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“LOW PRESSURE FITNESS LITERALLY SAVED MY LIFE“

And for that reason we have a Low Pressure Fitness trainer in Norway!

 

“I felt completely broken and devastated that my life had been ruined by childbirth. My doctors were no help.”

 

Sadie is now paving the way for a more developed post natal approach of health care in Norway.

 

We leave Sadie’s testimonial to you.

sadie-low-pressure-fitness

A year after my daughter was born I was in a very bad place. I had suffered grade 3 pelvic organ prolapses post partum (bladder, uterus and rectum), also had anal prolapse, and diastasis recti. I was in so much pain and discomfort on a daily basis that all I could do was get through the day and try and take care of my daughter. I had never envisioned that something like that could happen after birth. I had never thought my life as I knew it could be over. I was so lost and desperate, and extremely depressed.

 

Every doctor I had been to had told me it was no big deal. They had ignored all my pain and issues voiding my bladder and bowels. They brushed off my symptoms, like the fact that I tore every time I had a bowel movement. Or the fact that I could not stand for more than 5 minutes without severe back pain. None of them examined me standing, even though I begged, and said the damage wasn’t that bad. When standing my organs were literally falling out. But nobody cared. I wasn’t interested in surgery (why would I want the people who were ignoring me to cut me open?) and so they didn’t have anything to offer.

 

I had been going to physical therapy and all I was given was kegels. I became so hypertonic that my pain got much worse. I couldn’t even sit without discomfort. I was told there was nothing else I could do. I was so tired, so exhausted (my baby didn’t sleep) and in so much pain I didn’t think to question anyone. I assumed since everyone said it was so common (even though nobody talks about it!) that they knew what they were talking about. One day I had a follow up with my doctor, and when I told her how desperate I was she actually said “well, you chose to have children so you must have known something like this could happen”. And that was the slap across the face that I needed to wake up.

 

I went home and did what I have always done but had forgotten to do this time (due to hormones, lack of sleep, and an assumption that those caring for me actually cared), which was to take my health into my own hands. It didn’t take me long to find hypopressives and read more about Low Pressure Fitness – luckily I was born and raised in Spain so it was easy for me to find information. I couldn’t believe something so widespread hadn’t even been heard of here. I immediately contacted trainers to train via skype (there were no trainers anywhere in Scandinavia, I live in Oslo). The first to reply was Trista Zinn in Canada, and I got started.

 

After just a few days (after a year of thinking my life was over!!!!) my symptoms were so much better I could go for a walk with the stroller pain-free for the first time. I couldn’t believe it! Why is not everyone teaching this to new mothers everywhere? Why hadn’t anyone cared enough to learn about other techniques than useless kegels? How could this not be the norm for post-partum care? I trained religiously, and as I got better my conviction grew stronger, Low Pressure Fitness needed to be available to everyone who needed it!

 

I incorporated other techniques (osteopathy, myofascial release) and kept training, and am now asymptomatic from injuries so bad that the medical community meant surgery was the only way to go. But now I can carry my daughter as much as she’ll let me, and she’s 12kg. When she was 3kg I could hardly hold her, I was in so much pain. I even jumped on a trampoline recently. The future is bright!

 

Even though I had started a business before having my baby, I felt it was wrong for me to find a way to heal and just go on with my life, while other women who were in my same situation might never get the help they needed. I felt like the only way I could deal with everything that had happened to me was to try and make something good of it. So I decided to go back to my hometown of Barcelona and become a certified trainer for Low Pressure Fitness, and help others learn how to get their cores and pelvic floors functional again, reduce their diastasis and back issues, and feel stronger and more stable in their bodies than they thought possible.

