Question 1

Pelvic Powerplay: Hypopressives vs. Kegels for Strength and Health

Accepted Answer

HOLISTIC APPROACH THAT WORKS

${color}[#76164b](Hypopressives vs Kegels)

Q: Correcting Back & Posture issues

GOT YOUR BACK <h1 id="dcolor76164bcorrectingbackpostureissues">${color}[#76164b](Correcting Back & Posture issues)</h1> Straighten up for a healthier life: Your back and posture hold the key to overall health and well-being. <h3 id="dcolor76164bwhyisbackandposturehealthsocritical">${color}[#76164b](Why is back and posture health so critical?)</h3> Back pain and poor posture can have a significant impact on various aspects of our health. Here are some ways in which they can affect our overall well-being: Chronic Pain & mobility challenges: Back pain and poor posture can lead to muscle imbalances, strained muscles, and reduced flexibility. Over time, this can result in chronic pain, limited mobility, and an increased risk of injuries. **Pelvic Floor Dysfunction: **Poor posture can contribute to pelvic floor dysfunction by placing excessive pressure on the pelvic floor muscles and structures. When we slouch or hunch over, it can disrupt the alignment of the pelvis, leading to increased tension or weakness in the pelvic floor Spinal & Core Health: Poor posture, such as slouching or hunching over, can place excessive stress on the spine. This may lead to misalignments, such as kyphosis (rounded upper back) or lordosis (exaggerated inward curve of the lower back), which can cause pain and discomfort. This can also lead to core issues Respiratory Function: Slouching or having a rounded upper back can compress the chest cavity, limiting the space available for the lungs to expand. Digestive System: Sitting or standing with poor posture can compress the abdo

While Kegels may have their place in the world of Pelvic health, their one-size-fits-all approach endorsed by doctors and physios seems overstated. Let’s explore the refreshing alternatives: Hypopressives.

${color}[#76164b](What is a Kegel?)

A Kegel is an exercise designed to strengthen the pelvic floor muscles. It involves contracting and relaxing the muscles that support the bladder, uterus, and rectum.

Kegel exercises are commonly recommended for both men and women to improve bladder control, enhance sexual satisfaction, and prevent or alleviate certain pelvic floor disorders.

${color}[#76164b](How effective are Kegels?)

While studies vary depending on population being analysed, age groups, underlying factors, size of sample, the efficiency ranges from 30-70%.

The main reasons Kegels don’t work for many seem to be the following:

Wrong technique being practised
Misguided diagnosis and recommendation
Insufficient practice

${color}[#76164b](What are Hypopressives?)

Hypopressives are a unique exercise method that focuses on the core and pelvic floor muscles by utilizing specific postures, breathing techniques, and movements.

They aim to reduce intra-abdominal pressure, strengthen the core, improve posture, and enhance pelvic floor function.

${vimeo}What is Hypopressives?

${color}[#76164b](What makes Hypopressives effective?)

Hypopressiv

Question 2

Symptoms of pelvic pubis & floor dysfunction

Accepted Answer

DEMYSTIFYING THIS TABOO!

${color}[#76164b](Pelvic Floor Dysfunction)

An umbrella term to bring together issues related to the area of your body from your pubic bone to the tail-bone at the back and from side-to-side

${color}[#76164b](What is pelvic floor dysfunction?)

When there is too much pressure, tension, and tightness in the pelvic floor, it creates a “pulling action” downward. This can lead to pelvic organ prolapse, incontinence and a range of other symptoms usually categorized under the umbrella term “pelvic floor dysfunction”.

In short, pelvic floor dysfunction (PFD) refers to a broad number of symptoms and conditions relating to the inability of the pelvic floor muscles to conduct their necessary functions.

${color}[#76164b](Common symptoms of pelvic floor dysfunction)

| Name of symptom | Definition | How hypopressives can help | | --- | --- | --- | | Abnormal Vaginal Discharge | A change in the color or smell of the discharge, and irritation, itchiness, or burning in or around your vagina | Hypopressives can help with some of the symptoms of menopause or irritation due to a drop in estrogen during breast feeding. The breath work creates homeostasis in the nervous system – Paced breathing compared with usual breathing for hot flashes” they found that 15 minutes of breath work TWICE daily not only reduces hot flushes but also reduced PMS symptoms and headaches while improving mood, stress tolerance, and sexual functio

Question 3

Pelvic Floor Symptoms Hypopressives helps with

Accepted Answer

Hypopressives is a specialized breathing and postural technique that helps address a range of pelvic floor issues. These exercises promote increased intra-abdominal pressure without putting undue stress on the pelvic floor, helping to strengthen and tone the muscles that support the bladder, uterus, and rectum.

