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3 Panel Abdominal Rehab Splint

(3 customer reviews)

$40.00

The 3 panel splint is our most popular splint as it tends to fit the most body types effectively.  However it is important to measure to be sure you are getting the correct size.

Measure yourself for the right splint here.

This is a relatively soft splint and the panels allow for flexibility for movement. It is comfortable in standing and sitting and allows for the natural curves of the body.  We use this splint in pregnancy as well since the panels allow it to securely conform around your growing belly bump. When fitted properly, this splint overs full coverage and good facilitation for your transverse abdominis.

**All abdominal rehab splinting is intended to be done as part of a comprehensive rehab process. The Tummy Team gives you a discount on your splint when you purchase it with an online core program.**

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SKU: 3pSplint Category:

Description

Splint Sizes:
Small (28″-40″)
Large ( 39″-51″)
X-Large (46″ – 62″)

3-Panel splint is 9″ – 11″ in height

Additional information

Weight .5 kg
Dimensions 5 × 3 × 3 cm
size

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3 reviews for 3 Panel Abdominal Rehab Splint

  1. Abby

    I tried many different splints and belly binders, and they all drove me crazy. I invested in this one and started their core rehab program, and I am finally seeing results.

  2. Lisa

    I was afraid at first, but I wore the splint as instructed and it didn’t bother my prolapse at all. AND, it helped quickly close my diastasis. Whew!

  3. Carly

    I tried some maternity belly bands on popular retail websites based upon reviews but they were not very comfortable because they rolled up or slipped down and didn’t actually feel like they were providing helpful support. Then I got a terrible cold that caused me to cough hard and excessively, which led to abdominal pain and a fear of developing severe diastasis recti. Through more research about this condition, I stumbled on The Tummy Team website and recommendation from Fit2B health fitness website. The Tummy Team’s 3-panel splint actually provides the support and comfort I was expecting from other brands but found them all lacking. I would recommend this to anyone in their second or third trimester who is experiencing symptoms of diastasis, groin pain from pubis symphysis, or side and abdominal pain from the general strain of later stage pregnancy. I take seriously the warning that healing doesn’t happen on its own—rehab exercises are strongly recommended. I’ve also been utilizing diaphragmatic breathing exercises taught me by my doula—but the splint has definitely helped alleviate my discomfort more than the exercises alone. If I were to get pregnant again, I’d use this splint in conjunction with breathing and ab exercises before I start to feel pain. It is a great, supportive splint, very comfortable with high quality velcro. Make sure you follow the detailed sizing instructions, otherwise you may feel disappointed with your splint’s performance.

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FAQs

General

Splinting will bring two sides of the separated abdominal wall together, placing the connective tissue in a lax position to speed up healing. The Tummy Team has been reversing diastasis recti for years and believes the comprehensive approach of splinting alongside a rehab program will bring the best results. Our programs include postural retraining, strengthening, and alignment to help heal diastasis recti. While splinting alone will not heal a diastasis or rebuild your core, splinting plays an essential role in the process and can make a big difference in your recovery.

Category: General

You do not need to have diastasis recti to benefit from abdominal rehab splinting. The abdominal splint acts as a pair of training wheels for a weak and disconnected core, offering assistance until your postural muscles are strong enough to hold you up effectively throughout the day. The splint provides the sensory feedback to help you understand how your core should function. Splinting without rehab, or splinting for months at a time, is not recommended for optimal healing.

Category: General

Splinting can be an essential part of healing and restoring your core muscles. However, most people don’t realize that abdominal splinting alone will not rehabilitate your core. In some cases, the incorrect and/or long-term use of a splint can make matters worse. The splint is designed to be a temporary transverse muscle during the process of rehabilitation so that you can wean from the splint and ultimately have a strong, rehabilitated core. The Tummy Team offers several online programs that take you through a step-by-step process of restoring your core so you can live a core-strong lifestyle. This is always the ultimate goal of splinting.

Categories: General, How To Use

Many professionals think splinting too tight, for too long and without rehab can lead to muscle atrophy, disconnect, and dependence on the splint.

Consider abdominal splinting as you would consider using a wrap on a sprained ankle. If wrapped too tight, left on for too long, and if the muscles were never trained for walking, then it would be ineffective. But when used properly – with the right amount of support for an intentional amount of time and while encouraging the client to safely use the ankle – it can be a very effective way to assist the rehab process.

The Tummy Team uses Abdominal Rehab Splints with 90% of our functional core rehab clients as a portion of the rehab process. If your care provider has concerns, please encourage them to look at the information provided on our website for professionals.

