FAQ's

MOST COMMON QUESTIONS

Do All Pregnant Women Get a Diastasis?

The Tupler Technique® has treated thousands of women for close to 6 years and experienced that only a small percentage of women do not get a diastasis. Women that do the Program from early pregnancy can prevent themselves from getting one. Prevention is preferred to treatment because it is easier and once you have a diastasis you will always be at risk of reopening. If you love things like golf, tennis, yoga or Pilates, it is imperative you try to avoid getting one to safely be able to continue these passions.

When Is It Too Late To Start The Program?

It is never too late. You can heal your diastasis anytime after having your child(ren). Some clients have done the program 7 or 10 years after the birth of their last child.

Is It Safe During Pregnancy?

Yes. The uterus is very thick and the baby is surrounded by amniotic fluid. Strong abdominal muscles will prevent back pain and will help you push better in labour. We will give you a letter to give to your Obstetrician to let them know you are doing the Program because you normally carry smaller when doing the Program (because the tummy is not stretched apart). By carrying smaller you are less likely to get stretch marks and also more likely to deliver faster as the baby is more likely to be facing downwards. We a separated tummy, there is more room for the baby which can cause the baby to turn (hence increasing likelihood of C-section).

Will It Completely Heal My Diastasis?

Yes if you continue to do the exercises until the connective tissue is back together gain.

What is the No Mummy Tummy Program?

No Mummy Tummy is a licenced provider and Master Trainer of the Tupler Technique® Program from New York. It’s a 4-step Program to heal stretched connective tissue. As a result of repairing the connective tissue, separated abdominal muscles come back together giving a flatter, more toned tummy appearance. All 4 components of the Program must be completed for the optimal results. These are:

1. The Tupler Technique® seated and back-lying exercises.

2.Splinting to take the stretch off the connective tissue joining the recti abdominal muscles back together.

3.Strengthening and gaining awareness of the transverse muscle Moving diastasis safe.

How do I do the No Mummy Tummy Program?

All of our Programs are suitable for women during pregnancy and post-partum. They are also suitable for women and men who have experienced abdominal separation post abdominal surgery. We have three Programs:

1. The Self Starter – this Program is DIY, where you purchase the products and Streamed Video and teach yourself the Program using the online guides. This Program is great for self-starters and super motivated individuals.

2. One-on-One – this Program provides the best and fastest results as you work with a Trainer one-on-one to heal your diastasis recti so you are assured of doing the exercises properly and having someone help you stay motivated. You have one-on-one appointments with your chosen Trainer and have access to them throughout the Program for support and assistance. This Program can be completed in person or via skype if you are located regionally.

3. Group Program – this Program is great for women who are comfortable in a group setting, those who enjoy the community of women on the same journey and desire great results. You will have the same group throughout and have the support of your fellow group participants and your Trainer throughout the Program.

Can I just do the Program myself without a Trainer?

Absolutely. You can either purchase the products individually or via the Self-Starter Program. This is the most cost-effective way to complete the Program, but also requires you to be motivated to continue the journey without the support and motivation of a Trainer. It also means you won’t have a Trainer see how you do the exercises to ensure you are doing them correctly. However, you will have the ability to ask questions via facebook messages to a Trainer which will help answer your questions.

How much time does it take?

How long is a piece of string? All string lengths are different and so are you! Your journey will depend on the size of your diastasis and the condition of your connective tissue plus a bunch of other factors. Some people take 9 weeks – others take 12 months. We will be able to give you an estimate after we have assessed you during your first consult.

Do all pregnant women get a diastasis?

The Tupler Technique® has treated thousands of women for close to 6 years and experienced that only a small percentage of women do not get a diastasis. Women that do the Program from early pregnancy can prevent themselves from getting one. Prevention is preferred to treatment because it is easier and once you have a diastasis you will always be at risk of reopening. If you love things like golf, tennis, yoga or Pilates, it is imperative you try to avoid getting one to safely be able to continue these passions.

Why does the Program include the need to wear a splint?

Wearing a splint takes the stretch off the connective tissue putting it in a narrow position to heal. It also places the muscles in a better position making the exercises more effective. Wearing a splint all the time can be compared to wearing a cast for two broken bones. The bones have to be kept in the same position continuously in order for them to heal. It is the same with the connective tissue. You will have the fastest and best results if you wear the splint all the time.  

