Reclaim your health with Hypopressives breath work
Yes, you can indeed be symptom-free. Regain your health and reconnect with your body. 10 mins/day is all you need
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12 weeks avg. before breakthrough
I woke up one day and saw a pink ball hanging in my panties...
This condition is called pelvic organ prolapse.
I bet you were as shocked as me when you discovered symptoms of pelvic floor dysfunction, be it prolapse, incontinence, pelvic pain, or any other horrible symptoms.
I know how you feel…
I used to have an everyday life and loved working out, but I suddenly started struggling with my health.
I remember how I felt when I discovered the symptoms I had. I couldn’t understand what was happening to me.
I was shaking and crying and feeling so lonely.
I visited over a dozen doctors and physios…
But nothing seemed to work.
I felt hopeless, overwhelmed, and alone.
I was desperate for a solution.
After searching online, I found a technique called hypopressives. I started doing these low-pressure exercises; 10 mins a day is all I needed.
I went all in
And 3 weeks later… I started seeing results.
I integrated hypopressives into my daily life.
This technique transformed my life, and within three short months, I could feel the lift and connection to my whole body again.
And YOU CAN too
I know this firsthand since I’ve helped hundreds of women of all ages to heal and prevent pelvic issues.
I’ve teamed up with my teacher and master trainer from the UK, Abby Lord, to create the world’s safest and most effective Hypopressives online program.
Through basic postures, revolutionary breathing techniques flow, and theory videos, you will have all the tools and support to feel empowered and reconnected to your body again.
Hypopressive Exercises are a revolutionary breathing technique, made by women for women, that reduce pressure in your core and pelvic floor, leading to multiple health and wellness benefits.
Hypopressives can help you with any of these symptoms
Not sure if hypopressives can help you?
Checkout all the benefits and symptoms this technique can help you with:
Select the Symptom to learn more about it
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Postural imbalances
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Balance
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Upper crossed syndrome
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Poor foot mechanics
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Mobility
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Scoliosis
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Ankylosing Spondylitis
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Lower Back Pain
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Spina Bifida no shunt
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Spina Bifida with a shunt
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Hypermobility
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EDS (Hypermobile)
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EDS (Classical)
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Lower crossed syndrome
Back to symptoms
Description of symptom
Constipation, straining to defecate, urine or stool leakage, and experiencing a frequent need to pee.
How Hypopressives can help
Hypopressives can help with posture and incontinence. This is through the whole postural awareness – bio tensegrity and breathwork. The poses create the flexible functional toned myofascial chains and the breath work combined with that engages the pelvic floor on a deep level as part of the team and creates a lift that is eventually over time held in place by the myofascial slings.
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Description of symptom
Dizziness or vertigo (a spinning sensation), falling or feeling as if you are going to fall, Staggering when you try to walk, lightheadedness, faintness, or a floating sensation, and confusion or disorientation.
How Hypopressives can help
Hypopressives can help with posture and especially balance. this is due to bringing awareness to our posture choices – bio tensegrity and breath work. The poses create flexible functional toned myofascial chains and the breath work combined with that engages the pelvic floor on a deep level as part of the team.
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Description of symptom
Headaches, neck pain or strain in the back of the neck, chest pain and tightness, pain in the upper back, especially the shoulders, difficulty sitting, reading, watching television, or driving for long periods of time, restricted range of motion in the neck or shoulders, numbness, tingling, and pain in the upper arms
How Hypopressives can help
Hypopressives can help with posture and incontinence. this is through the whole postural awareness – bio tensegrity and breath work. The poses crate the flexible functional toned myofascial chains and the breath work combined with that engages the pelvic floor on a deep level as part of the team and creates a lift that is eventually over time held in place by the myofascial slings.
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Description of symptom
Poor foot mechanics, inability to mobilize toes, poor balance, pubic symphysis pain, and sacral pain.
How Hypopressives can help
Because we treat the whole body in Hypopressives we delve into foot work in the sessions. This is because the feet have 250,000 nerve endings each and these nerves share a common root with the pelvic nerves. foot work improves balance, engages your fascia chains creating tensioning from the sole and dorsal areas whilst also engaging our sciatic nerve.
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Description of symptom
Pain and stiffness in the joints and muscles – particularly towards the end of the day and after physical activity, clicking joints, back and neck pain, fatigue (extreme tiredness), night pains – which can disrupt your sleep and poor co-ordination.
How Hypopressives can help
Hypopressives help re-engage muscles that have become tight due to lack of use, they may have lacked use due to pain caused by dry/tight fascia that have held pain in their receptors – it is now widely recognized that Fasciae contain more pain receptors than muscles, are closely linked to your autonomic nervous system and forward continuous signals to the brain. For this reason, it is now referred to in scientific circles as the largest sensory organ in the human body. Hypopressives re-hydrate the fascia chains through the body- releasing the muscles and aiding the global body slide and glide that is essential for good mobility.
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Description of symptom
Shoulders are uneven – one or both shoulder blades may stick out, head is not centered directly above the pelvis, one or both hips are raised or unusually high, rib cages are at different heights, waist is uneven, the appearance or texture of the skin overlying the spine changes (dimples, hairy patches, color abnormalities) or the entire body leans to one side.
How Hypopressives can help
The static help foundation posture patterns used in Hypopressives help to engage myofascial chains unilaterally helping to support the spinal column. This has in some cases helped to reverse some of the curvature of the spine in scoliosis. the greater awareness of posture and alignment helps the client to not defer to what feels easier becoming more aware of the positive effect of using the bio tensegrity of tensioning and releasing across the body to create a more responsive and aligned body.
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Description of symptom
Back pain, early morning stiffness, and a stooped posture with any as appetite loss, weight loss, fatigue, fever, anemia, eye inflammation, and digestive illness.
How Hypopressives can help
Hypopressives help to build a better understanding of how posture effects your whole body and your pelvic floor. The fatigue in ALS can be reduced through the slow breath work – which activates more of our bodies ATP energy cells. The massage of our lymphatic system with the breath work can help sooth digestion and cleanse the system. the breath work can reduce inflammation. The arm positions and the tensioning of the myofascial chains creates a lengthening through chronically tight muscles across the chest and back. The rib movement helps to keep movement in the rib cage that can often become fused. The apnoea engages the thoracolumbar fascia in the back that helps to reduce back pain and morning stiffness.