 

As I have built up my practice here in Oslo, my story has spread, and I also train clients via skype, both in Norway and around the world. It’s so amazing to be able to build something so positive out of such an awful personal experience. I am so happy to be able to give hope to others and help them get their bodies back to feeling well. If nothing else, I would like to prevent others living in fear that their lives are over for as long as I did. Because there is always something you can do. I collaborate with other therapists and find that in many cases, a holistic approach really accelerates healing. I am working hard to spread information about the effectiveness of Low Pressure Fitness and am happy to see more and more professionals, not just patients, opening their minds to a new approach. If nothing else, I feel we should all want to have as many tools in our toolbox as possible, so we can help people as much as possible. That is what I wished had been true for those helping me. And I am working hard for it to be the norm in the future. I still meet some skepticism from time to time, and if people aren’t convinced by mine or others’ results, I like to remind them, that if they open their minds, they won’t fall out.

 


Sadie Lawler
LPF-CT

Sadie Lawler is a personal trainer and LPF-CT living in Oslo, Norway. She grew up in Barcelona and spent some years in New York and London as well, her professional life has included everything from directing TV shows to starting one of Oslo’s first organic local groceries. After having her daughter and experiencing first hand how limited the post-partum care is in Norway, she is now on a mission to spread the word of Low Pressure Fitness, in the hopes that no other women will have to experience what she did. She is an advocate for women’s health and believes that caring for new mothers is crucial in a society that is constantly pushing for effectivity in all areas of life.

SHOULD I DO HYPOPRESSIVES DURING THE IMMEDIATE POSTPARTUM PERIOD?

Hypopressive exercise has been suggested as an alternative rehabilitation tool for abdominal and pelvic floor postnatal recovery. Nowadays, hypopressives are widely prescribed by health and fitness professionals during the postpartum period in many European countries. However, there is a lack of scientific literature about the optimal time to start a hypopressive program after delivery. Therefore, the purpose of this article is to address some of the common questions we receive at Low Pressure Fitness regarding this topic. Among the most frequent questions about postpartum and hypopressive training we highlight the following:

 

  • How soon after giving birth can I start my hypopressive training?
  • Can I do hypopressives if I am breastfeeding?
  • Can I do hypopressives if I had a c-section?hypopressives-postpartum

At present, there are no randomized controlled trials on the long-term effects of hypopressives during the postpartum period. Additionally, there are different opinions regarding the best time to start these exercises. Opinions vary from beginning immediately after delivery to waiting until the late postpartum period. Here we summarize opinions from different experts on this important topic.

 

What do professional associations say?

The puerperium corresponds to the period right after delivery. That is, the first week after giving birth. It extends from the first day to the tenth day after the baby is born. The late puerperium period includes day 11 through day 42. While the remote puerperium makes reference to day 43 onwards. The following period, generally called late postpartum, starts in week six or 40 days following birth (the famous quarantine). Of note, the postpartum period can last up to six to twelve months after giving birth.

 

The guidelines from the Spanish Association for Physical Therapy for the late postpartum period recommend starting hypopressive training six weeks after delivery. They state “abdominal exercising should always be hypopressive”. Regarding the puerperium (first 48 hours-first week), this association suggests that women should avoid traditional abdominal exercises and perform hypopressives.

hypopressives-postpartum

On the other hand, the Professional Guide for Mothers’ and Fathers’ Education in Pregnancy and Childbirth, coordinated by the Service for Assistance Coordination and Care, recommends hypopressive exercise only during the late postpartum period (from the sixth week onwards). The Ministry shares a similar view for Health and Social Services of the regional government of Cantabria (Spain). They state in their guidelines that women should perform hypopressive exercise during the postpartum period, specifically 30 to 45 days after delivery (the quarantine).

 

During the postpartum period, it is advisable to seek guidance and instruction from an exercise professional

 

Our Delivery emphasizes that once the quarantine is over, it is important to practice kegel exercises and hypopressives with the supervision of a physical therapist who can explain how to perform the exercises properly. Our Delivery also recommends Kegel and hypopressive exercise to women who had a cesarean section.