The Tupler Technique® has proven using ultrasound observation that doing exercises to heal the connective tissue with a diastasis greater than 4cm without wearing a splint actually makes the diastasis worse as the muscles contract apart rather than come together. Therefore, it is absolutely imperative clients with a diastasis greater than 4cm wear the splint at all times when using their abdominals (which is with every move we make!)

Can I close my diastasis by just wearing the splint? 

No. Wearing a splint is just “1” of the 4 steps of the Tupler Technique® Program. It helps prevent the diastasis getting bigger and helps bond improvements made doing the exercises – like healing a broken bone. However, you must do ALL 4 steps of the Program to close your diastasis. The purpose of the splint is to put both the connective tissue and muscles in a closer position. The other steps involve protecting the connective tissue and strengthening the abdominal muscles. 

Do you recommend using the No Mummy Tummy Program between pregnancies or to wait until you are finished having children?

Do not wait!!  It is best to do the Program when you are pregnant to prevent a diastasis, or if you have one, treat it before you get pregnant again. Once healed, do the Program again when you are pregnant to reduce the diastasis and work after the baby is born. If you wait, a large diastasis is a lot of effort and time to heal PLUS the Program keeps your tummy smaller when pregnant which help reduce the stretch on the skin and connective tissue.

Stretch marks cannot be fixed after birth. It’s just like losing weight. If you say to yourself “I won’t worry about weight gain with every pregnancy and I will lose it all after I finish having all my children” that road is going to be much harder than if you lose the weight after each pregnancy. It’s the same philosophy here.

Can I exercise whilst on the Program?

For the first 6 weeks you cannot do ANY other type of exercise except walking. We encourage plenty of walking. After 6 weeks, we teach you how to introduce exercise back into your life do to the things you love but in a diastasis safe manner. Some things you won’t be able to do until you heal, some exercises you won’t be able to do ever again, but losing weight and exercise is great for the healing process when you have first gained transverse strength and awareness.

Can I do the No Mummy Tummy Program when pregnant?

This Program was created for pregnant women to prepare them for the marathon of labour. It is very important to do this Program as early as you can in the pregnancy. We recommend you start from the start of the 2nd trimester, or whenever you stop feeling nauseous. Severe abdominal separation during pregnancy can put you at risk for a C-section.

Strong abdominal muscles will also help you push more effectively in labour and prevent back problems during and after pregnancy. Our Program for pregnant client includes teaching you effective and safe methods to push during labour to reduce tearing and other painful outcomes from labour. Our pushing methods can also reduce labour times.

When can I start in the exercises in pregnancy?

The sooner the better. Wait till any nausea passes and then get started which is usually around the start of the 2nd trimester. If you don’t feel sick- start earlier. Keep going all the way through. Its only 40minutes of exercises a day in a seated position and you can do them anywhere!

Is it normal to get a diastasis during pregnancy?

Yes, it is “normal” but not “necessary”. The muscles can stretch without separating if they are strong. If you start doing the Program early in your pregnancy you can prevent a diastasis from occurring or make your diastasis smaller. You can start doing the exercises in your first trimester. We recommend that you start wearing the splint in your second trimester when you are feeling better. Wearing a splint can sometimes cause nausea which is why we say wait until you don’t feel morning sick.

If you suffer from morning sickness, the action of being sick repetitively is likely to cause a diastasis so this puts you in the high-risk category and a very good candidate for the Program.

Is it safe during pregnancy?

Yes. The uterus is very thick and the baby is surrounded by amniotic fluid. Strong abdominal muscles will prevent back pain and will help you push better in labour. We will give you a letter to give to your Obstetrician to let them know you are doing the Program because you normally carry smaller when doing the Program (because the tummy is not stretched apart).

By carrying smaller you are less likely to get stretch marks and also more likely to deliver faster as the baby is more likely to be facing downwards. We a separated tummy, there is more room for the baby which can cause the baby to turn (hence increasing likelihood of C-section).

Can this Program help me have a VBAC (Vaginal Birth After C-section)?

Yes. Having strong abdominals and knowing how to use them correctly while pushing can accomplish this.  Many clients have achieved this successful. Learning how to push is part of the pregnancy Program. 

Can the exercises help me during my pregnancy if I know I will be having a C-section and can I do them after I have a C-section?

Yes. Abdominal separation is just a likely regardless of your delivery method. Stronger abdominal muscles will help with your surgery recovery. After a C-section it is important to engage the transverse muscle as a forward forceful pressure on the stitches can undo the stitches. Once the stitches have healed you should to mobilise the scar. Tissues are meant to move freely. Without mobilisation, the layers of tissue may stick together as they heal which can cause issues with the scar tissue and further children.