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Description of symptom
Unspecified low back pain.
How Hypopressives can help
Hypopressives engage and activate the myofascial posterior chain. This will help create positive movement patterns and better posture- ensuring that habitual movement patterns will hopefully diminish. The creation of better engagement of the whole connect chain- this means that the back muscles will start to have the support of the anterior chain. This means they won’t be having to do all the work. Better posture patterns will encourage you not to flare your ribs, which could be contributing to back pain.
The thoracolumbar fascia is a crosshatch of three layers of fascia right at the exact spot of the lower back. it is the key to loading across the whole body – transferring tension from the glutes through to the latissimus dorsi and around from one side of the transverse to the other.
Research in 2019 showed that the majority of pain receptors are in the fascia – so if you have had a back injury and the fascia has not been tensioned and released the way it requires to keep moist and supple it will become dry. If the back injury heals and the fascia is not released and moistened again the back pain will potentially persist until the fascia is mobilised.
Hypopressives mobilise the fascia through the enaggent of the thoracolumbar fascia during the combination of poses and breath work.
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Description of symptom
Caused by a gap forming between the vertebrae in your spinal cord. This may cause bowel and/or bladder problems (constipation, incontinence), back pain, muscle weakness, and scoliosis.
How Hypopressives can help
Hypopressives can help with posture in spina bifida and incontinence. this is through the whole postural awareness – bio tensegrity and breath work.
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Description of symptom
Caused by a gap forming between the vertebrae in your spinal cord. This may cause bowel and/or bladder problems (constipation, incontinence), back pain, muscle weakness, and scoliosis.
How Hypopressives can help
Hypopressives can help with posture in spina bifida and incontinence. This is through the whole postural awareness – bio tensegrity and breath work.
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Description of symptom
A laxity in the joints.
How Hypopressives can help
Hypopressives help to stabilize the joints this helps to prevent hyper extension through ligaments and tendons. The working of the body as a team helps to create great resting tone across the whole body helping to stop dislocations and support stretchy ligaments.
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Description of symptom
EDS has many symptoms and corresponding extras – please see the separate note about POTS . Increased joint mobility (although may also have some really stiff joints too) Stretchy skin, fragile skin that bruises or breaks easily, digestive problems, joint pain, dizziness and increased heart rate when standing up(see POTS), organ prolapse, bladder or fecal incontinence.
How Hypopressives can help
Hypopressives help to stabilize the joints this helps to prevent hyper extension through ligaments and tendons. The working of the body as a team helps to create great resting tone across the whole body helping to stop dislocations and support stretchy ligaments.
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Description of symptom
Joint hypermobility, loose (unstable joints that dislocate easily) stretchy skin, fragile skin, smooth velvety skin, wounds that are slow to heal and leave wide scars, hernias and organ prolapse.
How Hypopressives can help
Hypopressives help to stabilize the joints this helps to prevent hyper extension through ligaments and tendons. The working of the body as a team helps to create great resting tone across the whole body helping to stop dislocations and support stretchy ligaments.
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Description of symptom
Lower back pain, arch in your back and a pelvis tilt that together make your buttocks and stomach protrude.
How Hypopressives can help
Hypopressives can help with posture and incontinence. this is through the whole postural awareness – bio tensegrity and breath work. The poses create the flexible functional toned myofascial chains and the breath work combined with that engages the pelvic floor on a deep level as part of the team and creates a lift that is eventually over time held in place by the myofascial slings.
Select the Symptom to learn more about it
Back to symptoms
Description of symptom
Unspecified
How Hypopressives can help
Unspecified
Select the Symptom to learn more about it
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Diastasis Recti
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C-section shelf
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Description of symptom
This is a widening of the linea alba the connective tissue between the rectus abdominis muscles. The linea alba becomes thinner and without the support of the rectus abdominis muscles it leaves very little support for the internal viscera. This is not an an abdominal hernia – a hernia is when the connective tissue separates.
How Hypopressives can help
The rib engagement helps to mobilize the ribs which have often become stuck in a flared position either due to pregnancy or posture choices. The breath work also engages the obliques and transverse muscles and this helps to bring the rectus abdominis and linea alba back to a working relationship. The poses help to reintegrate the myofascial chains and breath to create a better functioning core and bring linea alba back together.
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Description of symptom
This is when the scar tissue from the c-section becomes stuck (the different layers adhere together, creating a shelf above the scar.
How Hypopressives can help
Hypopressives work through fascia chains re-moisturizing areas of fascia that have become stuck or dry. It is akin to a dam on a river slowly the push and pull of the river breaks through the dam and the water flows again. Scar tissue can become functional and gliding across individual layers harmoniously.
Select the Symptom to learn more about it
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Feeling Stuck
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Self-doubt
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Anxiety
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Anger
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Grief
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Feeling Lost
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Depression
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Stress
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Menopause anxiety
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Overwhelm
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Description of symptom
Feeling like there is no way forward either emotionally or physically.
How Hypopressives can help
Hypopressives help to alleviate this feeling through the breath work that helps to regulate the nervous system. and the poses that gradually increase allowing you to feel safe first learning the movement patterns, repeating them and then adding new elements only when you are ready.
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Description of symptom
A feeling of not being able to follow through with things. Not sure if Hypopressives will ever actually help.
How Hypopressives can help
Seeing how the each element is already something we do – like breathing, sitting etc can help folk to find a safety element. Discovering the wave effect of the lateral/umbrella breathing can create a sense of action and purpose and that the body can heal.
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Description of symptom
Fast breathing, poor sleep, teeth grinding, stress, relationship issues.
How Hypopressives can help
The breath work helps to regulate the nervous system. Creating a balance this can help reduce anxiety and symptoms of anxiety – like: fast breathing, heart flutters, feelings of doom. The mindfulness of the breath work and the counting keeps us in the present.
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Description of symptom
Flashes of anger for no reason- feeling like they are about to lose their temper at the drop of a hat. Angry that this has happened to them. Could also be perimenopause rage (irrational anger, snapping for no good reason)
How Hypopressives can help
Anger and the impulse to anger comes from the nervous system and can be the sympathetic response to ‘fight’. the meditative quality of the breathwork helps to down regulate the nervous system- creating harmony between the sympathetic activation of the inhale and the parasympathetic activation of the exhale to help find our way t the harmony needed to be in our ventral vagal response of calm. Also, Hypopressives give us something amazingly positive to do to help ourselves – taking the power back into our own hands in a very conscious and proactive way.
