Do You Have A Mummy Tummy?
This occurs when the abdominal muscles separate as your growing uterus pushes forward. If the core muscles (transverse abdominals) aren't strong enough to support your changing body, your superficial "6-pack" muscles will separate into two 3-packs. Your organs will protrude through the thin connective tissue separating the muscles and you'll still look pregnant.
What is Diastasis Recti?
It is pronounced 'Die-ass-ta-sis." This core injury is very common, but infrequently diagnosed. When the rectus abdominal muscles separate, (the 6-pack muscles become two 3-packs) the connective tissue that joins them stretches sideways. The "mummy tummy" is the protruding organs against this thin connective tissue. Diastasis typically does not close-up on its own – that's where we can help.
How to Check for Diastasis
A diastasis can be checked both during and after pregnancy. The object is to determine how many fingers will fit in the space between the two recti muscles.
Five Easy Steps
- Lie on your back with your knees bent.
- Place your middle three fingers in your belly button pointing in the direction of your toes.
- Relax your abdominal muscles and lift your head. 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.
- Check yourself when you first start feeling the muscles coming together. Come up and down a few times so you can feel how the muscles work.
- Use 4 to 5 fingers, if you do not feel the two ridges of the muscles with 3 fingers. If you see the football- like ridge you may even have to use 2 hands if your diastasis is very large.
NOTE: 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 is the Tupler Technique®?
Jill is one of the few licensed providers of Tupler Technique® in the New York Metropolitan area. Tupler Technique® is the only research-supported, non-surgical way to close the gap and heal the connective tissue. Our program will help you get a strong core and a flatter stomach with no crunches!
Jill teaches workshops and offers one-on-one training sessions at her physical therapy practice based on the Tupler Technique®. This research proven program that will rehabilitate your abdominals through a 4 step process.
Patients will be instructed on:
- A progressive program of specific core exercises to close your separated abdominals
- The rationale and correct way to wear an abdominal splint
- Correct body mechanics to get in and out of bed or up and down from the floor
- How to use their core muscles throughout the day for all activities
Jill can speak first hand to the success of the Tupler Technique® after being a patient herself.
Prenatal - 3 weeks before giving birth. Jill religiously followed the protocol starting in her second trimester right up until she gave birth.
Postpartum - 3 months after giving birth. The end results were great - she never had back pain, experienced only a minor diastasis, and her abdominal muscles recovered quickly.
Jill has also helped many patients achieve great success with the Tupler Technique®. Take a look at these before & after results from only 7.5 weeks!