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Hypopressive for Pelvic Floor Muscles

Hypopressive for Pelvic Floor Muscles

Benefits include restores the core,  pelvic floor, and improves quality of life

And More Benefits!
  • Improve posture
  • Prevent Back Pain
  • Reduce Abdominal Separation or Diastase Recti
  • Tone Abdominal Muscles and Pelvic Floor Muscles
  • Re-position the Organs
  • Improve Circulation
  • Improve Digestion
  • Prevent Constipation

Click Below to learn everything about hypopressives!

What is Hypopressive and How to Do Hypopressive?

hypopressive core series 2

What is the Pelvic Floor

The pelvic floor is a group of muscles that support the organs including, the uterus, bladder, urethra, and intestines.

What Makes the Pelvic Floor Weaker.

Pregnancy, Labor, and Menopause
The Pelvic floor tends to get weaker during pregnancy and labor. As a result, the uterus increases 24 times its size during pregnancy, hip and pelvic bone get wider putting under stress the pelvic floor.
Menopause contributes to weaken the pelvic floor. During menopause the hormones production decrease and loss of collagen occurs. Collagen is necessary to improve the elasticity of the pelvic floor.

Traditional Abdominals
Sit ups activates the rectus abdominal. The rectus abdominal produces an excess of pressure in the abdominal cavity. Then this excess of pressures push organs against pelvic floor making them weaker. In addition, sit ups should not be executed by postpartum ladies who leak a few drops of urine with sneezing, coughing, lifting, and laughing. Urinary leaking is a sign of organ prolapsed.

Jugging or Running
High impact exercises like running are constantly pushing down against the pelvic floor every time the foot lands on the surface while running.

Jumping and Hopping
High impact rebounding exercises like jumping and hopping increase the intra-abdominal pressure. This excess of pressure push organs toward the pelvic floor, making it weaker.

Blowing up balloons
The main muscle used for blowing up balloons is the abdominal muscle. The action of blowing up balloons increases the excess of pressure in the abdominal cavity and the pelvic floor is not even able to contract.

Poor Posture
A good posture means to maintain a neutral position of the pelvis. This means to preserve the natural lower back or lumbar curve at all times. In addition, a good posture should be maintained during daily activities such as picking up a box from the floor, sitting in the toilet, doing laundry, etc. In other words, the back should not bend.

What is the Proper Posture Alignment?

The back should be always straight, preserving the normal lumbar curve, and the bending should be from the hips. Nowadays, more people sit resting the back on the back rest of chairs, launching the shoulders and back. As a result, this posture tends to increase the abdominal pressure, pushing the bladder, and organs against the pelvic floor.

Try this..

Try to sit at the edge of a chair without supporting the back. This is a good way of retraining the postural muscles. A good posture strengthens the deeper back and core muscles, including the pelvic floor muscles.

How to feel the contraction of the Pelvic Floor Muscles?

Contract the pelvic floor muscles as if you are trying to stop urination. These muscles should go inward and upward.
Another way to feel the pelvic floor muscles is by placing your hand over the vagina and try to cough few times. The cough should be activating the abdominal muscles. If the pelvic floor muscles are weaker, you will feel a pressure in your hand placed on the vagina.

When is the Best Time to Start Hypopressive after Childbirth?

The best time to start hypopressive postpartum is after the eight weeks for normal labors without c-section, or episiotomy. These eight weeks are crucial for the uterus to go back to its normal size, for the hormonal changes to be more regular, and for the mom to connect and bond with the baby.

Here you can find more information about Hypopressive after childbirth.

Hypopressive for pelvic floor muscles can be added to your Kegel exercises for a healthy pelvic floor.