Category: General

How To Use

Always consult with your surgeon regarding their timing for splinting. Generally, as long as there is no drain or infection, clients are safe to splint immediately after the procedure. We recommend always wearing a layer under the splint against the skin. While fastening the splint, be sure to exhale and engage to be sure the splint is snug like a hug around your tummy. Gentle steady pressure often feels supportive. If you have any hypersensitivity to the area, start to address that by placing gentle counter pressure along the incision for a few minutes several times a day to help the nerves calm down. Always listen to your body. If splinting ever makes you feel worse, take a break.

Category: How To Use
  • Wear the splint all day during the initial weeks of core rehab training.
  • Wear the splint over a camisole, undershirt, or bellyband to limit skin irritation and decrease the need for laundering.
  • Splinting is only a portion of core rehabilitation. How you wear your splint and hold yourself while splinting is key to extending the life of your splint, and, ultimately, your recovery. Focus consistently on slightly drawing your navel in away from the splint, NOT on resting into the splint.
  • Remember that the splint is meant to be temporary and helps place the muscles in proper alignment for rehabilitation. The transverse work you perform through exercise, posture and alignment, and functional activities is truly how the muscles heal and rebuild.

Splinting without the guidance of a Core Rehabilitation Specialist (or one of our online programs) is not recommended.

Category: How To Use

In most clients, we recommend abdominal splinting for most of your waking hours, every day for at least the first few weeks. It takes time to build up the tolerance for a splint while learning to engage and elongate your core, so give yourself time to get used to the splint during the first week. Remember that splinting is only a portion of core rehabilitation. How you hold yourself while splinting is key to your recovery. Focus consistently on slightly drawing your navel in away from the splint; don’t rest into the splint.

Category: How To Use

The Tummy Team recommends clients splint consistently during their waking hours for the first 2-4 weeks of your rehab program, depending on the severity of your weakness. During our program, we will guide you in the process of weaning from your splint while encouraging you to use your transverse muscle more and more. Remember that the splint is meant to be temporary and helps place the muscles in proper alignment for rehabilitation. The transverse work you perform through exercise, posture and alignment, and functional activities is truly how the muscles heal and rebuild.

Category: How To Use

Some clients who have a very severe diastasis may want to continue wearing it at night during their rehab process. If you have any kind of pain at night that is keeping you awake or pain first thing in the morning, then splinting at night can be very beneficial. However, sleep is a very important part of healing so if the splint doesn’t help you sleep, then don’t wear it. Remember, splinting is only part of the rehab process.

Category: How To Use

If you are enrolled in an online rehab program, we will demonstrate this to you in the first set of videos. Otherwise, here are some instructions.

  1. Place the splint between your ribs and pelvis. (Overlap onto the ribs or pelvis is okay; just make sure the splint covers the main part of your abdomen).
  2. Stand with your feet hips’-width apart.
  3. Untuck your pelvis and keep your ribs aligned over the pelvis.
  4. Exhale and draw your navel to your spine.
  5. Pull the two sides of the splint across your middle and fasten the closure. It should be snug like a hug, but NOT tight like a tourniquet. You want supportive, but not restrictive.

the tummy team, copyright, abdominal splint how to

Category: How To Use

Yes. However, over-washing will compromise the velcro and lead to the splint being ineffective. Keep laundering to a minimum by wearing the splint over a camisole, undershirt, or bellyband.

To launder, connect the splint by its velcro closure, hand wash, and then machine dry on low.

Category: How To Use

Our splints should last about 12-16 weeks and are not intended for long-term use. We recommend wearing it over a camisole or undershirt to decrease the need for laundering which compromises the velcro.

Category: How To Use

Yes. However, it is important to wear the splint exactly as directed: wear it a bit lower, and scoop up and under the lower belly when applying the splint. (This is demonstrated in the “Fitting Yourself for an Abdominal Splint” video here). Splinting should always make your symptoms better not worse. If you are feeling increased pelvic pressure when splinting, stop and review the instructions, or contact us for an eSession. Splinting is always recommended in coordination with one of our rehab programs.

Category: How To Use

Splinting in Pregnancy

Splinting during pregnancy can be very beneficial. We have much more information on splinting during pregnancy here.

Outside of the United States, most cultures choose to splint, or “bind,” the belly after delivery. We believe it helps to reconnect and protect the stretched-out abdominal muscles. And because new mothers are generally more focused on caring for their newborns than tending to their tummies, a splint works wonders without much extra effort.

Splinting immediately after delivery as well as the first few weeks postpartum can help with healing, reconnecting to your core, back pain, and even postpartum depression. For best results, we recommend using a splint in conjunction with our Core Foundations Rehab Program.

