Hypopressives or Low-Pressure Fitness
Hypopressive exercises are an ideal option for pelvic floor dysfunction associated with incontinence, prolapse, and sexual dysfunction.
The technique was developed in Spain around 2012 and is a training system that combines low-pressure postures, breath training, myofascial stretching and neurodynamics (communication between different parts of the nervous system and the relationship of the nervous system to the musculoskeletal system).
A 2020 study compares the Effectiveness of Hypopressive Exercises in Women with Pelvic Floor Dysfunction.
The body is trained without increasing intra-abdominal pressure and directly targets the deep core musculature as a unit using postural and respiratory tasks.
It is similar to Uddiyana Bandha in yoga. Uddiyana means to ‘go up,’ and banha means ‘body lock.’ It stretches the respiratory diaphragm, which spans between the chest and abdomen and attaches to the base of the rib cage and lumbar spine.
In a hypopressive posture, after a deep, full exhale, the breath is held, and the ribs expand and open, causing the thorax to expand while the glottis remains closed. This creates a negative pressure response that draws the relaxed diaphragm up. The relaxed abdominal wall is also passively drawn in and up.
It is done as a series of postures that are considered low pressure, meaning they do not increase intra-abdominal pressure. The rhythmic breathing pattern is added along with the breath hold called an apnea. It elicits an involuntary response that draws the pelvic viscera up and the abdomen in and up.
There is a telltale sign of success when the belly button is drawn up. This influences the urachus ligament, a tubular structure that stretches from the apex of the bladder and connects to the umbilicus.
This is the reason why hypopressives are so effective for bladder prolapse (cystocele or anterior wall prolapse). Those with rectocele also benefit from the technique, although it does take longer for change to happen.
The Hypopressive exercise program is available on both iPhone and Android in the Buff Muff App. This program is designed to help you implement what you learn and also help you make pelvic floor exercise a priority.
Hypopressives are a little bit different than your typical exercise. They are a bit more precise, and you will need to count. The following is the learning video and one of many poses and workouts included in the Hypopressive program. This is a great starting pose when starting hypopressives. Great postural exercise, it helps improve pelvic floor function, and it also tones the abdominal wall.
How To Do Hypopressives - Help For Prolapse and Incontinence
Hypopressives with Kim Vopni
The Hypopressive Program gives you access whenever you want, wherever you want and includes:
- Educational videos that teach you the background of the technique as well as how to do it.
- Exercise videos of the top hypopressive poses that target your core and pelvic floor in a way you have never felt.
- Guided workouts.
This will give you time to check everything out and start improving your pelvic health immediately!
Click on photo to learn more and download the App