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Description of symptom
Wanting to hide away, being tearful, feeling overwhelmed and thinking of what if’s.
How Hypopressives can help
Hypopressives work to bring you to yourself in the present. This is about up regulating you from your freeze response. The beath work will bring the sympathetic activation of the conscious inhale that will give you the feeling of being able to move through the sadness into a state in which you may find it easier to cope.
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Description of symptom
Not knowing what to do for the best, not knowing how to help yourself.
How Hypopressives can help
Hypopressives will give you a great start in your healing journey. You will feel positive change from the very first work you will do on breath. As you start to see how interconnected your body is- you will begin to feel less lost and more in control and ready to take more action.
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Description of symptom
Depression affects people in different ways and can cause a wide variety of symptoms. They range from lasting feelings of unhappiness and hopelessness, to losing interest in the things you used to enjoy and feeling very tearful. Many people with depression also have symptoms of anxiety. There can be physical symptoms too, such as feeling constantly tired, sleeping badly, having no appetite or sex drive, and various aches and pains. At its mildest, you may simply feel persistently low in spirit, while severe depression can make you feel suicidal, that life is no longer worth living.
How Hypopressives can help
Action of any kind can help with depression – exercise has been known to be a a great step forward for years. Hypopressives are even better. The breath work coupled with the poses that engage the entire body, create a deep sense of calm, whilst activating our nervous system in a good way. The balance of exercise, mediation and breathwork can reduce and alleviate the symptoms of depression.
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Description of symptom
Physical symptoms includes headaches or dizziness,
muscle tension or pain
stomach problems,
chest pain or a faster heartbeat
sexual problems. Difficulty concentrating,
struggling to make decisions,
feeling overwhelmed
constantly, worrying and
being forgetful.
How Hypopressives can help
Hypopresives release tension through the rhythmical breath work – this creates a calm mindfulness that reduces stress. Hypopressives slow the heart rate, the breath poses help to release muscle tension. the practice helps to create a sense of being present and being calm.
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Description of symptom
Symptoms may include anger/ irritability,
anxiety,
forgetfulness,
loss of self-esteem,
loss of confidence,
low mood and feelings of sadness or depression.
Poor concentration – often described as ‘brain fog’ and/or lost words.
How Hypopressives can help
Hypopressives will give you a great start in your healing journey. You will feel positive change from the very first work you will do on breath. As you start to see how interconnected your body is- you will begin to feel less lost and more in control and ready to take more action.
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Description of symptom
Emotional overwhelm may be caused by stress, traumatic life experiences, relationship issues, and much more. If you feel emotionally overwhelmed for an extended period of time.
How Hypopressives can help
Hypopressives give you space to breathe and regulate your nervous system. giving you something tangible to do to help you – making your healing not something out of control. When our nervous system is out of balance due to trauma or a feeling of being out of control or that everything has gotten too much for us. We get caught in a faster speed of breathing driven by our sympathetic branch of our CNS.
Hypopressives work carefully with the vagal nerve. The inhale activates our sympathetic/action response whist the exhale activates our parasympathetic vagal break – slowing our heart rate and regulating the sympathetic response. We are looking to exhale for twice the amount of time we inhale for to balance the nervous system with each breath we take.
Select the Symptom to learn more about it
Select the Symptom to learn more about it
Select the Symptom to learn more about it
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Hip Pain
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Description of symptom
Hip pain is a common complaint that can be caused by a wide variety of problems. The precise location of your hip pain can provide valuable clues about the underlying cause. Problems within the hip joint itself tend to result in pain on the inside of your hip or your groin. Hip pain on the outside of your hip, upper thigh or outer buttock is usually caused by problems with muscles, ligaments, tendons and other soft tissues that surround your hip joint.
How Hypopressives can help
Hypopressives improve resting tone in the muscles across the whole body. This can help stabilize joints where there is instability due to ligament or tendon laxity – this can be a real issue for some women during and after pregnancy.
Select the Symptom to learn more about it
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Poor breathing mechanics
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Sports induced asthma
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Jaw tension
Back to symptoms
Description of symptom
Breathing too fast, upper chest breathing, breathing into the belly, belly moving in on the inhale.
How Hypopressives can help
The breath work in Hypopressives calms the nervous system, which will help with anxiety and will help slow the breath. The focus on lateral and umbrella breathing will help to bring the breath to a more functional movement pattern.
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Description of symptom
Feeling breathless during exercise. Having to use an inhaler when exercising.
How Hypopressives can help
The breath work in Hypopressives calms the nervous system, which will help with anxiety and will help slow the breath. The focus on lateral and umbrella breathing will help to bring the breath to a more functional movement pattern.
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Description of symptom
Pain in the jaw area, sore teeth, tooth grinding at night, and sore neck. Hypertonic pelvic floor.
How Hypopressives can help
Hypopressives bring a awareness to holding excessive tension in the jaw. We cue the releasing and relaxing of the jaw throughout the exercises and breathwork. This building an awareness of the tension can help release the pelvic floor, neck and of course jaw. This leads to a more connected apnoea and a new ability to work muscle chains rather than just the jaw.
Select the Symptom to learn more about it
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Heaviness/Bulging Sensation
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Weak pelvic floor
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Low Libido
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Bladder leakage/incontinence
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Hemorrhoids
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Wideness/Vaginal gas/queefing
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Vaginal dryness
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Pain in pelvic floor
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Pain during intercourse
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Prolapse
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Heaviness/Bulging/Chafing
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Hypertonic pelvic floor
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Chafing
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Hypotonic/Weak Pelvic floor
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Abnormal Vaginal Discharge
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Vaginal Gas
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Cystocele
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Constipation
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Rectocele
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Vaginal Dryness/Vaginal Atrophy
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Uterine Prolapse
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Stress Incontinence
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Pelvic Pain
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Fecal incontinence
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Hypertonic Pelvic floor/Pelvic tension
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Painful Sex
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Burning pelvic pain
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Nocturia
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Mixed Incontinence
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Tailbone pain/Coccydynia
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Overflow Incontinence
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Fibroids/Cyst
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Functional Incontinence
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Levator Ani Avulsion/ partial avulsion
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Vaginal Vault prolapse
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Pudendal Neuralgia
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Enterocele
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Urge Incontinence
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UTI
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Vaginal laxity
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Poor resting tone
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Endometriosis
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Urinary incontinence
Back to symptoms
Description of symptom
This can feel like a dragging sensation, like a tampon is stuck inside, it will in all This can feel like a dragging sensation, like a tampon is stuck inside, it will in all likelihood feel heavier as the day goes on. sometimes it can feel sore like something is pulling inside. feel heavier as the day goes on. sometimes it can feel sore like something is pulling inside.
