Simone Muller

Pelvic Floor Therapy for after childbirth

Childbirth, a journey that brings new life into the world can bring about various changes in a woman's body. One area that often experiences impact is the pelvic floor - a complex network of muscles and tissues that provide vital support. The physical strain of pregnancy and childbirth can lead to discomfort and daily challenges arising from weakened pelvic floor muscles. Thankfully there is a non-invasive solution available for rebuilding and strengthening these muscles - Hypopressives.

Understanding Hypopressives

Hypopressives is a combination of breathing exercises and body positions that focus on how the body restores itself from the inside. These postpartum pelvic floor exercises work by lowering intra-abdominal pressure, building core strength from the inside out, and strengthening muscles like the pelvic floor and transversus abdominis.

The vacuum effect generated by this breathing technique not only activates the diaphragm but also engages key deep core muscles such as the transverse abdominis, pelvic floor and multifidus muscles located in the lower back region. Working together these muscle groups provide stability and strength to support optimal functioning of the pelvic area.

The exercises focus on the importance of maintaining the correct posture so as to activate the right muscle groups. This helps ensure that the pelvic floor muscles are effectively engaged during the exercises.

It is a gradual progression and Hypopressives follow a training approach starting with simpler positions and gradually advancing to more challenging ones. This step by step progression allows individuals to adapt and strengthen their pelvic floor muscles over time.

Benefits of Hypopressives

Improved Strength and Function of the Pelvic Floor - Hypopressives aid in rehabilitating and strengthening the pelvic floor muscles leading to better support for pelvic organs and improved overall function.

Reduced Risk of Pelvic Organ Prolapse - By strengthening both the floor and core muscles Hypopressives can reduce the risk of experiencing pelvic organ prolapse, which is a common concern after giving birth.

Enhanced Postural Alignment - Practising Hypopressives promotes postural alignment, which can help alleviate back pain and discomfort often experienced after childbirth.

Non-Invasive - Hypopressives are a non-invasive and low impact method making them suitable for postpartum women who prefer a gentle approach to pelvic floor rehabilitation.

Getting started

For the Hypopressives classes it is important that you learn the Breathing/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 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.

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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