones may require
longer. The key is consistently following all four steps of the program: splinting, exercising, developing
muscle awareness, and proper body mechanics. You can learn more about this program with the
complimentary Tupler Technique® Into Program: https://diastasisrehab.com/pages/free-intro-workshop

Yes, diastasis recti can cause back pain. When the abdominal muscles are separated, they cannot
provide adequate support to the spine, leading to poor posture and increased pressure on the lower
back. The research and evidence-based Tupler Technique® helps reduce back pain by repositioning and
strengthening the abdominal muscles, thereby restoring their role in spinal support. Proper posture,
which is an integral part of the program, also plays a significant role in alleviating back pain.
You can learn more about this program with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

Yes, diastasis recti directly affects posture by disrupting the alignment of the torso. When the abdominal
muscles separate, they lose their ability to support the spine and pelvis correctly, leading to a forward
tilt of the pelvis and rounded shoulders. This poor posture further weakens the core and can exacerbate
symptoms like back pain and sciatica. The research and evidenced- based Tupler Technique® addresses
this by focusing on maintaining a neutral spine, proper body alignment, and strengthening the
transverse abdominal muscle to improve posture.
You can learn more about this program with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

Yes, diastasis recti can contribute to bloating and constipation. When the abdominal muscles are
separated, they can’t properly support the internal organs, which can lead to digestive issues like
bloating after eating and difficulty with bowel movements. By strengthening the transverse abdominal
muscle and bringing the recti muscles closer together, the research and evidence-based
Tupler Technique® can help improve organ support and reduce these digestive issues.
You can learn more about this program with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

Diastasis recti is typically diagnosed by physically checking the gap between the rectus abdominis
muscles. This can be done using fingers to measure how many can fit between the separated muscles or
with a Diastometer, a specialized tool created by Julie Tupler. The research and evidence-based Tupler
Technique® includes detailed instructions on how to measure both the width of the gap and the
condition of the connective tissue, which is critical for tracking progress during the program.
https://diastasisrehab.com/pages/check-belly

The linea alba is the connective tissue that runs down the midline of the abdomen, connecting the two
halves of the rectus abdominis muscles. In diastasis recti, this tissue becomes stretched and weakened,
causing the separation of the muscles. Strengthening and healing the linea alba is a core focus of the
research and evidence-based Tupler Technique®. The program helps reposition the muscles, reduce the
strain on the linea alba, and promote its thickening and strengthening through controlled exercises.
You can learn more about this program with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

While diastasis recti itself is not directly hereditary, genetic factors may influence the strength and
elasticity of the connective tissue. People with naturally weaker connective tissue may be more prone to
developing diastasis recti, especially under conditions that put stress on the abdominal wall, such as
pregnancy, improper exercise, or rapid weight gain. Regardless of genetic predisposition, anyone can
benefit from following the research and evidenced-based Tupler Technique® to strengthen their
abdominal muscles and prevent further separation. You can learn more about this program with the
complimentary Tupler Technique® Into Program: https://diastasisrehab.com/pages/free-intro-workshop

Yes, diastasis recti can contribute to urinary incontinence. The separation of the abdominal muscles
weakens the core and disrupts the connection between the abdominal wall and the pelvic floor muscles.
This weakened support system can lead to issues such as urinary leakage when sneezing, coughing, or
exercising. Along with pelvic floor exercises, the research and evidence-based Tupler Technique® helps
improve core strength and pelvic floor function by repositioning the muscles and strengthening the
connective tissue, reducing or eliminating urinary incontinence. You can learn more about this program
with the complimentary Tupler Technique® Into Program: https://diastasisrehab.com/pages/free-intro-
workshop

Yes, diastasis recti can negatively affect the pelvic floor. Since the transverse abdominal muscle is
connected to the pelvic floor, a weakened core due to separated muscles can reduce pelvic floor
strength and support. This can lead to issues such as pelvic organ prolapse and incontinence. Along with
pelvic floor exercises, the research and evidence-based Tupler Technique® addresses both core and
pelvic floor health by teaching proper engagement of the transverse muscle, which directly supports the
pelvic floor. You can learn more about this program with the complimentary Tupler Technique® Into
Program: https://diastasisrehab.com/pages/free-intro-workshop

Yes, a bulging belly is one of the most common signs of diastasis recti. When the rectus abdominis
muscles are separated, the abdominal wall lacks proper support, causing the belly to protrude outward.
This is often mistaken for excess fat or bloating. The research and evidence-based Tupler Technique®
helps reduce the bulge by closing the gap between the muscles by repositioning them, and
strengthening the connective tissue. You can learn more about this program with the complimentary
Tupler Technique® Into Program: https://diastasisrehab.com/pages/free-intro-workshop

Yes, diastasis recti is another term for abdominal separation. It refers to the separation of the rectus
abdominis muscles along the midline of the abdomen, where the connective tissue (linea alba) becomes
stretched and weakened. While diastasis recti is a medical term, “abdominal separation” is a more
general way to describe the condition.

