KEEPING YOUR SPLINT IN PLACE

Wearing a splint all the time can be challenging for many reasons!  Because it is between two sets of bones (your ribs and your pelvis) it may have a tendency to move around with certain movements such as going from standing to seated.  Needless to say, this may be uncomfortable and annoying!  I totally understand.

So before I go into the different solutions, I want to just mention “why” you are wearing the splint and the importance of being committed to wearing it and making friends with it.  You have to wrap your brain around thinking that it is like wearing a cast.  You wear a cast all the time so the two ends of the broken bones will fuse together.  Think of your muscles and connective tissue the same way. They both need to be continuously held together. The connective tissue has been stretched out and we want to take the stretch off it.  We want to imagine it going from looking like a piece of saran wrap to looking like a piece of rope.  We don’t want it to stretch in a sideways or forwards direction.  Like the real estate business, it all boils down to LOCATION, LOCATION, LOCATION!  The location of the muscles and the location of the connective tissue.  The muscles need to be close together to move in the correct direction. Front to back.  When the muscles are separated 4 fingers and over, they move sideways stretching the connective tissue in this direction.  Wearing a splint will NOT weaken your muscles. It is just putting them in the proper position so they will move correctly (front to back) when doing the seated exercises.

Now on to the solutions. First of all the splint has to be the right size. If it is too big it will move around a lot more.  Like a store bought dress, not every splint will fit you perfectly. Just like a dress that is too long and needs to be hemmed, the arms on the splint may need to be made shorter or longer when first buying and then again after a few weeks of doing the program. Many of my clients go down a size while doing the program. It is most important that the pad be the right size.  So when you measure, measure the size of your back at the level under your breast from one side seam to the other side seam.

Then measure the circumference of your body over your belly button.  The third measurement is to see if you need a short torso splint.  You measure the distance between the bottom of the sternum and the belly bottom.  If you are 5 inches or less than you are a short torso.  If you have a long torso or a big belly you may want to wear two splints for the extra coverage. There is a video under Tupler Videos with how to put it on.  You always start with putting the first one on your lower belly first.  Then the second one halfway up.  When choosing your size, if you are close to the smaller size, it is always best to get the smaller size.  For example, if your back size is a 16.5 or 17 and your circumference is 35, you should go with the size small.  If you get the splint and the pad is the right size but the arms are too small, you can stretch them out and make them longer.  If you get the splint and the pad fits your but the arms are too long, you will have to make them shorter.  Just email us and we will tell you the size of the elastic for the smaller size.  After a couple of weeks of wearing the splint and doing the program, you WILL have to make the arms shorter.  Clients have folded over the elastic and sewn it but that may then have a piece that sticks out and will rub against you.  I advise taking off the velcro piece at the end, cutting the elastic and then sewing it back on.  If you can’t sew like me, then take it to your tailor or seamstress.   It is an easy fix!  The arms of the splint should attach on the sides.  When they are attaching to the back, it is too long.  Here is the link to the page for sizing
https://diastasisrehab.com/splint-size

Next is making sure you are putting it on correctly.  You cannot believe the many different ways I have seen people putting on the splint.  Please, please, please…..stand in front of a mirror so you can see what you are doing.  Start with the top arm on your right-hand side. That always goes on top.  Make sure you move the muscle and connective tissue towards the middle and hold it in that position with your hand.  Then, straighten the elastic arm, turn to the side and attach it on top. Again, it should attach on the side and not the back.  After you have attached the first arm, pull the splint down and make sure it is even.  Then attach the arm on your left. This one goes on a diagonal and also attached on top. The bottom arm goes straight across. Here is the link to the video for putting on the original 3 arm splint  https://www.youtube.com/watch?v=StboTxOX5aA    The extra small and small short torso splints are also used by children.   Here is the link showing how to put it on:https://www.youtube.com/watch?v=Mfwp2-1n1QY

Ok, now on with ways to keep it in place better:

  1. Wear it over a fitted long compression undergarment. I love the one from the manufacturer called Not Your Daughter’s Jeans or something similar to this. Here is the link so you can see it:
    http://www.nydj.com/fit-solution-tank/d/3574_c_607_cl_7882
  2. Some of my clients wear the Belle Fit under pant/girdle over it. They say it helps keep the bottom part from riding up.
  3. Also, be aware of the way you get up and down and of your posture. Get up and down with a flat back.  Also, keep a neutral spine while seated. When you slouch the splint will ride up.

