Category: diastasis

July 5, 2011

My Before and After picture of Diastasis Recti after baby #4

So AS PROMISED I am posting my before and after pics of my belly with baby #4.  Here the before picture of my belly is actually going to be my pregnancy belly.  I wanted to take a really great ugly shot of my abs after baby #4 since my waist was a full 2 inches bigger after baby #4  – it was 34 rather than 32.  However, in my state of sleep deprivation and healing I failed to get that super ugly shot!

In this pregnancy shot – pregnant with baby #4, and my biggest baby of the crew, you can see the gully right at the belly button – which is my Diastasis Recti:   This time it got to a 4 fingerwidths in the middle, and 3 fingerwidths on top, and 3 fingerwidths on the bottom.

Here is another belly shot where you can see how stretched out my belly got, you can see the outline of my diastasis at the weakest point of the connective tissue – the belly button.  

Here is my recent after – I still have that last inch to go to get to 25 1/2 inches (currently at 26 1/2 inch waist)- but its a work in progress.  This was taken 9 weeks after birth after closing my diastasis recti in week 6 and toning with the Tupler Technique®:  I did 10 sets of 100 Seated Tuplers every day until my diastasis was closed.  I also wore my Diastasis Rehab® Splint very diligently.  I think that was a big factor to have closed my diastasis faster than after my 3rd pregnancy, when I didn’t wear the Splint nearly as often.

So that is that!  Another baby down, another diastasis conquered!  

June 27, 2011

Belly after Twins and Triplets= Major Diastasis Recti after Multiples

Lets face it – having twins or triplets (not to mention just ONE child) can REALLY do a number on your belly!  Apart from the stretch marks, the loose skin, and most likely a C section scar, you have to deal with the elephant in the room – The gap in the recti muscles – the diastasis recti!

Needless to say, several of my clients are moms of multiples.  I can’t fathom having multiples and NOT knowing the Tupler Technique®!!

One of my moms in my classes right now is the biggest diastasis I personally have ever worked with – it was 10 fingerwidths apart.  This mom is in her upper 30s and has twins – they were both a little over 5 lbs when born. She is about 5 ‘4.  I had actually run out of Diastasis Rehab® Splints by the time I got to her and I felt terrible!  Here was someone who needed the Splint worse than anyone I had ever worked with and I ran out!  I ordered new ones but they didn’t come in time for the class that next week!  I felt even worse!  I got them in the next day but had to wait the full week to see her again to get her splinted.  She STILL managed to bring her 10 fingerwidth diastasis recti to a 7 in the middle in 2 calendar weeks withOUT a splint, which is really incredible.

UPDATE:  As of 1 week after this post, this woman diminished her diastasis by half,with the help of the Splint, and 5 to 8 sets of 100 Seated Tuplers per day, and good body mechanics (getting up and down correctly, keeping transverse in on the work part of EVERYTHING she did – lifting kids, doing exercises, etc).

  Just 3 weeks ago, she was the largest diastasis I have worked with at 10 fingerwidths, and 3 calendar weeks later – she is a 5 Semi SHALLOW (meaning her diastasis is no longer the deep cavern it once was – it is diminished to  a shallow gap.  AMAZING!  Most Ob gyns and Surgeons would have told her she would DEFINITELY need surgery.  Proven wrong once more!!
 She told me tonite she noticed her pants fit SO much better and her waist feels much smaller.

Usually the thing I run into with people that have had multiples is that their recti are so split (if they didn’t do the Tupler Technique® DURING pregnancy) that their mind-body connection of the muscle is completely nil.  The Diastasis Recti® Splint not only approximates the muscle so the exercises are more effective, but it helps with the mind body connection BECAUSE the muscles are more approximated – its a great synergistic effect. 

Of course most OB GYNs would refer the moms of multiples to a surgeon with a diastasis recti, and most surgeons would tell you that surgery is the only way to go.  Like I have mentioned in previous posts, most medical professionals only learn about the diastasis recti for a PARAGRAPH in med school.  When they do residency, their mentors refer these patients to a surgeon, so that is what THEY do.  The process is perpetuated.  And surgeons CAN* fix a diastasis recti but artifically sewing weak muscles together – but without strengthening and having the right body mechanics (getting up and down properly, lying in and out of bed preperly and avoiding crunches and other bad abdominals) they can blow RIGHT through their stitches and the recti can also resplit (not to mention the high risk of infection and lengthy recovery time).