Yes, diastasis recti can cause pain during sexual activity due to weakened core and pelvic floor muscles,
as well as a lack of proper support for the abdominal organs. This can lead to abdominal discomfort and
even pelvic pain. Strengthening the transverse muscle and pelvic floor through the research and
evidenced- based Tupler Technique® can help alleviate pain and improve overall function. You can learn
more about this program with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

Yes, diastasis recti can cause a bulging belly button. When the rectus abdominis muscles separate, the
connective tissue between them becomes weak and stretched, which can result in an umbilical hernia or
a protruding belly button (outie). The research and evidence-based Tupler Technique® can help reduce a
bulging belly button by strengthening the connective tissue and bringing the muscles closer together,
which provides better support for the navel area. You can learn more about this program with the
complimentary Tupler Technique® Into Program: https://diastasisrehab.com/pages/free-intro-workshop

Yes, diastasis recti can cause a sagging belly because the separation of the abdominal muscles weakens
the core, resulting in poor support for the abdominal wall and internal organs. This can make the belly
appear soft and saggy. By following the research and evidence-based Tupler Technique®, which focuses
on repositioning and strengthening the muscles, many people can achieve a flatter, more toned belly
over time. You can learn more about this program with the complimentary Tupler Technique® Into
Program: https://diastasisrehab.com/pages/free-intro-workshop

Preventing diastasis recti from recurring involves minimizing excessive intra-abdominal pressure and
supporting the abdominal wall during high-stress activities. Key preventive measures include:
 Avoiding improper exercises: Crunches, sit-ups, and heavy lifting without proper core
engagement can create or worsen diastasis recti.
 Learning to engage the transverse muscle: The Tupler Technique® teaches how to properly
engage the transverse muscle to protect the connective tissue during activities of daily living and
a diastasis safe workout while exercising.
You can learn more about this program with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

It is too late to fix diastasis recti when the back stays in a permanently rounded position. Other than
that, whether it has been a few months or several years since the separation occurred, the research and
evidence-based Tupler Technique® can help strengthen the connective tissue and reduce the gap. Julie
Tupler’s program has successfully worked for clients of all ages, from children to seniors, showing that
with commitment, results are possible at any stage. You can learn more about this program with the
complimentary Tupler Technique® Into Program: https://diastasisrehab.com/pages/free-intro-workshop

Yes, diastasis recti can cause digestive issues such as bloating, constipation, and reflux. When the
abdominal muscles are separated, they cannot provide proper support for the organs, leading to poor
digestion and discomfort after eating. Strengthening the transverse muscle and reducing the diastasis
using the research and evidenced -based Tupler Technique® can help alleviate these issues by
repositioning the organs and improving core stability. You can learn more about this program with the
complimentary Tupler Technique® Into Program: https://diastasisrehab.com/pages/free-intro-workshop

Yes, diastasis recti significantly affects core strength. When the rectus abdominis muscles are separated,
the core loses its ability to function properly, resulting in decreased strength and stability. This can
impact overall fitness, posture, and balance. The research and evidenced- based Tupler Technique®
helps restore core strength by closing the diastasis and teaching clients how to correctly engage their
transverse muscle, which acts like an internal corset supporting the entire body. You can learn more
about this program with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

Yes, diastasis recti can increase the risk of developing hernias, particularly umbilical hernias. When the
connective tissue becomes stretched and weakened, it can no longer properly contain the organs,
making herniation more likely. The research and evidenced -based Tupler Technique® strengthens the
connective tissue, reducing the risk of hernias by providing better support for the abdominal contents.
You can learn more about this program with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

No, diastasis recti is not the same as a ventral hernia. Diastasis recti refers to the separation of the
rectus abdominis muscles without a hole or tear in the abdominal wall, while a ventral hernia occurs
when there is a defect or opening in the abdominal wall, allowing organs or tissue to push through.