How hypopressives can help
Hypopressives reduce the pressure in the pelvis and the apnoea breath helps lift the pelvic organs back towards their positions in the pelvic bowl. The poses improve resting tone across the muscles and fascia chains helping to support the pelvic organs.
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Description of symptom
Pain, dragging sensation, wideness, reduced sensation, not functioning optimally.
How hypopressives can help
Hypopressives create a reflexive movement pattern between the thoracic diaphragm and the pelvic floor. Each exhale the pelvic floor becomes a little more engaged and toned. The muscles become more able to support the pelvic floor so the ligaments can have a chance to remodel.
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Description of symptom
Not wanting to have sex or just don’t have the urge anymore.
How Hypopressives can help
Hypopressives help by ensuring all the cells in the body are oxygenated. The pelvis becomes less congested. Hypopressives improve energy levels making us feel more like having sexual contact.
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Description of symptom
Leaking urine during everyday activities, such as lifting, bending, coughing, or exercising, being unable to hold in urine after feeling a sudden, strong urge to urinate, leaking urine without any warning or urge, being unable to reach a toilet in time, wetting your bed during sleep and leaking during sexual activity.
How Hypopressives can help
Hypopressives take the pressure off the bladder, the breath work and apnoea breaths help to bring the organs back into position and then the poses help to improve resting tone in the muscles and fascia slide and glide. this helps to support the organs whilst the ligaments remodel. The poses and breath work make us more aware of the postural habits that may be effecting our pelvic floor. We improve the resting tone in the pelvic floor and this also helps to avoid external irritation of the bladder.
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Description of symptom
Symptoms of piles include bright red blood after you poo, an itchy anus, and slimy mucus coming from your bottom.
Piles usually get better on their own. You can ease discomfort by avoiding constipation. You may need hospital treatment if your piles are severe.
It’s not clear what causes piles. You’re more likely to get them if you’re regularly constipated, pregnant or often push too hard when pooing.
How Hypopressives can help
Hypopressives reduce pressure on the pelvic floor. The breath work helps to reduce constipation.
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Description of symptom
Vaginal gas (vaginal flatulence or queefing) is when you pass gas from your vagina. The noise you hear is trapped air coming out of your vagina. It’s usually harmless and caused by sex, exercise or weak pelvic floor muscles.
How Hypopressives can help
Hypopressives create a synergistic movement pattern with the thoracic and pelvic diaphragms. This reflexive movement help to create engagement of the pelvic muscles, ligaments, tendons creating a functional toned pelvic floor and pelvis that will be less likely to queef.
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Description of symptom
Is for the most part a symptom of the change in estrogen levels as we pass through peri menopause to menopause.
How Hypopressives can help
Hypopressives help by keeping the vaginal walls moving and working. They are muscles this helps combat in some part the vaginal atrophy that is associated with the loss of moisture in the vagina once we are past our fertile years.
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Description of symptom
Pain in the pelvic floor can come from so many different issues. It can be due to laxity in the ligaments due to relaxing during pregnancy and post pregnancy. It can be because you have hyper mobility in the ligaments in your body and as we age or due to pregnancy the area around the pubic symphysis or coccyx, sacral area can become stretched or lengthened and this can cause movement that can create pain.
How Hypopressives can help
Hypopressives take the pressure off the bladder, the breath work and apnoea breaths help to bring the organs back into position and then the poses help to improve resting tone in the muscles and fascia slide and glide. this helps to support the organs whilst the ligaments remodel. The poses and breath work make us more aware of the postural habits that may be effecting our pelvic floor. We improve the resting tone across our whole body and this can help support across the joints creating an environment where the ligaments and tendons have support to remodel.
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Description of symptom
This can be because of a hypertonic pelvic floor. It can be because of sexual trauma. It can be because of STD’s as well (so get checked by your doctor just in case). It can also be due to the drying of the vagina during perimenopause and menopause and can also be during breastfeeding.
How Hypopressives can help
Hypopressives as a whole holistic program look at creating functional reflexive movement in the pelvic floor. This will encourage the pelvic floor to let go of the excessive tension it is holding as we integrate back into being part of the team. For menopause the movement of the vagina as a muscle will help to keep atrophy at bay as much as we can.
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Description of symptom
Prolapse is when the organs in the pelvic bowl are being pulled down – for cystocele and uterine prolapse, rectocele and urethrocele the organs are moving towards the entrance of the vagina. For rectal prolapse it is the the rectum prolapsing out of the anus.
How Hypopressives can help
Hypopressives help by reducing pressure on the pelvic floor, lifting the pelvic organs and then the poses help improve resting muscle and fascia tone thus supporting the organs in place.
Back to symptoms
Description of symptom
This can feel like a dragging sensation, like a tampon is stuck inside, it will in all likelihood feel heavier as the day goes on. sometimes it can feel sore like something is pulling inside.
How Hypopressives can help
Hypopressives reduce the pressure in the pelvis and the apnoea breath helps lift the pelvic organs back towards their positions in the pelvic bowl. The poses improve resting tone across the muscles and fascia chains helping to support the pelvic organs.
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Description of symptom
When muscles, fascia and other structures of the pelvic floor become tight and restricted which can result in pain and issues with bowel, bladder, and sexual function.
How Hypopressives can help
Hypopressives help the body relearn how to release the pelvic floor. The breath work engages the release on the inhale and the contraction on the exhale- once your body begins to trust this movement pattern it becomes reflexive throughout the day and release its holding pattern.
