Hypopressive exercises and their benefits

The hipopresivos exercises are certainly innovative technique in regards to the abdominal workout . This method has become very popular in recent times because it provides innumerable benefits for the health of those who practice it. The exercises help postpartum recovery, improve certain therapies, visibly reduce the volume of the abdomen and improve sports performance, among other advantages.

Hypopressives consist of practicing abdominal exercises without generating an increase in pressure in the area . As the name suggests, “hypopressive” means less pressure.

This technique was discovered and developed by a Belgian physiotherapist. During a routine examination of a patient with a prolapse, he found that, in apnea, the pelvic area had a tendency to rise and the prolapse became less pronounced. Based on this discovery, he dedicated himself to developing a series of specific exercises to relax the diaphragm and, as a consequence, reduce the pressure exerted on the organs inside the pelvic area.

The results of the practice of these exercises demonstrated that a revolutionary method had been achieved to strengthen the abdominal girdle and to aid in pelvic recovery therapies . They could even be applied in the recovery of herniated discs and to alleviate other back problems.

Hypopressive exercises in physiotherapy

Performing hypopressive exercises in physiotherapy helps many patients to solve problems of different kinds. Among the advantages provided by this type of training are the following:

• · They contribute to significantly mitigate back pain . This technique improves the person’s posture and reduces pain in the neck, trapezius, and most of the back.
• They help reduce the volume of the waist dramatically . The waist contour decreases noticeably with the practice of these exercises. In addition, by strengthening the abdominal girdle, the area is flattened and hardened. As a result, perfect support is provided for the lower back and a highly sought after appearance by most people is achieved. For those who want to reduce belly, hypopressives can provide visible results.
• They contribute to increasing respiratory capacity . When practiced in apnea and thanks to the thoracic expansion that is achieved, it improves respiratory capacity. It is an ideal type of exercise for people with asthma or other breathing problems.
• They significantly improve posture and help maintain balance. After several sessions, this effect is noticeable both when standing and at rest. The improvement in posture helps to relax the back and prevents pain.
• They help prevent both inguinal and abdominal, vaginal or disc hernias thanks to the improvement in the tone of the pelvic area.
• They reduce the diastasis of the abdomen , especially after childbirth, since they reduce the separation of the rectums produced by pregnancy.
• They prevent and reduce urinary incontinence and internal organ prolapse. By improving the tone of the pelvic floor, the bladder gains more strength and more control, which prevents unwanted losses. Also, the good condition of the pelvic area prevents the descent of related organs.
• They help to improve sports performance thanks to the fact that greater oxygenation of the muscles and the body in general is achieved. The person is less fatigued and performs more. In addition, improving posture also favors sports practice.

Performing hypopressive exercises is as simple as it is effective. No machines or other special devices are required to practice them. In addition, they can be done almost anywhere and at any time . It is only necessary to know the technique, wear comfortable clothes and have a space to lie down or sit up straight.

Breathing is the first thing that must be mastered to achieve results with this technique. It is one of the most important phases for this practice to be carried out correctly. It involves taking in the air deeply in such a way that the person notices how the ribs expand and the thoracic area fills with oxygen. After taking a few breaths, all the air should be expelled, while still keeping the ribs open. When there is no air left inside, hold your breath and make a suction movement of the abdomen, inward and upward, with which you try to open the ribs to the maximum. You have to hold this posture for several seconds, then relax the area and breathe again. As they are repeated, the exercises are fulfilling their function.

Hypopressive exercises must be performed consistently so that their results can be appreciated. Approximately, in about three months the improvement can already be seen, although it depends on the physical state in which the person is when he begins to perform them.