Keeping Your Splint in Place

Having trouble keeping your splint in place? You can make (or have your seamstress make) a tank top for your splint to attach to.

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 scoop neck tank tops (like in photo) 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 a 4×4 piece of loop velcro 10 inches down from the top of the tank top. Now sew two 4×8 pieces of loop 7 inches from the top under your arm and 8 inches from the front 4×4 piece.

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 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!


Please wear the tank top when doing  the measurements of where to place the front and side loop velcro and you need to take into consideration the stretch on the tank top.

 

 

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Belly Button Blues

Are you unhappy with the way your belly button looks? Do you now have outie belly button when it was always in? If you have a outie, you may have an umbilical hernia which is a side effect of having a diastasis recti.

Diastasis recti is a separation of your outermost abdominal muscles. The job of these muscles (called rectus abdominis), is to support your back and your organs. Separated muscles cannot do their job of supporting your back and organs. To achieve a strong core, your muscles must be close together. When the muscles separate, the connective tissue (linea alba) joining these muscles stretches sideways.  This sideways stretching of the connective tissue causes it to become thinner and weaker and now no longer supports your belly button. That is why it is now an outie!

A diastasis can be closed on anyone at any time.  It does not matter when you had your baby or even if you have had a baby at all. Closing a diastasis is all about healing the connective tissue.  Everyone’s connective tissue will heal at a different rate. It depends on the “condition” of your connective tissue.  The weaker your connective tissue the longer it will take.

When you heal the connective tissue the connective tissue becomes thicker and will again support your belly button.  It is recommended to do this program before considering having surgery if you have an umbilical hernia with no pain. After doing the program you then may not need the surgery. If you decide on surgery,  this program will prepare you for it.  Developing transverse strength and awareness will help you learn how to use your abdominals after surgery to maintain the integrity of the sutures.

P.S.

A tip to prevent you from getting an infection in your belly button. Remember to dry your belly button after you shower with a towel or blow dryer before putting the splint back on.  Moisture in your  closed up belly button is an infection just waiting to happen!

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Getting it Together in 2017!

It is a new year and time to commit  to a new belly.  Remember,  your diastasis will get larger with each year that passes. A larger diastasis will make your belly bigger, increase your back pain and any other issues like bloating, constipation,  or pelvic floor problems.  A diastasis is NOT just about having a better belly.  It is about feeling better and having a better life! A larger diastasis also takes longer to close.

So what does committing to this program involve?  Four things:

  1. Wearing a splint (like a cast) all the time to position both the connective tissue and the muscles. By putting the connective tissue you a narrow position it takes the stretch off it.  The muscles need to be close together to move in the right direction….front to back.. When they are separated they will move sideways stretching the connective tissue.
  2. Developing transverse muscle strength with the seated exercises.  It takes no more than 10 minutes three times a day and you can do them while driving or watching a movie!
  3. Developing transverse muscle awareness with activities of daily living.
  4. Getting up and down correctly from seated to standing and seated to back lying.

This commitment is about being “mindful” of how you use your abdominals while living your life!  You use your transverse muscle with every move you make and every breath you take.  If it moves forward it stretches the weak connective tissue.  So during the first six weeks of the program

It is important to be aware of which direction it is moving……forwards or backwards.  A forwards movement will stretch the connective tissue and now allow it to heal. That is why we request that you do just cardio exercises like walking on treadmill, elliptical or upright stationary bike. No running, jumping, exercise classes, weight lifting.  It is important to allow the connective tissue to heal as you develop transverse strength and awareness. Then in Week 6, the program teaches you how to modify and incorporate the
Tupler Technique® so it is diastasis safe.  Using your strong transverse with every repetition will make your workout much more challenging and a workout you will want continue even after closing your diastasis.  You can watch this video showing more details on the logistics of the program.

If you need support, I am starting a Six Week Online Support Program Jan 22nd.  We have extended our sale until next week so you still have time to save $50.