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Description of symptom
Caused by repeated friction (through skin-to-skin or skin-to-material contact) and moisture, especially during warm weather. This may be also caused by physical activities, tight clothes, obesity, irritant, breastfeeding, and prolapse
How Hypopressives can help
Hypopressives start to create lift in the pelvic floor – moving the pelvic organs back to a higher place in the pelvic bowl.
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Description of symptom
Low muscle tone, and your pelvic floor muscles do not have the strength to properly position and stabilize your pelvis to support good bladder/bowel function.
How Hypopressives can help
Hypopressives help the body relearn how to release and contract the pelvic floor. The breath work engages the release on the inhale and the contraction on the exhale- once your body begins to trust this movement pattern it becomes reflexive throughout the day and release its holding pattern.
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Description of symptom
A change in the color or smell of the discharge, and irritation, itchiness, or burning in or around your vagina
How Hypopressives can help
Hypopressives can help with some of the symptoms of menopause or irritation due to a drop in estrogen during breast feeding. The breath work creates homeostasis in the nervous system – Paced breathing compared with usual breathing for hot flashes” they found that 15 minutes of breath work TWICE daily not only reduces hot flushes but also reduced PMS symptoms and headaches while improving mood, stress tolerance, and sexual function.
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Description of symptom
Hearing and feeling air escape from your vagina, similar to hearing a fart from your rectum.
How Hypopressives can help
Hypopressives create a synergistic movement pattern with the thoracic and pelvic diaphragms. This reflexive movement help to create engagement of the pelvic muscles, ligaments, tendons creating a functional toned pelvic floor and pelvis that will be less likely to queef.
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Description of symptom
The vaginal wall towards the bladder bulges into the vaginal canal.
How Hypopressives can help
Hypopressives engage the anterior chain activating this fascia connection from the detrusor muscle though the medium ligament through the thoracic diaphragm. The gradual rise of the diaphragm during the exhale and during the diaphragms ascent in apnoea.
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Description of symptom
Most commonly occurs when waste or stool moves too slowly through the digestive tract or cannot be eliminated effectively from the rectum, which may cause the stool to become hard and dry.
How Hypopressives can help
The breath work in Hypopressives helps to engage the digestive system by mobilizing the lymphatic system. The actual umbrella breath can help relax the sphincter on the exhale. The calming of the nervous system also creates less anxiety around toileting and this reduces the tension that can contribute to constipation.
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Description of symptom
Vaginal wall towards the rectum gets pulled into the vagina.
How Hypopressives can help
Hypopressives engage the posterior chain activating this fascia connecting and as a part of the myofascial chains from the feet, calves, hamstrings, glutes, back extensors, psoas, trapezius and over the top of the head to the forehead. The gradual rise of the diaphragm during the exhale and during the diaphragms ascent in apnoea activate the psoas which is one the support muscles for the posterior section of the pelvic floor and pelvis. This combined with the anterior section of the fascia chains help to create more integrity withing the lower pelvis and improving the tone of the supporting fascia.
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Description of symptom
Dry, itchy skin in the vaginal area as well as pain and discomfort.
How Hypopressives can help
Hypopressives help by keeping the vaginal walls moving and working. They are muscles this helps combat in some part the vaginal atrophy that is associated with the loss of moisture in the vagina once we are past our fertile years.
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Description of symptom
The cervix and uterus is being pulled down in the vaginal canal toward the vaginal opening.
How Hypopressives can help
Hypopressives create a synergistic movement pattern with the thoracic and pelvic diaphragms. This reflexive movement help to create engagement of the pelvic muscles, ligaments, tendons creating a functional toned pelvic floor- this helps to draw the uterus back up- the activation of the whole pelvic floor also helps to strengthen and tone the vagina itself which helps to support the cervix.
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Description of symptom
Unintentional loss of urine prompted by physical movement or activity that puts pressure on your bladder, such as coughing, sneezing, laughing or exercising.
How Hypopressives can help
Stress incontinence is caused by an increase in intra abdominal pressure which creates a downwards pressure on a pelvic floor in trauma. Hypopressives balance pressure in the body and lift pressure off the pelvic floor during the exhale and apnoea breath.
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Description of symptom
Tenderness, soreness, aching, discomfort, sharp or piercing pain at any given moment in your pelvic floor or pelvis.
How Hypopressives can help
Hypopressives take the pressure off the bladder, the breath work and apnoea breaths help to bring the organs back into position and then the poses help to improve resting tone in the muscles and fascia slide and glide. this helps to support the organs whilst the ligaments remodel. The poses and breath work make us more aware of the postural habits that may be effecting our pelvic floor. We improve the resting tone across our whole body and this can help support across the joints creating an environment where the ligaments and tendons have support to remodel.
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Description of symptom
A sudden need to go to the toilet but are unable to reach a toilet in time.
How Hypopressives can help
Hypopressives increase the teamwork across the muscles and fascia in the pelvic floor- they also engage myofascial chains part of the posterior chain is the psoas that connects from the thoracic diaphragm through the pelvis to the femur increasing the tone within the posterior pelvic floor. The poses we use help to re-engage the glutes in a responsive, functional way an the glutes feed into the levator ani muscle which surrounds, supports and helps facilitate the opening of anus. There are also connections to the sacrotuberous ligament which supports the pelvis and is the receiver of the majority of muscle fibres from the glutes. This then has connections with the falciform ligament of the liver which is also part of the anterior fascia chain.
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Description of symptom
Tightness in your pelvic floor, also called pelvic tension. May create pain and discomfort.
How Hypopressives can help
Hypopressives help the body relearn how to release the pelvic floor. The breath work engages the release on the inhale and the contraction on the exhale- once your body begins to trust this movement pattern it becomes reflexive throughout the day and release its holding pattern.
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Description of symptom
Pain only at sexual entry, pain with every penetration, deep pain during thrusting and may last hours after intercourse.
How Hypopressives can help
Hypopressives help the body relearn how to release the pelvic floor. The breath work engages the release on the inhale and the contraction on the exhale- once your body begins to trust this movement pattern it becomes reflexive throughout the day and release its holding pattern.
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Description of symptom
Burning pain or aching pain or throbbing pain during intercourse and lasting hours after intercourse.
How Hypopressives can help
Hypopressives help with the pain through the breath work calming the nervous system response. They also lift the organs away from the entrance of the vagina.
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Description of symptom
Waking up during the night to urinate.
