Simone Muller

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

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

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.

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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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