If you have C-section, its likely your connective tissue will be cut to allow the baby to come out. Find out from your Obstetrician if they plan to leave it to heal naturally or to sew up. Either way you should do the Program to help the connective tissue to heal. If it wasn’t sewn, then the Program is important to heal the connective tissue. If it was sewn, then the Program is important so ensure the stitches don’t burst and to gain strength back.

Can I get pregnant again with a diastasis?

It is recommended to make your diastasis smaller before getting pregnant again, however, if you do get pregnant and have a diastasis, you need to start doing the exercises right away to keep the diastasis from getting larger. You should wear a splint during your pregnancy when not feeling nauseous.

Can I start late in my pregnancy?

Yes. Better late than never! Start them whenever you find out about us – even if there are only a few weeks to go!! Much of the abdominal separation damage is done late in the pregnancy so every day counts towards reducing the size of the diastasis and damage to the connective tissue.

Can pushing incorrectly in labour cause a diastasis?

Yes. Labour commonly makes a diastasis or make a diastasis worse and it also commonly makes pelvic floor issues worse. Pushing is a learned skill and must be practised during pregnancy so it is second nature in labour and reduces the damage the pelvic floor organs and abdominals.

You cannot learn a new skill (pushing) while in pain. It takes around 21 days to learn a new skill. To protect their abdominals and pelvic floor muscles women must learn how to push with their strengthened and splinted abdominal muscles while relaxing their pelvic floor muscles. A stronger pelvic floor will reduce tearing during labour.

Is wearing a front-loading baby carrier bad for my diastasis?

Yes. With a carrier, the weight of you and the baby bear down on your connective tissue causing it to stretch which is the opposite of what we want to heal. If you need to use a carrier, try to wear it on the back (when the baby is old enough to hold their head) and try very hard to not lean forward- please for the sake of your tummy!! If you are doing the Program, wearing a carrier will negate your progress.

How does a diastasis effect my pregnancy and birth?

Other than the way we look, having a large diastasis may cause back pain and other digestive issues such as constipation. Weak muscles (and those that are separated are weak) make pushing much less effective in labour. With a diastasis the top of the uterus tips forward and the cervix then faces sideways so your baby can turn or tilt making the babies pathway harder to come out. If you have a large diastasis, your tummy will look different after birth after a few months. We can help with this and help you to get your tummy back to the way it was before children.

Can I wear a splint during pregnancy? 

Yes. Wearing a splint will not hurt your baby.  Wearing a splint plus doing the other 3 steps in the Tupler Technique® will help prevent you from getting a diastasis or will make it smaller if you have one.  A small diastasis will reduce back problems during and after pregnancy and keep the uterus and cervix in the proper alignment. 

When should I start wearing the splint during pregnancy?

We recommend wearing the splint in your second trimester.  In the first trimester women may have nausea. Wearing a splint can sometimes cause nausea since you are putting the displaced organs back in their original position. However, you can start the exercises in the first trimester.

How do I determine the size of the splint during pregnancy?

Your Trainer will fit you for your splint in your first consult. If you are doing the Self-Starter then you can use the size chart here - you need to ensure you get the correct size according to your measurements.  You will need also the Extenders to fit around the belly. The Extenders will give you 20-30cm to add to the arms of your splint.

Can I wear my SRC shorts or a maternity belt instead of the Diastasis Rehab Splint® ?

A maternity belt has the function of lifting up the belly. The function of the Diastasis Rehab Splint® is to approximate (pull together) the muscles and connective tissue so they are not the same. There is no comparison product on the market we recommend.

SRC shorts are NOT recommended if you have a diastasis of 4cm of larger. In this case, the shorts can make your diastasis worse. SRC shorts are compression garments. Compression is not the same as approximating (pulling together) and since the muscles go backwards when the gap is greater than 4cm without the splint then this will make it worse. If you diastasis is 4cm or less then the shorts or other compression garments will not make a difference. Compression garments are ONLY recommended if you have NO abdominal separation.

Do I need to get several splints during my pregnancy?

You can have one splint with the Splint Extenders.  However, the velcro may wear out with continuous use. We do recommend to get two during pregnancy so you can wear one and wash one.

Should I wear my splint in labour?

