Hypopressives for Pelvic Health + Postnatal Fitness ( premium plan )

£850 or 6 monthly payments of £145

Hypopressives for Pelvic Health + Postnatal Fitness ( premium plan )

What is Hypopressives ?

Hypopressives is a breathing and postural technique that uses the whole body to activate the deep core muscles, improve posture and release mysofascial tension. It is an easy to learn, yet powerful method that activates the reflexive muscles of the pelvic floor and deep abdominals, which in turn deeply activates the core system, providing support and lift to the pelvic organs.

Hyopressives is incredible at improving prolapse symptoms , abdominal separation and improving back pain and pelvic. Using the hypopressives breathing technique a negative pressure is created between the diaphragm and the pelvic floor to essentially draw up the pelvic organs and activate the core cylinder, the postures and then added to create even more lift , improve whole body strength and release myofascial tension in the body.

Hypopressives is for everyone but is particularly helpful especially if :

Pelvic floor exercises haven’t worked for you:
You find it difficult to recruit the pelvic floor muscles, or have tried biofeeback / electrical stimulation to recruit the pelvic floor and are feeling like you don’t know what to try next;
You are suffering with stress incontinence ( sneeze pee’s / cough pee’s )
You need to empty your bladder frequently and don’t know why;
You have a sense of dragging / heaviness / weakness in the vagina and potentially pain with sex;
You have been diagnosed with a prolapse ( bladder, rectal or uterine ) and have tried conventional physiotherapy but with minimal improvement;
You are a postnatal mum ( whether that is 6 weeks or 10 years) and feel you have poor core function or pelvic floor issues you’d like to improve
You have an abdominal separation (diastasis)
Poor core function and have ongoing back / pelvic pain; or
You have tried everything else and are even considering surgery for prolapse symptoms.

How does the course work

The program includes 5 , 1-1 sessions via zoom or in -person ( extra £10 for each session if in person ) . These coaching sessions will help you perfect the breathing technique and postural alignment. This is either by way of 5, 1 hr zoom calls or 5 in-person sessions at my clinic in Norwich.

You can then work your way through the technique and short flow videos provided . You need to be able to commit 20 minutes a day for the first week, then 10 minutes a days practice there after. Learning hypopressives is a technique for life , but does require coaching to manage to the breathing and for you to maximise the benefits from the technique.

Pre-Screening and arranging 1-1 coaching sessions.

Introduction to hypopressives

Here is an overview of what the hypopressives for pelvic health method is and how we will progress things over the next 8-12 weeks.

You will need to commit to a minimum of 20 minutes a day for the first week and 10 minutes a day for the rest of the duration of the course to gain maximum benefits.

Start slowly with guidance , and practice the breathing technique making sure you are not bearing down ( pushing down on the exhale ) , if in any doubt please contact Rosie for a 1-1 session.

Intro to hypopressives-2.mp4

Preview

posture intro.mp4

The Basic Breathing

breathing 1.mp4

Preview

hypopressives breathing .mp4

Lying down postures

So once you've practiced the basic breathing and posture, now it's time to add in some new postures to make things a little bit stronger. We start with the lying down postures. Please practice the technique video and then you can follow along with the practice video for your 10 minutes practice a day.

Week 1 - First Posture lying down .mp4

week 1 practice

Basic breathing and lying down postures practice ( week 2)

Standing up postures

Now you have learned the hypopressives technique in lying down, we move to standing to add more variety and challenge you core in a more loaded position.

In these postures make sure your knees stay soft, your pelvis stays neutral, the ribs are aligned with the pelvic and there is length through the back of the neck .

You can practice in front of a mirror or even place your feet slightly away from the wall and practice in standing, with your back against the wall.

standing up technique

week 2-3 sequence lying & standing 10 mins

Standing leaning forwards (diver postures)

Here are some fantastic postures now to challenge yourself a little bit more. We are working in a flexed position bending at the waist keeping the rest of the spine lengthened.

Practice these postures then you can combine with lying down, standing up and standing leaning over in a 10 -20 minute flow.

I have added a 10 minute flow to this section as well for you to follow along with if you choose.

standing leaning forwards techqniue

standing & standing leaning forward 10 min flow

Quadraped postures

We are now going to move to our hands and knees and add some postures which are great for targeting the lower abdominals and the back of the pelvic floor. These postures are a must if you have any weakness around the back passage.

10 min flow hypopressives .mp4

sitting and hands and knees flow

High kneeling postures

Seated postures

Seated postures.mp4

Introduction to level 2 postures

level 2 taster postures

Classes

In this section I have uploaded lots of classes for your to follow along with that combine level 1 postures into more of a flow. They vary from 10-40 mins

10 minute beginners flow