Here is the code: SIXWOP50

Sign up here: https://www.diastasisrehab.com/online-support

This is how I can support you:

  1. Three live webinars with me. I will answer all your questions and make sure you’re doing the exercises correctly. These webinars are recorded so may watch them as many times as you want over the six weeks.
  2. Belly Buddies. Belly Buddies will support, motivate and make this process of closing your diastasis fun. (You may end up with a new best friend!)
  3. Communication with other participants in the program. Besides communicating with your belly buddy, you can also communicate with the other participants in the program hearing other people’s stories as well as getting tips on how they are doing the program has been very beneficial to our clients.
  4. Weekly videos on the course site. Each week the exercises will be changing. Each week you can play the videos and do the exercises with me. Clients find that watching these videos with me beneficial.

For more information, watch this video:

In order to do the program, you need a Diastasis Rehab Splint®, Guidebook and Lose Your Mummy Tummy® DVD or Say Good-Bye to Your Gut, Guys® DVD. So let’s get this party started.   I promise you will have fun!

Julie

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Be Kind To Your Connective Tissue

Be kind to your connective tissue. Do not stretch it forward or sideways. Closing your diastasis is all about healing your connective tissue by positioning it, protecting it and strengthening it.

Positioning it. Wearing the Diastasis Rehab Splint® puts it in the right position to heal. The point of the splint, like a cast, is to keep it in the same position all the time. The splint keeps it in a narrow position.  It takes the stretch off the stretched out connective tissue. In this narrow position it gets more blood flow and is in the right position to do the exercises. Also, wearing the splint puts the separated muscles closer together. They need to be closer together when doing the exercises so they move in the right direction. When they are separated 4 fingers or more, the outermost muscles will move sideways. A sideways movement not only does not strengthen the muscles it also stretches the connective tissue. In week 4 of the program, double splinting is started. This helps bring both the connective tissue and muscles closer together.

Protecting it. It is important to protect the stretched out connective tissue from getting stretched either in a forward or sideways direction. To protect it from a forward stretch, it is important to engage the transverse muscle with activities of daily living and then in the exercise routine.  You use your transverse muscle with every move you make so it is important to hold it in before you move.  If you don’t, it moves forward and stretches the connective tissue. Also, no abdominal facing down activities or exercises as this position  also stretches the connective tissue in a forward direction. To protect it from a sideways stretch, you should not do any activities where you arch your back and flare your ribs or any forward crossover movements with your upper body.

Strengthening it. By strengthening the abdominal muscles you strengthen the connective tissue. The connective tissue, once in a narrow position, gets stronger by the tension on it with the backward isometric exercises.

In case you’ve missed this week’s Tupler Tip, check it out here: https://www.youtube.com/watch?v=kSsdPv7AOyU&feature=youtu.be

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Check Your Belly Before You Wreck Your Belly®

Checking your belly for a diastasis is the first step in getting a better belly.
Most people check for a diastasis incorrectly and don’t realize how big their diastasis really is.

To check for a diastasis correctly, watch this video:

 

To check for a diastasis using a diastometer, watch here:

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Holiday Holding is the Way to Go!

Christmas is now just 16 days away.  It is a very stressful time of year with the preparations for the big day.  Trimming the tree and shopping for the gifts that go under the tree,  is a very strenuous activity both mentally and physically.  Trying to find the “right” gift and dealing with the crowds can be emotionally draining. When you do find the right gift, carrying the heavy packages can be hard on your body, especially your diastasis. So always remember to hold your transverse in when lifting and carrying those heavy packages.  Also, during these stressful times take a SSB (shopping sit-down break). Take a few belly breaths to first help you relax. Then perhaps take another few minutes to do your “muscle meditation”.  Do one set of 100 of your contracting exercise with your eyes closed. With each contraction visualize the blood flowing to your connective tissue, see your connective tissue becoming shallower and see the muscles coming together. I promise…you will feel so much better.