By improving pelvic floor function, hypopressives can alleviate symptoms such as urinary incontinence, pelvic pain, and pelvic organ prolapse, offering a non-invasive and effective solution for those seeking relief from these common pelvic health concerns.

Here is a list of pelvic floor symptoms, definitions and how Hypopressives can indeed help with reversing them!

| Name of symptom | Definition | How hypopressives can help | | --- | --- | --- | | Abnormal Vaginal Discharge | A change in the color or smell of the discharge, and irritation, itchiness, or burning in or around your vagina | Hypopressives can help with some of the symptoms of menopause or irritation due to a drop in estrogen during breast feeding. The breath work creates homeostasis in the nervous system – Paced breathing compared with usual breathing for hot flashes” they found that 15 minutes of breath work TWICE daily not only reduces hot flushes but also reduced PMS symptoms and headaches while improving mood, stress tolerance, and sexual function. | | Bladder leakage/incontinence

Question 4

Hypopressives Contraindications and Modifications

Accepted Answer

Hypopressives, also known as Low-Pressure Fitness, is a popular fitness and rehab method gaining recognition for its potential benefits in improving core strength, posture, and pelvic health.

A key advantage of Hypopressives is its accessibility - you need no equipment, except your body and breath. It is suitable for all ages and conditions. It includes multiple modifications and has very limited contraindications.

Hypopressives are made of 3 pillars:

Lateral breathing or rib expansion
Alignment or placement/activation of your body and
Apnea or the breath hold.

Contraindications are only for the Apnea i.e. do not do the apnea if you're contraindicated. You can always do the lateral breath and alignment any time you like.

| **Contraindications ** | Reason | | --- | --- | --- | | Any lung or heart surgery | Hypopressives involve changing intra-abdominal pressure, which may strain surgical areas. Opt for the lateral breath for heart and lung health and safety after surgery or transplants. | | Ehlers–Danlos syndrome - vascular | With a high risk of arterial injuries and fragile organs, stick to lateral breath work and avoid pressure on the heart and lungs. | | Heart fibrillation | Practise lateral breath and poses for better blood pressure control and hydration. If you have experienced this only once and know it was related to stress, thyroid or other treatable issues that are under control, you can do the apnea. | | Incarcerated Hiatal Hernia

Question 5

Correcting Back & Posture issues

Accepted Answer

GOT YOUR BACK

${color}[#76164b](Correcting Back & Posture issues)

Straighten up for a healthier life: Your back and posture hold the key to overall health and well-being.

${color}[#76164b](Why is back and posture health so critical?)

Back pain and poor posture can have a significant impact on various aspects of our health. Here are some ways in which they can affect our overall well-being:

Chronic Pain & mobility challenges: Back pain and poor posture can lead to muscle imbalances, strained muscles, and reduced flexibility. Over time, this can result in chronic pain, limited mobility, and an increased risk of injuries.

**Pelvic Floor Dysfunction: **Poor posture can contribute to pelvic floor dysfunction by placing excessive pressure on the pelvic floor muscles and structures. When we slouch or hunch over, it can disrupt the alignment of the pelvis, leading to increased tension or weakness in the pelvic floor

Spinal & Core Health: Poor posture, such as slouching or hunching over, can place excessive stress on the spine. This may lead to misalignments, such as kyphosis (rounded upper back) or lordosis (exaggerated inward curve of the lower back), which can cause pain and discomfort. This can also lead to core issues

Respiratory Function: Slouching or having a rounded upper back can compress the chest cavity, limiting the space available for the lungs to expand.

Digestive System: Sitting or standing with poor posture can compress the abdo

Question 6

Struggling with lateral breathing?

Accepted Answer

Understanding Lateral Breathing:

Lateral breathing is a fundamental aspect of hypopressives that involves expanding the ribcage and diaphragm laterally (to the sides) rather than vertically (up and down) as in traditional breathing. Proper lateral breathing during hypopressives is essential for maximizing the benefits of the exercises and minimizing potential discomfort or negative effects.

Common Challenges:

Difficulty Sensing Lateral Expansion: Some women find it challenging to feel the lateral expansion of their ribcage during hypopressives, which can hinder the effectiveness of the exercise.
Breathing Irregularities: Others may experience irregular or shallow breathing patterns during hypopressives, which can lead to discomfort or dizziness.
Ineffective Breath Holds: Improper breath holds, where the breath is held too long or released too quickly, can diminish the effectiveness of the hypopressives.

Troubleshooting Lateral Breathing:

1. Focus on Breath Awareness:

Start by practicing lateral breathing in a comfortable seated or lying position. Place your hands on your ribcage, just below your armpits. Inhale slowly through your nose, feeling your ribcage expand outward to the sides. Exhale through your mouth, allowing your ribcage to contract back to its resting position. Repeat this process until you feel comfortable with the sensat

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