A Gentle Way to Regain Control of Your Pelvis (and so much more)
Published January 31, 2022 by Becky Keller
Low Pressure Fitness (LPF) is a series of breathing and postural exercises that safely
strengthen your deepest core muscles. These are the muscles that create the foundation for upright posture and joint stability. They also help you control normal bodily processes and function of our bladder, bowels and sexual health. Oftentimes, these muscles can be affected from an injury, surgery, pregnancy, illness or sedentary lifestyle.
Some examples of our deep core muscles include the:
Pelvic floor
Transverse abdominis
Diaphragm
Multifidus (deep spine)
Internal obliques
Deep rotators of the shoulder
Deep rotators of the hip
LPF exercises essentially activate and coordinate these muscles. This whole body routine is administered in a specific sequence with postural cues and a unique breathing pattern called “hypopressives'' (hypos for short) which reduces pressure through the abdomen and pelvis. This change in pressure along with maintaining the postures are key to the effectiveness of the exercises.
Hypopressive means low pressure. It is a broad term used to describe breathing, exercising or moving with reduced pressure on the body.
In LPF, we use this hypopressive concept during the 2 phases of breathing:
The Rest phase focuses on good lower rib cage expansion as we inhale and exhale.
The Apnea phase is a breath hold technique. The apnea is performed after exhaling the air in your lungs. The breath is held by closing your nose and glottis (creating a seal), then opening your rib cage as if trying to take a breath in (with no air flowing in), thus creating the signature look of hollowing under the rib cage.
This apnea rib cage opening is like an abdominal vacuum. It creates a change in pressure, a suctioning effect, with a reflexive activation of the pelvic floor and deep abdominal muscles. Here's a video of me demonstrating the abdominal vacuum:
So why do we even care about pressure?
All day long the pressure within our “core canister” is constantly changing. When we breathe, pick up things, exercise, run, jump and even poop, our bodies are having to manage changes in intra-abdominal pressure. This pressure often travels to the path of least resistance; so therefore, some people are more vulnerable to pressure changes than others. For example, those with weakened abdominal connective tissue and muscles, like after having a baby or abdominal surgery, or presenting with an abdominal wall separation or hernia might be more vulnerable. Also, those experiencing common symptoms of pelvic floor dysfunction, like pelvic organ prolapse (loss of support of pelvic organs and they “drop”) or leaking urine when you cough, sneeze or exercise are other examples of impaired pressure management. As we train our bodies with Low Pressure Fitness hypos, we learn how to adapt our breathing, our muscles and our connective tissue in order to better manage those inevitable day-to-day pressures.
Where did this technique come from?
Hypopressives have actually been around for a long time. The technique has been practiced for centuries in certain teachings of Yoga as Udiyanha Bandha. Bodybuilders in the 1970s such as Arnold Schwarzenegger used it during competitive posing to slim the waistline for accentuating their torso. In the 1980s research began to emerge that focused on its impact on the pelvic structures. In 2004 in Spain, Dr. Tamara Rial and Piti Pinsach started to develop research and create a movement system using the hypopressive concepts. By 2014, this movement system would evolve into Low Pressure Fitness.
Who can benefit from LPF Hypopressives?
The bottom line is: this is a movement system. Just like Yoga and Pilates, LPF can be a progressive way to improve your fitness level, core strength, posture and breathing mechanics. The poses and transitions follow technical principles and postural foundations to accentuate strengthening along the myofascial lines (groups of muscles and connective tissue). But they offer this through a “pressure-less” workout. LPF can be tailored to your specific health needs and diagnosis. Overall, this system helps to re-educate your postural muscles, your breathing mechanics, and the deep muscles of the core canister. It also improves cardiopulmonary fitness and balances your nervous system. Specific pelvic health conditions like prolapse, incontinence (urinary leaking) and pelvic pain have also shown significant improvements.
Check out this video on various LPF poses. See how the breathing is paired with the Goddess poses to offer a fun yet challenging movement experience.
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ORIGINAL ARTICLE:
https://www.activcore.com/blog/low-pressure-fitness-hypopressives-a-gentle-way-to-regain-control-of-your-muscles-and-so-much-more
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