We don’t usually splint during the first trimester. It is the most beneficial during the second or third trimester when there are more demands on your body. Here are our general guidelines:

  • We do recommend splinting when clients are suffering from pregnancy-related pain, such as abdominal pain, lower back pain, pubic bone pain, hip pain, SI joint instability, sciatica and more. The splint will provide the necessary support that your core craves to eliminate that pain.
  • We recommend intermittent abdominal splinting late in the pregnancy as the baby gets heavy and your muscles need a break. The splint will provide the support you need to give you much-needed relief.

Keep in mind that splinting should always make you feel better, not worse. Never power through pain or ignore what your body is telling you. If you are ever feeling overheated, crampy, nauseous, or anything else, then take a break from the splint.

An abdominal rehab splint wraps around to support your corset and your transverse abdominis. It can help reverse your diastasis recti during pregnancy by bringing the two sides of the separated abdominal wall together, placing the connective tissue in a lax position to speed up healing.

We recommend splinting if you have significant diastasis recti (3 fingers and deep, or more). If you have a severe diastasis, your abdominal wall is not strong enough to support your growing uterus without complications like a hernia. The splint will help protect your tummy from further damage.

The splint can also help reinforce the corset muscle which can help alleviate back pain, hip pain, pregnancy-related abdominal pain, sciatica, SI joint instability, and much more.

Abdominal splinting is highly encouraged to support optimal fetal alignment. When your core is strong and working as intended to support a growing uterus, it places your baby in optimal alignment – head down and aligned vertically with the cervix and birth canal. However, if your core is functionally weak, then the splint can help pull the baby up and in, placing the baby in better alignment. This position puts the least amount of unbalanced stress on mom’s body during pregnancy, alleviating common pain symptoms. But optimal fetal alignment also sets the stage to place effective pressure on the cervix to stimulate and intensify contractions, therefore steadily progressing labor.

Wearing a splint even during contractions and the pushing phase of labor will help keep the baby in optimal alignment and helps you coordinate the necessary muscles to effectively push the baby out.

Yes. The splint will help pull the baby up and in which puts the womb in a tight position. However, this won’t give a baby in a poor alignment room to flip and turn later in pregnancy. So if you are late in your 3rd trimester and know your baby is not in optimal alignment, take a break from the splint and give the baby time to move. Once the baby is flipped and head down, then splinting can help keep the baby in the right alignment leading up to labor.

A splint is a great addition or alternative to an SI belt (a belt that helps stabilize a hypermobile pelvic bone). However, SI belts are not very comfortable during sitting or some movements. The abdominal rehab splint will support the pelvis in a very similar way, but is much more comfortable and flexible during movement.

Maternity support belts are not recommended because they don’t support the abdominal muscles well and require you to rest into the belt to get any support. Instead, an abdominal rehab splint will reinforce what your muscles are meant to do and will promote optimal alignment.

Orders & Returns

If you ordered a splint and it does not fit as expected, or you changed your mind, you may return or exchange it so long as it does not show signs of wear, and is in resalable condition.

*The quickest way to replace a wrong splint is to order the correct one from our website immediately, while you ship the incorrect splint back for a refund.
*Manufacturing Flaws:  If there is a manufacturing flaw in your splint, we are happy to replace it. Please call us to arrange a replacement.

 
Please Note:

  • All returns and exchanges do not include return shipping fees and will incur a $5 handling fee.
  • Refunds and exchanges must take place within 6 months of your original purchase.
  • In the case of a refund, you will receive the money back in the original method of payment.
  • Please include your packing slip and a description of why you are returning the item. If exchanging, please also include what item you wish to exchange it for.

Yes, we do! Most of our international customers have received their splints in 2 weeks, however, bear in mind that we cannot control how long the item remains in customs. You will have to pay the cost of international shipping, which is a flat $15 fee.

Our splints are custom made to fit a variety of shapes and sizes. It is important to accurately measure yourself for the best fitting splint in order for it to work properly. You can find those instructions here.

The benefit to our abdominal rehab splints is that they were designed with rehab in mind. They are comfortable and supportive without being restrictive. If you choose to shop elsewhere for an abdominal splint, here is our recommendation.

Choose a splint that:

  • covers as much of the transverse abdominis as possible (from the lower 6 ribs to the top of the pelvis)
  • covers the navel (often the weakest area of the linea alba)
  • feels comfortable enough to be worn most of the day

Key Consideration in Fit:

  • The splint should feel “snug like a hug” and supportive, not tight and restrictive.
  • The splint should allow you to be able to sit and stand in alignment without difficulty.
  • The splint should always reinforce the feeling of a connected core.
  • The splint should make symptoms improve not worsen.

Questions about Other Symptoms

Most likely. The number one response of clients in our programs is relief from lower back pain. A strong core does a great job of taking the pressure off your back. We’ll show you how!

Yes! Whether you have diastasis recti or a poorly functioning core, our program can help you. Our comprehensive programs address pelvic floor dysfunction, chronic back pain, hernias, digestive issues, and so much more.