And last of all, I am in the process of making a tank top where the pad  of the splint will attach to the sides of the tank top and the bottom  elastic arm will attach to the front of the tank top.  I have tested it and it works well in keeping the splint in place.  However, you must understand manufacturing a garment like this is a long back and forth process of making sure everything is correct!  Since you are wearing the splint now, I thought I would share this with you so you could make your own. Just get a couple of long compression tank tops so you can wear one wash one.  Then you will need to go online and find sew- on hook and loop Velcro.   The loop Velcro goes on the tank top the hook on the splint.

Sewing Velcro on the tank top and on the splint to correspond with each other can make keeping the splint in place easy. Using the diagram below as a guide, sew pieces of loop Velcro behind the side seams of your tank top and a square piece of loop Velcro starting one inch above your belly button on the front of the tank top. On the splint, sew hook Velcro on each side of the pad, as well as a square piece of hook Velcro on the middle of the bottom arm of the splint. When the loop Velcro of the tank top attaches to the hook Velcro of the splint, the splint will “lock” the pad into place as well as the bottom arm of the splint so it does not move. The dimensions for the Velcro should be as follows:

The loop Velcro on the sides of the tank top is 8 inches long and 2 inches wide and a 4×4 inch piece on the front of the tank top starting one inch above your belly button.

The hook Velcro for the 3 arm splint is 8 inches long by 2 inches wide. The same as the loop Velcro on the sides of the tank top. Then there is a 4×4 inches piece that is sewn on the middle of the bottom arm on the two arm side of the splint.  On the short torso splint, the hook Velcro on the sides is 6 inches long and 2 inches wide.  The 4×4 square piece  is sewn on the middle of the right arm. Hopefully, the drawing below will give you an idea of how it works!

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You Probably Are Not Checking Your Diastasis Correctly! Here’s Why…

Most people check their diastasis incorrectly, and think it’s much smaller than it really is. When checking your diastasis, you want to measure it “almost at rest” and when it’s the largest. So, to measure it when it’s the largest you need to first relax your muscles.

Your head must be lying flat, to start, and your knees must be bent. Then you lift your head just a little. The higher you come up, the closer the muscles come together. This is why people think they have a smaller diastasis; because they lift their head and shoulders too high off the ground and the muscles come together and it will feel like the separation is smaller.

So you want to measure the separation when the muscles first start to move. You may want to come up and down a few times so you can feel the movement of the muscles, then check when they first start to move.

Keep in mind, when you’re checking yourself for diastasis recti, you are looking for two things. First, you have to measure the “distance” between the muscles. Which means, you want to see how many fingers fit between the separated muscles. You can also use the Diastometer™ belt, which is available on our website, at https://diastasisrehab.com/therapeutic-products. This will help you measure it in centimeters and will be more accurate, especially if you have a diastasis of more than 10 fingers.

The second thing you want to check for is “condition.” The condition of the connective tissue is measured by how deep your fingers go into the separation. The deeper your fingers go in, the weaker the connective tissue is. You can also use the Diastometer™ finger cot.

You also have to make sure when checking yourself for diastasis, that you check at the belly button, above the belly button halfway between the bottom of the sternum, and below the belly button halfway between the pubic bone and the belly button. If you feel a pulsing or see a half-football like bulge when you come up, it’s a sign that you have weak connective tissue. Usually you will need to use two hands to measure yourself when you have these two things.

We advise you to check in week one, end of week three, and end of week six. Write your numbers down in our Tupler Technique® Guidebook. Before starting our program, it’s important to also take your before belly photos from the front and the side. These photos have been so helpful to our clients as they are so excited when they actually see the changes, and they motivate them to continue with the program.

After you check yourself for diastasis, if you still aren’t sure, you can go to our website and  search for a local trained professional near you who may be doing free belly checks. Here is the link to this page: https://diastasisrehab.com/licensees

Also, be sure to watch this video by Julie on measuring for diastasis:

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Want To Be Trained For FREE?

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Julie Tupler, RN  trains medical and fitness professionals in the Tupler Technique®. She is doing another training in October and has a physical therapist in NYC that needs two clients she can teach the program to. It will start next week and you will have to go to her office at 1845 Broadway, NY, NY 10023 for three (3) one(1) hour sessions week one, end of week three and week six of the program. You will receive a Diastasis Rehab Splint®, Tupler Technique® Guidebook, and a Diastasis Rehab Lose Your Mummy Tummy® DVD.  To be considered as a candidate, you will need to commit to the three sessions, and doing all 4 steps of the program every day for six weeks. Please email us at info@diastasisrehab.com if you are interested, ASAP, as we are hoping to make a decision by Friday (or sooner) this week. The spots are first come – first serve, so if you are interested, don’t hesitate.

