I have decided to do a weekly or bimonthly post on YOUR questions that I receive either via email or via posts. Many people have the same questions as you, and I believe this would be the best way spread the info and to learn from other’s questions. Maybe some questions you hadn’t thought of yourself. Depending on the length of the question and answer I will post one or several questions. Feel free to ask your question on the comment section!
H.A. asks
I’ve been looking in to diastasis recti the last few days because I was wondering if the pooch in my lower belly was always going to be there since having my baby 8 months ago. I discovered I have a 4 finger diastasis where my belly button is, and believe it is also in my lower belly. I don’t believe I have any separation in my upper abs. I am serious about starting the Tupler Techniques, and am wondering if the splint will work for someone who has seperation from the belly button down and not higher. I haven’t been able to find this information anywhere and would like to know before I buy it.
Many people I many have a LARGER DIASTASIS ON THE BOTTOM (3 inches below the belly button). This could be from a variety of things. The design of your torso, a short torso, how you carried the baby, how big your baby is, the types of abdominals you do (or did in the past), having a hacking cough, how your abdominal muscles are developed, having your muscle fibers cut (C section) and others can all be contributing factors.
The good news – of COURSE you can bring this type of separation together!! It’s a little trickier in my experience than having the largest part of the diastasis in the middle or top, but with a few tricks it can be brought together just as effectively.
Wearing a splint is a must – but you will want to TWEAK it slighty differently if possible and angle the splint downward slightly as it crosses over your abs. This will ensure that the three inches below section of the diastasis is covered with the splint. Will it magically stay in the perfect position all day? Of course not! You will need to adjust the splint of this particular kind of diastasis more than other kinds. It’s the most susceptible to coming out of place when bending of sitting. Be diligent with the splinting and do the best you can with adjusting it.
Also, when you do the Seated Tupler exericises, you will want to put another splint or a scarf or thick resistance band crossed over the abs and holding the splint (aside from the splint you have on) fist over fist. If its hard to picture, just imagine you are further approximating the muscles by isolating RIGHT at the area of the diastasis that is the furthest split. T.H. asks:
I’ve had two kids and had a tummy tuck / diastasis repair six years ago but the surgeon didn’t close it all the way up and now I look like I’m 8 months pregnant !! I also now have a herniated belly button and am facing surgery in January unless I do something about it. I would LOVE to avoid an abdominal surgery if I can correct this on my own and from the pics on your blog it looks doable! I am VERY interested to learn more about splinting and the tupler technique and need to know about this ‘no crunches’ business. PLEASE help ME! Is there anyone in LA who teaches this or how can I learn more?
Although I am in Chicago and there are lots of people interested in this technique, you can go to www.diastasisrehab.com to find out if there is someone in your area. If there is not, if you get a group together (20 or so ) than I will fly out and train your group. In your case, you will DEFINITLEY want to get the book: Lose Your Mummy Tummy by Julie Tupler
and learn the Seated Tupler Technique. You will also want to get a Splint (can be purchased on this site – on the right hand side), which will speed your progress considerably.
and learn the Seated Tupler Technique. You will also want to get a Splint (can be purchased on this site – on the right hand side), which will speed your progress considerably.
For information about Seated Tuplers and Crunches – click on the sidebar to the right where I have all the topics listed – and you can read about each of those.
One thing they don’t tell you when you go in for surgery to get a tummy tuck and “artificially sew the muscles together” is that they can resplit very easily if you don’t strengthen the muscles, and avoid incorrect movement, which can lead you to BLOW RIGHT THROUGH the stitches. Either way – surgery or no – you need to do the seated tuplers and head lifts so you can have strong abdominals, have a stronger core, eliminate back pain, keep/bring the muscles together.
With your herniated belly button (tear in the connective tissue that is between the split recti where the organs poke through) you may be able to progress to where you won’t need surgery for it – it depends on your particular hernia. They can sometimes “poke back in” when you bring the recti together, thereby healing the connective tissue (linea alba – which becomes linea negra when pregnant) between the recti.
Write your other questions below and I will include them in my weekly post of YOUR questions!
I’m 10 months post op from a tummy tuck. I already popped open an oblong quarter sized hernia in my lower right quadrant 4 months post op and now I have DR from my sternum down to my pelvis again! This is very frustrating for me.
My original DR was approximately 3″ and my surgeon said he had never seen abdominal muscles so bowed out as much as mine.
I have another issue. I have Cystic Fibrosis and that is a genetic fatal illness. I cough A LOT because I have thick sticky mucus build up in my lungs. This is what lead to the hernia in the lower right quadrant being ripped open (that hurt a lot!) and I believe this is what lead to the repeat DR this month.
I was going to call my plastic surgeon first thing in the morning and ask for surgery revisions, however I stumbled upon your blog after finding diastasisrehab.com this evening.
Do you think, with my intense daily coughing fits, that Tupler Technique can help me? I always thought I had stronger abs because of the coughing but it seems I have a very deep DR as well, which by reading some entries on your blog means I have very weak connective tissue.
The original DR came from a twin pregnancy. 38 weeks, 12#1oz combined baby weight. The hernia in the lower right quadrant came from a previous “keyhole” surgery for endometriosis. Once I got pregnant the abdominal muscles stretched creating the hole. Fixing it with tension stitches was probably not the smartest thing to do. My surgeon said he would go back in with mesh if I want to.
I’m just tired of looking pregnant. Tired of hiding it. Tired of wearing baggy clothes. I’ve never been overweight a day in my life. I have no fat on my abdomen. My BMI is 21.5. *sigh* Can you help?
A couple of things first – coughing is a sure fire way of CREATING a diastasis or making it worse UNLESS you have a strong transverse abdominal muscle and bring that muscle all the way back to the spine when you cough – otherwise it is a forward forceful motion which will CREATE a diastasis. You strengthen the transverse with the Tupler Technique.
Many people have been able to bring their hernias BACK in using the Tupler Technique – you heal the connective tissue by bringing the muscles all the way together again and that connective tissue goes back to its intended thickness and size. Of course – you must check with your physician to make sure the hernia is not an endangerment to you – there are different types. But in any case, the Tupler Technique will benefit.
Third – The Tupler Technique is recommended VERY strongly for those who are POST OP for any kind of abdominal surgery. OTHERWISE it is very easy to blow right through the stitches by using the wrong movments, EVEN to get in and out of bed, not having a strong transverse to minimize foreward forcefull movements, like coughing or incorrect abdominal exercises, like crunches. ALSO, using the Tupler Technique will help promote blood flow to the area which will speed up healing and retain a mind-body connection with the muscle, that is often lost through surgery.
I would ABSOLUTELY get the book,Lose Your Mummy Tummy, contact anyone in your area that is licensed – can be found on diastasisrehab.com, and GET A SPLINT.
There are other options – but you must put forth the work – you NEED to do 10 sets of Seated Tupler exercises PER DAY, and make sure you are doing them correctly – if you are not near anyone trained in this, really READ the book – it will guide you. I have had many clients who have been able to forfeit surgery for D.R. by doing the Tupler Technique – anything from D.R. to belly button anomolies and in some cases hernias. So if it were ME, I would start the Tupler Technique first – EITHER WAY you will need it to have a strong transverse and maintain results – and after a couple of months, you can reassess. If you were working WITH someone, they could ensure your technique much better…but it is possible on your own too.
Feel free to email me…I do travel if you are not in the Chicagoland area, and you get a group together 🙂 GOOD LUCK!!!