The Tupler Technique® is a 4 step program. To achieve the best results you must do all 4 steps of the program. The 4 steps are:
For more information on the Tupler Technique®, please download our Tupler Tips, read our Belly Blog and common FAQs about the Tupler Technique®. Please also read our research, articles, write-ups and take a look at our ‘before and after’ client photos.
The Tupler Technique® is the only research-based exercise program proven to effectively treat a diastasis recti.
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, it is recommended not to do any other type of sporting activities or exercises other than walking or a modified jog. 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.
In week six, you are taught how to incorporate the Tupler Technique® into an exercise routine and how to modify the routine to maintain the gains you have made with closing the diastasis.
Healing connective tissue is all about both “positioning” and “protecting” the weakened tissue. Wearing a Diastasis Rehab Splint® all the time puts the connective tissue in a better “position” to heal as it takes the “stretch” off the “over-stretched” connective tissue, making it narrower. Wearing a splint can be compared to wearing a cast for a broken bone. You want to keep the two bones (like connective tissue) in the same position continuously so they will heal. “Protecting” the connective tissue is about not doing activities that stretch or put intra-abdominal force or pressure on the weak tissue. That is why it is important to strengthen the transverse muscle so it is strong enough to be engaged during bodily functions (i.e. sneezing, coughing, blowing nose, going to the bathroom) and while performing activities of daily living (i.e. bending, picking up children or heavy objects). Wearing a front loading baby carrier and being in the hands and knees position put pressure on the connective tissue. Activities like swimming and back bends where the back is arched flare the ribs and stretch the connective tissue. Cross-over activities like tennis and golf also make the diastasis larger and should be avoided.
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! 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 is recommended to take ‘before’ photos of your belly from the front and the side. They will motivate you to stick with the program.