STABILIZE YOUR SPINE WITH LOW PRESSURE FITNESS

Eight out of ten people suffer from lower back pain at some point in their lives. Back pain is one of the main causes of seeking medical advice, But, did you know that exercise is the therapy that has shown the most evidence in treating lower back pain?

 

There are a variety of exercises which can be grouped under the label of core stability or core training. Core stability training refers to the strengthening of the trunk muscles which help to stabilize the spine. These muscles, responsible for spine stabilization, are divided into two main groups: global and local stabilization muscles.

 

  • The global and superficial stabilization system generates the major torques of movement involving the spinal erectors, the quadratus lumborum and the rectus abdominis muscles.
  • The local and deep stabilization system is responsible for providing a rigid base for movement and posture. This system includes the pelvic floor, the multifidus and the transverse abdominal muscles.

 

Different studies on exercises for core stability training have shown positive results in the areas of prevention and of treatment of lower back pain. Today, these exercise techniques have become an essential part of all rehab programs carried out in gyms, sports centers, hospitals and clinical practices.

 

One of the principal goals of core training is to locate and maintain a neutral spine position across exercises which will favor muscle co-activation and central muscular stability within the natural physiological limits of each person. Progressive and regular core training will improve motor control and patterns of muscular recruitment. Core stabilization exercises designed to reduce lumbar back pain may also aim increase spinal strength and rigidity.

 

In the initial phase of core training the main goal is to activate the local and deep stabilization system. Attention is focused on activating the muscles while keeping the back in a neutral position which will help in keeping postural balance. The most suitable positions at this early stage are lying, sitting and on all-fours. Two of the best beginner exercises are the bridge and all-fours.

 

Low Pressure Fitness training system has adapted these basic core stability positions and their corresponding transitions from the most basic level to the most advanced, and given them the names of Aphrodite and Gaia.

 

Learn Aphrodite and Gaia

The key aspects of  Aphrodite as Gaia are awareness of spinal elongation and the maintenance of spinal neutral position. In the learning phase of Aphrodite and Gaia, one of the most common mistakes is to perform a pelvic tilt as a reflex mechanism to protect your lumbar spine. That’s why it is essential to identify technical errors and to learn the exercises properly with a qualified LPF trainer.

 

APHRODITE

To perform Aphrodite in its basic level, lie down on your back with bent knees and ankles in dorsi-flexion. Stretch your arms with the palm facing upwards as shown in the picture. Your arms should be pressing slightly the floor and you should be trying to lengthen and stretch your arms by increasing the space between your chest and shoulders. From this position, lift your hips to draw a perfect straight line between your knees, pelvis and chest. You should hold this pose during three respiratory cycles. During the third exhalation, slowly bring your hips down and lower your back to the floor.

 

 

afrodita-lpf

The next step in Aphrodite combines the upward pelvic movement with the breathing Low Pressure Fitness technique. After the third exhalation, hold your breath, slowly expand your ribcage, and open your chest while your hips rise slowly from the floor. Once you have your back, chest and knees in perfect alignment, breathe for three respiratory cycles. Lower your hips slowly during the third exhalation.

aphrodite-lpf

GAIA

Start off on an all-fours position as shown in the image. The ankles are in dorsi-flexion with your knees in line with your pelvis and your hands in line with your shoulders. For Low Pressure Fitness first level beginners, the first step should be to learn the correct spine alignment. Your spine should be perfectly aligned, parallel with the floor.

 

Gaia-lpf

One of the challenges in this position is to keep the pelvis neutral and your neck in line with your back. For beginners, it is common to see hyperextension in the neck or pelvic tilt. Hold the position during three complete respiratory cycles, in which you will lengthen the spine by pushing your head in the opposite direction of the sacrum.

gaia-lpf

If you can hold the position successfully for several repetitions you are ready to move on to the next level of Gaia which includes the specific breathing pattern from the Low Pressure Fitness program.

 

It is always advisable to consult with a specialist before starting any exercise program for lower back pain on your own. Qualified health and exercise professionals are your best guarantee of guidance. You can find a list of all our certified Low Pressure Fitness trainers in our online directory.