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BELLY BUTTON COSTUME SALE…..COME CELEBRATE HALLOWEEN!

   YES….WE ARE HAVING A BELLY BUTTON COSTUME PARTY!

Submit a photo of your belly button in costume!  We appreciate creativity.   We will then send you a 10% coupon code off your order that you can use all month.  At the end of the month, we will post all our belly buttons in costume and have you choose the winner of the  best belly costume.
That belly will win a brand new splint!
Click here to submit.  

      

 

 

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Need Support? With Doing the Tupler Technique®

Please watch this short video giving you the logistics of the Tupler Technique® Program.

Support is on the way with our Six Week Online Support Program starting Oct 9th!

Let’s admit it- exercise is always easier when you do it with someone else. That is why everyone is assigned a “belly buddy” to provide ongoing support every day.

Having someone ask you if you have done your exercises today…will make it easier and more fun to do. You also have the opportunity to chat with the rest of the participants in the program, on a weekly discussion board, with how they are doing and compare notes.

Are you concerned whether you are doing the program correctly? If you are, be concerned no more. Julie will answer all your questions and illustrate how to do things on the three one-hour live webinars. AND there are no stupid questions- so ask away.

If you cannot attend the live webinar, submit your questions anyway as the webinars are recorded and the link is stored on the course site, so you can watch it anytime. The webinars are at the end of week one, three and six.

If you are wondering what you should be doing each week, the course has a weekly video telling you what you should be doing.

And lastly, is our contest! There is a contest for the BEST BELLY.  So you have the opportunity to win a free Skype session with Julie AND a brand new splint. After the course, you will probably need a smaller size. The before and after photos will totally motivate you to continue to do the program for the 18 weeks, which the program progresses to, and hopefully for the rest of your life!

So jump on board and let’s get started with getting you a better belly! Register here: https://diastasisrehab.com/online-support and use this code to get $25 off the price. We only take 18 people so don’t put it off, and then have to wait until January to do the next course.

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The Tupler Technique® Program requires Commitment

If you’ve watched the video in this blog- we’re sure you can’t help but notice the determination of the fish. Although the video could be called cute or funny, it really is quite a powerful video. It shows the true meaning of commitment.

The fish had determination, and although it made a few wrong turns and couple of rest stops-it didn’t give up. And that resilience got it back to its natural habitat (the water) and ultimately saved its life.

We want you to commit to that same determination the fish showed, and think about how fabulous you will look and feel when you close your diastasis! When you get discouraged, think about the fish again- how it never gave up.

That is what the Tupler Technique® asks of every one who seriously wants to close their diastasis recti- Commitment. The Tupler Technique® is a four-step program, which includes, the exercises, splinting, and getting up and down correctly. However, there is a step that proceeds all of the above- COMMITMENT. ON your mark—get set–Go!

Our Six Week Online Support Program starts Oct 9. Having support makes the program a lot easier! Click here for more information.

 

If I can do it with no abdominal muscles, so can you! Here are the four steps:fish-1a

 

 

Step 1: Seated Exercises:

It’s important to gain transverse strength as you need to use this muscle all the time. These exercises can be done in your car, while watching TV or while feeding your baby. They can be incorporated into your activities of daily living. No matter what your lifestyle- stay-at-home mom, or if you work a full-time career, you can commit to the Tupler Technique® exercises.

Step 2: Wearing the Diastasis Rehab Splint®:

In the real estate business it is location, location, location.  In the diastasis business it is the same. Location, location, location. Location of the muscles and location of the connective tissue. Wearing the splint puts the muscles closer together so they move in the right direction–front to back. With a large diastasis they will move sideways. A sideways movement stretches the connective tissue. The splint takes the stretch off the stretched out connective tissue putting it a better position to heal and do the exercises. The splint, like a cast, must be worn all the time so the connective tissue can heal.

Step 3: Engaging your transverse:

You use your transverse muscle with every move you make and every breath you take. So it’s important that you have an “awareness” that it’s moving in the right direction–backwards. If it moves forward, it stretches the connective tissue.  Stretching of the connective tissue will not allow it to healSo you must learn to engage it with activities of daily living during the first six weeks, then when you exercise starting in week six of the program.