 

Tamara Rial, PhD, Director of Low Pressure Fitness, suggests that when there is no medical contraindication to exercise, hypopressive training can start after the quarantine (six weeks postpartum). However, in the case of surgical procedures such as a caesarean section, it is advisable to wait three months. It is also important to visit a health care provider after delivery and to check the pelvic floor prior to commencing a postnatal fitness program.

hypopressives-postpartum

During the postpartum period, it is advisable to seek guidance and instruction from an exercise professional who can adapt the program and address individual needs. To find a certified Low Pressure Fitness specialist visit our online directory.

 

Author:
Dr. Tamara Rial

PREPARE YOUR BODY FOR HIGH IMPACT TRAINING WITH LOW PRESSURE FITNESS

The  starting  point  for any  workout  should  begin with a pre-exercise evaluation  (assessment  of  cardiorespiratory  fitness,  muscular  fitness,  flexibility or body  composition) performed by an exercise specialist. A professional will ensure that the exercise program is safe and effective and consistent with each individuals needs and goals.

 

The Low Pressure Fitness system includes an assesment of core muscle function. This initial assessment will help you understand the health of the your abdominal muscles, and whether they are fit enough for their main functions: stabilization, movement and breathing.

 

In recent years, fitness centers are increasingly  focused on  high intensity workouts. This type of training can place excessive impact on core structures including the abdominal muscles, the spine and even the perineum.

 

Usually, when we sign up for a beginners class at a fitness center we do not ask ourselves if our core is prepared for the demands of high impact or high intensity exercise. The high price for quick results is often an injury or aggravation a previous pathology. That´s why a pre-exercise evaluation is essential to detect conditions that may  influence the design of an exercise or sport program.

 

 

After the initial assessment, one of the best ways to prepare your body for future higher intensity workouts is with Low Pressure Fitness. Through specific postural and breathing techniques, your body will decrease rigidity with observable  effects on the diaphragm and lumbar spine. Optimal muscle tone with no myofascial tension will allow your body to better manage intra-abdominal pressure which is crucial for supporting higher intensity training. There is a common misunderstanding regarding strength and tonicity: strong is not equal to tonicity You can have strong muscles but at the same time they can have high or even low tonicity. There is a widespread misconception about the importance of core muscle strength. It seems as if strength is the only relevant variable to achieve optimal physical condition.

 

The core helps to transfer the load of intra-abdominal pressure and body forces. When a link in the core chain is weak, the rest of the system will fail to function optimally. This is the case of many sportswomen who have high levels of general strength and fitness but a specific weakness in their core. In a previous article we address this topic. Another common ailment related to muscular weakness and imbalance of the core musculature is the sport hernia. Aggressive and inappropiate abdominal exercise programs can cause or a sports hernia. Low Pressure Fitness can be a safe alternative for beginners who need to restore the strength and function of their core muscles. Even if you are an athlete or fitness instructor who wants to perform high intensity training, you  can benefit from Low  Pressure  Fitness as part of your exercise program.

 

Eunice Moura

WHAT’S HIDDEN BEHIND ATHLETIC INCONTINENCE?

Let´s get real and take out of the closet the topic of urine leakage in women’s sport. Recently, wikipedia has introduce a new term to describe exercise-induced urinary incontinence, called Athletic Incontinence. It´s the specific form of stress urinary incontinence  stress urinary incontinence that results from engaging in high-impact or strenuous activities. Generally, it is thought to be the consequence of a decreased support system of the pelvic floor due to increased intra-abdominal pressure during high-impact exercise. It has become a condition too common in female athletes. It represents a huge problem related to the  quality of life of sufferers, but at the same time it´s socially invisible. Meanwhile, different types of incontinence effect a large proportion of american women and the prevalence is much higher for female exercisers of all ages!

 

If statistics state the problem, why we don´t talk about it?