Doing something for yourself to help with your shopping stress. Don’t let the heavy lifting and manic shopping season distract you from the program!

In case you missed this week’s Tupler Tip, check it out here:

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Crunches Create a Diastasis or Make it Worse!

Every time I go to the gym I cringe when I see so many people doing crunches both with and without a personal trainer! Because what I know and they don’t know is that crunches create a diastasis or make it worse and that a diastasis can cause back pain, postural issues, pelvic floor problems and gastrointestinal issues. A diastasis as you must already know by now if you are reading this article, is a separation of the outermost abdominal muscles. 

So why do crunches create a diastasis?  Because you are not only working the muscles in the wrong direction but you are putting force on the connective tissue that joins the outer most abdominal muscles (recti muscles).  So, let me explain what I mean when I say that crunches work the muscles in the wrong direction.  To strengthen a muscle, you want to make it shorter. To stretch a muscle, you want to make it longer.  So, when you are doing a crunch you are making the abdominal muscles longer not shorter.  So test this out yourself and you will see that when you do a crunch the muscles are getting longer not shorter.  Lay in a back lying position with your knees bent. Put one hand under your head and one hand on your belly.   Now close your eyes and in your mind’s eye bring your belly button back to your spine (which is engaging your transverse muscle) and hold it there as you lift your head and shoulders off the floor.  You will feel your muscles moving forward towards your hand.  This forward movement is making the recti muscle longer and putting force on the connective tissue. This is because it is impossible to hold the transverse in completely when the shoulders come off the floor.  That is why you should replace the crunch with the head lift.  After 4 weeks of strengthening your transverse muscle in a seated position you will have transverse strength and awareness and will be able to hold your transverse in when you lift JUST your head.  No shoulders please!  You can test this out also with putting your hands on your belly.  I say hands because with the head lift you will be needing to hold a splint so you will have to lift your head without any hands.  Your hands will be on your belly so you will know if your transverse is in or out when you lift your head.  When you lift your head make sure your chin goes down and touches your chest.   If you lift your head leading with your chin you won’t be able to hold your transverse in.  The head lift is 5 steps and is explained in detail in the Lose Your Mummy and Say Good Bye to Your Gut Guys DVD. If you have neck problems, you can do the 5 steps without lifting your head.  So please just say NO to crunches.      

In case you missed our Tupler Tip of the week, you can watch it here: https://youtu.be/NVYMJOVs43g

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TRANSVERSE AWARENESS & CLOSING YOUR DIASTASIS

I tell my clients may the force be “without” you!  This is because my clients know all about  the transverse abdominal muscle.  This is the muscle you use with every move you make and breath you take. If  you have never heard of this muscle,  then this blog is the first step in giving you an awareness of it and the importance of it in closing your diastasis.  It is the inner most abdominal muscle.  Sometimes referred to as your core. It is the only abdominal muscle that wraps around the whole circumference of your body.   In the back, it is attached to each side of your spine from the bottom six ribs to the top of your pelvis. Then, it comes around to the front of your body and inserts into the connective tissue that joins the outer most abdominal muscle (rectus abdominis).  The action of the transverse muscle is a forwards and backwards movement.  Because it is attached to the outermost muscle, when the transverse moves forwards or backwards the recti muscle moves with it.

The Tupler Technique® is all about healing the stretched out connective tissue between the recti muscle.  One of the three ways it does this is by protecting the connective tissue from getting stretched.  Thus having an awareness of how you are using your transverse muscle with activities of daily living will protect your connective tissue.  For example, if you stand up and you do not engage your transverse muscle you will be using it anyway. But it will be moving forward forcefully and stretching your connective tissue.  A simple way of engaging your transverse muscle is to think of your belly button touching your spine. So before you stand up, think of engaging your transverse muscle first! Other examples of activities of daily living are sneezing, coughing, having a bowel movement and picking up your baby. So now that you know the importance of engaging your transverse muscle, make it your best friend and then the force will be without you!