Step 4- Getting up and down correctly:

Getting up and down, from a seated to standing position and from a seated to back lying position, is a huge forward forceful movement, if not done correctly and the transverse muscle is not engaged. Therefore, learning how to do this correctly will prevent undoing all the gains you’ve made with the program. One jack knife (coming straight up from a back lying position) can undo three weeks of work!

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We’re so excited you are doing the program. We support you 100%

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The Tupler Technique® is Proven, Practical, and Positive!

 

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If you’re already a Tupler Technique® trainer or client- then you know how important splinting is in your journey to heal diastasis recti. If you’re new to the Tupler Technique® and not familiar with splinting, or Julie Tupler’s program- scroll down and check out our last blog post on splinting.

Once you understand why splinting is so important- the next step in healing is incorporating Julie’s program into your lifestyle. Not only is the Tupler Technique® program proven– it’s crucial to your recovery. Every client that has successfully completed the program credits the exercise plan for their results.

“I started googling about tummies after birth and came across Julie Tupler’s rehab site, I must say she is a savior,” says Eva Papas, a client.

“I read reviews on various sites and watched video reviews about the Tupler Technique® program and I noticed that all the disappointed ladies have one thing in common- not being loyal to the program,” says Eva.

“They all mentioned about too may exercises, no time to do them all, or wearing the splint all day for the weeks suggested. Being a former athlete I know that there is no easy way to score and win,” says Eva.

“It requires a lot work and sweating,” Eva added.

Moreover, a 2005 study conducted by Columbia University showed that 90% of pregnant women who did NOT exercise, were more likely to get diastasis recti. While among exercising pregnant women- only 12.5% showed signs of having a diastasis.

Another great thing you’ll find about the Tupler Technique® program is it’s practical. You can incorporate Julie’s routines into your everyday lifestyle. Whether you’re driving, doing laundry, or feeding the kids- you can always do the belly breathing and practice holding your transverse while seated in the car- 100 is one set, and only takes 2 two-and-a-half minutes. Additionally, doing the siting exercises can help avoid road rage (we hope you’re are smiling right now).

Most importantly, Julie wants clients to understand that this kind of practicality can fit into EVERY lifestyle.

“Your transverse is important,” say Julie.

“You just have to stay mindful of it wherever you’re going and whatever you’re doing,” she adds.

Another aspect of the program Julie always emphasizes to clients and potential trainers-is the Tupler Technique® program is committed to being a positive way for people to heal their diastasis. While some may consider having surgery, which stitches the muscles together and can be painful and restrictive, the Tupler Technique® heals the diastasis naturally.

And although the Tupler Technique® Program is designed to heal diastasis recti- it also offers the added physical benefits of proper breathing and cardio exercise.

 

 

 

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SUMMER IS JUST ABOUT OVER, NO EXCUSE FOR NOT USING YOUR SPLINT!

julie splinting a client

 

“You have to be proactive with using your splint,” says Julie Tupler RN, the founder of the Tupler Technique®, and creator of the Diastasis Rehab Splint®.  Wearing a splint is one of the 4 steps of the program and a vital part of closing a diastasis in the
Tupler Technique®.  She defines being “proactive” as three things:

  1. Getting the right size to begin with and making sure it stays the right size while doing the program
  2. Putting the splint on correctly
  3. Wearing the splint all the time

If the splint is not the right size, it will not be effective.  The pad size is the most important measurement. It needs to come from one side seam to another side seam.  If the circumference size is close to the smaller size you can stretch the arms out a bit to have it fit you.  The arms of the splint should attach on the side of the splint and not the back.  In only a couple a weeks after wearing the splint the arms will become longer and then they will attach in the back. You need to be proactive and make the arms shorter!  Take the velcro off the end of the arms, cut the arms that are too long around 2 inches and then sew the velcro back on.  Click here for info on getting the right size.

Most everyone puts the splint on wrong!  It is so important to stand in front of a mirror when putting on the splint.  The most important aspect of putting on the splint that requires you to be proactive is moving the muscle and connective tissue with your hand and then holding it in that position while attaching the arms of the splint in the right place as shown in the instructional DVD.

Lastly you must be proactive about wearing the splint ALL the time. You must remember that the splint, like a cast, needs the connective tissue to continuously be in a narrow position in order for it to heal. Also the muscles must be close together in order for them to move in the right direction (front to back) when doing the exercises.

 “I continued to wear the splint 24/7 until my diastasis was closed and now I only wear the splint during my daily exercise routines as it makes me mindful of using my transverse while exercising.  This program requires both commitment and consistency, but I can assure you guys that it is well worth the effort,” says Morris Arnold a client of the Tupler Technique®.