 

There is a huge taboo around the topic so it´s still under-reported. One of the most common problems that female athletes face, during and after their sport career, is stress urinary incontinence. Unfortunaltely, the topic is rarely discussed by an athlete’s healthcare provider. Behind exercise-induced urinary leakage are hidden several consequences such as cultural taboos, embarrasment, lower self-steem, early sport drop or other related lumbo-pelvic issues. Is a threat to an athletes health and well-being since it may limit their participation in athletic activities. Enterprises, concious about the problem , sell the solution  in the form of “female exercise pads”. Sounds like a bad joke, but at the same time, they may be the only people aware of this secret.

Why athletic incontinence is so common?

 

A literature review about this topic (Goldstick & Constantini, 2014) states that the prevalance  ranges from 28 to 80%, with the highest prevalence in high-impact sportswomen such as trampolinists, gymnasts, aerobic gymnasts, hockey players and ballet dancers. Leakage is due to a failure of the pelvic floor system that is unable to overcome the increase of intra-abdominal pressure which occurs regularly during high-impact activities such as jumping, landing, running. Strenuous exercise may overload and weaken the pelvic floor muscles. There are several risk factors associated with this condition, notably pregnancy and childbirth. However, studies have shown about 25-30% of stress urinary incontinence occurs in young athletes with no obstetric past. These numbers are even higher in activities and sports that significantly increase intra-abdominal pressure such as the trampoline whereby athletes have the highest incidence (80%) of urinary loss (Eliasson, Larsson & Mattsson, 2002).

 

What other problems are related?

 

Recent studies confirm a relationship between low back pain and urinary incontinence. The highest prevalence of athletic incontinence, as mentioned before, has been shown  in high-impact sports like gymnastics. This sport includes activities such as jumping, landing, and running which  can also cause compression to the lumbar spine and result in nerve inflammation.

Eating disorders were also associated with higher prevalence of stress urinary incontinence. The lack of proper nutrition, hormonal changes, muscle weakness, and vomiting are possible causes that influence negatively the structural pelvic system.

 

How to prevent or treat it?

 

Just doing simple pelvic floor prevention exercises can help women stay dry. Pelvic floor muscle exercises should be the first-line of treatment and incorporated regularly into exercise and sport training programs.

Joinning a regular exercise program based on Low Pressure Fitness is the preferred method for pelvic and abdominal training for thousands of women around the world. In additon, this method has no side-effects and doesn´t need equipment. Low Pressure Fitness has demostrated to be an effective tool to decrease leakage symptoms in a randomized controlled trial done by Rial (2015). The satisfaction of practitioners is complete as shown in the following testimony of a female Spanish marathoner who experienced exercise urinary leakage:

 

“As an athlete I must say that Low Pressure Fitness for me has been a great benefit to my health, both in terms of improving my quality of life, sport and emotional.
I am 37 years old and love my job, as a physical trainer …. and in my free time I am a marathon runner. I run half marathons and races that goes from 40miles to 62miles. I have spent almost seven years running, and the small losses of urine will appeared in the fourth year. The loss starts in the first miles, where I feel like 4 drops fall and it´s very uncomfortable. Since I started doing Low Pressure Fitness every morning these small daily losses have disappeared. The Low Pressure Fitness for me have been my best medicine, I practice them every morning and then I repeat in the afternoon.
Thank you to all the people who are researching low pressure fitness!”

Anna
Madrid, Spain

TOO MUCH BACK PAIN DURING PREGNANCY, TOO LITTLE EXERCISE 

Unfortunately, lumbopelvic pain is too common during pregnancy. Around 45% of women experience lumbopelvic pain during pregnancy and 25% of women continue to suffer postpartum,. So…almost 50% of pregnant women experience low back pain!