Explore the What We Do section of the website to learn how we can help with other symptoms.

Miscellaneous

At this time, medical insurance companies do not cover online services. However, many FSA/HSA accounts will reimburse the cost of your program. Please verify that your plan will allow reimbursement. You can contact us for supporting documentation to provide to your insurance provider by emailing orders@thetummyteam.com.

Category: Miscellaneous

Refunds are not given for online programs. We stand behind the effectiveness of our programs, but as with all physical therapy, the effectiveness is in part determined by the client’s application and integration of the content provided in the programs.

Please see our full policy information here.

Category: Miscellaneous

We set aside a number of partial grants for clients who are in financial and physical need. We offer these on a case by case basis and determine the cost of the program or splint based on the specific situation of each client. If you feel you might qualify for a partial grant, please reach out to our staff at orders@thetummyteam.com.

Category: Miscellaneous

About diastasis recti

Diastasis Recti is a midline separation of the right and left sides of the abdominal wall. It can happen to men and women, regardless of age, weight or fitness level.  It is common in pregnancy and postpartum due to the added elasticity of the connective tissue.  With Diastasis Recti, the connective tissue that runs down the center of the abdominals (the linea alba) becomes thin and your organs push forward, contributing to a bulging tummy and increasing the risk of a hernia. Because the abdominal muscles help support the back and organs, a separation will cause your support system to be weakened leading to instability and pain.

Yes! Diastasis recti can be corrected with Functional Core Rehabilitation. This is the specialty of The Tummy Team. The treatment of diastasis recti includes a reconnecting to and retraining your internal core muscles in upright postures and optimizing your posture and alignment so your core engages and elongates consistently during all-day functional movements.  In addition, rehab will improve the sensory connection of the muscles, the blood flow to the connective tissue, and minimize movements that create intra-abdominal pressure on your tummy.   The Functional Core Rehab process includes some initial retraining exercises and stretches but is much more about retraining movement patterns and the functional use of your core muscles. 

Diastasis recti presents differently in different clients. Sometimes you feel like you have a gaping hole in your tummy, or a bulging, tenting, or “pouchy” tummy or you could have trench down the midline of your belly that sometimes bulges up when you cough or do a sit-up motion.  Other times you cannot tell by looking at the tummy but you have consistent symptoms of Functional Core Weakness like a weak, deflated abdominal wall, chronic collapsed posture, low back pain and instability, weak pelvic floor symptoms, and/or a sluggish digestive tract. The Tummy Team offers a self-check video that can walk you through checking yourself for a diastasis. (view it here).

Diastasis Recti can negatively affect much of the quality of your life and if untreated can contribute to chronic low back pain, pelvic instability, sciatica, digestive issues, birth complications, and serious pelvic floor dysfunction.  In addition, the muscle imbalance and movement strategies that cause diastasis recti can put you at risk for developing an abdominal hernia that can be painful and in some cases life-threatening.  Diastasis Recti (and all the related symptoms and side effects) is effectively treated with Functional Core Rehab.  This is not a cosmetic issue, it is an important medical condition that needs to be treated.

Diastasis Recti is a midline separation of the right and left sides of the abdominal wall. It can happen to men and women, regardless of age, weight, or fitness level. It is caused by the most common compensation pattern for Functional Core Weakness: consistent forward and forceful pressure against the abdominal wall. This pressure can be from chronic poor postures, traditional abdominal exercises like crunches, sit-ups or planks, chronic constipation, and habitual bracing or bearing down.  Diastasis Recti occurs commonly in prenatal and postpartum women due to the additional pressure of the growing uterus, extra elasticity in the connective tissue of the abdominal wall due to pregnancy hormones, and additional forward pressure from constipation and breath-holding and bearing down during delivery. 

Belly bands or abdominal binding are similar to abdominal rehab splinting which is an important component to diastasis recti treatment.  An abdominal rehab splint is a medical-grade, non-constricting support that reinforces the functional use of the inner core muscle known as the transverse abdominis. When used properly, it helps:

  • promote neurological reconnection to the atrophied muscle
  • protect and support the spine and abdominal organs
  • give temporary support to the core while it is rehabilitated
  • bring together and stabilize the two sides of the abdominals to help heal diastasis recti

It is important to combine abdominal rehab splinting with a comprehensive rehab approach or the use of a splint can actually lead to disconnect and slow the healing process. The Tummy Team sells rehab splints and recommends them with all of our online rehab programs.

No, diastasis recti is a stretching (sometimes severe) of the connective tissue that runs down the midline of the abdominal wall.  A hernia is when that connective tissue tears.  A severe and untreated diastasis can put you at risk for developing a hernia and some people have both a diastasis and a hernia.  However, the rehab process is very similar and even hernias that need surgical repair benefit from Functional Core Rehab before and after surgery.