“My ugly gut is gone! I look better and I feel better. I have almost no lower back pain,” Arnold added.

Tupler recommends every one who is interested purchasing a Diastasis Rehab Splint® and the Tupler Technique® Program visit the website. There are all sorts of support options from working with Julie in person or via skype or with her six week online support program.  Click here for work with Julie options.

 

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Calling All Pregnant Ladies! Are You Preparing For Your Labor Day?

Ladies, it is impossible to learn a new skill (pushing) when you are in pain!  That is why you need to learn how to push during your pregnancy and then practice it every time you go to the bathroom.  You need to have a strong transverse muscle (inner most abdominal muscle) so you can push for as long as necessary without your muscles getting tired.  You need to learn how to push with your strengthened transverse muscle and how to relax your pelvic floor at the same time. It is sort of like patting your head and rubbing your belly.  That is why you need to practice it!   When you are going to the bathroom make sure you put your feet up on a footstool about 7 inches high. This supports and aligns your bowel and makes it easier to have a bowel movement.

You also may want to start drinking a tea called Red Raspberry Leaf Tea. It is a uterine toner and will help your uterus in labor.

To prepare for the first stage of labor (the painful stage) you need to learn how to surrender to the pain.  You can do this by doing birth visualizations during your pregnancy.  You can listen to my Coming Contractions CD.  If you listen to it a lot during your pregnancy and then bring it to labor your body will relax when it hears the music and voice.  The ability to relax will decrease your pain!

So if you have not started preparing for your marathon of labor….what are you waiting for?!  Start with buying my Perfect Pushing DVD that is now on sale in honor or Labor Day.  Would love to hear about your labor.   Julie Tupler, RN

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Calling All Pregnant Women Regarding YOUR Labor Day!


Labor Day…is a holiday that honors the American labor movement and the contributions that workers have made towards the strength, prosperity, and well-being of our country. Here at Diastasis Rehab®, I would like to prepare pregnant women for THEIR day of labor!

Strength is key for your prosperity and well-being during your pregnancy and for a successful “Labor day”.  This is achieved by preparing both your mind and body for labor. In stage one, you must learn how to relax and surrender to the pain.  At the end of all my Maternal Fitness® classes, I would turn down the lights and play soothing music I recited birth visualizations. My clients loved the music and birth visualizations so much that they asked me to make this into a CD that they could listen to it at home and also during labor to help them relax.  What I found is if they listened to the CD during their pregnancy it helped them relieve anxiety during labor. Their minds were so used to relaxing upon hearing the music that when they played the music during labor they were more inclined to relax.  This is sort of like when Pavlov rang the bell and the dogs would automatically salivate!   This CD is called Coming Contractions®.  This has helped thousands of women. One client said it even helped calm the hospital staff!! Warning: Please do not listen to it while driving as you may fall asleep at the wheel!

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As a childbirth educator and nurse, I realized that childbirth education comes at the end of the pregnancy and only prepares a pregnant woman’s mind. You would not run in the race without training, why wouldn’t you train your body for the marathon of  labor?   Your abdominal muscles must be strong and close together to push effectively in labor. If your abdominal muscles are separated because you have a diastasis recti, this could put you at an increased risk for a C-section.  Separated muscles cause your cervix to be pointing sideways instead of downwards. You need a downward facing cervix so the baby can come out!  You must also learn how to push with your strengthened muscles and how to relax your pelvic floor. This is like patting your head and rubbing your belly! So just like practicing relaxation, you need to practice the skills of pushing during your pregnancy so it becomes second nature for you. So every time you go to the bathroom and have a bowel movement, you need to practice pushing with your abdominals and relaxing your pelvic floor muscles.   In my Perfect Pushing® DVD, you will learn how to strengthen your abdominal muscles, make your diastasis smaller, practice correct pushing , and learn the modifications for exercising during pregnancy.

Hope you have a great Labor Day, and I would love to hear about your “Labor Day” experience with the Tupler Technique®.

To order your copy of Perfect Pushing click here.

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Diastasis Recti and Pregnancy

You may be starting your pregnancy with a diastasis from a former pregnancy or just from doing exercises incorrectly! Most women get a diastasis from pregnancy and pushing in labor and just don’t know it because health practitioners do not check for a diastasis unless they are asked.  So why do you care if you have a diastasis? For one thing, back pain is associated with a diastasis. Did you know that a large diastasis can also put you at risk for a C-section? This is because it changes the position of the cervix. It goes from facing and opening downward in the vaginal canal to facing sideways. The baby cannot get out when the cervix is facing sideways.

