How To Do Hypopressives - Help For Prolapse and Incontinence

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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.
This exercise is NOT Suitable for those who are pregnant or who have high blood pressure.
Lie on your back with your knees bent, heels on the floor and ankles flexed. Raise your arms above your chest and keep your elbows and wrists flexed. Spread your shoulder blades apart from one another. Tuck your chin and imagine growing tall through the crown of your head.
Inhale for a count of two then exhale slowly for a count of 4. Repeat 2 more times. After the third exhale, close your mouth and plug your nose then try and take a breath in.
It may take a few times to get it... you should feel the abdomen sink in and then draw upwards with a flaring of the ribs.
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Опубликовано:

15 сен 2024

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Комментарии : 14

@JaniceStenglein-z9k 4 месяца назад

So much easier to understand than other videos I've watched!

@JanekateFitness 4 года назад

This is a great workout, will try it as well

@bessyloutunes Год назад

How frequently and what repetitions and time frame should this be done daily?

@ildikototh1891 Год назад

Very good explanation!

@brendapeter446 8 месяцев назад

I find that deep (untucked) squats help me so much that I haven't had to go the hypopressive route. Squats are much quicker & convenient too!

@vaginacoach 8 месяцев назад

great!

@brendapeter446 8 месяцев назад

@@vaginacoach Learning to keep an "intact" lordotic curve pretty much all day & even while sleeping has been so incredibly key to my complete prolapse reversal to the point that I don't do anything extra exercise-wise except what I enjoy. I got lots of help looking into Esther Gokhale's work & photos of people with proper posture. Keep up the great work you're doing!

@laurietop8731 5 месяцев назад

@@brendapeter446 can you direct me to that info as well? Should I just look up Esther Gokhale or something more specific? Thanks.

@brendapeter446 5 месяцев назад

@@laurietop8731 There are lots of different free videos & programs. RU-vid is a treasure trove! My favorites are Katy Bowman, Lauren Ohayen (RYC - great program & Facebook group) & Core Exercise Solutions. The "simple" formula for healing your pelvic floor is to learn how to relax your ribcage over your neutral pelvis so kind of like putting one fist on top of the other. If they are tilted in anyway, there will be a "leak" which causes weakness. In the beginning this may be hard because muscles are tight & weak so don't force anything. The connection between your top & bottom is your "core" which is really your breath. Most of us are shallow breathers so it's super important to learn how to breathe with full inhales so that your ribs expand 360 degrees and your pelvic floor lowers. Most, not all, have tight & weak pelvic floors because it doesn't lower all the way on the inhale. The pf is reflexive meaning that you don't have to consciously lower & lift it except maybe in the beginning if it has amnesia. Once you get your core to fire all day long, your pf will do its thing & get stronger on its own. The best thing you can do is notice where you are compensating for your core. In my case, I used my pf to lift heavy items instead of my core. The effort needs to be in the core. We have to be careful not to "bear down" when we sneeze or blow or nose or life things so it's a big process. Look up how to fire your core & you'll learn a ton. All the best!