In this blog you will learn about abdominal Hypopressives, benefits, contraindications, and how to practice Hypopressives safely.
What is Hypopressives?
Hypopressives is a revolutionary European technique to reduce waistline, prevent organ prolapse, flatten abdomen, improve posture, correct muscle imbalances, improve sexual function, strengthen abdominal and pelvic floor muscles.
Hypopressives is a well-known and effective method to treat pelvic floor dysfunction in Europe, Canada, and South America. Pelvic floor dysfunction is related to urinary incontinence, pelvic organ prolapses, and sexual issues.
Hypo means low and pressive means pressure. This term Hypopressive is a word created by Dr Caufriez who introduced the Hypopressive method in 1980 and started training Doctors, Nurses, and physical therapists in this revolutionary approach to improve women health.
Dr. Caufriez discovered the relationship of traditional sit-ups and pelvic floor dysfunction and developed a safe alternative to counteract pelvic floor dysfunction by balancing the pressure in the abdominal cavity with an specific breathing technique called expiratory apnea.
Expiratory apnea means to hold the breath after exhalation and draw the belly button in and up toward the spine. The expiratory apnea produces a suction effect bringing organs up, releasing stress from the organs on the pelvic floor, and activating the pelvic floor muscles.
What is the main reason for having an excess of pressure in the abdominal cavity and pelvic floor?
The excess of pressure is related to an excess of tension in the diaphragm muscle. The diaphragm is an involuntary muscle that participates in the breathing and helps maintain a balanced posture.
The diaphragm muscle is the floor for the lungs and the ceiling for the organs. A tensed diaphragm pushes the organs against the abdominal muscles and pelvic floor muscles, making them weak.
The diaphragm gets tense with stressful situations, physical and emotional trauma, abdominal surgeries, pregnancy, and poor postural habits.
Repetitive activities such as lifting, carrying, pushing, pulling, jogging, running, prolong sitting, traditional sit-ups and squatting are continuously adding more intra-abdominal pressure and contribute to exacerbate the abdominal and pelvic floor weakness.
This excess of intra-abdominal pressure produces an imbalance in the abdominal muscles, back and pelvic floor muscles predisposing the body to pain, stiffness, and aches.
What can I do to relax the diaphragm and the excess of intra-abdominal pressure?
The diaphragm needs to be more relaxed to be able to control the intra-abdominal pressure. The only way to relax the diaphragm is with specific breathing techniques, manual therapy and specific exercises to balance the intra-abdominal pressure and activate the right muscles to work more efficiently.
Hypopressives is a safe alternative to strengthen the core and pelvic floor at the same time without making the pelvic floor or abdominal muscles weaker. Traditional abdominals raise the intra-abdominal pressures debilitating the pelvic floor muscle by pushing organs toward the pelvic floor.
Hypopressives is an isometric abdominal workout.The abdominal and pelvic floor muscles get stronger without movement and without stressing the back or the neck.
Hypopressive for prevention to improve the following conditions:
- Abdominal separation.
- Pelvic organs prolapse.
- Urinary incontinence.
- Visceral prolapse.
- Hiatal hernias.
- Inguinal hernias.
- Abdominal hernias.
- Discal hernias.
- Weak abdominal muscles.
- Poor posture.
- Neck discomfort.
- Middle back discomfort.
- Lower back discomfort.
- Forward head posture.
- Back stiffness.
Hypopressives for beauty and wellness
- Postparto recovery.
- Shrinks waistline.
- Improves core strength.
- Flatten a protruding belly.
- Improves athletic performance.
- Tones the abs and pelvic floor muscles.
- Improves sexual function.
- Improves posture.
- Reduces risk of injury.
- Improves balance.
How often should you do Hypopressives?
Three times a week the first 6 weeks for 30 minutes each. This is necessary to let the brain reprogram and relearn a new task without adopting wrong postural habits. It is recommended to do Hypopressives daily after six weeks for maintenance for a shorter time up to 20 minutes to create a habit.
How fast can you notice a difference when doing Hypopressives?
Most of the time you will see more defined abs and smaller waistline after six weeks of performing Hypopressives.
When do you not do Hypopressives?
If you have:
- High blood pressure.
- During pregnancy.
How do you perform Hypopressives?
Hypopressives are not just sucking the tummy in. It is more than that! It is not as easy as doing traditional abdominal workout. Hypopressive requires a mental and a body connection to reprogram, reeducate, and execute the right sequence. Hypopressive teaches you to connect with your body specially the abdominal and pelvic floor muscles to maximize results.
Click Here to see a short Hypopressive sequence for beginners
Are you new to Hypopressives or want to know more?
Did you just give birth and want to know how to recover and restore your belly?
Do you want a flat tummy?
Do you want to improve Posture?
This eBook focuses on reprogramming the abdominal muscles to work more efficiently, plus includes a safe core workout routine and a sequence of Hypopressives.
If you want to learn Hypopressives and you don’t know how to start, call now to find out how Dr. Alexandra Chaux can help you recover faster, feel better, stronger, and happier: 805-203-9940
The information in this blog is for educational and informational purposes only, its content is provided based upon evidence-based medicine, knowledge, and experience as a Doctor of Physical Therapy (DPT).