 

 

Author:
Tamara Rial, PhD

LOW PRESSURE FITNESS AT RIMINIWELLNESS 2018

RiminiWellness is the largest fitness and wellness trade show in Italy and one of the largest in Europe. With participation in 2017 at 268.120, this year’s event promises even greater numbers. Low Pressure Fitness was present this year with 4 workshops and 8 mini masterclasses to present, inform, instruct and demonstrate the pressureless training system to the Italian fitness community. While participants in the masterclasses were predominantly Italian, there were also many participants from Slovenia, Czech Republic, Poland, Ireland and many other European countries.

 

LPF-RiminiWellness-2018

 

The workshops presented included: “What nobody has ever told you about Core Training, myths and new perspectives”, “The core’s missing link: diaphragm and pelvic floor”, “Myofascial relaxation and Postural Re-Education with LPF” and finally, “Low Pressure Fitness: much more than hypopressives”. Each workshop was attended by fitness professionals as well as physical therapists and other medical professionals, that all expressed interest in this innovative and exciting training method for both men and women.

 

Low Pressure Fitness: much more than hypopressives

 

The participants in the mini master classes over the four days included exercise professionals, health professionals as well as exercisers. All were enthusiastic about the new technique and especially the sensations experienced during the workouts that were all geared at teaching the basic fundamental postures and breathing and, where possible, having them try the expiratory apnea, our “signature exercise”.

 

LPF-RiminiWellness-2018

Low Pressure Fitness staff at Riminiwellness

 

The staff of Low Pressure Fitness instructors was on-hand to assist the participants during the mini masterclasses and give information and distribute material on LPF in Italy.  They were also invaluable in sharing their own personal experiences and results of their work with many of their own clients to show the participants that the LPF method is both instructor and user-friendly with benefits that can be attained when the exercises are performed with precision. RiminiWellness has proven to be an excellent event to showcase this innovative, multidisciplinary training method. To learn more about Low Pressure Fitness and courses in Italy for health and exercise professionals write us to: [email protected]

 

Author:
Mimi Adami
Low Pressure Fitness Italy Director & LPF-Coach

Facebook:
Low Pressure Fitness Italy

ABDOMINAL AND PELVIC FLOOR MUSCLE ACTIVATION WITH HYPOPRESSIVES

Very recently the Journal of Bodywork and Movement Therapies (Ithamar et al., 2017) published an article about the effects of hypopressives on the electromyographic muscle activity of the pelvic floor and abdomen during hypopressive exercise. Hypopressives are commonly recommended by healthcare providers to rehabilitate different dysfunctions related with the core muscles. Back pain, pelvic floor or breathing pattern disorders are some examples that require specific rehabilitation of our core system. However, there is still a lack of evidence of the effects of hypopressive exercise on core muscle activity. This new study provides more knowledge about the physical effects of one of the most popular Low Pressure Fitness techniques: hypopressives.

 

This study involved thirty nulliparous women (average age 25.7 years) and assessed the electromyographic activity of the transverse abdominal, the obliques, the rectus abdominis and the pelvic floor musculature. Normalized surface electromyography was used to test the muscle activity during three different hypopressive positions: standing, supine and all on fours.

 

Abdominal-activation-hypopressives

 

An increase in electromyographic activity was observed during the performance of all three postures for the transverse abdominal and the internal oblique. The transverse abdominal and internal oblique muscles had a greater increase in muscle recruitment activity during the standing posture compared to the supine and all on fours positions. This study also found a higher activation of the deep abdominal muscles (pelvic floor and the transverse abdominal) compared to the superficial core muscles such as the rectus abdominis. The synergistic relationship between the transverse abdominal and the pelvic floor has been highlighted in the scientific literature. The authors suggest that this muscle synergy could be used for the rehabilitation of pelvic floor dysfunctions such as pelvic pain or urinary incontinence. These findings indicate that hypopressives (also known as abdominal hypopressive gymnastics) are able to activate the abdominal and pelvic floor muscles.

