12-Minute Daily Hypopressives Practice for Pelvic Floor Dysfunction
Рет қаралды 36,087
Күн бұрынHypopressives (stomach vacuums) are a great way to tap into the relationship between your pelvic floor and diaphragm. When regularly practiced, these exercises can help both with pelvic floor relaxation and with the symptoms of prolapse. Added bonus is that it help to reduce your waist size! These exercises are sometimes referred to as low pressure fitness. You should avoid hypopressives if you suffer from hypertension, have an hiatial hernia or are pregnant.
If you have been told you should replace your pelvic floor exercises with a hypopressive practice, you should read this article which explores the research and reveals the true benefits of a hypopressive practice: theflowerempowered.com/2022/0...
If you have not done hypopressives before and cannot achieve a stomach vacuum, try this first: • How to Feel the Apnea ...
The video includes audio instructions and an animation showing the inhalation, exhalation and apnea as an extra visual queue.
00:00 Practice begins
00:05 Pose 1 - Standing with arms outstretched
00:40 Pose 2 - Standing with finger-tips to hips
01:22 Pose 3 - Standing with arms shoulder height
02:00 Pose 4 - Standing with apnea to raise arms overhead
02:35 Pose 5 - Folding forward hands on knees
03:13 Pose 6 - Standing apnea to kneeling
03:49 Pose 7 - Kneeling apnea arms raise half way
04:22 Pose 8 - Kneeling arms shoulder height
04:54 Pose 9 - Kneeling with apnea to raise arms overhead
05:27 Pose 10 - Four point kneeling with head and hands on floor
06:01 Pose 11 - Four point kneeling head and forearms on floor
06:39 Pose 12 - Sitting cross-legged
07:21 Pose13 - Sitting cross-legged arms raise half way
07:56 Pose 14 - Sitting cross-legged with apnea to raise arms overhead
08:33 Pose 15 - Sitting legs extended with bent knees and heels on floor
09:14 Pose 16 - Sitting legs extended with arms shoulder height
09:50 Pose 17 - Sitting legs extended with apnea to raise arms overhead
10:31 Pose 18 - Lying down arms overhead with right leg over left
11:14 Pose 19 - Lying down arms overhead with left leg over right
If you enjoyed this sequence and would like to try some other positions, you can try our hypopressives series: • 9-Minute Beginner Hypo... or for more advanced hypopressives, try the Eight-Phase Training: empoweryourflower.teachable.c...
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🧠 LEARN ABOUT PELVIC FLOOR DYSFUNCTION 🧠
Learn about the pelvic floor dysfunction and the different conditions that are caused by pelvic floor hypertonicity or hypotonicity.
👉🏼 Pelvic Floor Dysfunction - theflowerempowered.com/knowle...
👉🏼 Incontinence - theflowerempowered.com/knowle...
👉🏼 Pelvic Organ Prolapse - theflowerempowered.com/knowle...
👉🏼 Pelvic Pain - theflowerempowered.com/knowle...
👉🏼 Vaginismus & Dyspareunia - theflowerempowered.com/knowle...
👉🏼 Fecal Incontinence - theflowerempowered.com/knowle...
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@TheFlowerEmpowered Жыл бұрын
Thanks for watching! If you are struggling with pelvic floor dysfunction and would like to follow a structured program, click this link for my course: geni.us/Kk4eto
@jaimmedenny6552 2 жыл бұрын
This is exactly what I've been looking for for ages! thank you so much. Can we have more of these routines pretty please?
@TheFlowerEmpowered 2 жыл бұрын
Of course!! I will add some more hypopressive routines to my list 👍😊🌸 Thanks for the feedback 💕
@Karibel 2 жыл бұрын
this video and your channel helped me get it! finally seeing change
@TheFlowerEmpowered 2 жыл бұрын
I’m so happy to hear that! 🎉😊
@roselynfenn6661 7 ай бұрын
omg this is by far the simplest hypopressive workout i have ever followed!! perfectly a no brainer. thank you!