In most cases, diastasis recti can absolutely be prevented. Diastasis Recti is caused by repetitive forward forceful pressure on the abominable wall that is more prevalent when there is a muscle imbalance within the core muscles. When you identify and minimize the forward forceful pressure movements and strengthen the internal core muscles so they are not significantly weaker than the external muscles then diastasis recti can be prevented.  

Diastasis recti is typically measured by the number of finger widths you can fit between the right and left side of the abdominal all on a diastasis check.  Anything more than 1 finger is considered a diastasis.  Diastasis that are 2-3 finger-widths are considered significant and separations of 3 fingers or more are considered severe.  

Diastasis Recti is caused by chronic forward forceful pressure on the abdominal wall that causes the connective tissue to stretch and the tummy to bulge or tent. This occurs most often when men have weak internal core muscles, live in collapsed postures and hold their breath and brace or bulge their tummy when lifting, bending, moving, and straining.  Addressing the muscle imbalance and retraining core strength and functional movement patterns can reduce the diastasis. The Tummy Team has an online rehab course specifically for men with diastasis recti. 

Yes. Diastasis recti is a symptom of functional core weakness.  When the core muscles are inactive, posture collapses and the organs of the abdomen are not supported well.  The intestinal tract functions best with good blood flow and proper positioning in the abdominal cavity.  Diastasis recti and functional core weakness contribute to constipation, difficult bowel movements, and at times symptoms of irritable bowel. 

Diastasis Recti & Pregnancy

Diastasis Recti is common during pregnancy due to the forward forceful pressure put on the connective tissue of the abdominal wall combined with the extra elasticity of the connective tissue due to Relaxin and other pregnancy hormones.  Diastasis contributes to poor fetal alignment, increased low back pain, increased constipation, increased pelvic instability, and pubic bone pain and difficulty during labor and pushing.  In addition, a significant diastasis combined with pregnancy increases the risk of developing a hernia.  The good news is that diastasis can be treated during pregnancy to minimize all of these negative impacts. The Tummy Team offers 3 different online Prenatal Core Training courses to meet the needs of all pregnant women.

Yes, Diastasis Recti can be noticeable during pregnancy.  Sometimes it presents like bulging or tenting of the tummy when getting out of bed, other times it presents with a torpedo-shaped belly bump, and other times you can only identify it with a diastasis recti test.  It is helpful to check yourself for a diastasis and get prenatal core training to help minimize the effects of diastasis and strengthen your core for pregnancy, birth, and birth recovery. The Tummy Team has a “how to check yourself for a diastasis while you are pregnant” video to help you.

When alignment and functional core strength is effectively addressed early, a diastasis can be prevented during pregnancy.  If a diastasis is discovered during pregnancy, it can be minimized and prevented from getting more severe as well.  A comprehensive approach that works on optimal alignment, internal functional core strength and addresses the connection and coordination of the core and pelvic floor is the most effective prenatal treatment. It is important not to wait until after the birth to get care from a specialist for your diastasis. Here is how to start.

Yes! Prenatal core training or Core Preparation for Cesarean Birth are incredibly effective at treating diastasis recti and the connected symptoms of functional core weakness DURING pregnancy.  The Tummy Team has a step by step approach to intentionally address these issues and prepare your core for the demands of pregnancy, labor, delivery, and birth recovery. 

Solutions to Diastasis Recti

Often Diastasis Recti developed over months or years of muscle imbalance and poor movement strategies, but it typically does not take as long to heal.  Depending on the severity of your separation, it could take 6 weeks to several months to completely heal. However, most Tummy Team Clients feel a difference in the muscle tone and connection in the first week of rehab.  We focus not just on immediate results but on lasting results. Full diastasis recti rehab includes reconnection to the sensory and physical aspects of the corset during functional activities and time to allow for revascularization of the connective tissue to stabilize the abdominal wall.   

Diastasis Recti can be effectively treated at home.  The Tummy Team provides several comprehensive online Functional Core Rehab and Prenatal Core Training programs that walk clients week by week, step by step through the rehab process.  It is important to look beyond a series of exercises but to treat the big picture.  Diastasis Recti results due to disuse or misuse of your postural core muscles so retraining your posture in your everyday activities is key. Then spending time on rebuilding your upright core muscles and integrating that strength into your real-life movement patterns is the next step.  This type of rehab is actually best done at home. Check out how our online rehab programs work here.

Yes! It is never too late to treat Diastasis Recti! The cause of diastasis recti is muscle imbalance combined with collapsed postures and bulging the tummy on effort.  We can treat the cause of diastasis no matter how long the diastasis has been present.  The body has an incredible capacity to heal when given the right tools and when it is not compensating for weakness.  The Tummy Team has worked successfully with diastasis recti clients who have been struggling for decades and some clients who are well into their 70’s and 80’s. 

