From experience we know that the clinical definition of diastasis can be a little daunting so we’ve tried to take all the technical, foreign sounding words and explain them in easy to understand terms.  For more information please also refer to our FAQs.

What is diastasis recti?

Diastasis literally means separation and recti refers to your rectus abdominis, which are one of the four muscle groups found in your abdomen. The rectus abdominis are the most superficial (i.e. they sit closest to the surface of your skin) and they run vertically down the center of your stomach. These are the muscles you see when you have a ‘six pack’ and they are generally referred to as your ‘abs’.

Even though we call them a six-pack there are actually only two recti muscles. Strap like in shape, they connect at your breastbone and run down to your pubic bone. They are attached to each other by a thin connective tissue, called the linea alba (meaning white line.)

When these muscles separate they don’t actually split apart. Rather the linea alba becomes stretched and thin and the two recti muscles move away from each other, creating a diastasis. The amount that this tissue stretches determines the severity of the diastasis. To understand how this can happen please see below.

What impact can diastasis recti have on your health?

The rectus abdominis attach to the deeper muscles of the abdomen at the linea alba. All four muscle groups work together to stabilise the core: acting to maintain an erect trunk and protecting the abdominal organs. Often when you have a diastasis the rectus abdominis musles are weak and lax and they don’t function as they should. Because of the interconnectivity of the muscles this impacts on the deeper muscles of the abdomen and pelvis, resulting in a destabilised support system for the lower back, with lower back pain and pelvic instability commonly occurring. Furthermore, with no muscles to hold them in place the abdominal organs press against the stretched linea alba, causing a 'mummy tummy' or gut that no amount of weight loss or crunches will fix. Because the organs have shifted down and forwards into the stomach wall digestive problems and bowel issues are other common side effects. You are also at much greater risk of developing a hernia due to the thinning and thus weakening of the linea alba. 

What causes diastasis recti?

Any repetitive forward forceful movement against the linea alba can create a diastasis.

One of the main causes is pregnancy. 70% of women who have had a baby will also have developed a diastasis; that’s two out of every three! Yet most mothers are not aware that they have one and so often the condition goes untreated. Ever noticed how second time mums will often tell you that they ‘showed’ earlier with this pregnancy than they did with their first? This is generally because the lineaalba has stretched and the growing uterus and other abdominal organs are no longer held in by the rectus abdominis – in other words they have a diastasis.

Other causes include doing repetitive ‘crunching’ style abdominal exercises such as sit-ups; crunches and Pilates 100s. Even men can develop a diastasis from repeatedly doing this type of exercise without also working to strengthen the deeper core muscles of the abdomen.

How to check yourself for a diastasis

A diastasis is measured in fingers because that’s the easiest way for you to tell exactly how far your muscles have separated. Given that everyone's fingers are different sizes this is not a perfect form of measurement; but the important factor is that you can easily check and measure a diastasis on your own.

• • Lie on your back with your knees bent and your head on the floor.
• • Place your hand on your stomach with the fingers pointing in the direction of your toes
• • Press your middle three fingers into your belly button.
• • Relax your abdominal muscles and gently lift your head, drawing your chin towards your chest. If you are holding your abdominal muscles in as you check it will give you a false reading as this will make the diastasis appear smaller. The muscles will also get closer together the higher you lift your head.
• • If you have a diastasis you will be able to feel the rectus abdominis tightening up on either side of your fingers. If you cannot feel this muscular contraction you may need to place more fingers in the gap between the muscles so you can measure it correctly. In some cases this gap may be 10+ fingers wide.
• • You also want to determine the condition of the connective tissue. The deeper your fingers will go towards your spine, the weaker the connective tissue. If you feel a pulsing while you are checking, this is a sign of very weak connective tissue.
• • If, when you raise your head, you simply feel your stomach muscles tighten underneath your fingertips (as opposed to tightening on each side) then you do not have a diastasis.

 What treatment options are there for diastasis recti?

• Abdominal Surgery (Tummy Tuck)

• • The Tupler Technique® the only research based diastasis rehabilitation program
• If you are looking for a fast solution, a tummy tuck will be what you will want to do. Remember though this is major surgery, often with nasty side effects that will take many weeks to recover from and leave you with a permanent scar from hipbone to hip bone.
• Even if you have decided to get a tummy tuck, it is extremely important to strengthen your muscles before surgery. After surgery your muscles will be numb for a while. So strengthening them prior to surgery will make it easier to work them afterwards as they will have "muscle memory." It is also crucial that you use the abdominals correctly while exercising or during daily activities after surgery so as not to put any stress on the stitches. The Tupler Technique® exercises can be followed prior to surgery in order to strengthen the abdominal muscles and post surgery so as to help maintain the integrity of the stitches and also prevent the development of a future diastasis recti.

How can the Tupler Technique® help me?

With a consistent commitment to the Tupler Technique® exercises we guarantee that you will repair your diastasis. You will also tone your stomach, reduce your waist size and strengthen your pelvic floor. The amount of time it takes to close a diastasis depends on two things:

1.Your particular diastasis

2.Your commitment to doing the 4 step research-based Tupler Technique® program

To determine the severity of your diastasis you need to know two things:

1.The distance between the two muscles. The wider the diastasis the longer it takes to close it.

2.The condition of the connective tissue. The further your fingers go into your belly, the weaker the connective tissue and the weaker the connective tissue the longer it takes to heal.

We recommend making a six week commitment to the program. You may not entirely close the diastasis within this time, but you will definitely see improvements with both the muscles becoming stronger and the connective tissue repairing.

With the Tupler Technique® a diastasis can be closed no matter when or how it was created.