Definitely!! Either wear one, hold one (scarf or arms of) or do both! Keeping the muscles close together will keep the uterus in the in position.  If the weak connective tissue (instead of the muscles) is supporting your top-heavy uterus it will tilt forward. The cervix will then be pointing “sideways” instead in downward.  A downward (not sideways) pointing cervix gives your baby direct access out the vaginal canal.

How soon after having my baby(ies) can I start?

You can start the exercises within 24 hours of giving birth. A great time to do them is while you are feeding the baby. The sooner you start them the faster your diastasis will close. You can wear the splint right after a vaginal birth; however, if you have a C-section you should wait until the incision is healed as the splint will pull on the scar.  It usually takes around 6 weeks.  You can, however, start doing the exercises right away with both a vaginal and caesarean birth.

When is it too late to start the Program?

It is never too late. You can heal your diastasis anytime after having your child(ren). Some clients have done the program 7 or 10 years after the birth of their last child.

Do I need to have returned to pre-pregnancy weight in order to start the Program?

No. Weight has nothing to do with the separation of the muscles. Many people mistake the “bulging belly” that is a sign of a diastasis for fat.

Will the Program help my lower back pain?

Yes. One of the functions of the recti muscle is to support the back. When the muscles separate it weakens the support for the back and causes back problems. When you engage the transverse it shortens the recti (outermost muscle) from the middle and makes the diastasis smaller. Also when you engage the transverse muscle you are also working the lumbar multifidus muscle. Working this muscle also helps with low back pain.

Does everyone who has a diastasis have back pain?

No. About half seem to have back pain but not everyone.

Will I get results? What if I do not get the results?

We guarantee you will get results. If you follow the 4-step Program every day and don’t see result, we will give you your money back. Simple as that. But of course, you will not get results if you don’t do the work!

How long will it take?

Our Program is for 9 weeks but this does not mean you will be healed in 9 weeks. However, everyone can expect visible results in this time. If you have a larger Diastasis Recti it may take 18 weeks or longer to fully close the gap. The more committed you are to following the Program – the better and more quickly you will get results.

Will it completely heal my diastasis?

Yes if you continue to do the exercises until the connective tissue is back together gain.

What can I expect in the first six weeks of the Program?

If you follow all 4 steps and do only walking as prescribed, you will see the healing process beginning. Your diastasis will get smaller, your connective tissue will feel shallower and your belly circumference will be smaller. Make sure you take those before photos of your belly from the front and the side so you can see the changes in week 3 and week 6!

Does the Program help the loose skin?

Somewhat. The Program is all about closing the diastasis and this will give you a flatter belly and smaller waist which helps pull the skin tighter. Loose skin is a lack of collagen issue and the connective tissue cream will help with this, however skin that has been stretched is unable to be reversed.

Why do I have to wear a splint? 

Wearing a splint takes the stretch off the connective tissue putting it in a narrow position to heal. It also places the muscles in a better position making the exercises more effective. Wearing a splint all the time can be compared to wearing a cast for two broken bones. The bones have to be kept in the same position continuously in order for them to heal. It is the same with the connective tissue. So you will have the fastest and best results if you wear the splint all the time.  But this is only ONE part of the Program – all 4 steps need to be completed to get the best results and wearing the splint alone will not close your diastasis recti.

To splint or not to splint?

The Tupler Technique® has proven using ultrasound observation that doing exercises to heal the connective tissue with a diastasis greater than 4cm without wearing a splint actually makes the diastasis worse as the muscles contract apart rather than come together. Therefore, it is absolutely imperative clients with a diastasis greater than 4cm wear the splint at all times when using their abdominals (which is with every move we make!)

How do I determine the right size splint?

Splinting is a bit of an art and our Trainers are experts and will fit you in the first consult. You can do it yourself by measuring your back and the circumference of your body over your belly button. Your back size is most important as this will determine if the pad will be the right size. See here for more detail on sizing.

When should I measure the circumference of my body over my belly?

Measure the circumference of your body around the belly button the same time each time so you can compare. Your abdominal muscles should be relaxed when you measure.

When should a splint NOT be worn?

The purpose of the Diastasis Rehab Splint® is to assist in bringing the two separated muscles together. This will put the displaced organs back in their original position.  If you have had a diastasis for a long time then your organs may have “settled” in this position. Putting them back in their original position would then disrupt these organs. This may also affect the organs above (heart) and the organs below (pelvic floor). If you have any serious breathing issues such as emphysema or heart issues, it is recommended that you do not wear the splint and instead you wear the Together Tape®.