Diastasis Recti treatment is more than a series of exercises.  It requires retraining functional postural use of your internal corset muscle: the transverse abdominis. With The Tummy Team, the initial rehab exercises include active, elongated sitting, belly breathing with focus on exhaling, elongating, and engaging the core and abdominal massage to increase blood flow and sensory connection to the abdominal muscles. The bigger question here is what exercises DO NOT fix diastasis recti as many people are unintentionally making diastasis recti worse doing the wrong exercises. We instruct you to avoid crunches, sit-ups,  planks (when your tummy hangs down and tents), and other high-intensity exercises that require bulging, breath-holding, or tenting your tummy. Simply avoiding exercises that create additional forward forceful pressure on the connective tissue of the abdominal wall will help the healing dramatically. You can learn more about true core strength here.

Yes! Surgery is not the best option. Diastasis Recti (even severe cases) can be effectively treated with Functional Core Rehabilitation.  It is best to find a specialist like The Tummy Team that has the experience and focused training in this work because not all Physical Therapists are trained in the treatment of diastasis recti.  Treatment includes retraining the internal core muscles that are responsible for your upright posture and stabilization combined with removing movement and exercise patterns that bulge or tent your tummy.  The Tummy Team provides this type of treatment online to help diastasis recti sufferers get specialized treatment anywhere in the world. 

No. Body weight has little to do with healing a diastasis. The internal abdominal muscles can be retrained and repaired regardless of your shape and size.  Often repairing your diastasis with functional core rehab gives you more energy and less pain which can help you become more active and kick start some other healthy habits if you are carrying extra weight.  Often clients are told or feel like they need to lose weight before they address the pain or weakness of their diastasis but we encourage clients to start rehab as soon as they know they have a diastasis. 

A bulge that runs down the midline of the abdomen that tents up or pushes out when doing a crunch like activity, coughing or straining is most likely a diastasis recti.  Poor movement patterns combined with muscle weakness forces the belly to bulge and stretch the underlying connective tissue causing a separation of the abominable wall. The separation in the muscles allows what is inside of the abdomen, typically intestines and belly fat, to push through and create a bulge.

Diastasis recti can be effectively corrected in as little as 6 weeks but also could take longer than 6 months. Healing time for diastasis depends on… 

  • The severity of the separation
  • The time the client has suffered from diastasis recti
  • If the client is currently pregnant or nursing (hormones affect healing time)
  • Additional trauma related to the diastasis
  • The health of the client (nutrition, sleep, immune system, and hydration all can affect healing time)
  • How consistent the client is with the treatment plan

Diastasis recti can be effectively treated regardless of the severity and additional factors when the client receives the right treatment and is consistent.

Google's FSQs about Diastasis Recti

Diastasis Recti is a midline separation of the right and left sides of the abdominal wall. It can happen to men and women, regardless of age, weight or fitness level.  It is common in pregnancy and postpartum due to the added elasticity of the connective tissue.  With Diastasis Recti, the connective tissue that runs down the center of the abdominals (the linea alba) becomes thin and your organs push forward, contributing to a bulging tummy and increasing the risk of a hernia. Because the abdominal muscles help support the back and organs, a separation will cause your support system to be weakened leading to instability and pain.

Yes! Diastasis recti can be corrected with Functional Core Rehabilitation. This is the specialty of The Tummy Team. The treatment of diastasis recti includes a reconnecting to and retraining your internal core muscles in upright postures and optimizing your posture and alignment so your core engages and elongates consistently during all-day functional movements.  In addition, rehab will improve the sensory connection of the muscles, the blood flow to the connective tissue, and minimize movements that create intra-abdominal pressure on your tummy.   The Functional Core Rehab process includes some initial retraining exercises and stretches but is much more about retraining movement patterns and the functional use of your core muscles. 

Diastasis recti presents differently in different clients. Sometimes you feel like you have a gaping hole in your tummy, or a bulging, tenting, or “pouchy” tummy or you could have trench down the midline of your belly that sometimes bulges up when you cough or do a sit-up motion.  Other times you cannot tell by looking at the tummy but you have consistent symptoms of Functional Core Weakness like a weak, deflated abdominal wall, chronic collapsed posture, low back pain and instability, weak pelvic floor symptoms, and/or a sluggish digestive tract. The Tummy Team offers a self-check video that can walk you through checking yourself for a diastasis. (view it here).