It’s only too late to fix diastasis recti when the back stays permanently rounded. Other than that,
whether you’re months postpartum or have had the condition for decades, the connective tissue can
still be strengthened, and the muscles can be repositioned with the research and evidence-based
Tupler Technique®. Consistency in following the 4-step program—splinting, exercising, developing
muscle awareness, and proper body mechanics—will lead to improvement regardless of how long
you’ve had diastasis. You can learn more about this program with the complimentary Tupler Technique®
Into Program: https://diastasisrehab.com/pages/free-intro-workshop

Healing diastasis recti can take anywhere from several weeks to many months, depending on the
severity of the separation and how closely the individual follows a rehabilitation program. With the
research and evidence-based Tupler Technique®, noticeable improvements often occur within the first 6
weeks, but larger separations may require more time. The program’s 18-week structure provides a
comprehensive timeline, but some may need to continue beyond that period to fully close their
diastasis. You can learn more about this program with the complimentary Tupler Technique® Into
Program: https://diastasisrehab.com/pages/free-intro-workshop

Yes, fixing diastasis recti is absolutely worth it. A closed or significantly reduced diastasis leads to a
stronger core, improved posture, reduced back pain, better pelvic floor function, and a flatter, more
supported belly. Additionally, addressing diastasis recti can prevent future complications, such as
hernias or chronic digestive issues. The research and evidence-based Tupler Technique® offers a non-
invasive way to achieve these benefits without surgery. You can learn more about this program with the
complimentary Tupler Technique® Into Program: https://diastasisrehab.com/pages/free-intro-workshop

You can tell if your diastasis recti is healing by regularly checking the gap between your rectus abdominis
muscles and the condition of the connective tissue. Here’s how:
1. Measure the width of the gap: Use your fingers to check how many fit between the muscles at
the belly button, above, and below it.
2. Check the depth of the connective tissue: The deeper your finger goes into the gap, the weaker
the connective tissue is. As healing progresses, the depth should decrease, indicating stronger
connective tissue.
The research and evidence-based Tupler Technique® includes a structured way to measure your
progress at specific intervals during the 18-week program
https://diastasisrehab.com/pages/check-belly

The best position to sleep in with diastasis recti is on your back with a small pillow under your knees to
maintain a neutral spine or on your side with a pillow between your knees. Both positions help reduce
intra-abdominal pressure and prevent further stretching of the connective tissue. The research and
evidence-based Tupler Technique® emphasizes proper posture, including how to get in and out of bed
correctly to avoid worsening the separation. You can learn more about this program with the
complimentary Tupler Technique® Into Program: https://diastasisrehab.com/pages/free-intro-workshop

You can treat diastasis recti on your own by following the structured steps of the research and
evidence-based Tupler Technique®, which includes detailed instructions on splinting, exercises, and
posture. Many clients successfully improve their condition independently with the help of online videos,
webinars, and support materials. However, if you have a severe diastasis or difficulty engaging your
transverse muscle, working with a Tupler-trained professional can provide additional guidance. You can
learn more about this program with the complimentary Tupler Technique® Into Program:
https://diastasisrehab.com/pages/free-intro-workshop

In most cases, insurance does not cover surgical or non-surgical treatment for diastasis recti. However,
it may cover surgery if the diastasis leads to severe symptoms such as hernias.. Some policies may
reimburse for medically recommended physical therapy for side effects of diastasis like back pain.

While losing weight can improve the appearance of the belly by reducing fat, it does not directly heal
diastasis recti. Healing requires closing the gap between the abdominal muscles by strengthening the
connective tissue, which is achieved through targeted exercises like those in the research and evidence-
based Tupler Technique®. However, a healthy weight can reduce pressure on the abdominal wall and aid
in the healing process. You can learn more about this program with the complimentary Tupler
Technique® Into Program: https://diastasisrehab.com/pages/free-intro-workshop

Several conditions can be mistaken for diastasis recti, including:
 Hernias: An umbilical or ventral hernia can cause a similar bulge in the abdomen.
 Excess abdominal fat: Some people mistake diastasis recti for weight gain or bloating.
 Weak core muscles: Generalized weakness in the abdominal muscles can mimic the symptoms
of diastasis recti.
Proper diagnosis involves measuring the gap between the rectus abdominis muscles and checking
the depth of the connective tissue. The research and evidence-based Tupler Technique® program
teaches you how to check for a diastasis. https://diastasisrehab.com/pages/check-belly

