The purpose of today’s exercises is to tap into the relationship between breathing and pelvic floor 🫁 For this, we will do a basic hypopressive exercise in a forward leaning pose. Try a hypopressive standing before doing the pose.
1️⃣ Begin by taking three breath cycles where one breath cycle is a full inhalation and exhalation, breathing through your nose if that is comfortable for you.
2️⃣ Then inhale fully and exhale completely. For this fourth exhalation, you will exhale a little more compared to normal to get the last of the air out.
3️⃣ Close the back of your nose and throat to prevent any air coming in, relax your abdominals and expand your ribcage sideways as though you are breathing in.
⭐️ This breathing motion with the airways closed is what causes the stomach vacuum. The vacuum will lift the pelvic organs ⏫ which can help to relieve the symptoms of prolapse.
⛔️ Do not suck your stomach in!! It’s the vacuum that creates the lift. If you pull your tummy in, you will increase intraabdominal pressure ⏬ which will send pressure down towards the pelvic organs.
🔗☝🏻If you are unable to create a vacuum when standing, check the link in my bio for a YouTube video that shares a trick for creating a vacuum. Once you can create a vacuum, you can practice your hypopressives in different positions 👍🏻
You can find more info on Hypopressives at theflowerempowered · com
Good luck! 🍀
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#PelvicOrganProlapse #Rectocele #Cystocele #UterineProlapse #hypopressives #lowpressurefitness #stomachvacuum
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