How Hypopressives can help
Hypopressives help calm the nervous system, activate the nerve-endings and create a lift in the organs so that nocturia stops.
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Description of symptom
You experience intense urges to pass urine, few seconds between the need to urinate and the release of urine, and unintentional loss of urine prompted by physical movement or activity that puts pressure on your bladder, such as coughing, sneezing, laughing or exercising.
How Hypopressives can help
Mixed incontinence is caused by an increase in intra abdominal pressure which creates a downwards pressure on a pelvic floor in trauma. Hypopressives balance pressure in the body and lift pressure off the pelvic floor during the exhale and apnoea breath. There can also be an element of nerve damage especially with urge incontinence and functional incontinence. The breath work brings a homeostasis to the nervous system which means that the opening and closing of the urethra will start happening when it is supposed to.
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Description of symptom
Tenderness paired with a dull, achy pain in the tailbone area, at the very bottom of the spine, between the buttocks.
How Hypopressives can help
Hypopressives help to lift pressure off the tailbone by strengthening and engaging myofascial chains. The breath work helps to release any tension and tone the muscles to help support the coccyx at the same time.
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Description of symptom
The bladder cannot completely empty when you pass urine or when your bladder cannot store any urine at all, which causes you to pass urine constantly or have frequent leaking.
How Hypopressives can help
Overflow incontinence is caused by an increase in intra abdominal pressure which creates a downwards pressure on a pelvic floor in trauma. Hypopressives balance pressure in the body and lift pressure off the pelvic floor during the exhale and apnoea breath. There can also be an element of nerve damage especially with urge incontinence and functional incontinence. The breath work brings a homeostasis to the nervous system which means that the opening and closing of the urethra will start happening when it is supposed to.
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Description of symptom
Intramural fibroids grow within the muscular uterine wall. Submucosal fibroids bulge into the uterine cavity. Subserosal fibroids project to the outside of the uterus. Symptoms include heavy menstrual bleeding, menstrual periods lasting more than a week, pelvic pressure or pain, frequent urination, difficulty emptying the bladder, constipation and backache or leg pains.
How Hypopressives can help
Hypopressives help lift pressure off the pelvic floor and decongest the pelvis. The breath work helps with any pain.
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Description of symptom
Leaking urine during day-to-day activities, feeling a sudden and strong urge to urinate, wetting the bed while sleeping and/or leaking urine without any urge and failing to make it to the toilet in time.
How Hypopressives can help
Functional is caused by an increase in intra abdominal pressure which creates a downwards pressure on a pelvic floor in trauma. Hypopressives balance pressure in the body and lift pressure off the pelvic floor during the exhale and apnoea breath. There can also be an element of nerve damage especially with urge incontinence and functional incontinence. The breath work brings a homeostasis to the nervous system which means that the opening and closing of the urethra will start happening when it is supposed to.
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Description of symptom
Tearing of the levator ani muscle on the pubic bone.
How Hypopressives can help
The levator ani muscle is a group of muscles – if one has been damaged we then have to work with increasing resting tone in the others. The major function of the levator ani muscle is supporting and raising the pelvic visceral structures. It also helps in proper sexual functioning, defecation, urination, and allowing various structures to pass through it. It is composed of three parts puborectalis, pubococcygeus, and the iliococcygeus muscle. Collective as the levator ani muscle, it gives structural support to abdominopelvic visceral organs, helps maintain intraabdominal pressure, assists during respiration, and aids in defecation and urination.
The levator ani muscle helps to manage mechanical pressures during movement; it is important for the distribution of loads during walking and the movements of the trunk and limbs.
During breathing, the muscle is under the control of the upper breathing centers; during inhalation, it releases, while during exhalation, it contracts.
And it is through the breath work in Hypopressives we will be able to improve the whole team connection to help create a functional pelvic floor – even though our clients may have a partial or full avulsion.
A 2012 study showed that the levator ani muscle is in direct connection with the gluteus maximus muscle via a connective tissue bridge at the level of the ischioanal fossa.
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Description of symptom
The top of your vagina (known as the “vaginal vault”) droops down into your vaginal canal. This usually occurs in people who have had a hysterectomy (removal of your uterus).
How Hypopressives can help
Hypopressives create a synergistic movement pattern with the thoracic and pelvic diaphragms. This reflexive movement help to create engagement of the pelvic muscles, ligaments, tendons creating a functional toned pelvic floor- this helps to draw the vaginal wall back up- the activation of the whole pelvic floor also helps to strengthen and tone the vagina.
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Description of symptom
Long-term pelvic pain that originates from damage or irritation of the pudendal nerve – a main nerve in the pelvis. Shooting, aching, burning or stabbing, tingling, prickling or numbing, hurting worse in the evening and feeling better in morning.
How Hypopressives can help
Hypopressives help by re-educating the pelvic floor into learning to contract and extend – this helps take any pressure off the pudendal nerve which may be creating discomfort. The breath work and apnoea are key here.
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Description of symptom
The vaginal wall towards the small intestine gets pulled into the vagina.
How Hypopressives can help
Hypopressives create a synergistic movement pattern with the thoracic and pelvic diaphragms. This reflexive movement help to create engagement of the pelvic muscles, ligaments, tendons creating a functional toned pelvic floor- this helps to draw the pelvic viscera gradually up – the activation of the whole pelvic floor also helps to strengthen and tone the pelvis.
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Description of symptom
You experience intense urges to pass urine. There are often only a few seconds between the need to urinate and the release of urine.
How Hypopressives can help
Urge incontinence is caused by an increase in intra abdominal pressure which creates a downwards pressure on a pelvic floor in trauma. It can also be caused by irritation to the bladder. it is important to maintain great posture and sit on your sitting bones! Hypopressives balance pressure in the body and lift pressure off the pelvic floor during the exhale and apnoea breath. There can also be an element of nerve damage especially with urge incontinence and functional incontinence. The breath work brings a homeostasis to the nervous system which means that the opening and closing of the urethra will start happening when it is supposed to.
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Description of symptom
A strong urge to urinate that doesn’t go away, burning feeling when urinating, urinating often, and passing small amounts of urine, urine that looks cloudy, urine that appears red, bright pink or cola-colored — signs of blood in the urine, strong-smelling urine and pelvic pain.
