Hypopressive exercises and hypopressive training are a series of breathwork and movement techniques that can help to strengthen and support the pelvic floor. They can be part of a comprehensive rehab plan to help address pelvic floor issues such as pelvic organ prolapse and incontinence. They can also help to build more tone and strength in your abdominal muscles and improve postural awareness, among various other benefits.
Our hypopressive-certified physiotherapists can use hypopressive techniques in many areas of pelvic health, especially with symptomatic pelvic organ prolapse.. Understanding the foundations of hypopressives and carrying out these simple yet powerful techniques has helped many of our clients redevelop a strong framework that best supports their pelvic and core strength and function, posture, and appearance, and can even play a role in managing problems like low back pain. Here’s a closer look into hypopressive training
What Are Hypopressive Exercises?
Hypopressive exercises tap into the natural synergy between your pelvic floor and the diaphragm to control - and specifically reduce - the ‘pressure’ within your abdominal cavity in the most beneficial way for your body and muscles. Let us explain:
- Your pelvic floor muscles span the bottom of your pelvis, much like a hammock, supporting your pelvic organs. In women, this is the bladder, bowel and uterus.
- Your diaphragm is the large, dome-shaped muscle located at the base of the lungs. It plays a crucial role in breathing by contracting and flattening to allow the lungs to expand and fill with air.
This is key: the pelvic floor and diaphragm work beautifully in synchrony together, with fantastic coordination, to maintain optimal pressures within our body. When we breathe in, the diaphragm contracts and lengthens, pushing our organs downwards slightly and increasing the pressure in our abdominal cavity and on the pelvic floor. Naturally, the pelvic floor muscles relax and lengthen to accommodate for this. When we exhale, the diaphragm lifts as it relaxes, so our pelvic floor naturally rebounds and moves up with it, back towards the abdominal cavity. You can see that abdominal pressure is always at play - not just when we are exercising.
‘Hypopressive’ means low pressure. So, in hypopressive exercises, the movements you are doing work to help reduce the internal pressure over the abdomen and pelvic floor. Getting a little more technical here, with hypopressives, we want to create a vacuum effect that draws pressure upwards, which will recruit important muscles: your transverse abdominis (TA) and your pelvic floor muscles. These muscles are very important in everything from your pelvic floor function and tone, to keeping your organs well placed, to helping manage low back symptoms. For many, it’s one part of the answer to postpartum belly bulges, supporting diastasis recti recovery, posture, and much more.
Who Is Hypopressive Training Recommended For?
We use hypopressive exercises as an important part of an overall management plan for various conditions and circumstances:
- Those struggling with pelvic organ prolapse, including the bladder, uterus and rectum
- Those who are experiencing incontinence due to fascial deficits
- Those requiring support with perineal and abdominal strength recovery, especially after childbirth
- Optimising posture and function
- Helping tone and strengthen the waist (including in those experiencing postpartum bulging)
What Do Hypopressive Exercises Look Like?
The intricate and technical nature of hypopressives means that it must be shown in a 1:1 setting with your physio (who has a hypopressive certification), as you may otherwise be performing the movements without truly creating the desired ‘vacuum’ effect that will reduce the intra-abdominal pressure and activate your deep core and pelvic muscles.
How Often Should Hypopressive Exercises Be Done To See Results?
The best thing you can do is make hypopressive exercises a regular part of your daily routine. Consistency is key here, and it will help fast-track your progress toward your goals.
Are Hypopressive Exercises For Everyone?
Hypopressives should be avoided in pregnancy (due to the risk of stimulating contractions), hypertension, recent abdominal surgery, hiatus hernia, intestinal or gastric inflammations and specific cardiovascular or respiratory issues. Don’t worry, we always complete a full assessment of your suitability before recommending any course of treatment or exercise.
If most core exercises increase the intra-abdominal pressure, does that mean they’re bad for us?
No. Many daily activities increase our intra-abdominal pressure, and if you have healthy and strong muscles and ligaments that can withstand the changes in pressure without weakening, injury or dysfunction, then that’s normal. If an individual is experiencing bothersome symptoms such as heaviness in the perineal region due to conditions such as pelvic organ prolapse, then the goal would be to get to a strong and healthy state where they can manage abdominal pressure effectively and improve symptoms.
Do I Need Any Special Equipment?
No, not at all. Once you know the basics of hypopressives, you can perform them anytime, anywhere, just with your body.
Our Women’s Health and Pelvic Health physiotherapist, Candice Kwok, has completed her hypopressive training certification with the International Hypopressives Council in Canada. She also holds varying certifications in a range of areas in postpartum care and recovery, including rehabilitation after a caesarean section, diastasis recti management, pelvic girdle and pelvic floor pain, and more. Book with her directly using our online booking system, or call us for any questions or to make an appointment at +852 2801 4801