Diastasis Recti can negatively affect much of the quality of your life and if untreated can contribute to chronic low back pain, pelvic instability, sciatica, digestive issues, birth complications, and serious pelvic floor dysfunction.  In addition, the muscle imbalance and movement strategies that cause diastasis recti can put you at risk for developing an abdominal hernia that can be painful and in some cases life-threatening.  Diastasis Recti (and all the related symptoms and side effects) is effectively treated with Functional Core Rehab.  This is not a cosmetic issue, it is an important medical condition that needs to be treated.

Diastasis Recti is a midline separation of the right and left sides of the abdominal wall. It can happen to men and women, regardless of age, weight, or fitness level. It is caused by the most common compensation pattern for Functional Core Weakness: consistent forward and forceful pressure against the abdominal wall. This pressure can be from chronic poor postures, traditional abdominal exercises like crunches, sit-ups or planks, chronic constipation, and habitual bracing or bearing down.  Diastasis Recti occurs commonly in prenatal and postpartum women due to the additional pressure of the growing uterus, extra elasticity in the connective tissue of the abdominal wall due to pregnancy hormones, and additional forward pressure from constipation and breath-holding and bearing down during delivery. 

Often Diastasis Recti developed over months or years of muscle imbalance and poor movement strategies, but it typically does not take as long to heal.  Depending on the severity of your separation, it could take 6 weeks to several months to completely heal. However, most Tummy Team Clients feel a difference in the muscle tone and connection in the first week of rehab.  We focus not just on immediate results but on lasting results. Full diastasis recti rehab includes reconnection to the sensory and physical aspects of the corset during functional activities and time to allow for revascularization of the connective tissue to stabilize the abdominal wall.   

Diastasis Recti can be effectively treated at home.  The Tummy Team provides several comprehensive online Functional Core Rehab and Prenatal Core Training programs that walk clients week by week, step by step through the rehab process.  It is important to look beyond a series of exercises but to treat the big picture.  Diastasis Recti results due to disuse or misuse of your postural core muscles so retraining your posture in your everyday activities is key. Then spending time on rebuilding your upright core muscles and integrating that strength into your real-life movement patterns is the next step.  This type of rehab is actually best done at home. Check out how our online rehab programs work here.

Yes! It is never too late to treat Diastasis Recti! The cause of diastasis recti is muscle imbalance combined with collapsed postures and bulging the tummy on effort.  We can treat the cause of diastasis no matter how long the diastasis has been present.  The body has an incredible capacity to heal when given the right tools and when it is not compensating for weakness.  The Tummy Team has worked successfully with diastasis recti clients who have been struggling for decades and some clients who are well into their 70’s and 80’s. 

Belly bands or abdominal binding are similar to abdominal rehab splinting which is an important component to diastasis recti treatment.  An abdominal rehab splint is a medical-grade, non-constricting support that reinforces the functional use of the inner core muscle known as the transverse abdominis. When used properly, it helps:

  • promote neurological reconnection to the atrophied muscle
  • protect and support the spine and abdominal organs
  • give temporary support to the core while it is rehabilitated
  • bring together and stabilize the two sides of the abdominals to help heal diastasis recti

It is important to combine abdominal rehab splinting with a comprehensive rehab approach or the use of a splint can actually lead to disconnect and slow the healing process. The Tummy Team sells rehab splints and recommends them with all of our online rehab programs.

Diastasis Recti treatment is more than a series of exercises.  It requires retraining functional postural use of your internal corset muscle: the transverse abdominis. With The Tummy Team, the initial rehab exercises include active, elongated sitting, belly breathing with focus on exhaling, elongating, and engaging the core and abdominal massage to increase blood flow and sensory connection to the abdominal muscles. The bigger question here is what exercises DO NOT fix diastasis recti as many people are unintentionally making diastasis recti worse doing the wrong exercises. We instruct you to avoid crunches, sit-ups,  planks (when your tummy hangs down and tents), and other high-intensity exercises that require bulging, breath-holding, or tenting your tummy. Simply avoiding exercises that create additional forward forceful pressure on the connective tissue of the abdominal wall will help the healing dramatically. You can learn more about true core strength here.

Yes! Surgery is not the best option. Diastasis Recti (even severe cases) can be effectively treated with Functional Core Rehabilitation.  It is best to find a specialist like The Tummy Team that has the experience and focused training in this work because not all Physical Therapists are trained in the treatment of diastasis recti.  Treatment includes retraining the internal core muscles that are responsible for your upright posture and stabilization combined with removing movement and exercise patterns that bulge or tent your tummy.  The Tummy Team provides this type of treatment online to help diastasis recti sufferers get specialized treatment anywhere in the world. 

No, diastasis recti is a stretching (sometimes severe) of the connective tissue that runs down the midline of the abdominal wall.  A hernia is when that connective tissue tears.  A severe and untreated diastasis can put you at risk for developing a hernia and some people have both a diastasis and a hernia.  However, the rehab process is very similar and even hernias that need surgical repair benefit from Functional Core Rehab before and after surgery.