But moms of multiples do NOT NEED a surgeon to fix their diastasis recti or mummy tummy – they can learn to train to transverse muscle to bring the two halves of the recti together!   This can be done DURING AND AFTER pregnancy!  The Tupler Technique® is so important for  putting your body (specifically your belly) back together again, getting rid of the back pain (by closing the recti and strengthening the transverse), and essentially restoring your pre-pregnancy midsection! 

So moms of multiples – DONT get discouraged over your “Mummy Tummy” – the Tupler Technique is the absolute BEST thing you can do for your body!!  Your weird belly button issues can BE RESOLVED!  You DONT NEED surgery – training your muscles to bring the recti together are SUCH A NECESSITY for you!!

Many people ask about loose skin – skin is age and genetics (although contouring creme can be a welcome addition) – but the muscles and connective tissue healed underneath the skin will improve GREATLY the look of your skin.  Staying hydrated and eating things that keep your skin more elastic will help – think dark green veggies, lemon water, and good HEALTHY protein – fish, soy, etc.

All of you moms of multiples out there – what questions do you have about your bellies, your abs, or any other body-restoring question?   Lets bring to light all those questions that will help you put yourself BACK TOGETHER again after having your multiples!!

June 16, 2011

What other exercises should I do? Planks? Push-ups? Pilates?

As asked by two different clients.  GREAT questions!   You don’t want to undo all the work you have done to bring your diastasis back together!

You SHOULD absolutely compliment the Tupler Technique with other exercises!! Anything aerobic is GREAT!  Walking, Running, etc.

Yoga is mostly fine – just watch how you get into and out of postures – no jacknifing and avoid the abs they do.

Pilates is full of quagmires for getting your diastasis back together – avoid it for several weeks until you know HOW to modify things that can backtrack you back to step 1, or make you worse, like Pilates 100, Corkscrew, Teaser, /Scissors, Saw and (of course) Jacknife. I will modify a few of these for my clients  – like Pilates 100, Scissors, and Teaser, and avoid doing the other ones ALTOGETHER!

The Eliptical is great, Treadmill is great…

Watch that you avoid any Crossover movements – like punching (with kick boxing), golf and tennis until your diastasis is all the way back together.  Avoid lifting weights until after you have strengthened at least 4 weeks so you don’t undo any of the work you are doing to heal your diastasis.

PLANKS – be CAREFUL, be CAREFUL, be CAREFUL!

  • Doing the side plank you will want to not put both feet all the way extended – bend one leg to support yourself with and extend your body and the leg on the top, keeping the transverse to the spine.
  • Doing the plank where your belly is parallel to the floor can be VERY hard on the transverse that it can’t engage very easily.  Avoid until after you have been through the 6 week program and/or have closed the diastasis, and even then have CAUTION because with the gravity factor can be hard, as well as the strength demanded by the transverse.  Even seasoned Tupler Techniquers beware of this one.  I would drop ONE knee and bend at the wrist rather than the elbow and get the same extension of the body.

PUSHUPS – two words:  GIRL PUSH UPS (you know, with your knees on the ground) or PUSH-UPS (while standing) against the wall.  The latter might not sound like anything to write home about, but do these slowly and methodically, bringing your body weight all the way against the wall with the transverse to the spine, and you will be feeling it my friend.  ABSOLUTELY Fantastic for all you preggos out there!!  Can’t say it enough!  But great for anyone as your transverse will not be compromised, but your arms will look GREAT after doing these!

Have any specific exercises you have questions about?  List them in the comments section and I will tackle them for you!!

May 28, 2011

Bouncing back after baby

So its been 7 weeks – bouncing back after each baby has been a different experience.

The first recovery post baby was by far the easiest – to get back to the weight and physique that I had prepregnancy – being in my early to mid 20s didn’t hurt either.

The second recovery post baby -a little tougher – I found out about having a diastasis at the end of my pregnancy and didn’t know what I could do about it.  The weight and physique took a little longer to get back together but not horrible.

