Hypopressive Exercises for Core Strength & Rehab
with Trista Zinn
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Have you ever sneezed and accidentally peed your pants? Have you (or someone you know) suffered from a distended abdomen after pregnancy? Did you know that many women, even women who have never given birth are suffering from prolapse—and that it affects men too?
Pelvic floor dysfunction is a huge problem affecting people of all ages and backgrounds. Our modern life encourages weakness, tightness, and imbalanced tissues of the pelvic floor, and the side effects can be life-altering and detrimental to your health. On this week’s Yoga Talk Show, you’ll learn how to reverse it naturally with Hypopressive Exercises.
What You’ll Learn:
- Why 50% or more of women will experience incontinence, prolapse, diastasis recti or other pelvic floor dysfunctions at some point in their life
- Why traditional ab exercises can often make it worse
- Why breathing is foundational for pelvic floor health
- How Hypopressive Low Pressure Exercise can help reverse chronic conditions
Nutritional Tip of the Week:
- What is the best kind of vinegar to use?
Links & References from the Show:
- Write to us firstname.lastname@example.org
Thanks to our sponsor:
- New Year’s Yoga Retreat in Barcelona
Your Best Year Ever!
This is a total immersion yoga retreat set in Barcelona. Your days will be filled with yoga practice, nutrition lectures, breathing workshops, posture clinics and outdoor adventures; and you’ll also have plenty of time each day to explore the beautiful city of Barcelona on your own or with your fellow students.
About the Guest
Trista Zinn is the founder of Coreset Fitness. She is a personal trainer who specializes in pelvic health and core re-programming. She’s Canada’s master trainer in HYPOPRESSIVE® Low Pressure Fitness.
She has been in the fitness industry for over 25 years and after being diagnosed with stage 2 prolapse (many years after childbirth), a condition she was told she’d need surgery to correct, she learned the Hypopressive approach to healing and became her own first student.
PRACTICE NOTES FROM TRISTA ZINNA
The breathing technique is as important as the postures and when the two of them are combined the results are amplified.
ABDOMINAL VACUUM – How & Why to Practice
- There are 3 “rest breaths,” rhythmic breaths performed with a specific cadence between each apnea and false inhalation/vacuum breath (note there is not belly breathing happening here and this is correct).
- At the end of the 3rd rest breath you exhale all the air out (as performed by woman in the video, slow and controlled without force).
- When the air is expelled you close off the glottis and perform what is called a false inhalation, where you mimic taking air but no air enters.
- When this is done correctly there is a vacuum effect created that can be seen with a gradual and smooth upward gliding of the belly button again without force or effort from the external phasic muscles fibres. This is an automatic reaction brought on by the action of the false inhale, lateral rib expansion and postural cues.
- At this time you maintain the breath hold for a duration instructed by your trainer.
- When it is time and you have correctly performed the breath holding manoeuvre you simply open the glottis and the air will enter. If there is an exhale of any kind you know you either didn’t get the air out or you snuck some in.
- This first inhalation is rest breath one…. and you repeat.
TIPS:I cannot stress enough the importance of working with a qualified instructor because it can be done and taught incorrectly by those who do not know the intricacies of the poses and what it looks like when performed incorrectly. Concerns include:
- Why the apnea and abdominal vacuum.
- When performed correctly there is a lot happening deep within.
- There is a decrease in abdominal, pelvic and thoracic pressure created by the false inhalation and vacuum breath holding accompanied by the postural cues.
- The expansion of the ribcage acts upon the respiratory diaphragm similar to a toilet plunger while maintaining the central tendon of the diaphragm in a raised position.
- The reaction that occurs is an abdominal and pelvic vacuum creating a slow upward gliding of the pelvic viscera/organs and decongesting the pelvic floor.
- This gradual upward movement creates a myofascial traction and release within the abdominal and pelvic cavity which can help mobilize scar tissue deep within and create a better equilibrium and management of forces.
- There is a drawing upward movement that can be felt within the vagina and an upward movement of the whole floor! (far more than any kegel will create)
- Men have described the feeling as if they are walking into icy waters.
- This reaction improves proprioception because it is an automatic reaction that happens throughout the technique during the false inhale and begins to send a message to the brain and create memory loops so when the client is then asked to do a pelvic floor contraction and drawing up they are able to do so where there had been a disconnect prior to Hypopressive training.
- This upward movement and deep activation of the pelvic floor and abdominals improves the overall resting tone.
Hypopressive® Technical Postures
Hypopressive™ – Low Pressure Fitness training however is far more than just a breathing technique. If you have ever tried this technique you know this to be true. There are specific technical patterns that have been created, each pattern has been studied to facilitate this decrease in pressure and amplify the hypopressive effects, raise the internal organs and achieve better posture.
The postural tensegrity (a word that combines ‘tension’ and ‘integrity’) developed within each pose creates a more balanced and functional body as a whole. If there is movement, pulling or pushing in one area energy is sent through the entire body and everything moves creating a global visceral, fascial and muscular stretch. Within the poses there are specific areas of pull, lengthening, pull or axial shift forward in order to achieve this response and in the end you are left with better alignment, continuity and an overall improved carriage. When you improve one’s posture you are also helping to improve ones breathing ability and vise versa all of which creates a core body that can move synergistic-ally and manage the stresses of everyday living in addition to the physical activities we love.