When combined exercises of posture and breathing, the exercises of the hypopressive method are obtained as a result. In the field of health and sports these exercises are extremely positive, since they provide multiple benefits to the circulation, to the corporal stability and even to the sportive and aesthetic performance. The hypopressive method is a novel method that both physiotherapists and sports trainers use.
What virtues does the practice of hypopressive exercises bring?
Practicing hypopressive exercises allows:
- End back pain or failing, reduce it. Postural modifications are quick with hypopressive type exercises. The forces that act on the spine are balanced, so the symptoms in the neck, dorsal and lumbar area disappear or decrease.
- Reduce centimeters from the waist. Hypopressive exercises work the muscles of the abdomen and back so that they increase their tone and begin to function as a natural band. There is a flattening and hardening of the belly, in addition to functioning as support for the spine.
- Improve respiratory capacity. The union of postural exercises with breathing exercises makes the tissues more flexible, so that the lungs are able to retain more air with more space available. Hypopressive exercises are ideal for people with asthma.
- It provides excellent posture and a better balance, in addition to preventing herniated discs. An ideal posture leads to an ideal balance and structures that work in harmony.
- Work the pelvic floor to reduce urinary incontinence and prolapse. Strengthening the pelvic floor prevents the pelvic organs from falling and urine losses.
- Decreases the separation of the rectus abdominis. Known as "abdominal diastasis", the separation of the rectus abdominis is a frequent alteration in women that can bring serious consequences. Hypopressive exercises prevent separation from evolving.
- Improve sports performance The changes at the circulatory, respiratory and biomechanical levels with hypopressive exercises are translated into greater productivity and benefit of the athlete's abilities.
How are hypopressive exercises done?
To perform the Hypopressive Abdominal Gym you must take into account:
- The posture. You should not neglect the position. At first it may seem difficult, but with practice you will acquire all the details of the exercises. Attentive to how you place arms, shoulders, hips and knees. I pretend that when you execute the exercises you are taking a picture and you should look elegant !.
- The discomfort is part of the exercises, since you are activating muscles that you do not usually use.
- Wear comfortable clothes
- Find a space in which to perform the exercises, including a mat or a carpet in the postures in which you must lie on the floor.
- Do not do hypopressive exercises if you are going to eat or sleep. Preferably choose to perform the hypopressives early in the morning.
- If you are not comfortable with a particular exercise of the hypopressive method, look for variants. There are exercises with special tools, exercises in pairs, ... For all tastes, always accompanied by a professional in the area of physiotherapy or physical activity that indicates the exercise, its intensity and its execution depending on your case.
Hypopressive exercises
Basic hypopressive exercise: Quadruped posture
Learn to "stick your belly" or let the abdomen enter alone. This exercise relieves the tension in the spine and you can even do it if you need to stretch or just relax a little column.
Position to start hypopressive exercise in quadrupeds
The steps to perform this exercise are:
- Kneel on a mat, carpet or floor with a pillow to protect the knees. The hip should be aligned with the knees
- Hands resting on the floor, trying to get the tips of their hands to touch each other.
- Front resting on the floor, at the same height as the hands are.
- Stretch the column.
- Chin tries to touch the chest.
- Separate the elbows.
Breathing adequate to perform hypopressive exercise in duadrupedia.
The steps to perform this exercise are:
- With the final position of the previous exercise, it inspires in 2 seconds.
- Expires in 4 seconds. Repeat these steps 3 cycles.
- In the last expiration opens the ribs for 4 seconds
- Repeat step 3 increasing the rib opening time more and more.
Basic sitting hypopressive exercise
This is an exercise that may cost you, so you can practice first with a wall or with your glutes.
Position to start sitting hypopressive exercise
The steps to perform this exercise are:
- Sit fully upright, almost arching your back back.
- Knees in slight flexion.
- Feet in flexion.
- Elbows in 90 degree flex
- Back of the hand to the height of your hips (if it is difficult, place them a little later).
- Expanded dolls
- Shoulders down, so the neck looks longer.
- Seek to lengthen, as if you wanted to touch the ceiling with your head while lowering your chin to your chest.
- Separate the elbows.
Adequate breathing to perform the sitting hypopressive exercise
The steps to perform this exercise are:
- With the final position of the previous exercise, it inspires in 2 seconds.
- Expires in 4 seconds. Repeat these steps 3 cycles.
- In the last expiration opens the ribs for 4 seconds
- Repeat step 3 increasing the rib opening time more and more.
Basic hypopressive exercise: Demeter posture
It is a simple exercise that will bring you well-being and decrease in your waist.
Position to start hypodepressive exercise Demeter
The steps to perform this exercise are:
- Lie on your back, with knees extended and one leg on top of the other. Push your heels as if they pulled you from the feet.
- Arms above your head, looking for the stretch of the spine. Try not to touch the ground.
- Bring your chin to your chest.
Breathing adequate to perform the Demeter hypopressive exercise
The steps to perform this exercise are:
- With the final position of the previous exercise, it inspires in 2 seconds.
- Expires in 4 seconds. Repeat these steps 3 cycles.
- In the last expiration opens the ribs for 4 seconds
- Repeat step 3 increasing the rib opening time more and more.
Conclusion
Hypopressive exercises are essential for the activation of the muscles that protect us from alterations in the back, the pelvic floor and the diaphragm. The vacuum during hypopressives decreases the pressure in the abdomen and tensions, relaxing and exercising at the same time.