A severe diastasis recti is typically defined as a gap greater than 4 to 5 finger widths between the rectus
abdominis muscles. Additionally, if the connective tissue is very thin and weak (deep gap where fingers
sink easily), it may also be classified as severe as well as an outie belly button and the doming of the
abdominal muscles when getting up from a backlying position. Severe cases often require a longer
period of rehabilitation using methods like the research and evidence-based Tupler Technique®, and in
some instances, surgery may be considered if non-surgical treatment does not produce significant
improvement. You can learn more about this program with the complimentary Tupler Technique® Into
Program: https://diastasisrehab.com/pages/free-intro-workshop

A diastasis recti bulge appears as a ridge or cone-shaped protrusion along the midline of the abdomen,
especially when straining, such as during a sit-up or when coughing. This bulge occurs because the
abdominal muscles are separated and can no longer hold the internal organs in place. The research and
evidence-based Tupler Technique® helps reduce this bulge by closing the gap and strengthening the
connective tissue. You can learn more about this program with the complimentary Tupler Technique®
Into Program: https://diastasisrehab.com/pages/free-intro-workshop

Diastasis recti affects the rectus abdominis muscles (the “six-pack” muscles) by causing them to
separate along the midline, resulting in:
 Weakened core strength.
 Poor posture.
 A bulging belly that doesn’t respond to traditional exercise.
The research and evidence-based Tupler Technique® works to reposition and strengthen both these
muscles and the connective tissue between the muscles, helping to restore their function and improve
abdominal tone. You can learn more about this program with the complimentary Tupler Technique®
Into Program: https://diastasisrehab.com/pages/free-intro-workshop

To close diastasis recti naturally, it’s essential to follow a structured, research and evidence-based
program like the research and evidence-based Tupler Technique®, which involves:
1. Wearing a splint to support and reposition the separated muscles and connective tissue.
2. Performing diastasis-safe exercises that strengthen the transverse abdominal muscle without
causing pressure on the gap.
3. Learning proper body mechanics to prevent further stretching of the connective tissue.
4. Developing muscle awareness to engage the transverse muscle during daily activities.
With consistency, many individuals see significant improvements in their diastasis without the need for
surgery. You can learn more about this program with the complimentary Tupler Technique® Into
Program: https://diastasisrehab.com/pages/free-intro-workshop

Several factors can aggravate diastasis recti, including:
 Improper exercises: Crunches, sit-ups, planks, and leg lifts can worsen the separation.
 Heavy lifting without core engagement: This increases pressure on the abdominal wall.
 Poor posture: Slouching can weaken the core and stretch the connective tissue.
 Incorrect body mechanics: Getting out of bed or lifting objects without using proper techniques
can worsen the condition.
The research and evidence-based Tupler Technique® teaches how to avoid these aggravating factors and
promote healing. You can learn more about this program with the complimentary Tupler Technique®
Into Program: https://diastasisrehab.com/pages/free-intro-workshop

If diastasis recti goes untreated, it can lead to several complications, such as:
 Chronic back pain due to a weakened core.
 Poor posture from a lack of abdominal support leading to a permanently rounded spine.
 Pelvic floor dysfunction, leading to urinary incontinence or prolapse.
 Hernias, including umbilical or incisional hernias.
 Digestive issues such as bloating or constipation.

Treating diastasis recti with a program like the research and evidence-based Tupler Technique® can
prevent these complications and improve quality of life. You can learn more about this program with the
complimentary Tupler Technique® Into Program: https://diastasisrehab.com/pages/free-intro-workshop

Yes, you can achieve a flat tummy with diastasis recti by following a structured program like the
research and evidenced-based Tupler Technique®. Closing the gap between the abdominal muscles and
strengthening the connective tissue are key to restoring the natural shape of your belly. While it may
take time and consistency, many people have successfully flattened their tummy using this non-surgical
method. You can learn more about this program with the complimentary Tupler Technique® Into
Program: https://diastasisrehab.com/pages/free-intro-workshop

Losing weight alone will not get rid of diastasis recti. While it may reduce overall belly size, the
separation between the rectus abdominis muscles remains unless specifically addressed. To heal
diastasis recti, you need to strengthen the connective tissue and close the gap through a program like
the research and evidenced-based Tupler Technique®, which focuses on core rehabilitation