@TheFlowerEmpowered 7 ай бұрын
You are so welcome 😊🌸
@sarahd9942 Жыл бұрын
Thank you for this! I just learned how to do hypopressives for pelvic prolapse and pfd, but didn't have a routine I could follow along with. This is great! 🙏
@TheFlowerEmpowered Жыл бұрын
You are so welcome! I hope you enjoy it 😊🌸
@barbbrazes869 2 жыл бұрын
Excellent!
@TheFlowerEmpowered 2 жыл бұрын
Many thanks!
@pembie7859 2 жыл бұрын
This was amazing. I hope you will do another one soon.
@TheFlowerEmpowered 2 жыл бұрын
I'm glad you enjoyed it. There is actually a Hypopressive Series on the channel. Did you see that? kzfaq.info/sun/PLTrM-0Yl3PcvZuVc2RTl-VDtXoG5Sk3Ac
@pembie7859 2 жыл бұрын
Yes I did… just like these flow ones… so I can follow along
@TheFlowerEmpowered 2 жыл бұрын
👋 Thanks for watching! I get a lot of comments every day and at the moment, I am struggling to keep up with answering them all 😅 I will do my best to answer your question in good time. If you would like to ask me a question directly, you can book a short 1:1 zoom coaching call: geni.us/V8rJ 👩🏼💻
@sepsiairun 2 жыл бұрын
I love this routine, please make more!!!
@TheFlowerEmpowered 2 жыл бұрын
Ok!
@strawberryswingCP Жыл бұрын
Agree - thank you for making such a clear video. Please make more short videos of daily hypopressives routines like this. If I do this every day, how long do you think it will take before I notice improvement in my posture, waist, core and prolapse?
@Mirage_Mach5 Жыл бұрын
Thank you!!
@TheFlowerEmpowered Жыл бұрын
You're welcome! 😊🌸
@JoSantamalvina Жыл бұрын
Thank you very much! From Brazil!
@TheFlowerEmpowered Жыл бұрын
You are welcome 😊🌸
@jaykk8584 2 жыл бұрын
Just watching workout video & thinking about this you give a video 👍. God have mercy
@TheFlowerEmpowered 2 жыл бұрын
That sounds like perfect timing!!
@jaykk8584 2 жыл бұрын
@@TheFlowerEmpowered yeah 🤘
@HairRevolutionUSA Жыл бұрын
should we only keep the apnea for a few seconds like you do on the video? I always thought should be made (progressively) for 15 seconds to really work. please explain
@TheFlowerEmpowered Жыл бұрын
Great question! It very much depends on why you are performing Hypopressives in the first place. If for pelvic floor rehabilitation or prolapse, then taking the apnea for a count of 4 is sufficient. If instead you are doing it as a breathing exercise with a focus on prolonging the time you can hold your breath, extending the hold time makes sense. When we perform breathing exercises to increase endurance or lung capacity, we use prolonged holding techniques, but I s not really necessary as part of a hypopressive routine for your pelvic floor. Instead, you would focus on multiple poses that change the lines of tension while you are holding, and you would practice them consistently (so 5 or 6 days per week) on order to stimulate gradual adaptations in the body. Make sense?
@HairRevolutionUSA Жыл бұрын
Thanks for explaining. Makes total sense. Thanks again, love your videos!!!
@TheFlowerEmpowered Жыл бұрын
Great! And thank you for the kind feedback 😊🌸
@happieveal Жыл бұрын
Should I only do this exercise once daily? Or how long can I do this exercise? I had my son 16 months ago. I have been suffering from a fissure, due to what I believe is a rectocele. I was told to do kegel exercises and "don't bare down" and breathe through my stomach. Now I realize I have been doing it all wrong, it's no wonder my fissure came back.
@TheFlowerEmpowered Жыл бұрын
It’s ok to practice this once per day. You should also try some pelvic floor relaxation. Make sure to listen to your body as you practice and skip any poses that are triggering
@happieveal Жыл бұрын
@@TheFlowerEmpowered thank you!