The best scenario would be to close your diastasis before getting pregnant! However, this is usually not realistic because you may not even know you have a diastasis! So starting the program as early as possible during your pregnancy will be the most beneficial for your pregnancy and birth.  The goal of the Tupler Technique® is to keep your diastasis as small as  possible during your pregnancy to prevent back problems and the risk of a C-section.

Childbirth educators usually do not teach women how to use their abdominals when pushing in labor. The Tupler Technique® wants to prepare you for the marathon of labor.  Pushing is a learned skill and must be practiced during pregnancy so it is second nature in labor. You cannot learn a new skill (pushing) while in pain. It takes around 21 days to learn a new skill. To protect your abdominals and pelvic floor muscles you must learn how to push with your strengthened and splinted abdominal muscles while relaxing your pelvic floor muscles. It is sort of like patting your head and rubbing your belly! That is why you must practice it during pregnancy.

Our Perfect Pushing DVD has information on making a diastasis smaller, learning how to push, and exercise modifications during pregnancy. Click here to hear Julie speak about this.

To order your copy of Perfect Pushing click here.

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How Long Does It Take to Close a Diastasis?

It is never too late to close a diastasis on anyone at any time. Closing a diastasis, however, is not an overnight process, but, if you follow the Tupler Technique® program as designed, you will see the healing process beginning within three weeks! The program progresses over 18 weeks, but that doesn’t mean that once the 18 weeks are over, you will be healed of your diastasis. How long it takes to close a diastasis depends on the severity of your diastasis and your commitment to all 4 steps of the program every day. It can take anywhere from 6 weeks to a year or more. It is recommended to take ‘before’ photos of your belly from the front and the side. They will motivate you to stick with the program.

You have to wear the splint until your diastasis is closed.  If you have a severe diastasis it may take anywhere from 6 months to a year or more for it to close. Once your diastasis is closed you can stop wearing the splint. However, you do need to continue the other three steps of the program to “maintain” the results you have gained. Doing the Tupler Technique ® exercises are good for your belly, back and pelvic floor.

You can help nourish your connective tissue to aid it’s healing with our Corrective Connective Tissue Cream (available for purchase here https://diastasisrehab.com/shop/therapeutic-products/136-corrective-connective-tissue-cream-.html). There is now scientific evidence to support that “nutritional” therapy is a key factor in connective tissue repair.

This cream has been specially formulated with very specific nutrients to nourish and heal your connective tissue.  Click here for the chart with all these nutrients, function of each nutrient for connective tissue repair, food source and cream ingredients with these nutrients.

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Diastasis Safe Modifications for Sports.

The goal of the Tupler Technique® is to heal the weakened connective tissue that joins your outermost abdominal muscles.  As the connective tissue becomes stronger and shallower the muscles gradually come together.

The program progresses over 18 weeks.

During the first six weeks we recommend only cardio exercise such as walking, treadmill, stationary bike, and the elliptical machine. No running, weights or exercise classes. It is important to be belly breathing while doing cardio exercise. During this time, it is important to allow the connective tissue to heal while strengthening and learning how to use the transverse abdominal muscle during activities of daily living.

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In week #6, you are taught how to incorporate the Tupler Technique® into an exercise routine that is “diastasis safe” and how to modify the routine to maintain the gains you have made with closing the diastasis.

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Sports, such as tennis and golf, can cause a diastasis recti or make an existing diastasis worse.

If you play these sports, you need to make sure you:

  • Do not do the forward crossover movement. Use your whole upper body.
  • Engage your transverse.
  • Keep your ribs in as you do your swing. Flaring the ribs stretches the connective tissue.
  • Check your diastasis before and after the game and to make sure you are not opening your diastasis back up again.
  • Wear a splint while playing to remind yourself to hold your transverse in.
  • When participating in sporting activities, if you still have a diastasis, make sure you stay away from abdominal facing down positions.
  • Always remember not to arch your back when doing any sports as this will flare your ribs and stretch your connective tissue.

If you have any additional questions, especially about modifying your exercise/sports routine to be diastasis safe let us know at info@diastasisrehab.com

 

PS: If you are in the NYC Area and have more questions or want to see us in person, please check out our Everybelly ® Seminar https://diastasisrehab.com/shop/services/31-everybelly-seminar.html Reserve your spot today!