 

It should be noted that the assessment in this study was carried out during the performance of three specific poses (standing, supine and all on fours). However muscle recruitment was not assessed at the beginning and at the end of a complete training session. Low Pressure Fitness training programs include the hypopressive technique in a continuous sequence of stretching positions and specific breathing patterns over a period of 15 to 20 minutes. In the future, it would be interesting to analyze variations in muscle recruitment during a full session (which is typically performed as part of a fitness or therapeutic hypopressive session).

 

Low Pressure Fitness is the leading international training school in the hypopressive technique. If you are a health or exercise practitioner check out our training calendar and become a Low Pressure Fitness certified trainer (LPF-CT).

 

Author:
Dr. Tamara Rial

HOW CAN LOW PRESSURE FITNESS BENEFIT PILATES?

In his first Law of Thermodynamics Antoine Lavoisier (1743-1794) said that matter can’t be created nor destroyed, it is only transformed. When a general law is properly stated, it will also apply to the specific. In our case, we are talking about physical exercise and recovery, where this rule certainly holds. After all, every new approach springs from the what our forebearers have said before, and in today’s fast paced world, fusion is the buzzword for any discipline.

 

In the following article we will understand how Low Pressure Fitness connects to Yoga and Pilates, emphasising the benefits of Low Pressure Fitness training. Many people practice the three or just two of them in a training combo, or else they practice them in succession, depending on their mood or the class timetables available. The three disciplines share common ground and differences in approach, focus and style.

 

Centuries after it was first developed, Yoga is still a relevant holistic training method, and after its advent in the fifties the same can be said for Pilates. More recently created, Low Pressure Fitness is a great new approach to exercise and wellness, with particular aims and features.

 

Yoga, Pilates and Low Pressure Fitness share a common goal, which can be broadly stated as regaining control of the body through awareness. They prioritise body alignment, breathing and postural fitness. Stacking the spine, engaging the core, inhaling and exhaling with control are classic cues we will find in the three disciplines. Low Pressure Fitness is a training program with an ecclectic outlook, stemming partly from Yoga and which was developed some decades after Pilates.

 

Neither of them require complex machinery or a specific place, but they might make use of simple accessories. Low Pressure Fitness includes certain props such as massage balls and wood-rollers, Pilates uses the well-known swiss ball and Yoga, elastic bands and blocks.

 

The main difference between Yoga and Pilates and Low Pressure Fitness is the spiritual component of Yoga, which the other two do not have. Yoga is generally more static than Pilates and Low Pressure Fitness. Yoga poses or assanas are held for as long as possible, excepting the continuous movement of vinyasa, a continuous flowing sequence which connects several poses, like the sun salutation (surianamaskara).

 

Pilates exercises are usually done in a specific order, one after another, and like Yoga, have colourful names to identify them, like the swan, the jack-knife or the criss-cross. They appear to be simple, but they require precision and strength. Strong emphasis is put on technique.

 

The connection between Low Pressure Fitness and Pilates is obvious, since both aim for a better management of intra-abdominal pressure. Scientific research also shows that one of the common benefits of Low Pressure Fitness and Pilates is the increase flexibility.

 

Both Pilates and Low Pressure Fitness consider local body awareness. Pilates will focus on specific areas of the body, especially the voluntary contraction of core muscles. Low Pressure Fitness will also provide the added value of another type of concentration and centralisation, which is the apnea, that activates the involuntary muscles in the pelvic floor.

 

Like Yoga and Pilates, Low Pressure Fitness belongs in the category of useful exercises to balance myofascial tensions, realign posture and improve breathing. Exercises are also sequenced from the simple to the complex, with a focus on the core muscles, the pelvic floor and breathing. Low Pressure Fitness exercises include the same patient and focused attitude as in Yoga and Pilates, but with one distinctive feature: permanent focus on decreasing pressure on pelvic area.

 

What is specific to Low Pressure Fitness is the breath-holding which allows for a wider range of motion. Exercise will often focus on working on the sagittal plane (right or left sides) of the body. As we can see in the pictures, these are probably the exercises which provide more improvements, but we also find more advanced postures targeting coronal plan and the three planes at the same time, with complete torsions of the upper body.