Pain usually appears in the lumbar region or the front of the pelvis, due in part to changes in the stability of the pelvis as well as muscular and ligamentous tissues. Proper posture can influence the postural tension of the back muscles, known as “antigravitational muscles”.  When there is a deficiency or weakness in the back musculature, along with other risk factors such as obesity and physical inactivity, long-term postural and structural dysfunctions may appear.  Pregnancy related low back pain, also known as back pain or sciatica, is located in the lower back, sides of the sacrum, the buttocks and even down the back of the thigh extending below the knees. Pregnancy related low back pain can affect one or both sides of the back and limbs. Usually it´s aggravated by standing, walking, movements while you sleeping, tilting the trunk, or lifting objects,. So awareness and early prevention are the best solutions to fight pregnancy related low back pain.

 

Why low back pain occurs during pregnancy?

Back pain etiology is linked to the physiological, anatomical, and mechanical changes which take place during pregnancy. Normal physiological changes during pregnancy affect the spine. They may contribute to the onset of back pain during pregnancy and possibly postpartum. The most characteristic changes are the following: posture adopted by women during pregnancy; total body water content; the endocrine system and vascular alterations during pregnancy.

  • Postural Changes. There are noticeable postural changes throughout the nine months of pregnancy. These are characterized by increased lumbar lordosis. Hyperlordosis or excessive increase in the curvature of the spine is related to the contracture of the lumbar muscles which are forced to work harder, triggering pain in this area that can sometimes radiate down the legs. Most of the weight gained during pregnancy is concentrated at the bottom of the pelvis along with increased abdominal volume. Thus, a tendency to tilt your body forward would occur, which tends to compensate pregnant unconsciously with a rearward position of the upper body above the pelvis, restoring its center of gravity, but increasing the lumbar lordosis which can contribute to the development of low back pain.

  • Total body water content. The body water content increases similarly in both primiparous and multiparous, by an average of 8.5 liters. This fluid retention, particularly at the connective tissue of the spine and pelvis, increases the laxity of these joints, which could contribute to the genesis of pain.
  • Endocrinological  changes. The effects of fluid retention just mentioned is enhanced by hormonal changes during pregnancy, particularly the effect of the hormone relaxin which  increases laxity of the sacroiliac joints, symphysis pubis and cervix. This laxity, which is necessary to accommodate the growing fetus and facilitate childbirth, could also cause bloating and increased range of motion of the sacroiliac joints and symphysis, which can be a cause of lumbar pain. Also, serum levels of reproductive hormones and procollagen have been associated with the onset of pelvic pain in late pregnancy.
  • Vascular changes. Up to 67% of women report low back pain during the second half of pregnancy. It is often a consequence of the combined fluid overload with obstruction of the inferior vena cava by the enlarged uterus, which could, in turn,  result in congestion of the venous system ultimately leading to the onset of back pain, according to specialized literature hypothesis.

 

Scientific research links previous lumbar pain, stressful job or lumbopelvic pain related to previous work to a higher prevalence of low back pain during pregnancy. Even though, other important risk factors to take in account are:

 

  • Weight gain over medical recommendations, which forces the lumbar muscles to make an extra effort, increasing the risk of contractures.
  • The relaxation of the abdominal muscles: abdominal diastasis and the enlargement of the abdomen increases the physiological lumbar curve of the pregnant woman. But also the deep abdominal muscles (obliques and transversus abdominis) lose their competence and tone. To avoid this, it is essential to learn to exercise the deep abdominal muscles and implement safe core abdominal training before and during pregnancy.
  • Glute weakness. Glutes are related with pelvic floor health and spinal functionality. In the case of pregnant woman, an appropiate gluteal muscle strenght, will help stabilize lumbopelvic region, working synergistically with the lumbar spine and the pelvic floor.
  • Sedentary lifestyle: unless the pregnant woman is told by a health care provider to avoid exercise, regular physical activity is recommended for better postural control, correct biomechanical joint and a toned muscles, to suit their own changes pregnancy and childbirth reach the day in the best possible conditions.

 

Exercise better than paracetamol.

