Hypopressive Exercises are a full-body breathing technique , that reduce pressure in your core & pelvic floor. 10 minutes a day is all you need to rejuvenate your overall health and well-being.
Reverse a range of symptoms with 10 minutes of daily Hypopressives
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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.
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.
Pain, dragging sensation, wideness, reduced sensation, not functioning optimally.
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.
Not wanting to have sex or just don’t have the urge anymore.
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.
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.
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.
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.
Hypopressives reduce pressure on the pelvic floor. The breath work helps to reduce constipation.
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.
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.
Is for the most part a symptom of the change in estrogen levels as we pass through peri menopause to menopause.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
Hypopressives start to create lift in the pelvic floor – moving the pelvic organs back to a higher place in the pelvic bowl.
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.
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.
A change in the color or smell of the discharge, and irritation, itchiness, or burning in or around your vagina
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.
Hearing and feeling air escape from your vagina, similar to hearing a fart from your rectum.
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.
The vaginal wall towards the bladder bulges into the vaginal canal.
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.
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.
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.
Vaginal wall towards the rectum gets pulled into the vagina.
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.
Dry, itchy skin in the vaginal area as well as pain and discomfort.
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.
The cervix and uterus is being pulled down in the vaginal canal toward the vaginal opening.
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.
Unintentional loss of urine prompted by physical movement or activity that puts pressure on your bladder, such as coughing, sneezing, laughing or exercising.
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.
Tenderness, soreness, aching, discomfort, sharp or piercing pain at any given moment in your pelvic floor or pelvis.
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.
A sudden need to go to the toilet but are unable to reach a toilet in time.
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.
Tightness in your pelvic floor, also called pelvic tension. May create pain and discomfort.
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.
Pain only at sexual entry, pain with every penetration, deep pain during thrusting and may last hours after intercourse.
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.
Burning pain or aching pain or throbbing pain during intercourse and lasting hours after intercourse.
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.
Waking up during the night to urinate.
Hypopressives help calm the nervous system, activate the nerve-endings and create a lift in the organs so that nocturia stops.
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.
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.
Tenderness paired with a dull, achy pain in the tailbone area, at the very bottom of the spine, between the buttocks.
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.
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.
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.
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.
Hypopressives help lift pressure off the pelvic floor and decongest the pelvis. The breath work helps with any pain.
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.
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.
Tearing of the levator ani muscle on the pubic bone.
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.
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).
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.
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.
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.
The vaginal wall towards the small intestine gets pulled into the vagina.
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.
You experience intense urges to pass urine. There are often only a few seconds between the need to urinate and the release of urine.
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.
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.
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.
A sensation of vaginal looseness.
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.
Muscles in the pelvic floor become too tense and are unable to relax.
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.
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.
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.
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.
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.
Constipation, straining to defecate, urine or stool leakage, and experiencing a frequent need to pee.
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.
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.
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.
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
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.
Poor foot mechanics, inability to mobilize toes, poor balance, pubic symphysis pain, and sacral pain.
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.
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.
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.
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.
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.
Back pain, early morning stiffness, and a stooped posture with any as appetite loss, weight loss, fatigue, fever, anemia, eye inflammation, and digestive illness.
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.
Unspecified low back pain.
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.
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.
Hypopressives can help with posture in spina bifida and incontinence. this is through the whole postural awareness – bio tensegrity and breath work.
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.
Hypopressives can help with posture in spina bifida and incontinence. This is through the whole postural awareness – bio tensegrity and breath work.
A laxity in the joints.
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.
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.
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.
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.
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.
Lower back pain, arch in your back and a pelvis tilt that together make your buttocks and stomach protrude.
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.
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.
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.
This is when the scar tissue from the c-section becomes stuck (the different layers adhere together, creating a shelf above the scar.
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.
Rounded shoulders, a forward head position, and a curved or slouched back.
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.
Refers to a protrusion or a noticeable roundness in the abdominal area, specifically the lower abdomen.
Hypopressives can help reduce a belly pooch or bulge by strengthening the deep core muscles and improving intra-abdominal pressure regulation, which can lead to a flatter abdominal appearance. This technique can also enhance muscle tone in the abdominal area, contributing to a more toned and tightened midsection over time.