 

Unlike the traditional approaches to abdominal and pelvic floor exercise, which will focus on one segment of the core at a time, the Low Pressure Fitness program addresses the core to perform synergistically and as a whole.  

 

What are the benefits of Low Pressure Fitness?

 

Among its many benefits, Low Pressure Fitness is used by physiotherapists and trainers for:

  • pelvic floor restoration
  • trimming the waist-line
  • preventing and reducing back pain
  • enhancing breathing
  • posture and balance.

It is specifically focused for:

Myofascial release of the abdominal wall and diaphragm, resulting from Low Pressure Fitness are also well-acknowledged benefits of Low Pressure Fitness. The constant movement of the diaphragm in a Low Pressure Fitness session, promoted both by breathing and by the apneas produces a cooperation between the need for a longer range of motion and the abdominal response. Connective tissue loosens up and so does the abdomen.

 

How does Low Pressure Fitness work?

 

Low Pressure Fitness optimises the body posture by adjusting the neuromuscular connections between the autonomous nervous system and portions of the body lacking in alignment and relief. It prevents urinary incontinence by restoring muscular tone in the abdomen and the pelvic floor. It improves breathing patterns by enhancing movement in the torso and the diaphragm and it relieves back pain by promoting flexibility and a wider range of movement.

 

Low Pressure Fitness promotes axial lengthening and restoring the strength of the abdominal oblique and transverse muscles.

 

Since there is so much in common between the Low Pressure Fitness, Yoga and Pilates, it is also frequent to find contentious attitudes, with people trying to argue which of the three is better. We feel that it is not necessary to choose between either. An all-inclusive stance will allow us to reap the benefits of all of them. Just workout, enjoy be ecumenical and enjoy!

 

Hugo Loureiro
Low Pressure Fitness Portugal Coach and Pilates Personal Trainer (PT Studio)
Dr. Tamara Rial
Founder & Developer of Low Pressure Fitness

6 DAYS OF ‘TRAINING FOR TRAINERS’ IN SUMMER WITH ALL OF OUR COACHS

Low Pressure Fitness will hold an event in Vigo in June type Live or Party, in line with similar events organized by companies well-know as zumba et Les Milles.

The Training for Trainers event is addressed to all certified Low Pressure Fitness coaches and will have the name of Low Pressure Fitness Experience. During six days, it is offered the possibility to update and improve both training and teaching skills.

We will count the presence of all our national and international coaches, led by our founders, Tamara Rial and Piti Pinsach, to exchange professional aproaches and experiences in a natural and quiet environment.

 

MORE INFORMATION

Low Pressure Fitness Experience: from 2 to 7 June 2017
Pazo Pías [Camiño Cabreira, 21, 36370, A Ramallosa, Nigrán] price: €350 [accommodation not included, you can book a room here] schedule: morning 9:00-14:00 | afternoon 15:00-18:00
Inscriptions here.

SOUTH AFRICA DIRECTOR, SHIRLEY BOERSSEN & HER PERSONAL EXPERIENCE WITH HYPOPRESSIVES

Low Pressure Fitness is very proud to announce the new incorporation of Shirley Boerssen as the Director of South Africa for the PressureLess workout. With this great announcement, we wanted to share her own testimonial after developing a diastasis due to her second pregnancy and how she felt a massive change training hypopressives.

“I have always been intrigued by human behaviour, movement, natural healing methods and wellness. I definitely wasn’t the sporty person at school, but I did ballet, I have always loved dancing and movement and even did aerobics and callanetics as a teenager in the 90’s. After school I completed my Psychology Honors Degree, but it felt like something was missing. I completed a Personal training and Group Fitness Instructors qualification. I wanted to work more intimately with smaller groups and decided on completing a Pilates Instructors mat work qualification, enjoying the rehabilitative angle of the method. I gained a lot of experience at a physiopilates studio, working with the deskbound corporate with postural problems to clients with sports injuries. I have worked intensively with pre and post natal clients, running my own groups as well as working for PreggieBellies South Africa and training throughout both of my pregnancies. I am also a qualified holistic and sports masseuse and completed a Biomedicine course as part of a Naturopathic/Nutritional Therapy study. I have been studying and working within human behaviour, fitness and health and wellbeing for 21 years.