The third recovery post baby – a little tougher still in some ways.  It took me 11 weeks to get my diastasis totally together and get to a 27 inch waist with doing 10 sets of 100 of Seated Tuplers   everyday.  It took me 5 to 7 more months to get back to a 25 1/2 inch waist.  Getting back to my previous weight took me about 3 months of being very diligent and selective about what I ate.  It was not fun.

The fourth recovery post baby – has been easier in some ways surprisingly and in some ways – tougher.  There are pelvic floor issues not had so much with the other kids.  I had to invest in a gyneflex (www.gyneflex.com) after a somewhat crazy labor that messed things up – ligament laxity is shot, things are “hanging low.”

The diastasis is back together (after doing hardcore 10 sets of 100 Seater Tuplers each day) and the weight is back at 7 weeks, which has been interesting for me to document (keep in mind I am 5’2) :

2 Days after birth:

hips 37
waist 34
weight 125
diastasis 3 fingerwidths 3 inches gap above the bellybutton
             4 fingerwidths gap AT the bellybutton
             3 fingerwidths gap 3 inches below the bellybutton

3 Days after birth

hips 36 1/2
waist 32
weight 122

5 days after birth

wasit 29 1/2

7 days after birth

hips 36
waist 31
weight 120

12 days after birth

hips 35 1/2
wasit 28 1/2 – 29
weight 118

1 month after birth

hips 35 1/2
waist 28
weight 116

1 month 2 days

hips 35
waist 27 – 271/2
weight 115

1 month  4 days after birth

waist 27
DIASTASIS CLOSED

7 weeks after birth

waist 26 1/2 – 27
weight 114

So – now that I have posted this progress for the whole world to see (!) a couple of notes of interest.  It was MUCH quicker to bring the diastasis back together this time. I believe this is because I did them through the pregnancy, and splinted the whole pregnancy – so there was a great mind body connection.
I wore the Diastasis Rehab Splint more consistantly that I did after #3 and did 10 sets of 100 Seated Tuplers, MOSTLY avoided the 5 whites (white sugar, white flour, white pasta, white potatoes and white rice) while having  2 cheats now and then – cheesecake and DARK chocolate (lower glycemic).

If I get lazy about my sets I can tell my abs and waist don’t feel and look as good.  The rule of thumb I tell people is do the hard core 10 sets of 100 seated tuplers (or between 5 and 10 sets) until your diastasis is together and until you are the waist size you want to be.  For me I have an inch to go – but its the hardest to fight for!  So while my skin to me still looks a little like a deflated balloon – its getting there.  There is still a bit of extra skin, and the abs are MOSTLY flat – though still a small little “blip” that I notice – its a work in progress.

But can I just say how GLAD I am to have the Tupler Technique

® as one of the PRIME tools of returning my body to how it was prepregnancy!!!!!!  Spread the word people!