Refers to a phenomenon where a person’s abdominal muscles (abs) become very defined and prominent, resembling the shape of a shark fin.
Hypopressives can help with coning during pregnancy or postpartum by promoting better intra-abdominal pressure distribution and reducing the strain on the abdominal muscles. This can minimize the risk of coning, which occurs when the abdominal muscles separate and form a visible ridge in the midline, and support core strength and function during and after pregnancy.
Long hole between the abs like a crater.
Hypopressives can help with diastasis recti, often referred to as “doning,” by strengthening the deep core muscles and encouraging proper alignment of the abdominal muscles. This can aid in closing the gap between the rectus abdominis muscles and improving overall abdominal function, reducing the appearance of diastasis recti over time.
Sensation of softness or a squishy texture when touching or pressing on the area around the belly button.
Hypopressives can help reduce the jelly-like feeling around the belly button by strengthening the deep core muscles and improving muscle tone in the abdominal area. This can provide better support to the abdominal wall, potentially reducing the sensation of laxity or weakness in the belly button region.
Weakness, reduced strength, or discomfort when attempting to lift even relatively light items.
Hypopressives can help with pain or difficulty lifting objects by enhancing core strength and stability. Strengthening the deep core muscles through hypopressive exercises can provide better support to the spine and reduce the risk of strain or injury while lifting, making it easier and less painful to lift objects.
Sensation of unease, pain, or unpleasantness experienced while walking.
Hypopressives can help alleviate pain or discomfort when walking by improving overall core stability and posture. By strengthening the deep core muscles and promoting better alignment, this technique can reduce strain on the back and pelvis, potentially leading to a more comfortable and pain-free walking experience.
Refers to a sense of unease, pain, or unpleasantness experienced while performing regular daily activities.
Hypopressives can help reduce pain or discomfort during everyday tasks and activities by enhancing core strength and stability, which can provide better support to the spine and pelvis. Improved posture and muscle tone from hypopressive exercises can contribute to a decreased risk of strain or discomfort while performing common daily tasks.
Refers to a situation where a person’s abdominal region appears enlarged or protruded, resembling the appearance of someone who is around 4 to 5 months into a pregnancy.
Hypopressives may help reduce the appearance of looking 4 or 5 months pregnant by toning and strengthening the abdominal muscles. This can lead to a flatter and more toned midsection, potentially reducing the visual protrusion of the belly associated with pregnancy or abdominal bloating.
Refers to discomfort or pain experienced in the region of the back below the ribcage and above the buttocks.
Hypopressives engage the myofascial posterior chain, promoting better posture and reducing reliance on the back muscles for support. Research in 2019 suggests that mobilizing the thoracolumbar fascia through hypopressives can alleviate persistent back pain by addressing fascial tension and promoting suppleness.
Often used metaphorically to describe a sensation or appearance of being excessively full, swollen, or distended.
Hypopressives can help alleviate the look and feel of bloating by promoting better intra-abdominal pressure regulation and core muscle engagement. Strengthening the deep core muscles through this technique can aid in supporting the digestive organs and improving overall abdominal function, potentially reducing the sensation of bloating and its visible effects.
Refers to a perception or sensation that the width of their upper body, particularly the area between the waist and shoulders, appears or feels broader than usual.
Hypopressives can help create a narrower and more toned torso by strengthening the deep core muscles and improving posture. This can lead to improved spinal alignment and a more streamlined appearance, reducing the sensation of width in the torso.
Lack of firmness or tension in the region around the belly button.
Hypopressives can help reduce softness around the belly button by toning and strengthening the deep core muscles. As these muscles become more developed, they provide better support to the abdominal area, potentially reducing the soft and lax feeling around the belly button.
Medical condition that occurs when an organ or tissue protrudes through a weak spot or opening in the surrounding muscles or connective tissues.
Feeling like there is no way forward either emotionally or physically.
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.
A feeling of not being able to follow through with things. Not sure if Hypopressives will ever actually 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.
Fast breathing, poor sleep, teeth grinding, stress, relationship issues.
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.
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)
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.
Wanting to hide away, being tearful, feeling overwhelmed and thinking of what if’s.
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.