With my second pregnancy I developed diastasis. Applying ALL my knowledge could not rehabilitate my problem. I remembered talking to devastated clients in the past, trying to put them at ease, telling them to take it easy and at the same time I’d be worried and concerned as I could see bellies bulging with the conventional core and breathing techniques….and for the first time I understood what they felt. Still looking pregnant, even if only to myself, almost a year and half post-natal, was not fun, it was devastating. I developed digestive issues and lower back pain as my Transversus Abdominis became weaker, something was out of balance and it affected me in more than just a physical way.

I was trained in Low Pressure Fitness technique for the first time by Janet Kimmel from Vancouver, over December of 2015 and I was amazed by the quick, automatic response my body had to the technique. The results were amazing and visible within the first 2 weeks of the programme. Suddenly I had a magical moment, a realisation connecting my educational background and experience gained from each individual client up to then. I had to learn more about the technique, I had to experiment more on myself and I had to introduce this to all the woman suffering from diastasis, prolapse, urinary incontinence or those just not knowing how to safely train or retrain the core muscles, work on the postural alignments and most importantly, to prevent pelvic floor problems. In South Africa’s multicultural society, talking comfortably about the pelvic floor is not always the case and the reality is that so many woman (and men) don’t even know what the pelvic floor is and/or suffer in silence. My mission in South Africa is first of all to create awareness of pelvic floor and core health for woman, men and children/teenagers within a supportive, educational and empathetic way, within a fitness environment. Low Pressure Fitness system is an amazing platform to achieve this. Training and educating instructors and professionals in this technique changes the whole training program, rehabilitative outcome and prevention of a variety of problems. South Africa has an amazing culture of sports, fitness, a fresh awakening to health and wellbeing,more people are outdoors either running a trail or cycling, the benefits of LPF system on oxygen usage and in competitive sports is astounding and caters for a huge market in South Africa.

My approach to health and wellbeing, fitness and longevity is holistic in nature. I look at the whole person as a being connected within a mind, body and soul and LPF fits in perfectly with this approach. It affects the sympathetic nervous system, stimulate excitation and increase metabolism. One of my favourite benefits of LPF is that it empowers the clients, giving them back the power and control within their bodies.

I feel extremely privileged, humbled and bursting with excitement to represent LPF in South Africa, first country on the African continent. I know this technique will be a game changer for many women and men; to those working in the health industry and their patients and clients”

Shirley Boerssen

LPF South Africa Director

OBGYN RECOMMENDED HYPOPRESSIVES FOR HER PELVIC ORGAN PROLAPSE

Maria Yasinta Sri Swastiningsih was born in 1948 (Indonesia) and has suffered from pelvic organ prolapse since 2012. She asked for a medical recommendation for her stage III prolapse by several gynecologists in Indonesia who all agreed surgery would be the best option. Despite this, María Yasinta wasn´t excited about the idea of a surgery. After four years of daily living with this horrible condition, she visited Dr.Carla, a gynecologist at the hospital Restu Kaish (Jakarta) to do another assessment. Dr. Carla also agreed with the diagnosis of stage III uterus prolapse but recommended that she perform hypopressive exercise as an alternative exercise therapy for pelvic floor dysfunctions. Dr. Carla was familiar with hypopressive exercise because she recently attended a conference about “low pressure exercise” at a seminar on women´s health for midwifes.

This is how Maria kept in touch with me to learn Low Pressure Fitness. During the first few sessions she had difficulties learning the technique (it´s not easy to learn without qualified supervision and instruction). The biggest challenges were the breath-hold and the abdominal vaccuum. After four initial sessions to learn the proper technique, I felt comfortable letting her train by her own at home.

After 3 months of Low Pressure Fitness, I strongly urged her to do another assessment with her physician to check the status of her pelvic floor issue. I think I was even more curious than her to learn about the results. Surprisingly, the stage III prolapase was gone! There was no bulging and all of her symptoms improved (heaviness, constipation…). Many women give up and consider pelvic floor dysfunction as a normal issue for their age. However, age or other risk factors related to pelvic floor dysfunction should never be a reason stop exercising and caring about one’s health.

