Using Hypopressives to recover from postpartum incontinence
Childbirth while an awe inspiring and joyful event often
presents challenges for women including the issue of incontinence.
This is a problem that affects many women particularly after
giving birth. However there is encouraging news as
Hypopressives offer an effective path to recovery.
Postpartum incontinence refers to the leakage of urine and is a prevalent
concern among women who have recently given birth. The strains endured
during pregnancy and the physical toll of labour can weaken the pelvic
floor muscles resulting in difficulties in bladder control. This condition
significantly impacts a woman's confidence, day-to-day activities and overall well being.
Hypopressives as pathway to recovery from incontinence
Hypopressives involve exercises that target both the pelvic floor and core muscles. Coined from "hypo" meaning low or reduced in Greek and "pressives" referring to pressure, this Low Pressure Fitness regimen was developed by Dr. Marcel Caufriez—a physiotherapist—and has gained recognition for its exceptional ability to strengthen and rehabilitate the pelvic floor.
How Hypopressives function: a comprehensive approach
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.
Benefits of Hypopressives for postpartum incontinence
Improved Functioning of the Pelvic Floor - Hypopressives specifically
target weakened pelvic floor muscles promoting their strengthening and
improved functionality. This leads to control over bladder function and
reduced instances of involuntary leakage.
Reduced Waist Size - By engaging the transversus abdominis and reducing
abdominal pressure Hypopressives contribute to a decrease in waist circumference.
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: Recovering from postnatal incontinence
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
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 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.
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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