March 20, 2011

Questions from moms IMMEDIATELY POSTPARTUM

So do you really have to wait 6 weeks to do ANY kind of exercise after having a baby (or 8 weeks for C section moms)?   Does every muscle HAVE to atrophy during this time period?  These are valid questions!  And since I am 2 weeks away from my due date – my posts certainly reflect that aspect of the Tupler Technique®
The answer is YES there is definitely something you can do immediately postpartum!!
WITHIN 24 HOURS:  After vaginal birth you can start doing Seated Tuplers within this time period (I even do it BEFORE 24 hours).  Why?  First of all they are great to get all the gunk in the pipeline out – very gently and instrinsicly.  It speeds up the cleansing process.  It also starts getting the abdominal area that has turned into a big ball of JELLY back to its mind-body connection it had pre-baby.  It speeds up the time it takes to get back into pre-pregnancy clothes and get back to how you were.  GRANTED – its not going to happen right away.  That first week or two (or more), you belly will still look like jelly.  But the sooner you start, the sooner your diastasis will close, the sooner your waistline will shrink, and the sooner your abs will lay flat.
WITHIN 24 HOURS:  You can start doing Kegels.  This will speed up the mind body connection that was shot during the vaginal birth process, and the pregnancy itself.  During pregnancy, you have all 30 lbs (more or less) on the pubbococcygeus muscle (the one that controls urine flow) ALONE.  That poor muscle has had so much stress upon it during this time!  So during pregnancy the muscle is weakened. During the actual birth, that muscle is FURTHER weakened.  And if you had an episotomy or tearing, that muscle is FURTHER weakened!  Its no WONDER many women suffer from leakage – incontinence, etc.  So the sooner you start Kegels the better!!
The best way to go?  WORK THE SLOW TWITCH AND THE FAST TWITCH MODE OF THE MUSCLE!!  Close the muscle that controls the urine flow as if you were trying to stop the flow of urine – hold for 10 seconds – then release slow and close back in slowly 10 times – end with the muscle closed.
 GRAVITY does affect this muscle – so don’t do this one standing – a squatting position is great, as it sitting with legs relaxed and slightly apart.
WITHIN 1 WEEK:  Those women that have had a C section  can start doing the Seated Tuplers within 1 week.  This will allow for a bit of time for healing, but will help promote BLOOD FLOW to the area.  This will help the mind-body connection to the muscle as well.  I can’t tell you how many women who lost feeling in the area they had a C section – some 20  years later who are still NUMB!  They were told not to do anything – even intrinsic – so blood flow was not brought to the area, mind-body connection was lost, and numbness ensued.  This is SO avoidable! 
So take heart ladies – you don’t have to let your body go dormant and passive – you can start to intrinsicly strengthen the abs and “kegel” muscles within 24 hours to 1 week depending on what kind of birth you have.  Its so nice that you can do SOMETHING – and it feels refreshing to the muscles to give them a task to do during this time!

March 4, 2011

The PERFECT WAY (and the NOT so perfect way) to PUSH OUT THAT BABY!!! Your questions answered!

You know the drill – you hear of women that spend not just 30, or 60, or 90 minues pushing, but upwards of 120 minutes of pushing…or more!  Then mom to be gets fatigued and can’t do it anymore – especially while only having ice chips for who know HOW long by this point – and a C section is recommended.  Embattled mom-to-be agrees.
Meanwhile, mom’s blood vessels have popped open under her eyes, her internal organs are “not the same” and may even “hang low” down there, and her stomach muscles have bulged out and split further than they did during pregnancy.
Now, while baby positioning can definitely put a wrench in even the best of circumstances (baby going shoulder first, or hip first, or head face up) pushing can go MUCH BETTER.  
In fact, this is called PERFECT PUSHING®!
So what does that entail?
Just like with the Seated Tuplers, which ideally have been done during the entire pregnancy, the transverse is brought all the way back to the spine (feels like belly button to the spine) WHILE the pelvic floor remains relaxed!  This puts a backward force on the abdominals, rather than a forward forceful motion which is counterproductive!
Why does my midwife and Ob tell me to BEAR DOWN AND PUSH then?
It is impossible to try and teach someone a new skill during labor, and especially when they are in pain.  “Bear down and push” is the extent of what they can say really if the mom has not been engaging the transverse muscle during pregnancy, and strengthening it with the Tupler Technique®.

  The best thing to do is think BEAR BACK (bringing the transverse to the spine) while either breathing out slowing alternated with holding breath. That will save the blood vessels on the face caused by pressure in the head from BEARING DOWN, and will save the bowel, bladder, and uterus from getting unnecessary forceful pressure outward “down there” which can contribute to not fun post recovery (all those things hanging very low on the vaginal area).

How do I practice pushing correctly?
A very good question!  People usually make a face at me when I tell them the answer, but the BEST TIME TO PRACTICE PUSHING the baby out correctly, is DURING A BOWEL MOVEMENT.  It is the same exact feeling you have – and you want to bear BACK during the bowel movement while opening up and RELAXING the pelvic floor.  So you can practice roughly once a day until you deliver!