If you missed out on our ‘Tupler Tip of the Week’ video, check it out!

 

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Children with a Diastasis

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Learn about the Tupler Technique® with Platelet Injections

I am continuously thinking about new ways to heal connective tissue, I want to share with you an exciting new treatment that combines the Tupler Technique® Program with a Regenerative Platelet Procedure to help strengthen the linea alba.  So please register for my Everybelly® Seminar on Monday, December 5th from 2 to 5 pm and learn about the Tupler Technique® and this new procedure. Here is the link for more information: https://diastasisrehab.com/shop/services/31-everybelly-seminar.html

Register before November 30th and bring a guest at no extra cost.

I joined forces with Dr. Patel, who is an Osteopathic Doctor (DO) and a regenerative medicine physician focusing on the musculoskeletal system. As a double board-certified sports medicine physiatrist, he is fellowship-trained in pain management and treats back pain patients on a daily basis. He is a big believer in the importance of strong core muscles. He realized, however, that patients with diastasis recti often have difficulty strengthening their core, and (luckily for me) that is how he came across the Tupler Technique®. So, we decided to combine the Tupler Technique® with the Regenerative Platelet Procedure.

What is this Regenerative Platelet Procedure? Platelets are found in your blood and are responsible for forming a clot when you cut yourself. These platelets contain growth factors that are able to induce healing. Using custom processing of your blood, a concentration of platelets (PRP or platelet rich plasma) and growth factors (PL or platelet lysate) are created. With the amazing success of using this procedure on other parts of the body (shoulders, knees and spine), we felt that injecting these platelet solutions along the linea alba would speed up the healing process of the connective tissue. Because the “condition” of the connective tissue determines the length of time it will take to heal, we were optimistic that adding this procedure to my program would give really weak connective tissue a “healing boost” and would be instrumental in closing a diastasis much faster.

As it turns out, our theory was correct! We saw results in six weeks that were much better than I normally see with clients just doing the
Tupler Technique® alone. Using ultrasound, we observed that the connective tissue did continuously get thicker over 18 weeks.

We started our project with eight women in May, 2016 and completed it in September, 2016.  This injection of the platelets into the linea alba was done in Week 4 of my program after clients had developed transverse strength and awareness. We took an ultrasound of the connective tissue in Weeks 1, 3, 6 and then again in Week 18 of the program.  

All of our participants were thrilled with the results.  Since it was the first time this procedure had ever been done on the linea alba, Dr. Patel and I are working towards fine tuning this procedure to make it even better! We are in the process of writing this project up so we can present it at a Regenexx Conference.

Anxious to bring this procedure to the New York area for my clients, I am inviting Dr. Michael Amoroso to talk about this platelet procedure. He will be working with patients in week 4 of the Tupler Technique® Program and also with my clients who have completed the program but could use a boost to their connective tissue to finish closing it.

Dr. Amoroso is a Regenexx Network Physician who currently treats regenerative orthopedic patients at his office. He is one of fewer than 35 physicians chosen nationally to join an elite group of physician trained using the Regenexx method to process super concentrated platelets, adipose tissue and bone marrow stem cells to treat sports related and other common orthopedic conditions, degenerative disc disease, sciatica and other nerve disorders without surgery. He is certified by the American Board of Anesthesiology and the American Board of Pain Medicine. He is a member of the International Orthopedic Foundation, the American Association of Orthopedic medicine, the Spine Intervention Society and the American Society on Interventional Pain Physicians.  

Lastly, I have updated my statistics on the Tupler Technique® with 372 clients and 1000 observations that I felt would be of interest to you. Here is the link to the summary page: https://diastasisrehab.com/statistics-summary.php

Look forward to meeting with you and supporting you in closing your diastasis.

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THANKSGIVING SALE

DO YOU KNOW WHAT JULIE IS THANKFUL FOR THIS THANKSGIVING?
YOU…… doing the Tupler Technique® Program!
Tell us what you’re thankful for by clicking the link to receive 15% OFF a splint for the month of November.

http://whatareyouthankfulfor.replynow.ontraport.net/ReplyNowTG

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Update on The Healthy Mom Summit

AIR DATE SOONER!

