HYPOPRESSIVES

Create Lift Hypopressives Programme pink Logo

WHAT ARE HYPOPRESSIVES?

Hypopressives are a breathing and postural technique which uses breath work and different poses to generate an automatic contraction of your pelvic floor and deep core muscles. 

 

It's effective at helping to improve or eliminate pelvic floor symptoms such as stress or urge incontinence, prolapse and hypertonicity. 

One of the reasons why hypopressives is so effective at relieving pelvic floor symptoms is that it gets your pelvic floor working better in the background - without you thinking about it. So for example when you cough, laugh or jump - it helps your body respond actively and automatically to the changes in intra-abdominal pressure - helping to keep you symptom free. It also improves the resting tone of your pelvic floor so things feel stronger and more stable down there.

This, combined with way it works to reduce feelings of heaviness or bulging mean that the results are frequently life-changing. You can read more about the way it helps to lift prolapse here in this blog post. 

Women in hypopressives lunge pose, wearing gym wear
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HOW DO HYPOPRESSIVES WORK?

Hypopresssives work deeply and gently to create a vacuum which is turn helps to lift the pelvic organs, release tension and tone not only your pelvic floor - but your whole body too. You learn different poses which help release fascia, improve your posture, balance and whole body tone and strength. 

Hypopressives was originally used in Spain, by Marcel Caufriez during the 1980s to effectively treat postnatal women experiencing prolapse and incontinence symptoms. It's becoming increasingly popular in the UK within fitness and pelvic floor health. 

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CAN HYPOPRESSIVES HELP PROLAPSE AND INCONTINENCE?

Yes - international research studies have shown that hypopressives is beneficial for women experiencing prolapse and incontinence. The studies show a reduction in symptoms and improvements in quality of life.

Here are some blog posts where I take you through some of the Hypopressives research studies in more detail:

Hypopressives Research - Part 1
Soriano et al, 2020, 'Effect of an abdominal hypopressive technique programme on pelvic floor muscle tone and urinary incontinence in women: a randomised crossover trial', Physiotherapy, vol. 108, pp37-44.
Full blog post here.

Hypopressives Research - Part 2
Juez L. et al, 2019, 'Hypopressives technique versus pelvic floor muscle training for postpartum pelvic floor rehabilitation: A prospective cohort study', Neurourology Urodynamics, vol 38 (7): 1924-1931.
Full blog pose here.

Hypopressives Research - Part 3
Navarro-Brazalez et al, 2020, 'Effectiveness of Hypopressive exercises in women with pelvic floor dysfunction: a randomised control study', Journal of Clinical Medicine, vol 9 (4): 1149.
Full blog post here.

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We've been collecting our own programme data into a case series, using a validated questionnaire - and the results are excellent. Women who work with us say they get much better results with hypopressives than other treatments.

Research studies using symptom screening tools to measure improvements for prolapse symptoms indicate approximately 30-38% being the required improvement needed to show a treatment is clinically meaningful - i.e. benefits women.

The average improvements we are seeing are much higher than a 38% improvement.

Case series of 72 women (aged 28 -73 years) with a diagnosed prolapse stage 1-3:
Completed the programme between April 2020 & May 2022.

Mean overall improvement = 73%

Number of prolapses experienced by women:
Single prolapse n=34 
Double prolapse n=29
Triple prolapse n=9

27 women >1 year postnatal = 73% average improvement as a group

Average time to start noticing improvement = 4 weeks

HOW LONG DOES IT TAKE FOR HYPOPRESSIVES TO WORK?

We're finding on average, with 1:1 coaching via video call, women are starting to see improvements within 4 weeks - which is really exciting.

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HOW DO HYPOPRESSIVES WORK?

5 WAYS HYPOPRESSIVES IMPROVES PROLAPSE AND INCONTINENCE SYMPTOMS: 

Hypopressives are brilliant if you're experiencing prolapse and incontinence. If you've tried other treatments and not had much success, hypopressives could be the answer:

1. Hypopressives helps your pelvic floor and diaphragm to work together synergistically to improve your core strength and pelvic floor function.


2. Hypopressives has been shown in research to increase the resting tone of the pelvic floor - so essentially your pelvic floor works better in the background. 

​3. Hypopressives decongests
 the pelvic area  - this helps release tension and reducing uncomfortable feelings of heaviness.

4. The vacuum breath physically lifts the pelvic organs - more about how this happens, the science behind it and how it can improve symptoms - in my blog posts 'Can hypopressives lift prolapse?' and  'Pelvic floor - HELP!'

5. Posture can have a direct impact on pelvic floor symptoms - so using hypopressives to improve your posture can be really helpful in relieving symptoms you're experiencing.

For lots more information on hypopressives and how it can help - head over to my blog post 'Pelvic floor - HELP!' here.

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WHAT ARE THE BENEFITS OF HYPOPRESSIVES?

10  benefits you'll experience with hypopressives:

1. It's great at improving your posture, balance and co-ordination.
2. Your waist line and tummy tone will become more defined.
3. It's great for your sex life!
4. If you've got a diastasic recti - hypopressives are great at healing abdominal separation.
5. Night waking to pee - yes those night wakings could be a thing of the past.
6. As your core strength improves so can any back pain.
7. Myofascial release through the pelvic floor and whole body.
8. The breathing is very calming for your mind and body.
9. It helps stimulate the bowel so improving digestion and constipation. 
10. It will increase your fitness.

CAN HYPOPRESSIVES HEAL PROLAPSE?

We have found a 1:1 supported programme over 14 weeks is highly effective at helping to reduce symptoms of prolapse and incontience. Women we work with who are experiencing a prolapse are getting on average a 73% improvement in their symptoms which is massive. Many of the women we have worked with have gone back to exercises they love and tell us that they're hardly thinking about their prolapse anymore which has been life-changing for them. This includes women who have come to use with a pessary, which has been feeling uncomfortable.

Some women do report a reduction in the grade of their prolapse as measured by their women's health physiotherapist - many women also report that any sensations of bulging are less. Our primary goal is to provide a pelvic floor treatment that improves women's lives - and this does look different for everyone.

With the right support you're likely to get really good results from the technique in terms of any prolapse or incontinence symptoms but also a load of other gorgeous benefits - including the ones we've already discussed here. 

It does take a bit of time though, and most of the women we work with need 14 weeks of support to achieve good results, with tailored progressions during the weeks.

CREATE LIFT PROGRAMME® RESULTS

GRAPH KEY:
Red bars indicate symptoms at the beginning of the programme

Green bars indicate the only symptoms remaining for women at 12-16 weeks
100% symptom improvement = red bar with no green bar

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Prolapse, incontinence and other pelvic floor concerns are really common - about half of us will experience a prolapse, and more than 1 in 3 of us incontinence symptoms - and it can be all consuming.

 

We're passionate about helping your find a lifelong solution to help you improve your symptoms as much as possible and live your life without worrying about your pelvic floor.

Please get in touch if you'd like to work with us!

Alice and the Create Lift Team xx