 On a side note, it help IMMENSELY for practicing purposed to put your feet on a 7 to 9 inch stool while  doing thing because your body will be in a more “squatty” position, which opens everything up down there (and unkinks the bowel in 2 places) – makes for a much quicker and easier bowel movement.  I use the $4 stool with the blue dots from ikea 🙂

Why doesn’t my midwife or doctor tell me what I need to be doing to understand and do PERFECT PUSHING®?
Among the top ten reasons:
  • It takes TIME to teach someone how to engage the transverse muscle correctly (SEATED TUPLERS; Tupler Technique®) and this does not fit into their time frame as practitioners
  • Many have not learned about PERFECT PUSHING yet!!  But it is ideal for them to learn because their patients push babies out much quicker than their counterparts (women who “bear down.”)
  • As stated before, women cannot learn a new skill while in pain or during labor – especially one involving muscle strength (transverse strength) – and it must be practiced and strengthened during pregnancy.
So its ok for me to do the Tupler Technique and Seated Tuplers during pregnancy?  I thought I wasn’t supposed to do ab work during pregnancy?
First of YES – it is SO IMPORTANT to do Seated Tuplers during pregnancy!!!!  I can’t stress this enough!
  • It will keep your recti together as much as possibly, if not totally, during pregnancy!
  • It will keep you strong!!
  • It will alleviate those pregnancy backaches (work the lower lumbars)!!
  • It will make your recovery SO MUCH BETTER!
  • It will help your midsection to bounce back more more quickly!
  • It will help you keep mind body connection with your transverse and recti during pregnancy RATHER THAN LETTING THEM ATROPHY!!!!!
  • It will make pushing SO much more effective (just remember to do seated tuplers WHILE relaxing the pelvic floor when pregnant, and the pelvic floor which naturally want to also be working with the transverse).
The abs that are TERRIBLE to do during pregnancy (and ANYTIME REALLY) are crunches, pilates 100, teaser, standard oblique work, corkscrew, jackknifing – all those things create a FOREWARD FORCEFUL MOTION of the abdominals which can easily create a diastasis and weaken the abdominals, ESPECIALLY with the added foreward forceful PRESSURE caused by the expanding uterus.
So please pass on this info to doulas, midwives, friends, daughters – anyone who is having a baby or help those who have babies!!  My last pregnancy with #3 – I did one MONSTER push with the transverse all the way back to the spine.  I was told I could take a break and try again, but my transverse was so strong that I was good to go – and out she came!  My pregnant clients have also confirmed – their pushing went so much faster while engaging the transverse during labor (and relaxing the pelvic floor)!

For more info go to:
http://www.diastasisrehab.com/perfect-pushing.html

February 22, 2011

MORE BEFORE AND AFTER PICS of diastasis recti and bellies!! CHECK THEM OUT!

So I know tons of you want to see before and after pics!!!  The www.diastasisrehab.com website went live a couple of days ago (the headquarters site for Tupler Technique®) and you can go to link


http://www.diastasisrehab.com/before-after.html


to check out the before pictures and after pictures.  

Notice that you can also see what the diastasis was before and after and also see the waist size before and after.  PREPARE TO BE AMAZED – most of the clients would have been immediately referred to a surgeon and look what they were able to do through the Tupler Technique®.  I know I have been asked – why doesn’t EVERYONE KNOW ABOUT THIS!?!? 

Its so true – but YOU DO – so spread the word!!!

February 5, 2011

New Round of Before and After Results for closing the Diastasis Recti!

So I hope you all are not getting tired of hearing some of the awesome results people are getting.  Everytime I see more exciting results, I just feel like I have to tell SOMEBODY!!   Its so exciting!  Of course, my husband hears all the awesome results because I will usually talk with him on my drive home (I know, driving and calling – but at least I don’t TEXT and DRIVE!) 

Anyway – this is kind of a middle of the route results, rather than a true “AFTER” – but the results were so great, I HAD TO POST!!

In a current 6 session class/workshop I am teaching now, here is what I have seen SO FAR:

CLIENT A.F.

This client came for week #2, #3, and #4 (a total of only TWO CALENDAR WEEKS).  I really could almost not believe what my measuring tape said.  This client is in her late 40s and is a smaller build – maybe 5’2 or 5’3.


