An effective exercise approach to reverse pelvic organ prolapse
Many women experience pelvic organ prolapse, a condition that affects not only physical comfort but also mental health and self-esteem. The good news is that these symptoms are treatable. Effective exercises for a prolapse are an important part of treatment and regaining a healthy pelvic floor.
Addressing Pelvic Organ Prolapse
Pelvic organ prolapse is a condition where pelvic organs move down into the vaginal canal due to weakened or overstretched supporting muscles and tissues. This often causes various symptoms, including feelings of pressure or heaviness in the pelvis, urinary incontinence, discomfort during sexual activity, and sometimes challenges with bowel movements.While it's frequently seen in postpartum women, pelvic organ prolapse can affect women across different age groups and is typically linked with factors like pregnancy, childbirth, menopause, and obesity. Despite these challenges, remember that with the right intervention, such as dedicated exercises for prolapse, it's entirely possible to manage these symptoms and even regain a strong and healthy pelvic floor.
Embracing the Power of Hypopressives
Hypopressives serve as a highly effective way to counteract and reverse
the symptoms of pelvic organ prolapse. This technique combines a unique
breathing approach with specialised postural adjustments to trigger deep
core muscles, including the pelvic floor. Hypopressives create an
"internal vacuum" within the abdominal cavity, boosting muscle tone
while reducing pelvic organ pressure. It's an effective strategy and
set of unique exercises for prolapse.
Over the past six years, Simone Muller has worked with hundreds of women,
witnessing the transformative power of the Hypopressives breathing technique
first-hand. Her expertise has enabled her to design personalised exercises and
programs offering symptom relief and supporting the reversal of typical issues
related to pelvic organ prolapse. The blend of exact breathing methods and
specific postural changes does more than strengthen the pelvic floor muscles—it
enhances overall pelvic stability.
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. For the technique to make an impactful
change she recommends doing a minimum of 3 workouts a week for 15 to 20 minutes.
How re-centre works
Subscribe to a live or on-demand package
Sign-up to a fundamentals class to learn the technique
Start the beginner classes
Individual support via a one-to-one check-ins
Progress to more advanced levels at your own pace
All subscriptions include
A live fundamental class to learn the technique
Unlimited access to over 250+ videos
One-to-one check-ins with me to discuss progress
New weekly videos
Priority access to live workshops and retreats
Cancel easily online, anytime
14-day free trial
About the Author
Simone Muller is the founder of re-centre and has over 15 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.
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
The best post-partum class, it really helped with my recovery. Simone is a great teacher, so knowledgeable and kind. I recommend her classes to all my friends who had a baby. Thank you Simone!
Anna
1/11
I’ve only been doing Simone’s classes for a short time but have noticed huge improvements in my core strength and posture. Great value and high quality recordings combined with live classes make it really easy to fit into your life. Highly recommended.
Clare
2/11
I cannot say enough good things about Simone’s classes - they have been really transformative for me. Her explanation of what are often unusual and specific techniques is so good that you never feel lost, and she has a wonderful way of connecting with the class on a really human level, as well as being a real expert in her field. Her classes are challenging, mindful, and have helped amazingly with my pelvic floor issues - I started seeing results after only 4 weeks of classes! Highly recommend.
Millay
3/11
Simone's classes are amazing. She combines her skills in pilates, yoga and hypopressives to provide a very holistic practice. I've seen a great improvement in my postnatal body thanks to her classes. I would recommend her to any woman who has had a baby.
Jazmin
4/11
I love Simone’s Low Pressure Fitness classes, they have helped with my prolapse symptoms and are something I turn to daily if I’m having a hard day. Simone is a great communicator and teacher, she explains everything very clearly and I have no trouble participating in the class even over zoom.
Jerry
5/11
Simone and re-centre were a saviour for me over lockdown. A great chance to just be in my body and switch on to what I was feeling. As a pelvic health physio I can highly recommend Simone and her method as a great form of rehab for many postnatal conditions.
Maternity Physio
6/11
I got to know about Low Pressure Fitness through Simone, in a workshop that I'm so lucky I attended. It was about 2 months after giving birth and I felt really weak, thinking that I could never get back to my strength before the pregnancy. Simone's help completely changed my perspective and with her brilliant classes slowly I got back my confidence and strength. I was worried that these exercises will be tricky with online classes, but she has been great in giving clear instructions and adjusting poses for everyone based on their needs. I don't know how she does it but she even gives individual feedback and helps you correct your pose in a group online class. Thanks Simone!
Sarah
7/11
Simone's classes and on-demand videos are excellent. She's such a good teacher, always learning new things herself to expand her teaching horizons. Would most definitely recommend to anyone with a postpartum body regardless how long it's been since you gave birth.
Ana
8/11
Simone is a great teacher, I highly recommend her work. Her online platform is well curated and excellent value and she gracefully manages to teach & give individual attention in her live Zoom classes.
Clio
9/11
I attend re-centre classes with Simone weekly and have noticed a huge improvement in my core strength and tone. Simone has a thoughtful and inclusive approach to her classes, they vary which means I stay focused and the relaxation time at the end is much needed in the life of a busy mum!
Alice
10/11
Simone is a brilliant teacher, she takes the time to check in with her students and work through exercises to fit individual injuries. She’s also really knowledgeable and supportive for post natal bodies. Doing hypopressors are a total life changer and I love the way this is incorporated into Pilates and stretching.
Beela
11/11
Learn the technique and get started
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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