Not knowing what’s best for yourself when it comes to health, not knowing how to help yourself.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Breathing too fast, upper chest breathing, breathing into the belly, belly moving in on the inhale.
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.
Feeling breathless during exercise. Having to use an inhaler when exercising.
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.
Pain in the jaw area, sore teeth, tooth grinding at night, and sore neck. Hypertonic pelvic floor.
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.
Regain your health without the price tag. Feel supported & thrive!
My journey to hypopressives began after first experiencing horrendous incontinence (I could not drive or be driven anywhere without having to stop every 5-10 minutes to pee) then giving myself gallstones by not drinking anything for fear of peeing my pants at work, then finally the icing on the cake discovering I had a prolapse shortly after the birth of my second boy (I had whooping cough when I was 7 months pregnant) and I like so many other women had no idea what was happening to me.
In the UK we have an out of hours service called NHS 24 I called them in a panic, frightened, worried that the whole of my insides might fall out! The advice was to keep my legs elevated as much as possible throughout the weekend (like that was going to be practical as I had two children under 2).
I spent hours on the inter web trying to find a more doable solution and I found a bio by Trista Zinn – she contacted Tamara Rial and they found Sally Scott in Edinburgh who had done the level 1 training. It was a remarkable feat of womanhood that helped to turn the darkness to into something positive and hopeful.
After having such success with hypopressives myself within a relatively short space of time initially the incontinence and as I became more diligent the bulging (like the feeling of a tampax falling out) started to slowly improve with some days actually forgetting I had a prolapse.
Buoyed by the changes in my own situation I realised that I had to start the process of breaking the feeling of shame that so many women feel. I took the plunge, invested in me and took initially the level 1 course in London with Tamara and Trista.
I have now been coaching hypopressives since 2012 and offer group classes, 1-2-1 sessions and workshops.
My Hypopressive journey started with my personal need to restore my pelvic floor and reduce my bladder prolapse.
I was not postpartum when I was diagnosed with prolapse. I was nearing menopause.
The day I was diagnosed was one of the darkest days of my life. I was asked not to do any of my favorite activities like running, cycling which removed all my coping mechanisms.
I was down and I felt hopeless. Then I discovered Hypopressives.
Looking back on the darker days of the bladder prolapse diagnosis, I would have never imagined being where I am today.
Hypopressive training was THE turning point in restoring my pelvic floor and eliminating any signs of prolapse.
Hypopressives truly pulled me out of the dark in more ways than one and the courses I was attending in Spain opened my eyes to a truly revolutionary approach to core and pelvic health.
In 2012 I streamlined my personal training practice to solely focus on hypopressive training, and I began to share this unique technique across North America with clients and professionals attending my courses.
Sometimes you need to get out of the box and try something that is completely foreign yet makes so much sense.
“When I first did the apnea, I was like oh my god. This method works. I want women out there to know this!”
“This is actually better than going to a therapist, since I get to do this from home at the cost of 1 office visit.”
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Daily 10 min flows | | | ![]() |
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Price | Free | $100-$200 per session | $95 one-time payment |
Beginner friendly with modifications. Evolves with your progress.
Principles of alignment and elongation
Lateral breathing
Introduction to apnea.
Easy to record & send
Personal master trainer video feedback
Unlock more content as you are cleared
8 foundational poses
Modifications included
Evolves as you progress
Combining various poses
3-20 minute flows adjusted to your schedule
PDFs and visual aids included
Weekly schedule, adjusted for time zones
Practice together & feel a sense of community
Get your questions answered
I'm so happy and comfortable with Moonrise! I'm doing the hypopressives course and am already feeling confident about healing my prolapse and improving my.whole body. Abby Lord is so completely relatable and the support from Filippa for any questions is great. I've seen the high priced offerings for other courses and am beyond grateful that this is affordable, making pelvic floor dysfunction healing possible for almost anyone. I took the leap to invest in myself after 10 years of prolapse misery. All I can say is, don't hesitate - do it!
I have been welcomed into this healing community, and have been supported by personal attention from Filippa, with excellent informative teaching videos from Abby and from Filippa. So far, in just a few weeks, I have begun to feel better, and my symptoms have lessened. I look forward to further progress.
