Simone Muller

Pelvic Organ Prolapse

Pelvic organ prolapse occurs when one or more of the organs (uterus, bladder, or rectum) in the pelvis slip down from their normal position & bulge into the vagina.

How common is pelvic organ prolapse?
Roughly 50 percent of women who have been pregnant will have some kind of prolapse.

What causes pelvic organ prolapse?

With the extra weight of your baby and hormone changes your pelvic floor is weakened during pregnancy, and then again after giving birth. This weakening or loosening of the muscles and tissues supporting your pelvic organs allows one or more of the pelvic organs to drop or press into or out of the vagina.

How can Hyporessives help reverse prolapse?

Hypopressives not only increase the resting tone of the pelvic floor, with repeated training they also help the pelvic organs to sit higher and relieve the pressure and heaviness into the vagina. We used to think that the organs of the pelvis “fell out” as a result of weakness in the pelvic floor. The answer to this seemed to be, do a great number of Kegel exercises to target those weak pelvic floor muscles. Unfortunately, the reality for many women has been that they have not worked to solve their problems. What we now know is that the pelvic organs don't "fall out", but they are actually pushed out, by increased intra-abdominal pressure. We therefore need to look at the pressure system that exists in our core canister, known as Intra-abdominal pressure.

Standard "core" or abdominal exercises like crunches and sit ups increase the intra-abdominal pressure, effectively pushing the pelvic organs down or out. Hypopressives on the other hand strengthen the pelvic floor and abdominal floor without the unwanted downward pressure.

Getting started

For the Hypopressives classes it is important that you learn the Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself. Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps. She will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others. Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer.

And here's the golden rule - for impactful change, Simone recommends at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.

How re-centre works

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Subscribe to a live or on-demand package

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Sign-up to a fundamentals class to learn the technique

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Start the beginner classes

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Individual support via a one-to-one check-ins

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Progress to more advanced levels at your own pace

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About the Author

Simone Muller is the founder of re-centre and has over 22 years of teaching experience across Pilates, Low Pressure Fitness and Yoga.

She launched the online platform to make Low Pressure Fitness and Hypopressives more accessible to more women around the world so that they can become the strongest and most functional versions of themselves.

Originally from South Africa, Simone's dance and Pilates career evolved when she faced post-childbirth challenges, prompting her to explore Low Pressure Fitness in Spain.

As the first level 3 instructor in London, she has witnessed transformative postnatal rehabilitation results in clients, addressing issues like Diastasis Recti, prolapse and incontinence.

Simone has written articles for the re-centre blog 'Kegels not Working?', 'The connection between menstruation and prolapse symptoms' and 'Why I love teaching postnatal rehabilitation?'.

Simone has also written guest posts for The Shala 'What is Low Pressure Fitness', Yana Active 'Prioritising your Pelvic Floor Health After Giving Birth and Nurturing the Core' and for The Pelvic Academy 'Empowering Women's Health - The Power of Collaboration Between Hypopressives, Physiotherapists and Osteopaths'.

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What our members say

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Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.


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