How many times have those of us who are dedicated to all things postnatal heard this question over the past few years! Luckily every day, it is becoming more standardized and recommended.
I am sure that many of you have heard of hypopressive exercise.
What is it?
Hypopressive exercise is a physical therapy consisting of postural and breathing exercises involving most of our body muscles while reducing intra-abdominal pressure. With two simultaneous functions: postural training and breathing training.
It is a simple method, which only requires comfortable clothes: "They are very repetitive techniques, once learned they can be carried out at home, although it is always better to do them with a monitor, as this helps with motivation and they can correct your posture".
Hypopressive exercises are carried out during expiratory apnoea and in postural positions that facilitate your diaphragm’s postural traction. This lowers intra-abdominal pressure, raising the internal organs and activating the abdominal muscles and perineal muscles. What does this mean? This means that results will not only be seen externally, but also noticed internally. With hypopressive exercise working from within, despite such abrupt changes affecting our body during pregnancy, everything returns to normal.
To get an idea of the importance of pressures in our body, let's imagine that the abdominal cavity is like a balloon. A balloon whose top is the diaphragm, whose rear is the back, whose bottom is the pelvic floor and front, is the abdomen. The shape of this balloon can change, it can be squashed by one of its parts or by various, and like a balloon any change of shape in its parts affects all others. However, our body is not a balloon (with equal parts); rather, the top and back (powerful muscle and bone) are infinitely stronger than the other parts, finer structures whose composition is weaker. That is why the worst disorders often occur there.
This exercise is recommended for anyone, from those people just after childbirth to seniors, men, women and all those who want to enjoy a healthy workout to avoid internal hyper-pressure. Changes are noticeable from the first month of practice, especially in cases involving the recovery of the abdomen and perineum after giving birth, and in decreasing urine leakage, which unfortunately are very common in women after childbirth.
Does hypopressive exercise really work?
There is only one secret to physical exercise, which is really effective and beneficial: perseverance.
Practically the same happens with hypopressive exercise, if practised regularly following the trainer’s instructions, it will give very good results. For example, training for two days a week, twenty minutes a time for the first month, you will begin to see changes in your posture, flexibility and even in the size of your waist.
When you want to start an exercise programme and specifically hypopressive exercise, it is important that a professional supervises it.