@AVibrantVoice 8 ай бұрын
Hello, I've started a hypopressive techniques lying down but want to progress to others. I am working to correct prolapses. What my question is , since these are 'exercises', how come you can do them each day and don't need to let your body rest between like you do with most exercises? Thanks
@stefaniecroson9501 8 ай бұрын
I have the same question. Thank you for asking! I hope we can get an answer soon. 🙂
@TheFlowerEmpowered 8 ай бұрын
Great question! These exercises are not very intense and don’t tax the body to a degree that would require rest days. With that said, I would always give the body one day off exercise in the week in order to have a wee break.
@ilariadorrio7655 2 жыл бұрын
What are these exercises for? Are they good for hypertonic pelvic floor?
@TheFlowerEmpowered 2 жыл бұрын
These are usually practiced if there is weakness in the pelvic floor. For hypertonicity, you should try pelvic floor relaxation: kzfaq.info/get/bejne/aN-oY8KBsJa1XWg.html
@strongsyedaa7378 Жыл бұрын
They're good for digestion & Prolapse 😊
@strongsyedaa7378 Жыл бұрын
I didn't understand 😔 Are YOU inhaling downward & exhale upward?? Would YOU please explain?
@TheFlowerEmpowered Жыл бұрын
Of course! There are two videos that explain how to breathe to take the apnea: kzfaq.info/get/bejne/n-CdoZCh35fVcZc.html kzfaq.info/get/bejne/patoq9SS1dm8f30.html Try those and let me know if you gave questions 😊
@boymama1623 9 ай бұрын
Just learning about this exercise I read that if you have high blood pressure it isn’t recommended, is this true?
@TheFlowerEmpowered 9 ай бұрын
Yes, it’s written in the video description that you shouldn’t do it if you have hypertension (high blood pressure), have a hiatal hernia or are pregnant.
@Mcjessica05 2 жыл бұрын
Is it normal to feel stomach discomfort after doing these. I have been doing this routine for 3 days and last night my stomach felt uncomfortable.
@TheFlowerEmpowered 2 жыл бұрын
Hypopressives can stimulate digestion due to the compression from the vacuum. This can lead to a little digestive discomfort but it should be painful. Make sure you aren’t pulling your stomach in when doing the hypos. It’s the vacuum that creates the lift, so let the abs relax. Give things a rest for a day or two and see if the discomfort persists.
@Mcjessica05 2 жыл бұрын
I found your video on basic hypopressives and I was doing it wrong. I was sucking my belly in. I’ll do it the right way tonight.
@knapper147 11 ай бұрын
What can I do if I can't sit with crossed legs, due to knee injuries and ops?
@TheFlowerEmpowered 11 ай бұрын
Great question! There are always adaptations when there are joint issues in the body. For example, you can do the Hypopressives sitting in a chair. I recently published a chair yoga video which will let you see how poses can be done with the support of a chair. You could try to make similar adaptations with these positions using a chair: kzfaq.info/get/bejne/bZeVZ7NmyNa3YZs.html
@ODessa002 9 ай бұрын
I tries doing this but it just hurts my stomach. I have this bulge in my stomach area and it cuts off my abs and that's where it hurts. It hurts to touch as well and when I push it becomes sore. I think its muscle because the doctors looked at it and said it's fine but it hurts after eating and when im full. What do i do?
@TheFlowerEmpowered 9 ай бұрын
Do you have an abdominal hernia? Get a second opinion from a different doctor. It’s best not to do these exercises until you’ve resolved the other issue, and don’t do them at all if they cause you pain.
@fionagilmour9116 2 жыл бұрын
Taking the Apnea?