How Hypopressives can help
UTI’s is caused by an increase in intra abdominal pressure which creates a downwards pressure on a pelvic floor in trauma this can create a shorter urethra track which can lead to more UTI’s . It can also be caused by irritation to the bladder. it is important to maintain great posture and sit on your sitting bones! Hypopressives balance pressure in the body and lift pressure off the pelvic floor during the exhale and apnoea breath. The breath work brings a homeostasis to the nervous system which means that the opening and closing of the urethra will start happening when it is supposed to.
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Description of symptom
A sensation of vaginal looseness.
How Hypopressives can help
Hypopressives create a synergistic movement pattern with the thoracic and pelvic diaphragms. This reflexive movement help to create engagement of the pelvic muscles, ligaments, tendons creating a functional toned pelvic floor and pelvis that will be less likely to queef.
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Description of symptom
Muscles in the pelvic floor become too tense and are unable to relax.
How Hypopressives can help
Hypopressives are a whole body toning experience – the tensioning creates tone in the fascia and muscles- the poses create tone in the postural muscles and the breath work creates tone in the viscera and diaphragm and pelvic floor.
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Description of symptom
This is a condition in which the uterus lining tissue begins growing outside the uterus. It can create pelvic tenderness that may be described as hip pain by patients. In this condition, you will feel pain from the spine and back around the hip and buttocks too. You may suffer from sciatica as well that can cause pain in the hip or the back. Endometriosis can be in other parts of the body too.
How Hypopressives can help
Imagine if we could massage the pelvic organs all day long, even without thinking about it? All you have to do is … breathe.
Hypopressives help us relearn how to breathe. People are generally much more oxygen starved than we know. Most of us never learned to use our breath in the right capacity, and we end up shallow breathing from our upper chest all-day-long. All-life-long. This not only makes us oxygen starved, and therefore chronically fatigued (cue one aspect of, endometriosis), but it also creates stagnation in the abdominal and pelvic cavity by not allowing these areas movement.
If you have endometriosis on your diaphragm this is especially important because it means you probably haven’t activated your diaphragm in a very long time. Your diaphragm is a muscle, not an organ, so if you haven’t been actively using it it’s been in “off” mode for as long as you’ve been chest breathing. Like other muscles, start using it and watch the circulation flood through, watch it get stronger, and watch the endo lesions start to lessen as your cells become healthier.
Back to symptoms
Description of symptom
Leaking urine when coughing, sneezing, laughing, or exercising, Feeling sudden, uncontrollable urges to urinate, frequent urination, waking up many times at night to urinate and urinating during sleep.
How Hypopressives can help
Urinary incontinence is caused by an increase in intra abdominal pressure which creates a downwards pressure on a pelvic floor in trauma. It can also be caused by irritation to the bladder. it is important to maintain great posture and sit on your sitting bones!
Hypopressives balance pressure in the body and lift pressure off the pelvic floor during the exhale and apnoea breath. There can also be an element of nerve damage especially with urge incontinence and functional incontinence. The breath work brings a homeostasis to the nervous system which means that the opening and closing of the urethra will start happening when it is supposed to.
Select the Symptom to learn more about it
Back to symptoms
Description of symptom
Unspecified
How Hypopressives can help
Unspecified
Benefits
- Assists in healing core & pelvic floor issues
- Increases circulation & fluidity
- Dissolves scar tissue & adhesions
- Reduces pressure in the pelvis and abdomen
- Restores pelvic and abdominal tissues
- Creates a taller posture
- Repairs the nervous system
- Calms the mind – slows down thoughts
- Increases overall energy & outlook
- Reduces stress & anxiety
Introducing
Hypopressives Training Course
Get all the benefits of hypopressives to feel the strongest you have ever been.
This is what sets our online program apart:
- LIFETIME invite to our weekly calls
- DEDICATED Q&A time every session
- Interviews, inspirational content & events
- Get supported every step of the way
- Personalised to your needs
- Video, audio & text support
- 10 min videos per day
- Watch on any device
- Easy to follow with clear instructions and captions
+1000 women have taken Hypopressives Course to reclaim their health
“A part of the testimonial that is valuable for someone wanting to buy from you”
Samar
“A part of the testimonial that is valuable for someone wanting to buy from you”
Julie
Hypopressives Training Course
One-of-a-kind program
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| Daily 10 min flows |
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| Price | Free |
$100-$200 per session |
$119 one-time payment |
Course content
We've carefully designed every module to help you reverse or prevent pelvic issues from the comfort of your own home.
Setting the foundations
What to expect in this course.
How to get the most out of this course.
Connecting with your practitioners.
Contraindication, risks & responsibilities.
Your safe zone to learn hypopressives.
Alignment
Key principles & fundamentals.
The magic of myofascial slings.
Exercises to activate from head to toe.
Improving your posture.
Lateral breath
Connecting with your diaphragm
Optimizing breathing patterns
Elongation of the spine
Your Oxygen High
Apnea
Deepen your calm
Hypoxic training Creating “the lift" Increasing digestion
Hypopressive flows
Combining alignment, lateral breath & apnea in a sequence
Morning / Afternoon / Evening Flows
Mix & match combinations
Exceptional support that not only offered expert knowledge and tools for women health issues, but genuine care for you as an individual. Filippa and her team are someone I learned to trust with my sensitive issues, their advice was personalised, and I received good results.
Wendy Daniels
Exceptional support that not only offered expert knowledge and tools for women health issues, but genuine care for you as an individual. Filippa and her team are someone I learned to trust with my sensitive issues, their advice was personalised, and I received good results.
Wendy Daniels
Exceptional support that not only offered expert knowledge and tools for women health issues, but genuine care for you as an individual. Filippa and her team are someone I learned to trust with my sensitive issues, their advice was personalised, and I received good results.
Wendy Daniels
Exceptional support that not only offered expert knowledge and tools for women health issues, but genuine care for you as an individual. Filippa and her team are someone I learned to trust with my sensitive issues, their advice was personalised, and I received good results.
Wendy Daniels
Here are answers to questions you might have
The short answer is that you want to get the apnea right along with your alignment. Doing it wrong can create more pressure worsening the symptoms of pelvic floor dysfunction. We avoid this by pairing you with a dedicated practitioner who follows your progress, suggests corrections (digitally) and manually unlocks more practice videos only when you get the basics right.