Knowledgeable innovative committed leaders in prolapse recovery/ healing. Slow enough you don’t get discouraged and the focus is recovery not a face paced exercise class. Thank you all I’ll let you know when I’m a miracle like many of you
A very enjoyable course. Feeling so much better for practicing Hypopressives. Filippa and Abby who teach this course are genuine, excellent teachers. All the videos are easy to follow with very clear instructions. I practice every day for about 10 minutes and now feel confident that with time my prolapse will heal. Also customer support at MoonRise is very efficient and helpful.
Hypopressives provides an alternative route to those women who experienced no benefits or results from Kegels. Hypopressives has proven to be especially effective for women with Hypertonic pelvic floor.
Hypopressives works by activating your myofascial slings.
Myofascial slings are complex connections of muscle, fascia, and ligament, which help support the inner, stabilising muscles (deep supportive core) of the trunk and significantly contribute to movement and stability of the spine and pelvis.
Hypopressives is currently the only exercise in the market that removes pressure from the pelvic floor without any device or intervention.
The short answer is – you want to get the apnea breath & your alignment right. Doing these wrong, by mistake, can create more pressure downwards, 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 exercise videos once you’ve gotten the basics right.
Hypopressives can indeed help reverse all types of incontinence symptoms and diastasis recti.
These breathing exercises activate your myofascial slings that support the inner stabilising muscles of your pelvic floor and core area. The breath hold combined with the arms and leg positions as practiced in Hypopressives removes pressure leading to a more relaxed pelvic area.
This relaxation in the pelvic floor helps accelerate the healing process from the symptoms of pelvic floor dysfunction.
Here is a quick snap shot of the symptoms Hypopressives can help with. Scroll to the top of the page to read more.
Physical symptoms:
Emotional Symptoms:
We currently run multiple live classes every week. You can see the updated schedule here
You also get a replay emailed to you if you signed up for the class.
You get 1 complimentary live class as part of your purchase once your technique is cleared by our master trainers.
You have the option to purchase more classes if you choose to, but it is not obligatory!
We have structured our support with our master trainers to ensure we can be personal yet take care of many members at the same time.
We do this with the help of technology.
In particular, we offer 1-1 support non-live i.e via videos recorded personally for you but since they are non-Live our teachers can do 8x more with the same time they have.
This helps us keep the costs down while ensuring the program is safe and you feel supported every step of the way on your terms!
Yes, you can still practice Hypopressives even if you have had a hysterectomy. We recommend to begin 12-weeks after your surgery.
Yes, you can practice Hypopressives and start to get your pelvic health back even if you have had a prolapse surgery. We recommend to begin 12 weeks after your surgery.
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 changes 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 minds (yes, this is hard not to do!) but do the work no matter what.
We advocate a stress-free approach to healing which is to take it one breath, one moment, and one day at a time.
You have unlimited LIFETIME access to the videos in this program. You also have unlimited LIFETIME Access to any replays of live classes that you sign up to. And yes, you have unlimited access to 1-1 support to ensure you are doing this technique right. In short, this program has you covered!
While both Yoga & Hypopressives share a common goal of health and wellbeing, Hypopressives does not include dynamic movements. It includes breath holds combined with static arm and feet positions. While the breath hold feels like a udiyana bandha or nali breath, the breathing technique is actually very different.
You can read more about the similarities and differences here
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:
The Apnea breath hold in Hypopressives are not for you if you have any of the following contraindications:
You get 85% of the benefits of this technique without the apnea, so do give Hypopressives a try.
That said, it is always important to ensure you are supervised when doing Hypopressives. We ADVISE AGAINST following self-paced courses or YouTube videos with no supervision.
The majority of women who do this self-taught get the technique wrong leading to no results or worsened symptoms.
If you’re pregnant, you can do the lateral breathing and alignment work within Hypopressives. However, please wait for 6 weeks if natural labor and 12 weeks if C-Section to add the apnea breath-hold to your practice.
Have questions? Write to us in the chat here! (scroll down)
To give you complete peace of mind, we offer a full money-back guarantee if you experience no improvements after following our program consistently for at least 180 days. Less than 0.8% of our members have experienced no relief from Hypopressives. We do not take your time or money for granted.
On-demand videos, 1-1 support, 1 free live class and a thriving community - all waiting for you!
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