Hypopressives: Strengthen your pelvic floor and core from within
What are hypopressive exercises?
Hypopressive exercises are a technique that reduces intra-abdominal pressure through a combination of specific postures, breathing patterns and reflex activation of the deep abdominal and pelvic floor musculature.
Their name refers precisely to their main characteristic: they are exercises that generate a low pressure, hiccup, inside the abdomen, which makes them a particularly valuable tool for people with pelvic floor dysfunctions, abdominal diastasis or who are looking for a safe recovery after childbirth.
What are hypopressives used for?
Hypopressive exercises have a wide variety of therapeutic, sports and preventive applications. Its main benefits are the improvement of the tone and strength of the pelvic floor, postural correction, reduction of the abdominal perimeter by the work of the deep muscle girdle, optimization of respiratory function, correct management of intra-abdominal pressure, prevention and treatment of pelvic organ prolapse.
Who can benefit from hypopressives?
Postpartum women
Hypopressive exercises are one of the most recommended tools in postpartum recovery, as they allow working the pelvic floor and abdomen in a safe way without increasing the pressure on the tissues that are still recovering. They are especially indicated in cases of abdominal diastasis, where conventional abdominal exercises are contraindicated.
People with urinary incontinence
By strengthening the pelvic floor muscles reflexively and improving their coordination with the rest of the abdominal girdle, hypopressive exercises are very effective in reducing episodes of stress urinary incontinence and improving bladder control in general.
Athletes
Hypopressive exercises improve core stability, optimize the management of intra-abdominal pressure during exercise and reduce the risk of lumbar and pelvic injuries in athletes of any level. They are especially valued in disciplines such as running, crossfit or weightlifting where abdominal pressure is very high.
People with low back or postural pain
By improving the activation of the deep abdominal musculature and global posture, hypopressive exercises are also a very useful tool in the treatment of chronic low back pain and postural problems associated with weak or uncoordinated musculature.
How are the sessions at ERM Fisioterapia?
At ERM Fisioterapia the hypopressive sessions are guided by specialized physiotherapists who supervise the correct execution of each posture and breathing pattern. Although the technique can be performed autonomously over time, it is essential to start with a professional to correct mistakes and adapt the exercises to the needs and goals of each person.
Poor execution not only reduces the benefits but can be counterproductive. Sessions can be individual or in a small group, and are usually combined with other pelvic floor physiotherapy treatments to enhance results.
When will the results be noticeable?
The results of hypopressive exercises are progressive and depend on consistency and correct execution. Most people begin to notice improvements in posture, abdominal activation and incontinence symptoms after four to six weeks of regular practice. For optimal results it is recommended to practice three to four times per week on a continuous basis.