 

Posted in Benefits of Tupler Techinque®, Diastasis Recti Information, Healing connective tissue, Incorporating Tupler Technique®, Tupler Technique® Excercise Program, Tupler Technique®, Working Out with a Diastasis Recti | Tagged , , , , , , , , , , , , , , , | Leave a comment

Together Tape™ for Treatment of Diastasis Recti.

The purpose of the Together Tape™

The purpose of the Together Tape™ is to aid in healing a Diastasis Recti. The tape works in conjunction with the Diastasis Rehab Splint® to speed up the process for closing a Diastasis Recti. If for some reason you cannot wear the Diastasis Rehab Splint®, you can wear the tape by itself.

Working in a similar fashion to a Butterfly Band-Aid, the tape works to bring together the muscles and connective tissue. When the tape is stretched as it is applied, once placed on the skin the tape wants to recoil back to its original “un-stretched” position. This continuous recoiling process on the skin sends a message from the skin to the connective tissue and muscles to move in the same direction as the tape is moving.

NOTE: The skin on your belly is very sensitive. It is therefore recommended not starting to use the tape until Week 4 of the Tupler Technique® Program. During this waiting time you should prepare your skin with our nourishing Corrective Connective Tissue Cream.

Because of this sensitivity, we start out slow with the amount of the Together Tape™ used on the skin. During the first week you only use one piece above and one piece below your belly button. If you have an allergic reaction stop using the tape and wait a week. Use the Corrective Connective Tissue Cream during this time. Usually, after a week, your skin will be desensitized and you can start again.

If all goes well, after the first week, you can put two pieces above and two pieces below your belly button. With no skin reactions, progressing in week 3 to three pieces above and three pieces below your belly button. Continue with three pieces above and three pieces below for as long as you continue to use the Together Tape™. One application should last you anywhere between 4-6 days. Between applications allow the skin for rest for one day before applying the tape again. This is a great time to use the Corrective Connective Tissue Cream. The tape is water resistant but not water proof so keep it as dry as you can when showering.

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Instructions for applying Together Tape™.

Take the paper backing off the middle piece of the Together Tape™. Hold each end in each of your hands. Now stretch the tape just a little and place on your belly. Place it ¼ inch above your belly button. Smooth it over with your hand. Then take the paper off the end pieces. They should not be stretched. Do the same ¼ inch under your belly button. If you stretch it too much it will be too harsh on your skin because this increases the recoiling process.

Sizing for Together Tape™.

Sizing for the tape is determined by the size of your diastasis size. You check your diastasis in 3 places. The size may be different in these 3 locations. The size is determined by the location wherever it is the largest.
►Small: Diastasis up to 4 fingers wide (6 centimeters, if you are using our Diastometer™ to measure).
►Medium: Diastasis between 4 and 6 fingers (6 to 8 centimeters).
►Large: Diastasis 7 fingers (9 centimeters) or larger.

  • Other Uses: The Together Tape™ can also be used to mobilize your C-section scar. 
  • Amount: The box contains 30 pieces of Together Tape™. The first box used will be good for 6 weeks of use, any additional boxes from then on will be good for 5 weeks.

    PS: Please consult with your medical professional before using, if you have any skin conditions.

PPS:If you are in the New York City Area and have more questions or want to see us in person, then please check out our Everybelly ® Seminar (https://diastasisrehab.com/shop/services/31-everybelly-seminar.html ).

 

Posted in Benefits of Tupler Techinque®, Diastasis Recti Information, Healing connective tissue, Incorporating Tupler Technique®, Tupler Technique® Excercise Program, Tupler Technique®, Working Out with a Diastasis Recti | Tagged , , , , , , , , , , , | Leave a comment

Can My Diastasis Re-Open Once it’s Closed?

I get emails like the one below quite often: Can my Diastasis open again once it is closed? So I would like to discuss this topic so I can share some information about Diastasis Recti, the healing process, and caring for a diastasis once it’s closed.

Here is the bottom line: Can a Diastasis re-open once it has been closed?

Yes.

Just like wearing a cast for a broken bone, you must wear the splint all the time until the connective tissue is healed.  That means it has to be shallow. Shallow connective tissue is defined as less the 2cm depth when checking your diastasis. Having shallow connective tissue means the connective is strong.  Strong connective tissue can withstand force better than weak connective tissue.