There has been a change of date for the Healthy Mom Summit hosted by Hannah Hepworth.

Hannah has updated Julie’s lecture date for the interview series, The Healthy Mom Summit: Simple, Powerful, Holistic Ways to Take Care of Yourself No Matter How Busy You Are, to Wednesday, November 16th.

There will be an encore of Julie’s talk on November 17th, 18th and 19th.

Please remember that sign up begins on November 7th!

The signup link is http://www.hannahhepworth.com/JulieTupler

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Join Julie Tupler, RN & Others at The Healthy Mom Summit

 

As moms, we all know how hard it is to achieve vibrant health while we’re busy balancing relationships, kids, taking care of a home, feeding hungry mouths and work!

As you strive to “do it all” we often lose track of taking care of ourselves.  A million excuses can come as to why we don’t have time for ourselves.

You might have even reached the point where your health is suffering because it’s been on the back burner for too long.

You might have experienced one or more of the following health issues. Exhaustion, stress, anxiety, depression, poor body image, an unhealthy relationship with food, and just plain trying to get by each day and surviving instead of thriving like you deserve to be.

You wish you could feel your best.  You want more energy so you can play with your kids.  You long for a more balanced mood.  You want to establish some goals for feeding your family healthy whole foods, and you probably want to start managing stress in your life a little better. 

If this resonates, I’d love for you to join me for a complimentary interview series, The Healthy Mom Summit: Simple, Powerful, Holistic Ways to Take Care of Yourself No Matter How Busy You Are, created and hosted by my friend Hannah Hepworth, wellness coach to women, real food enthusiast and mother of 4!

Professionals and experts – including myself – who specialize in natural health modalities such as: aromatherapy, naturopathic medicine, mind-body medicine, homeopathy, nutrition, energy healing, stress management and more, are sharing their best tips and advice to help you achieve your best health possible, and we’d love to “see” you there!

You can skip the reading and sign up for the summit, here:

The Healthy Mom Summit<<< Join Me For This Free Interview Series 

http://www.hannahhepworth.com/JulieTupler

When you go to the link above and sign up to join me and 21 other speakers for the event, you’ll see that it IS possible to take control of your health … to stop feeling like you’re tired and stressed all the time.  My talk will be on Saturday, November 19th and it will run for 72 hours and  again for an encore 72 hours on November 28, 29, 30. 

Specifically, you’ll learn in the Health Summit:

Ÿ How to use nutrition to boost your health and the health of your family.
Ÿ Strategies for managing stress like a pro.
Ÿ How your mindset, whether positive or negative, affects your whole family and what you can do to improve it!
Ÿ How to use herbs and oils to enhance your energy and balance your mood. 

Ÿ Learn to stop putting yourself last so you can have enough to give to the people you love.
Ÿ And much more!

Hannah asked me to speak as a part of this series because of my expertise with diastasis recti.   A condition that has been ignored by the medical community.  A condition that most moms have after having a baby.

This is an incredible opportunity for you to learn specific techniques and strategies to take control of your health and improve it for good!

Take the first step toward gaining that control now, by signing up for this complimentary interview series, here:

The Healthy Mom Summit<<< Sign up here: http://www.hannahhepworth.com/JulieTupler 

Here’s to vibrant health!

Julie Tupler, RN
Diastasis Rehab

P.S. You do have the power to create amazing health naturally without a lot of fuss. Join me and Hannah’s hand-selected roster of expert speakers to learn proven techniques and strategies for doing so. Sign up here, and remember, you can listen to the entire interview series at no cost:

The Healthy Mom Summit<<< Sign Up Here; It Starts November 7th
http://www.hannahhepworth.com/JulieTupler

 

 

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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!

together-wear

 

 

 

 

 

 

 

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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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