Welcome back to Tummy Toning Tuesday!
Let's review the 4-Step Tupler Technique® that rehabilitates a diastasis recti, or separation of the outermost abdominal muscles, often caused by pregnancy.
The 4-Step Tupler Technique® includes:
- Tupler Technique® Exercises (Elevator, Contracting & Headlifts)
- Splinting with the Diastasis Rehab Splint®
- Using your abdominals correctly with activities of daily living
- Getting up and down correctly
The main thing to remember is the importance of avoiding any forward, forceful movement, which puts a tremendous amount of pressure on the weakened connective tissue of the separated abdominal muscles. This requires learning how to get up and down correctly from a sitting or backlying position.
The absolute worst thing you can do is the "jackknife," which is coming straight up from a backlying position! This is commonly done when getting up off the floor, getting up out of bed, or sitting up from a doctor's examining table.
Julie Tupler cautions that even one jackknife can undo weeks of progress when you have a diastasis recti!! Therefore, it is imperative to follow the correct form when getting up from a backlying position!!
To see Julie demonstrate how to get up and down correctly from a variety of positions, refer to the Lose Your Mummy Tummy DVD.
I am learning to avoid getting up in the "jackknife" position! It takes some brain retraining to remember every single time to roll to your side before getting up out of bed!
I have discovered that most of the couches and chairs in my house are too deep for me to sit in properly, causing me to sit with a rounded back (which inactivates the transverse muscle) and causing me to put pressure on my abdominal muscles when I strain to get up. :( This comes from being the only shortie in a house inhabited by Tall, Long-legged people! I am learning to place a pillow behind my back or choose a straightback chair most of the time rather than sink into a comfy couch that is hard to get out of properly!
The key is to train yourself to begin to be aware of your transverse muscle at all times. Is it engaged? Are you weakening it with forceful, forward movement? The goal is to gradually form new habits that strengthen your transverse muscle and heal or prevent a diastasis recti.
How are you doing?