Harry Setiarso
Low Pressure Fitness coach

 

BEST HEALTH MAGAZINE INTERVIEWS MASTER COACH, TRISTA ZINN “Pelvic organ prolapse prevention”

Canada’s, “Best Health” Magazine is a health & wellness magazine published by Readers Digest with the aim to help Canadian women feel more confident in pursuing their own health and fitness goals.

Trista Zinn Certified Master Coach and international course instructor for Low Pressure Fitness had the pleasure of work with Anna Sharratt, contributing writer for Canada’s Best Health Magazine.

It didn’t take any convincing when it was first suggested to bring this important topic to print. To get a better understanding and personal experience with the Hypopressive technique, Anna worked closely with Trista Zinn both privately and in groups classes. She quickly realized the importance of informing readers of this technique that gives hope to women living with pelvic organ prolapse, one of the more common forms of pelvic floor dysfunction.

This article HOLDING IT TOGETHER does just that, with a gentle approach to a sensitive topic Anna Sharratt interviews her trainer Trista about her own personal success story, two other women who share their experience, pelvic health physiotherapists and an OBGYN. The final message is clear,” there is hope and it doesn’t involve surgery”.

REHABILITATION OF URINARY INCONTINENCE AFTER PROSTATECTOMY & HYPOPRESSIVES

Hypopressive exercises are commonly practiced by moms after pregnancy to prevent or treat pelvic floor dysfunctions such as urinary incontinence or prolapse. However, little is known about the treatment of pelvic floor problems in males and the benefits that a Low pressure exercise program can provide…specifically after radical prostatectomy. In the following article we will approach the topic of prostate; rehabilitation of urinary incontinence when the prostate is removed and the evidence of hypopressive exercise available for the moment.

 

First of all… what is the prostate?

The prostate is the reproductive gland that produces the liquid that carries sperm during ejaculation. This gland surrounds the urethra, the tube through which carries urine out of the body. So, the prostate forms part of the male reproductive system.

It is approximately the size of a walnut. In addition to surrounding the urethra, it produces the liquid responsible for carrying the sperm during ejaculation. As such, it has a dual function.

 

Urinary: allows the flow of urine from the bladder

  • Sexual reproduction: allows the flow of semen.

Over time, especially after age 50, the prostate starts to increase in size. This phenomenon is known as benign prostate hypertrophy. The prostate can increase in size but this hypertrophy is not synonymous with cancer, although men are advised to have annual medical check-ups. The expansion or growth of the prostate can obstruct other neighboring organs like the urethra, causing possible urinary problems or kidney damage.

 

So…what are the problems related to the prostate?

This increase in size of the prostate provokes various symptoms related to this benign prostate hypertrophy. It is not a illness but it can affect the quality of life of men. The most common symptoms are:

  1. Slow urination
  2. Frequent night-time urination
  3. Problems related to bladder emptying
  4. Urgent urinary incontinence
  5. Urinary incontinence

Another frequent problem is prostatitis, which is inflammation of the prostate. This affliction can irritate the prostate.

Some of the most frequent symptoms of prostatis are:

  1. Tiredness
  2. Fever
  3. Urgent urination
  4. Pain when urinating

Unfortunately, another significant problem is prostate cancer. This disease does not usually produces symptoms or if symptoms do occur they are similar to Prostatic Hypertrophy. Therefore, symptoms of prostate cáncer can appear in periodic check-ups when blood appears in the urine.

 

Prevention is better than cure

Given that life expectancy is increasing, it should be taken into account that the best treatment is prevention. In addition to annual medical check-ups, following basic patterns of care may be essential prevent and even to treat prostate problems.There exist suitable conservation treatments to address the symptomology of the Benign Prostate Hyperplasy related to lifestyle habits and physiotherapy treatment. With this treatment plan, the following stand out:

  1. Healthy and balanced diet. Healthy eating, with a high vegetable content and less meat and animal products (linked to cancerous processes)
  2. Not smoking!
  3. Pelvic floor muscle training
  4. Engaging a moderate physical exercise program like Low Pressure Fitness

 

Why Low Pressure Fitness can help in the prevention of problems related to the prostate?

