Core Specialist, Cheryl Coppa, introduces the "power tool” for the healing and rebuilding of the core and pelvic floor
By Cheryl Coppa
The ‘Power Tool” For Healing Your Pelvic Floor The technique I am referring to is called Hypopresives, also known as Low-Pressure Fitness. We use this technique in PHASE 4 of our Core & Pelvic Floor Restore program. I often refer to this technique as the "power tool” when it comes to all the tools we use in the healing and rebuilding of the core & pelvic floor. With This Technique, you Will Never Break a Sweat I LOVE how this technique comes with so many positive side effects such as changing the shape of your midsection. With this technique you will never break a sweat as this form of fitness and healing is a whole body approach through posture and breathing exercises used in strengthening your deep core muscles, your pelvic floor, your respiratory muscles, and stabilizing your spine. We introduce this technique in the final phase of our program because there are foundational steps that need to be mastered first. Check out the video demo below and read more about the questions you might have about this “power tool” in healing and reshaping the core and pelvic floor. Who is This Technique Good For? This technique has been used to reverse pelvic floor dysfunctions such as prolapse and leakage, reverse back pain, and is sought out by athletes and has been used with children with scoliosis. So really everyone can benefit from this technique for a variety of reasons. So What is This Technique? Hypopressives, also known as Low-Pressure Fitness. This means you are training using no pressure. Think about when you cough, laugh or sneeze. Go ahead cough right now and feel what is happening with your belly and pelvic floor. Pressure is created (intra-abdominal pressure ), pushing your core and pelvic floor out. Excessively doing this, can end up happening in your daily life and in your fitness routines, and for athletes, you end up with dysfunctions such as diastasis, prolapse, leaking, and pain. So if we can learn how to manage this pressure we can reverse and prevent a long list of dysfunctions and this technique comes along with it a long list of positive side effects! What are the Side Effects? Like a drug commercial, when you hear the long list of side effects, but these ones are all positive side effects that come along with the technique!
Waist size reduction
Abdominal toning
Improved athletic performance
Decreased back pain and stiffness
Prevention and reversal of urinary incontinence
Better posture & breathing
Promotion of healthy circulation
Prevention and reversal of organ prolapse
Helps with sleep disorders
Hernia prevention
Enhanced sexual function and performance
Boost lung capacity
Reduce constipation
Improved blood flow
Alleviate swollen legs
Reduce stress and anxiety
Minimizes risk of injury
How do Hypopressives Exercises Work? With so many benefits you are now asking how does this work? ~ Pressure is decreased as I mentioned at the beginning with coughing as an example. Pressure is decreased in the thoracic, pelvic, and abdominal cavities. ~Chest expansions with breathing exercises help with the respiratory system. ~Hyporpressives do not strain your muscles like in most physical training sessions, rather giving your entire body a myofascial release! ( fascia is like a glue in your body holding everything together from bones, muscles, tensons, and nerves, if we can loosen this up you can open and move more freely and functionally & pain-free.) ~Abdominal muscles are contracted involuntarily. This helps the tummy look flat even when in a relaxed posture. ~The vertebrae are decompressed which can reduce pain. ~Breathing techniques enhance the pelvic floor muscles and restore full core function. ~Oxygen levels have increased. ~Muscle imbalances are corrected & strengthened. ~ Is a meditation as you are focused on staying in the posture you are in and the breathing techniques so you are in the moment and leave each session recharged. How do you Perform a Hypopressive? Breathing patterns and postural poses are the key components of this exercise and for the desired results form is crucial. It takes practice and then you can perform anytime anywhere. No equipment is ever needed for this exercise. There are different poses for comfort level or whichever gives you the best practice. While holding one of these poses a series of breaths take place and on the third exhale you let all the air out, close off the airways and perform an apnea. You attempt to take a breath while your airways are closed off and this creates an involuntary drawing in and up of the deep core muscles and the pelvic floor. You are creating a vacuum. This is not sucking in your stomach as it appears. As you attempt to take a false breath, a vacuum is creating an involuntarily pulling everything up and in. Your belly will draw in and up, as you perfect your technique you will feel it in your clavicle area as well and even the back side of your core. How Long Before you Notice the Positive Effects of Hypopressives? With consistent practice (3 times a week) you can see and feel results in 1-2 months. After that 1-2 times a week for maintenance. The key to hypopressives is to make sure you are doing them right. Always best to learn from a professional and be guided through your practice. Are There any Precautions? Yes. If you are pregnant you can perform the posture poses but no apnea. Not advised if you struggle with High Blood pressure. Not advised right after eating or before going to sleep. Not advised with an insertion of an IUD. Where can I Learn Hypopressives? Consider this technique a power tool in your health and wellness toolbox as it has so many powerful benefits. It is also hard to find qualified professionals that teach this technique in the US. I am so grateful that I am certified in Hypopressive technique / Low-pressure fitness and can share this powerful tool. We use this technique in PHASE 4 of our Core & Pelvic Floor restore program. You can learn this technique right here at Ola Ka Ola. Our bodies are amazing machines! When we have pain or dysfunctions, our body's signaling us that there is an issue. The more you know, the more tools you will have in your toolbox to fix the issue.
🌐 Thinking of joining the Pelvic Floor Program? Contact Cheryl to schedule your FREE assessment today: cheryl@olakaola.com
👉Click here to learn more about the Ola Ka Ola successful Pelvic Floor program
About Cheryl Coppa
✔️ A certified Core Confidence Specialist (Pre & postnatal fitness, pelvic Floor, diastasis)
✔️ A certified Personal Trainer specializing in women's fitness over 40
✔️ Low-Pressure Fitness / Hypopressive certified by creator Dr. Tamara Rial
✔️ Pre/Postnatal Fitness Specialist
✔️Instructor of the Pelvic Floor Health program, Ola Ka Ola
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