The journey through postpartum recovery is a unique and challenging experience for many women. Pelvic floor dysfunction, including conditions like prolapse, can often occur due to the strain and pressure childbirth places on the pelvic region. While there are various approaches to addressing these issues, one emerging technique, known as hypopressives, is gaining recognition for its benefits. However, it's important to understand that hypopressives alone are not a one and done exercise. To truly address pelvic floor dysfunction and prolapse, we need to combine them with core bracing and total strength-building exercises. In this blog, we'll explore how hypopressives can be beneficial and why they should be part of a broader postpartum fitness regimen.

Understanding Hypopressives

Hypopressive exercises, or hypopressives for short, are a series of breathing and postural exercises designed to reduce intra-abdominal pressure and strengthen deep pelvic floor and core muscles.

The key concept behind hypopressives is to get a strong engagement of the deep core muscles while utilizing the co-contraction of the pelvic floor muscles. By training the diaphragm and the core muscles to work together more effectively, hypopressives aim to improve pelvic floor function, alleviate prolapse symptoms, and provide a wide range of other benefits.

The Benefits of Hypopressives for Pelvic Floor Dysfunction and Prolapse

1. Pelvic Floor Rehabilitation: Hypopressives can play a significant role in rehabilitating the pelvic floor muscles. These exercises promote increased circulation to the area, encouraging the muscles to heal and strengthen.

2. Improved Pelvic Floor Function: Hypopressives help individuals regain better control over their pelvic floor muscles, reducing symptoms of incontinence and providing relief for prolapse patients.

3. Core Engagement: Hypopressives encourage the activation of deep core muscles, strengthening the entire core region, which is essential for pelvic floor support and overall stability.

The Importance of a Holistic Approach

While hypopressives offer significant benefits for core and pelvic floor health, it's essential to understand that they should not be used in isolation. A holistic approach to postpartum recovery should include a combination of hypopressives, core bracing, and total strength-building exercises. Here's why this comprehensive strategy is crucial:

1. Core Strength: Hypopressives emphasize the importance of deep core muscle activation, but they alone are not sufficient to build the overall strength required to support the pelvic floor adequately. When performing hypopressives you reduce intra-abdominal pressure. However, in normal day-to-day activities you need to be able to manage intra-abdominal pressure. And, when lifting heavy we actually want you to be able to engage your core and pelvic floor in a way that safely generates intra-abdominal pressure.

2. Functional Strength: Total strength-building exercises target the entire body and help with everyday tasks, such as lifting, carrying, and maintaining good posture. The pelvic floor, not just the core, should be integrated with the entire body movement. Because, as we know, it is all connected!

3. Long-Term Success: While hypopressives offer quick relief and improvements, a holistic approach provides long-term benefits, helping women maintain pelvic floor health throughout their lives. They are a great place to start, especially if you are experiencing prolapse. Just don’t forget to strengthen the muscles with intra-abdominal pressure, as well! Check out pelvic floor physical therapy or a specially trained personal trainer near you, to help you to get started.

Conclusion

Hypopressives are a valuable addition to the postpartum recovery toolkit, especially for women dealing with pelvic floor dysfunction and prolapse. However, they are just one piece of the puzzle. To truly address these issues and build a strong, resilient body, we must adopt a holistic approach that includes hypopressives, core bracing, and total strength-building exercises. By doing so, we can empower women to regain control over their pelvic floor health, enhance their overall well-being, and enjoy a more active and fulfilling life after childbirth.