Tuesday, March 27, 2012

Tummy Toning Tuesday - The 4-Step Tupler Technique

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Welcome back to Tummy Toning Tuesday, which is what I've decided to name this series where I share my journey with the Tupler Technique for curing a diastasis recti.  If you missed my first post, you can read it here.

I did not post an update last week, while I was out of town enjoying a visit with my parents in South Carolina.  Between Spring Break and going out of town for 6 days, I confess that I was somewhat derailed in my efforts to consistently implement the 4-step Tupler technique.  Since returning home, I've been trying to get back on track, but have continued to face some obstacles.  This program does require focus and commitment to bring about the desired results.

Today I am going to share with you what the 4-Step Tupler Technique entails.

The 4-Step Tupler Technique® includes:

  1. Tupler Technique® Exercises (Elevator, Contracting & Headlifts)
  2. Splinting with the Diastasis Rehab Splint®
  3. Using your abdominals correctly with activities of daily living
  4. Getting up and down correctly

Over the next four weeks, I will discuss each of these components in greater detail.


Step One - Exercises

The Tupler exercises are designed to help you strengthen your transverse muscle (which is commonly called "the core.")  They include a series of contracting exercises where you learn to isolate and strengthen your transverse muscle by squeezing the muscle as you think of bringing the belly button back to the spine.



Julie Tupler also answers many common questions about her exercises on her website.


Things You Need to Know About Your Transverse Muscle:
  1. Gravity affects your ability to engage the transverse muscle.  It is best to exercise in a seated or standing position.
  2. Belly breathing puts the transverse muscle in the right starting and ending position.  
  3. In a backlying position when the shoulders come off the floor, it is impossible to engage the transverse muscle.
  4. A forward crossover movement will make the diastasis larger.  Avoid activities such as tennis and golf until your diastasis is healed.
  5. NEVER do sit-ups or crunches, as these movements actually create a diastasis or make one larger!!

My Journey with Strengthening My Transverse Muscle

I am finding these simple exercises to be quite challenging for me personally!  I obviously have a very weak transverse muscle!  When doing the strengthening exercises, I find it nearly impossible to contract my transverse muscle without "asking for help" from nearby muscles!  I find myself tightening my legs, my shoulders, even my jaws when trying to contract my transverse muscle!!!  

I continue to work to strengthen my transverse, and have decided to repeat week 3 this week.


Who Wants to Join Me?

A few of you have emailed me or left me a comment on my blog or Facebook to let me know that you are ordering the DVD and splint and will be working to heal your own diastasis recti.  Will you please do me a favor?  If you are joining me in this journey, will you please leave a comment on this post letting me know?  That way, we will all know who is joining in so we can encourage one another and keep each other accountable!!


To follow the Tupler program, you will need the Lose Your Mummy Tummy DVD, guidebook and splint, which can be ordered directly from Julie Tupler for $78 here.  I've also seen the DVD on Amazon.  I would encourage you to get the DVD rather than the book, which needs updated, as most people will do better being able to actually SEE the exercises being performed.

 

OK -- we can do this!  If any of you are seeing results already or have healed a diastasis recti previously, please share your results or your progress to encourage the rest of us!!

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8 comments:

Karissa said...

I am really interested in this. I have never had any kids or even been pregnant, but I have a belly that I am very self-contious about. I have had gallbladder surgery, so I guess it could be caused by that. Do you think this is something that would help me? If so, is the dvd, guidebook and splint all I need to do the whole program? Also, once it's healed, do you still have to wear the splint all the time? I hope you have great results with this!!!

busymomof10 said...

Karissa,

You might be interested in this:

http://www.diastasisrehab.com/ab-rehab.html

From what I understand, this problem can affect men, women and children -- nt just moms.

You could always email Julie Tupler with any questions you have.

No, you do not have to wear the splint forever - just until you are healed.

marielys perez said...

hello! i too have diastis recti and i will soon begin my journey in healing it. but i have a simple question. there is Tupler technique physical therapist in my erea and it will be pricey for me to go see her but so i am out weighing my pros and cons. Is the dvd REALLY helpfull does it explain exactly how to do it without it being in person. Or is it best for me to go in person.. i would love to save money and just order the DVD

Ellen Beardsworth said...

I, too am wondering this! Is it really worth going to see

Ellen Beardsworth said...

I, too am wondering this! Is it really worth going to see

busymomof10 said...

i think the program is great and the DVD is very effective. However, nothing compares with having a real person helping you with the exercises and making sure you are doing them correctly. In fact, just someone to make sure you are DOING them is helpful! This program is not easy. It takes time, hard work, and concentration. I did not keep up with it. :( I think a support group, a physical therapist, or just a like-minded friend would be invaluable, unless you have extraordinary self-discipline.

Stacey Barker said...

Hi, I am wanting to start this program, I have the book and splint, but I can't get on the link provided above, could you help me with this please? Thank you x

busymomof10 said...

Try This:

http://www.diastasisrehab.com/

Best wishes with the program. Unfortunately, I did not stick with it!

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