The recent popularity that Low Pressure Fitness has attained in Europe is due to the excellent results that hundreds of practitioners have achieved with this exercise program. Many health professionals including physiotherapists and doctors are starting to recommend Low Pressure Fitness as a suitable exercise program for prostate problems. Other popular workouts which involve exercises like running, jumping, and heavy lifting increase intraabdominal pressure, so they also increase intraabdominal pressure towards the urethra. The prostate can get a Little “angry”, if it feels too compressed. Low pressure fitness acts just in the opposite way “sucking or kissing” the prostate. This happens because one of the major effects of LPF is the visceral decompression that is exerted due to the strong diaphragmatic aspiration. This can be of great help in the case, for instance, of the pressure that the prostate exerts on the bladder. Furthermore, with LPF the pelvic muscles are strengthened, alleviating the symptoms of urgent urination and bladder emptying.

The expert physiotherapist in uro-gynaecology approaches different therapies for disorders of the pelvic floor both female as well as male. The re-training of the pelvic floor musculature is fundamental for the tackling of the afore mentioned disorders.

In this way, they use a combination of tools such as electrotherapy biofeedback, pelvic floor muscle training and more recently the hypopressive technique used in the training program of Low Pressure Fitness.

Hypopressive exercises are a novel approach to pelvic floor muscle training. They are postural and breathing exercises which engage the abdominal transverse with concious coordination of the diaphragm that is hypothesized to decrease pelvic pressure and cause subsequently cause urethral constriction. Another benefit to mention about the hypopressive technique of LPF is the increase in the vascular blood flow. The microcirculation increases with the diaphragmatic suction and this, aided by pelvic unblocking, is an important factor to the prevent undesired prostate problems.

 

Clinical Evidence for male urinary incontinence and Hypopressives?

Several clinical rehabilitation protocols for for prostate cancer post-operation patients, have included hypopressive exercises in their rehabilitation exercise protocol with promising results¡¡ Here are some examples:

Mallol-Badellino J., et al., (2015). Results of rehabilitation on quality of life and urinary incontinence severity after radical prostatectomy. Rehabilitación, 49(4), 210-215.

Scarpelini, P., Oliveira, A., Cabrinha, G. (2014). Protocolo de Ginástica Hipopressiva no tratamento da incontinencia urinária pós-prostatectomia: relato de caso. Revista Unilus Ensino e Pesquisa, 11(23), 90-95.

Serdá, B., Vesa, J., del Valler, A. & Monreal, P. (2010). Urinary Incontinence and prostate cancer: a rehabilitation program design. Actas Urol Esp, 24(6), 522-530.

Also very interesting the study protocol proposed by Santa Mina et al. (2015) at the Journal BMC UROLOGY  “A pilot randomized trial of conventional versus advanced pelvic floor exercises to treat urinary incontinence after radical prostatectomy: a study protocol”.  

To sum up, there is a growing interest by the literature and urologic specialists of hypopressive exercises and it´s possible effects on urinary incontinence after radical prostatectomy. The preliminary results of the previous studies show that this can be a novel approach for pelvic and core muscle global training.

Low Pressure Fitness present at “Rehabilitation for life”

The interest about the application of the Low Pressure Fitness in the prevention and rehabilitation of the pelvic floor dysfunctions led the School of Health of Viseu, inviting Eunice Moura, Low Pressure Fitness coach in Portugal for a lecture in the context of the 6th Congress ” Rehabilitation for life” on January 28, 2016.

“Rehabilitation in differentiated health care”  was the name chosen for the table of Eunice Moura and with a presence of a physician, a rehabilitation nurse from the Center of rehabilitation medicine in Alcoitão, and a rehabilitation nurse of the Garcia da Orta Hospital.

With an attentive and interested audience, the themes developed and clarified about Low Pressure Fitness aroused interest of some people who have shown curiosity in getting to do more training and increase knowledge of the Low Pressure Fitness technique in order to use it in their working environment to ensure better results  both in terms of the rehabilitation of the pelvic floor muscles, and globally, ensuring a better quality of life for patients.