You can do the other 3 steps of the Program and also “hold” a splint (scarf or arms of a jumper) while doing the exercises and wearing your tape. If you have any type of pelvic floor prolapse, you can wear a splint if it does not put any pressure on your pelvic floor. In this case, the splint should not be worn too tight and the exercises must be modified. If you have any other serious medical conditions please consult your physician before wearing the splint. 

Who can wear the Diastasis Rehab Splint®?

Anyone with a diastasis can and should wear it including women, men and even children.

How often should I wear the splint?

Unless you have some sort of medical issue, you should wear the splint all the time. Just taking it off to bathe. If you broke your leg or arm you would wear a cast to continuously keep the two separated bones close together.  It is the same with wearing the splint. You want to keep the connective tissue and muscles continuously close together.

Are there any negative side effects when wearing a splint?

If you wear the splint too tight or too low over your hips you can cause pain, swelling or numbness.  Side effects that a small amount of people may experience when wearing the splint are nausea and acid reflux and back pain in the morning after sleeping in the splint.  These may occur because your stomach is now in its original position.  Your stomach is now squeezed in between your other organs and not able to expand the way it used to when it was unsupported.

Back pain after sleeping in it can be caused by wearing it too tight or the position of your body while sleeping.  Sleeping with straight legs will arch your back. Arching your back will flare your ribs and stretch your connective tissue and also create the back pain. Sleep with your legs bent no matter what position you are sleeping. In a side lying position, place a pillow between your knees. When sleeping on your stomach or in a position put the pillow under your lower legs. 

The splint is extremely comfortable and there I no need to wear it tightly like a compression garment. Most clients comment that wearing the splint makes them feel ‘whole and supported’ again; like before they had the abdominal separation.

Will a splint weaken my abdominal muscles?

Absolutely not. It will not strengthen or weaken them. The purpose is pulling together not compression. It puts the connective tissue in a better position to heal and the muscles in a better position making the exercises more effective. Wearing a splint is just one of the 4 steps of the Program. Wearing the splint makes doing the exercises easier because you are able to feel the muscles working.

How do I put the splint on correctly?

Always stand in front of a mirror so you can see where you are attaching it. It is important to be attached the right place or you will overuse the velcro.  The top of the splint should lay at the bottom of your ribs. The bottom of your splint should lay above your hip bones. Your Trainer will fit you at your first appointment and explain in detail how it is to be fitted. If you have purchased the self-starter package you will receive a video explaining how to wear the splint.

Can I carry on with normal everyday activities while wearing the splint?

Sort of. You need to start developing an awareness of how to use your abdominals, how to move your body and how to protect your connective tissue while doing these activities. For example, before you get something off the floor previously you would bend over with a curved back and grab it. Now you will squat or lunge to get it and keep your back straight. Did we mention you also get a toned butt and legs with this Program!!

After six weeks do I need to continue wearing the splint? What about after 18 weeks?

You should keep wearing the splint until your diastasis is closed.  If you have a severe diastasis it may take anywhere from 6 months to a year or more for it to close. Healing a diastasis is not an overnight process. 

After I have closed my diastasis do I need to wear a splint?

No. However, you do need to continue the other three steps of the Program to “maintain” the results you have gained. The exercises are good for your belly, back and pelvic floor and wonderful to keep doing.

If I can’t wear the splint will the Program still be effective?

Yes you will just need to be super careful in the way you move and you can wear the Together Tape and hold a splint. Don’t worry, we will figure it out. Your Program might just take a little longer.

What is the difference between and splint and a girdle or other abdominal binders or body shaping garments?

The purpose of the splint is to pulling the two abdominal recti muscles together and take the stretch off the connective tissue. The purpose of a girdle, abdominal binders or body shaping garments is compression (pulling back) of the abdominal muscles. Compression can actually make a diastasis worse and should not be worn if you have a diastasis.

I pee my pants. Will this Program fix that?

Yes indeed! We cannot recommend the Gyneflex more highly as a method for strengthening the pelvic floor muscles quickly. The abdominals are connected to the pelvic floor muscles so they are all related so strengthening the transverse muscle will also strengthen the pelvic floor. Your Program will be modified to treat this issue as well.

I have a Pro-lapse. Can I do the Program?

Yes your Trainer will make the appropriate adjustments for you. The Program will not fix your Pro-lapse. Generally, surgery is required, however our Program will be wonderful for your post-surgery recovery.

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