Hypopressive Exercise
Hypopressive Exercise combines a specific breathing technique with various postures to reduce the pressure in the abdominal and pelvic cavities.
‘Hypo’ means low, ‘pressive’ means pressure. In other words, it is a low pressure way to exercise. Hypopressive exercise is an excellent way to strengthen and rehab the core because it reduces intra-abdominal pressure. When the pressure in the abdomen and pelvis is increased repetitively and chronically, it can lead to a host of problems such as back pain, abdominal separation, incontinence and prolapse to name a few. Hypopressive exercise can resolve these problems because it reduces the pressure in the abdomen and pelvis, decompresses the spine, lifts the organs and strengthens the core muscles.
What is intra-abdominal pressure and why is it so important?
Intra-abdominal pressure (IAP) is the pressure within the abdominal cavity resulting from the interaction between the abdominal wall and the organs. Intra-abdominal pressure changes according to respiratory phase (inhale or exhale) and abdominal wall resistance. IAP increases when we inhale and decreases when we exhale. IAP typically increases if the abdominal wall moves outward and decreases when the abdominal wall is drawn inward. Typical exercise and much of our daily life increases IAP. Activities like running, jumping, weight-lifting and sit ups or crunches increase IAP. Sitting, coughing, laughing, and sneezing also increase IAP. IAP pressure impacts the pressure in the pelvis and spine as well. When IAP increases, so does the pressure in the pelvis and spine. When the pressure in the pelvis increases, the pelvic organs move downward, and the pelvic muscles stretch and become weakened.
Why do you want to reduce intra-abdominal pressure?
Reducing IAP through hypopressive exercise is extremely beneficial because it unloads the abdominal and pelvic cavities and allows them to decompress. Chronic compression through increased pressure leads to ischemia (decreased blood flow) and inflammation of the muscles and organs of the abdominal and pelvic cavities, as well as the spine. When this pressure is never relieved and the ischemia and inflammation stays, more problems occur: such as core muscle weakness, back pain, prolapse, bladder problems like incontinence, urgency and frequency, bowel problems like IBS and constipation, sexual dysfunction, and menstrual issues. That’s why hypopressive training is an excellent way to rehabilitate these issues.
How does Hypopressive Exercise work?
The mechanisms behind hypopressive exercise involve maintaining a low pressure breathing pattern while holding postures that elongate the spine, open the rib cage and narrow the waist. The low pressure breathing pattern requires concentration and focused intention. During the inhale, only the rib cage expands (not the belly). On the exhale, spinal elongation is performed. After exhale, a maneuver called ‘apnea’ is performed, where the empty lung breath hold combined with rib opening creates a vacuum in the abdomen and the abdominal wall is reflexively drawn inward and upward. During this time, the abdominal and pelvic organs are lifted. This hypopressive breathing technique is performed rhythmically and repetitively while progressing through a sequence of postures. The practice can last anywhere from 5-30 minutes. Hypopressive exercise strengthens the abdominal, pelvic and spinal muscles through involuntary reflexive muscle activation triggered by the postures and breathing patterns. Hypopressive exercise also decompresses the spine and makes more space between the vertebrae. When it is practiced regularly, hypopressive exercise narrows the waist through tightening of the abdominal fascia. It also improves whole body circulation through rhythmic and coordinated movements of the diaphragm and pelvic floor.
History of Hypopressive Exercise
Hypopressive Training has an interesting history. The act of hollowing the belly for digestive health and chakra clearing has been used in yoga practices for many years through a technique called uddianabahnda. Uddianabhanda is also known as the pelvic lock and is great for detoxifying the organs, however it lacks the postural components necessary for functional core strengthening. Hollowing of the belly, or an abdominal vacuum has also been used in body building originally by Arnold Schwarzenegger as a way to reduce the circumference of the waist, and as a pose to be judged on. The world of free diving uses an abdominal vacuum and apnea training to strengthen the diaphragm, increase lung capacity and improve CO2 tolerance. In Europe, Dr. Marcel Caufriez was the first Women’s Health Doctor to use Hypopressive Training to help women with urologic, gynecological and post partum issues. In Spain, Dr. Tamara Rial and Piti Pinsach used hypopressive exercise to create a whole-body training system called Low Pressure Fitness. Hypopressive Training is slowly but surely becoming more widely used as a method of core training all over the world today.
Who is Hypopressive Exercise for?
Hypopressive exercise is a very therapeutic way to train the core and can help to rehab many different conditions. Specifically, it can help heal gynecological conditions such as incontinence and prolapse, and spine conditions such as disc herniation, scoliosis and stenosis. It can also heal post partum conditions such as diastasis and back pain. Hypopressive Exercise is also great for athletes looking to improve their core strength and breath capacity. Hypopressive exercise can be beneficial to people of all ages from children to elderly and everyone in between.
How can I learn to do Hypopressive Exercise?
The Core Recovery Method® Online Program provides a simple way to learn hypopressive exercise and create a regular practice for yourself in the comfort of your own home. In the Hypopressive Training section, you will learn the foundational principles of hypopressive exercise and receive guidance on how to progress through the beginner, intermediate and advanced levels of hypopressive training. I will guide you step by step through a series of exercises that will reduce the pressure in your abdomen, lift your pelvic organs, decompress your spine and strengthen your deepest core muscles.