When you have shallow connective tissue and the distance of the Diastasis is 1-2 fingers apart, you can stop wearing the splint. (You should watch my video on checking a Diastasis with the diastometer as it will teach you how to check your Diastasis correctly, found on our website here: https://diastasisrehab.com/shop/therapeutic-products/135-everybelly-should-be-checked-for-a-diastasis-recti-with-a-diastometer.html)

Remember, if your Diastasis is 4 fingers or wider when doing the exercises, the muscles will move sideways and further apart. That is why you have to wear the splint, especially while doing the exercises, to approximate the muscles and move them in the correct direction. Once you have closed the Diastasis and the muscles are no more than 2 fingers apart and the connective is shallow, you can stop wearing the splint.

However you should NEVER stop doing the exercises. You need transverse strength so you can use it during the activities of daily living and with every repetition when exercising.  Your transverse ‘awareness’ is also important. It’s essential to remember that you  use your transverse with every move you make. Your awareness helps you to remember to use your abdominals correctly, so there is no force on your connective tissue.

While you are healing your diastasis and after it’s healed, it’s important to remember not to do exercises where you can NOT hold in your transverse muscle. That is back lying with shoulders off the floor or when your back is arched and your ribs are flared. If you cannot hold in your transverse muscle when doing any exercise or sporting activity, DON’T DO IT! This will put you at risk of stretching out your connective tissue and re-opening your diastasis.

Regarding the comment on double splinting: Double splinting is wearing one or two splints and holding another one like a scarf. The closer the muscles are together the faster the healing of the connective tissue.  However it more important to do the exercises and strengthen your muscles  and connective tissue than to double splint. So if you are driving and can’t double splint still do the exercises! Check out our video regarding double splinting on our website here: https://www.youtube.com/watch?v=2aPWnrcUM8U&feature=youtu.be

If you are in the New York City Area and have more questions or want to see us in person, then please check out our Everybelly ® Seminar (https://diastasisrehab.com/shop/services/31-everybelly-seminar.html ). And if you are not located near the city or near a Licensee (http://www.diastasisrehab.com/licensees) but you need more support, then our Six Week Online Program is for you! Find out more about the program on our website here: http://www.diastasisrehab.com/licensees

It is never too late to close a diastasis on anyone at any time. Closing a diastasis, however, is not an overnight process, but, if  you follow the Tupler Technique® program as designed, you will see the healing process beginning within three weeks!

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Dear Julie,

I have a question that you might have answered in your blog but I just can’t find where, so I hope you will be able to give me an answer or to indicate to me where I can find it on your website. 

In starting the program, I was very enthusiastic and ordered two splints and your DVD in January. After a week or so my belly button had gone in! I did the exercises very carefully for 2 months. After that my maternity leave ended and I found it much more difficult to do the exercises regularly, especially because of the double-splint requirement (not very discreet in the train…). So I admit that for the last months I did series of contractions but without the double splint and not as much as I should have. But anyway, slowly I improved and last week my diastasis was only 2 fingers wide with shallow/middle condition.

….Last week I went to a physiotherapist to get some new motivation and finally close my diastasis. She checked my diastasis and said that she believes it would close when I would stop breastfeeding because the connective tissues were shallow etc. She advised me to stop wearing the splint. I first disagreed but then the weather got really hot and the splint was uncomfortable… So I took it off for 6 days. Six days only, after wearing it 24/7 for 6 months and exercising.

Yesterday I looked at myself in the mirror and thought my belly was big. I checked my diastasis and it’s 4 fingers wide again! And my body circumference at the belly button is 6 cm wider than a week ago!

I am so discouraged and sad. Of course I put the splint back on and will go on with the exercises. But I am now really scared that even if one day I succeed in closing my diastasis, the minute I stop wearing the splint it will be back again.

So my question is: do you have testimonies of people who do not talk about how they closed their diastasis but about how it did or did not open again when they stopped wearing the splint? Is it really possible that it does not open again? My physiotherapist told me that by strengthening the transverse you can hold your recti together but that the connective tissue can never heal when it is broken (like an old rubber band). So in other words, that you can use your transverse to compensate for your connective tissue but never actually heal.

It is really annoying that nobody knows much about diastasis recti here in Switzerland. I wish there would be trainers knowing your methods here…

Thank you for your help,

Virginie

Posted in Benefits of Tupler Techinque®, Diastasis Recti Information, Diastasis Rehab Splint®, Healing connective tissue, Incorporating Tupler Technique®, Tupler Technique® Excercise Program, Tupler Technique®, Working Out with a Diastasis Recti | Tagged , , , , , , , , , , , , , , , , , | Leave a comment