What is Diastasis Recti?
Diastasis Recti occurs when there is a separation of the connective tissue, called the linea alba, that holds the rectus abdominus muscles together. This connective tissue can be thought of as a piece of saran wrap which can easily be stretched and tugged. This stretching can occur from pregnancy, weight gain, or abdominal surgery. Hence, your abdominals being separated can cause low back pain and weakness. Since this is very prevalent in pregnancy, it can delay returning to exercise as well as creating other sources of pain related to caring for a newborn.
The Tupler Technique is a specific program to help heal this connective tissue in 3 ways:
1.)The first way is to wear a brace to approximate the rectus abdominus muscles together and put them in the right position.
2.)To second way is to avoid certain activities that can worsen your Diastasis. For example, any motions that flares your ribs such as arms up in a diagonal or certain yoga positions. You also want to avoid crunches/sit-ups or shearing movement across your body. It’s even more important to make sure you get up and down correctly throughout the day.
3.) Lastly, engaging your transverse abdominus muscles which acts like a corset to help protect you. It is the foundation for your core. You need to engage your transverse abominus muscles all the time with all of the activities that you do.
The Tupler Technique has a set of exercises that progress over the course of 18 weeks. You can go on the Tupler Technique website and find a professional in your area to help you get measured for your brace and to go over all the steps of the program. They can also help you to measure your progress every few weeks. Kristin is a certified Tupler Technique professional here at FemFirstHealth. If you have any questions, feel free to email email@example.com