Her diastasis measured:

  • 1 1/2 fingerwidth diastasis 3 inches above the belly button
  • 3 fingerwidth diastasis right AT the belly button
  • 3 fingerwidth diastasis 3 inches below the belly button.
  • WAIST SIZE: 33 INCH WAIST

So this client purchased a Diastasis Rehab® Splint (and of COURSE did her homework of 5 sets of 100 Seated Tuplers daily) on week #3.  I see her 1 week later on week #4 – she wondered if she was wearing it right, thought it was maybe too tight that she was putting it on at first, butit seemed to get better after a couple of days.  At the end of class she requested that I measure her waist because she felt it was smaller and that she had made progress.  I measured her and could NOT BELIEVE that she was measuring 27 7/8 INCH WAIST!!!!!!!!  OVER FIVE INCHES LOST IN HER WAISTLINE IN TWO CALENDAR WEEKS!!!!  FANTASTIC!!!

Client T.H. 

This client also came for only week #2 and week #3.  She is only 4 ’11, has had 2 kids, and because of her small torso thought she has something amiss with her midsection.  She felt like she couldn’t engage her abdominals anymore.  She had been a gymnast and her lack of ability to engage her abdominals PLUS the odd look and bulge of her midsection were very disconcerting to her.  She is a young mom- late 20s.


Her diastasis measured:

  • 2 fingerwidth gap 3 inches above the belly button
  • 4 fingerwidth gap right AT the belly button
  • 3 fingerwidth gap 3 inches below the belly button
  • Measured 29 1/2 inch waist

This client was so excited after 1 week because she felt that after she put on her  Diastasis Rehab® Splint – 3 days later (and of course doing her homework of 5 sets of 100 Seated Tuplers) she felt like her midsection was totally different.  She told me she tried to measure herself and she felt like things were closed, and her belly button looked totally different, and she was able to engage her abdominals like she hadn’t quite been able to do previously.  She wanted me to measure to make sure.  Now keep in mind this is only ONE CALENDAR WEEK LATER ONLY!!!  

ONE WEEK LATER 

  • CLOSED GAP (No diastasis) 3 inches above the belly button
  • 1 fingerwidth diastasis right AT the belly button
  • CLOSED GAP (NO diastasis) 3 inches below the belly button

So that diastasis is CLINICALLY CLOSED in just 1 week, which is totally amazing!  

Client M.C.

Well, what can live up to those examples?  This next client is a very thin slender mom in her late 20s or early 30s.  She just need that last missing link to the puzzle -her midsection that mysteriously wouldn’t go right after her 2 kids. 


Her moderate diastasis measured:

  • 2 fingerwidth gap 3 inches above the belly button
  • 3 1/2 fingerwidth gap right AT the belly button
  • 3 fingerwidth gap 3 inches below the belly button
  • WAIST SIZE: 31 INCHES

So After 3 calendar weeks, with wearing a splint and doing her homework of 5 sets of 100 Seated Tuplers daily, she asked to be measured (usually we measure 1st and last week only, unless I get requests) to see if her WAIST had gone down.  She HAD gone down to a 29 INCH WAIST in THREE CALENDAR WEEKS!!  Now that might not seem as “WOAH” as the 5 inch WONDER (above) in 2 weeks, but that is STILL GREAT – that is a full pant size, and that much less “smoothing out” you have to do in that area – not to mention, when you get into the 20s range for waistsize, each inch into the 20s seems a bit more stubborn, and should be celebrated.  And of course, there are still 2 more weeks to go!!

SO CONGRATS TO THE AWESOME RESULTS!  FROM “BEFORE” to “MID WAY THROUGH” – hopefully I will have more great things to share with the “AFTERS” in a couple of weeks!

January 25, 2011

5 inches WHITTLED OFF THE WAIST in 5 weeks!!

One of the most rewarding things about closing the diastasis recti and doing seated tuplers is WAIST SIZE REDUCTION!!

One of my clients nearly closed her diastasis in a 8 week class session with me.  She was
‘
4 fingerwidth gap 3 inches above the belly button

5 fingerwidths gap right AT the belly button

5 fingerwidths gap 3 inches below the belly button

Her waist size was 35 7/8

What was interesting that after splinting and being fairly consistent with doing 5 sets + of 100 Seated Tuplers per day, she CLOSED her diastasis in the 8 weeks.
At the end of the class session she was down 1 inch – so at 34 7/8.

She then took the next session with me which was 5 weeks from start to finish.

