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Hypopressives: Our Favorite Core & Pelvic Floor Exercise

Our FAVORITE Core & Pelvic Floor Exercise:  Hypopressives

 

Hello Freya Family! Today, we are excited to talk about a practice that's been gaining traction in the realm of pelvic health: hypopressives. As a pelvic floor physical therapist, this is one of our favorite exercises and we are excited to introduce you to them and all their health benefits!

 

What are Hypopressives?

 

Hypopressives, or hypopressive exercises, are a series of postures and breathing techniques designed to engage and strengthen the deep core muscles, including the pelvic floor. This is an example of what they look like when done correctly.  Developed by Dr. Marcel Caufriez in the 1980s, hypopressives were initially aimed at treating postpartum issues but have since evolved to address a spectrum of pelvic health concerns.

 

How to Do Them: A Step-by-Step Guide

 

1. Find Your Foundation: Begin by standing tall with your feet hip-width apart, maintaining a straight line from head to toe.

 

2. Engage Your Breath: Inhale deeply through your nose, expanding your ribcage and belly without lifting your shoulders. As you exhale through pursed lips, draw your navel in towards your spine.

 

3. Create the Hypopressive Effect: Once you have no breath left to exhale, hold your breath and lift your ribcage and pull up on your diaphram. Imagine creating space between your vertebrae as you lengthen your spine upward.

 

4. Hold and Repeat: Hold this position for several seconds while holding your breath. Once you can’t hold your breath any longer, relax your ribcage and allow air to flood into your lungs.  Gradually increase the duration of the hold as you become more comfortable. Aim for 8-10 repetitions per session.

 

5. Gradual Progression: As you master the basic technique, you can incorporate variations such as seated or lying positions to target different muscle groups.

 

Who Should Be Doing Them?

 

Hypopressives offer a wealth of benefits for individuals of all ages and fitness levels, particularly those seeking to enhance pelvic floor function and core stability. Here's who can benefit most:

 

1. Postpartum Women: Hypopressives can aid in the recovery of pelvic floor muscles post-childbirth, reducing the risk of prolapse and urinary incontinence.

 

2. Athletes: Whether you're a runner, weightlifter, or yogi, incorporating hypopressives into your routine can improve performance and prevent injuries by optimizing core strength and stability.

 

3. Those with Pelvic Floor Dysfunction: Individuals grappling with issues like urinary incontinence, pelvic organ prolapse, or pelvic pain can find relief and support through regular practice of hypopressives.

 

4. Desk Jockeys: If you spend long hours seated at a desk, hypopressives can counteract the negative effects of prolonged sitting by promoting better posture and pelvic alignment.

 

Please note:

 

While hypopressives offer numerous benefits, it's important to exercise caution. Pregnant individuals, as well as those less than six weeks post-vaginal delivery or twelve weeks post-C-section, should refrain from practicing hypopressives. 

 

The main takeaway: 

 

Hypopressives offer a holistic approach to pelvic health, harnessing the power of breath and mindful movement to strengthen and support the core muscles. Whether you're a new mom, a seasoned athlete, or someone looking to improve your overall well-being, integrating hypopressives into your routine can yield transformative results. As always, feel free to consult with us or your healthcare provider to ensure that hypopressives are appropriate for your individual needs and goals. Here's to building STRONG, HEALTHY bodies for WOMEN!

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