Hypopressives have been in practice since the 1980s and are the go-to solution for women healing PFD & DR in countries like Canada and Spain. And they are growing in popularity in the UK, throughout other European countries, and the U.S.
Plus, science supports the effectiveness of these exercises.
The science shows that practicing hypopressives improves circulation and fluidity in your body. It also activates the fascia (connective tissue), nerve endings, and muscles too, particularly in your pelvic floor and abdominal cavity.
The science shows that practicing hypopressives improves circulation and fluidity in your body. It also activates the fascia (connective tissue), nerve endings, and muscles too, particularly in your pelvic floor and abdominal cavity.
In addition, these exercises activate the parasympathetic (“rest and digest”) nervous system to create calm & balance in your body. The scientific term for this is homeostasis.
Lastly, you can decide if this program will work for you by reading or listening to the real-life stories from women in our community who’ve healed by using hypopressives.
Physical symptoms:
- Prolapse
- Cystocele
- Enterocele
- Rectocele
- Uterine Prolapse
- Vaginal Vault
- Heaviness/Bulging/Chafing
- Stress Incontinence
- Urge Incontinence
- Overflow Incontinence
- Functional Incontinence
- Nocturia (Incontinence)
- Mixed Incontinence
- Diastasis-Recti
- Pelvic Pain
- Pelvic Burning
- Painful Sex
- Lower Back Pain
- Hip Pain
- Hypertonic Pelvic Floor/Pelvic Tension
- Vaginal Gas/Vaginal Wideness
- Vaginal Dryness/Vaginal Atrophy
- Abnormal Vaginal Discharge
- Hemorrhoids
- Fibroids/Cysts
- Levator Ani Avulsion
- Pudendal Neuralgia
- Low Libido
- Hypotonic Pelvic Floor/Weak Pelvic Floor
- Tailbone Pain/Coccydynia
- Constipation
- Belly pooch or bulge
- Coning: Abs poke out like a shark fin
- Doming: Long hole between the abs like a crater
- Pain or difficulty lifting objects
- Pain or discomfort when walking
- Pain or discomfort when doing everyday tasks and activities
- Softness around belly button
- Jelly-like feeling around belly button
- Look 4 or 5 months pregnant
- Always hunching / poor posture
- Torso looks/feels wider
- Wet yourself when sneezing/laughing/coughing
- Look and feel bloated
- Feel weak in the core
- Hernia
Emotional Symptoms:
- Overwhelmed
- Scared/Fearful
- Frustrated
- Depressed
- Anxious
- Feeling Stuck
- Not good enough
- Anger
- Shame
- Grief
- Unattractive/Not Confident
- Confusion
- Guilt
- Numb
- Broken
- Isolated
- Regret
- Burdened
- Betrayed
- Limited
- Low Energy
- Feeling Lost
- Weakness
- Isolation
- Uncomfortable
We recommend you practice Hypopressives every day for 10 to 15 minutes. This is the average length of one video. If you have the time and want to get extra practice, you can repeat the same video twice, or do the next video on the list.
Again, it’s important that you practice in the same order in which you find the videos. And please don’t practice more than 30 minutes a day of these exercises, as this would be too much for the diaphragmatic muscles.
It’s important that you practice on an empty stomach, such as first thing in the morning before you eat breakfast. Or 30 minutes before you go to bed.
The afternoon works too, but make sure you do the exercise at least 1 hour (or more) after you’ve eaten.
At MoonRise we believe everyone is capable of getting better.
Yet, there is no exact timeline of when you can expect results because healing is very individual. Some women notice a significant change after 3 to 6 months. While some may experience that sooner.
We know you are eager to relieve symptoms and achieve better health. But, we’ve seen the best results in women who don’t set expectations or timelines in their mind (yes, this is hard not to do!), but who keeps doing the work no matter what.
Just like life, a stress-free approach to healing, is to take it one breath, one moment, and one day at a time.
Firstly, to experience improvements, it’s crucial you practice hypopressives for 10 to 15 minutes a day, every day. Of course, there will be days you won’t be able to for various reasons – but the objective is consistency, because that’s what makes results possible.
Also, you will need a few things to do these exercises such as a yoga mat (or soft surface), a chair, and a small ball – similar to the size of a tennis ball. Also, extra props such as a blanket or pillow are optional if you’d like some additional comfort or support.
You have unlimited LIFETIME access to the videos of this program. You also have unlimited LIFETIME Access to our LIVE Classes including Q&A time. And yes, you have unlimited access for 1-1 support to ensure you are doing the method right. In short, this program has you covered
If you have done the exercises as intended, communicate your needs with us and still don’t see any improvement after 90 days, we will refund your money back.
Yes, given our personal experience with Hypopressives and the experience of our customers, Hypopressives have proven to be superior to Kegels & safer than surgery.
Let us explain more.
For starters, Kegels only aim to strengthen the pelvic floor muscles. And when over-doing them, they create more tension in the pelvic floor. Also, they don’t repair scar tissue or create a lift the way Hypopressives do.
Also, Hypopressives improve circulation and fluidity in the pelvic and abdominal tissues and hydrate the fascia in your pelvic floor, making it more reflexive (i.e. less tense). Kegels can’t do this.
And when it comes to surgery for PFD or DR, hypopressives are much safer, since surgeries come with risks and there is no guarantee the surgery will be effective or that the PFD or DR won’t come back later.
Pre-requisites &
Contraindications
It’s critical to follow the hypopressives exercise videos in the order they appear.
Once you get through all of them, you can go back to doing your favorites or build your own weekly hypopressives schedule, based on the recommendations we provide in the course.
Optional:
- Equipment to do these exercises such as a yoga mat, a chair, and a small ball (similar to the size of a tennis ball).
- Extra props such as a blanket or pillow are optional if you’d like some additional comfort or support.
Hypopressives are not for you if you have any of the following contraindications:
- Any transplant surgery
- Any heart surgery
- Any surgery on the internal organs (not including a hysterectomy)
- Ehlers–Danlos syndrome – vascular
Pregnant women are not advised to do the apnea holds while lateral breath & alignment can be beneficial.
Have questions? Contact us
Money-back guarantee
To give you complete peace of mind, we offer a full money-back guarantee if you experience no improvements after following our program. We are committed to help women reclaim their health and we do not take your money or time for granted!
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