@TheFlowerEmpowered 2 жыл бұрын
Yes! If you have an established hypopressive practice, you'll be familiar with taking your apnea, it's when you create the stomach vacuum. In this article, I share info on the steps to perform the hypopressive, including taking the apnea: theflowerempowered.com/2022/01/24/are-hypopressives-beneficial-for-pelvic-floor-dysfunction/ You can watch this video to find out how to do a basic hypopressive exercise: kzfaq.info/get/bejne/n-CdoZCh35fVcZc.html And this video shows a trick to feel the apnea if you don't manage to feel it when you first try: kzfaq.info/get/bejne/patoq9SS1dm8f30.html Let me know if that helps!
@LakshK Жыл бұрын
Hi, I have pfd but with a mix of both hypo and hypertonic... I have grade 2 prolapse and also very high tone anal muscles. For both issues, im undergoing PT . Can i do this hypopressive breathing to fix prolapse but not ending up tightening my anal muscles
@TheFlowerEmpowered Жыл бұрын
It’s normal to have a combination of hypo and hypertonic muscles when the pelvic floor is dysfunctional so try not to feel overwhelmed by this. Contrary to popular opinion, Hypopressives don’t strengthen the pelvic floor. They actually stretch it upwards as the vacuum pulls everything up from above. They should help to relieve the symptoms of your prolapse and can contribute to more flexibility in the hypertonic part of your pelvic floor. Your PT can confirm this and can also give you some guidance on all of the exercises that can help in your specific case 😊🌸
@kaylee9326 2 жыл бұрын
I'm finding that the front of my neck where the airway is sort of sucks in when I take my apnea. Am I holding it wrong? I
@TheFlowerEmpowered 2 жыл бұрын
No, you are doing it right! Watch this one to find out more about the apnea and why that happens 😊 kzfaq.info/get/bejne/n-CdoZCh35fVcZc.html
@kaylee9326 2 жыл бұрын
@@TheFlowerEmpowered I'm so sorry I didn't watch all your beginner videos on hypopressives before asking that question. The neck sensation is rather strong and distracting. I tend to feel it more up there than I do below. Will that start to even out as my Pelvic Floor gets stronger or more balanced?
@TheFlowerEmpowered 2 жыл бұрын
generally you should have a solid breathing practice before starting a hypopressive practice. My book goes through all the breathing exercises building up to the more advanced exercises like Hypopressives and kapalapati. Have you read it? I would work on some gentler breathing exercises to ensure you have good compliance and elasticity in the tissues and good ribcage mobility. You should then feel a more even apnea with a strong pull in the abs. Of course it may also be that your tummy isn’t relaxed, so make sure that you let your belly hang when you take your apnea. Contracting the abs or trying to pull them in will prevent the vacuum. Let me know how it goes! 😃
@kaylee9326 2 жыл бұрын
@@TheFlowerEmpowered Thank you so very much! I truly appreciate your work. I have been doing yoga for several years and I am finding that you can hear the same cue over and over again and then one day ACTUALLY hear it, light a lightbulb just turned on. I am finding this true with all this work associated with Pelvic Floor. I think I have been breathing wrong for most of my life and although I've watched your videos and felt like understand what you are saying, I'm still turning on lightbulbs in some of the more fundamental concepts...which I admittedly tend to breeze over because I have a long history of physical/yoga practices. I think in a previous video you mentioned the 2 types of yoga people, i'm the hardcore power yoga type, for better and for worse =) I understand I need to slow down and focus on the gentler breathing exercises. I am not in a great financial place at the moment so I have not purchased your book, but I have been diving into all the content you have shared as time allows. I will purchase your book when I can as I also want to support you!! Thank you soooooo much!
@TheFlowerEmpowered 2 жыл бұрын
@@kaylee9326 if you have the kindle app on your phone, you should be able to read the book for free 😁 I’m also the grisly bear yogi (as opposed to the gummy bear yogi). The most important thing with your practice is to learn to listen to your body, as a grisly bear, it can be easy to ignore what the body is saying and this can have a negative impact. You want to be fluid in the three planes of movement with a nice balance of strength and flexibility- and to be honest, yoga alone won’t allow you to achieve that as it’s all push and no pull. Working only push is another thing that can impact your breathing. Just worth thinking about! Let me know how you get on 🌸😊
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