She wanted to continue toning and whittling away the waistline for the next session, since her diastasis was closed.  She went from just shy of 35 inch waist to a 30 in waist in that 5 weeks!!
And I will also add that was during the holidays – between Thanksgiving and Christmas.

So a couple of things can be deduced from this –

1) DONT STOP DOING THE EXERCISES ONCE THE DIASTASIS CLOSES!!!  THERE ARE CONTINUED BENEFITS!!!!!!!!!!

2) The waistline can follow 2 different courses – I have seen it again and again.  It can either

  • Become tinier AS YOU CLOSE the diastasis
  • It becomes tinier FOLLOWING THE CLOSING AND WITH CONTINUED SEATED TUPLER EXERCISES.


  • In my own experience, after I have my babies and start out with a 32 inch waist, I do the between 7 and 10 sets of 100 Seated Tuplers PER DAY UNTIL I AM THE WAIST SIZE I WANT!  A funny thing I have observed that follows Client S. above…It takes me 11 weeks to get to a 27 inch waist following the baby’s births, and then another 5 months to get back down those LAST TWO DARN INCHES to a 25 inch waist.  
     
     This can be observed in other clients I have as well – its the PROLONGED EFFECT OF DOING THE SEATED TUPLER EXERCISES that is the most beneficial.  NOT just doing them for a couple of months for the diastasis to close – but CONTINUED AND CONSISTENT seated tuplers to completely restore the prepregancy midsection.
     
     CONGRATS TO CLIENT S.!!!
     
     

January 12, 2011

New Diastasis Rehab™ Splints are in!

So always coming out with better and improved – the new splints are in!  These ones still have the elastic on the front, and the soft cotton against the skin, but with the added bonus of having a SLIT so they don’t bunch up in the front.  I don’t have all the sizes and all the colors – but I do have these in WHITE MEDIUM and BLACK SMALL.  So for those of you who asked for an improvement – its here!!

Will I still have to adjust my splint?  Of course – you are not a statue, and you bend all day in numerous ways – so you will have to adjust every 1-2 hours, or every time your use the restroom is a good rule of thumb.

Will the splint look perfect or like Spanx underneath my clothes?  No – it may smooth out the imperfections in your abdominals, but its purpose is to approximate the recti, not replace spanx or similar kinds of underwear.

Do I wear the splint at night?  YES!  This will help you remember NOT to jacknife, or if you do (on accident) it will minimize the damage done.  I consider it a free-bee time because you don’t have to worry about having it look perfect under your clothes or adjusting it – you let it do work while you sleep.

Will my splint last forever?  Splints are not made to last forever, just as most of your clothes are not either.  When you wear the splint night and day continuously, it will stretch over time and become looser.  When your splint approaches this point, its a good idea to get another splint to wear during the day, and save this one to wear while your work out.  That way you don’t stress about it getting sweaty and dirty as you run, or do the eliptical, or using resistance bands, or sweat while doing seated tupler exercises.  I also use my stretched out splints while I am pregnant – PERFECT for that as it has more give!

Do I wear my splint to work out?  YES! YES! YES!  Since there are so many demands on the body while you are working out and you have a diastasis, you will want to keep those recti together as much as possible with the splint.  And remember – keep the TRANSVERSE IN on the work park of EVERYTHING you do!!

How long do I need to wear my splint?  Everyday and night UNTIL you bring your recti together.  Check yourself periodically and make sure you don’t re-split your diastasis.  If you DO, you can put the splint on for a few days and increase your sets of seated tuplers (you should be doing maintanence sets every day!) and it should come together fairly quickly as you have established a good mind-body connection.  Don’t STOP (your 5 sets of 100 maintanence sets) and let the muscles atrophy, or they will be more prone to split!

What is the difference between a binder and a splint?  Abdominal binders go over your ribs and pelvis – because of this they do not approximate the two halves of the recti together.  Diastasis Rehab Splints are made to go IN BETWEEN the ribs and the pelvis, with a crossover motion, to approximate the two halves of the recti – giving faster results, and a better mind body connection with the muscles.

I think that covers the MOST FREQUENTLY ASKED QUESTIONS for Splints.  Enjoy the new design!!

UPDATE:  ALL THE SPLINTS I HAVE IN ARE THE NEW ONES!!!!