In most cases, diastasis recti can absolutely be prevented. Diastasis Recti is caused by repetitive forward forceful pressure on the abominable wall that is more prevalent when there is a muscle imbalance within the core muscles. When you identify and minimize the forward forceful pressure movements and strengthen the internal core muscles so they are not significantly weaker than the external muscles then diastasis recti can be prevented.  

Diastasis recti is typically measured by the number of finger widths you can fit between the right and left side of the abdominal all on a diastasis check.  Anything more than 1 finger is considered a diastasis.  Diastasis that are 2-3 finger-widths are considered significant and separations of 3 fingers or more are considered severe.  

No. Body weight has little to do with healing a diastasis. The internal abdominal muscles can be retrained and repaired regardless of your shape and size.  Often repairing your diastasis with functional core rehab gives you more energy and less pain which can help you become more active and kick start some other healthy habits if you are carrying extra weight.  Often clients are told or feel like they need to lose weight before they address the pain or weakness of their diastasis but we encourage clients to start rehab as soon as they know they have a diastasis. 

Diastasis Recti is common during pregnancy due to the forward forceful pressure put on the connective tissue of the abdominal wall combined with the extra elasticity of the connective tissue due to Relaxin and other pregnancy hormones.  Diastasis contributes to poor fetal alignment, increased low back pain, increased constipation, increased pelvic instability, and pubic bone pain and difficulty during labor and pushing.  In addition, a significant diastasis combined with pregnancy increases the risk of developing a hernia.  The good news is that diastasis can be treated during pregnancy to minimize all of these negative impacts. The Tummy Team offers 3 different online Prenatal Core Training courses to meet the needs of all pregnant women.

Yes, Diastasis Recti can be noticeable during pregnancy.  Sometimes it presents like bulging or tenting of the tummy when getting out of bed, other times it presents with a torpedo-shaped belly bump, and other times you can only identify it with a diastasis recti test.  It is helpful to check yourself for a diastasis and get prenatal core training to help minimize the effects of diastasis and strengthen your core for pregnancy, birth, and birth recovery. The Tummy Team has a “how to check yourself for a diastasis while you are pregnant” video to help you.

When alignment and functional core strength is effectively addressed early, a diastasis can be prevented during pregnancy.  If a diastasis is discovered during pregnancy, it can be minimized and prevented from getting more severe as well.  A comprehensive approach that works on optimal alignment, internal functional core strength and addresses the connection and coordination of the core and pelvic floor is the most effective prenatal treatment. It is important not to wait until after the birth to get care from a specialist for your diastasis. Here is how to start.

Yes! Prenatal core training or Core Preparation for Cesarean Birth are incredibly effective at treating diastasis recti and the connected symptoms of functional core weakness DURING pregnancy.  The Tummy Team has a step by step approach to intentionally address these issues and prepare your core for the demands of pregnancy, labor, delivery, and birth recovery. 

Diastasis Recti is caused by chronic forward forceful pressure on the abdominal wall that causes the connective tissue to stretch and the tummy to bulge or tent. This occurs most often when men have weak internal core muscles, live in collapsed postures and hold their breath and brace or bulge their tummy when lifting, bending, moving, and straining.  Addressing the muscle imbalance and retraining core strength and functional movement patterns can reduce the diastasis. The Tummy Team has an online rehab course specifically for men with diastasis recti. 

A bulge that runs down the midline of the abdomen that tents up or pushes out when doing a crunch like activity, coughing or straining is most likely a diastasis recti.  Poor movement patterns combined with muscle weakness forces the belly to bulge and stretch the underlying connective tissue causing a separation of the abominable wall. The separation in the muscles allows what is inside of the abdomen, typically intestines and belly fat, to push through and create a bulge.

Yes. Diastasis recti is a symptom of functional core weakness.  When the core muscles are inactive, posture collapses and the organs of the abdomen are not supported well.  The intestinal tract functions best with good blood flow and proper positioning in the abdominal cavity.  Diastasis recti and functional core weakness contribute to constipation, difficult bowel movements, and at times symptoms of irritable bowel. 

Diastasis recti can be effectively corrected in as little as 6 weeks but also could take longer than 6 months. Healing time for diastasis depends on… 

  • The severity of the separation
  • The time the client has suffered from diastasis recti
  • If the client is currently pregnant or nursing (hormones affect healing time)
  • Additional trauma related to the diastasis
  • The health of the client (nutrition, sleep, immune system, and hydration all can affect healing time)
  • How consistent the client is with the treatment plan

Diastasis recti can be effectively treated regardless of the severity and additional factors when the client receives the right treatment and is consistent.

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