For all the above risk factors, the best preventive medicine will always be exercise. Its too extended between some health professionals recommend analgesics like paracetalmol or complete rest to recover back pain. But its well known that prolonged bed rest promotes weight gain which further deteriorates physical condition. Also, taking painkillers may not be the best solution in the short and long term.

Engaging in a regular program of exercise like Low Pressure Fitness before, during and after pregnancy to an excellent  choice to reduce the risk of low back pain.  It is recommended to tone the core muscles and for postural re-education, two principal targets for fitness pregnancy workouts. Furthermore, Low Pressure Fitness as a global program will train glutes and pelvic floor, essential musculature that provides stability to the pelvis. Specialized trainers or physiotherapists will provide the best advise and training programs before, during and after pregnancy.

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.

“I FEEL SO MUCH STRONGER AFTER MY PROLAPSE WITH LOW PRESSURE FITNESS”

Hi Trista,

I just wanted to thank you.

Five months after I had my prolapse surgery I coughed and ended up having some complications.  I was told that part of my prolapse had returned.  I also told my surgeon that I felt like I was walking around with a walnut between my legs.  I didn’t feel the same.  I was told that this was my new landscape and I was just going to have to get use to it.

I felt completely helpless.  I use to be very active but I was told that I should not even walk too much let alone ride a bike.  Core exercises were out of the question.  All of this left me with so many fears and questions.  How was I going to continue to do my job? How was I ever going to be able to do anything around the house? Would I ever be able to do the activities I loved.  How was I going to keep my back strong? Would it get worse?  Are my organs going to fall out? How was I ever going to feel comfortable having a sexual relationship with my husband?

Then my women’s physiotherapist told me about you.  That day changed my life.

It is hard to believe that in three short months I have made such progress.  At the beginning I thought there was no hope, but working with you on a one to one weekly bases really helped me feel comfortable with the exercises.  You were very encouraging, worked with my limitations, and moved at a pace that made me feel comfortable.

That day changed my life

Doing the exercises on an almost daily basis has really paid off.  The walnut is gone; I feel so much stronger.  I don’t have the constant fear that my organs may fall out with the wrong move.  My back has never felt better.  I am aware of my breathing and posture.  And a bonus… People are telling me how great I look.

You having given me my life back.  Thank you from the bottom of my heart!

With eternal gratitude,

 

Jenny

Trista’s client

ON WHETHER TO CLOSE THE LINEA ALBA: a new perspective on diastasis recti recovery

What are the advantages of low pressure exercises versus the crunch or curl-up? How do each of them affect the linea alba, that line of fibrous tissue that connects the right and the left abdominal muscles? Do any of these questions have a clear-cut answer?  

In this article Dr. Rial, founder of Low Pressure Fitness, offers an explanation on these issues and clarifies the evidence available so far on the effects that curl-ups have on the linea alba. She also raises new hypotheses for low pressure training as the new alternative for rehabilitation for abdominal diastasis.

Until fairly recently, traditional abdominals were staunchly defended by practitioners and researchers as the best method to restore diastasis recti.  The logic was that since the distance between the right and left abdominal muscles decreased while executing crunches, repeating this motion would help to reduce this distance. On the other hand, exercises that increased the distance between abs were discouraged, given that in the long run, they would cause the linea alba to stretch further.

Today, however, other experts have raised their voices with different perspectives, drawing from the results of their clinical practices or studies. This alternative outlook explores the notion of increased –and unwanted- pressure in the abdomen when performing traditional crunches. These new approaches are seen as both more functional and friendlier to the pelvic floor.

Indeed, today we can find different perspectives regarding the best exercise to reduce abdominal stretching. This is the case of Low Pressure Fitness, one of the major workout programs based on the hypopressive technique.

 

The abdominal division: linea Alba

The white line or linea alba is the vertical line that you can see down the middle of the stomach muscles. It separates the rectus abdominis into sections and gives it the famous six-pack appearance.

During pregnancy the gap between both sides of the abs increases gradually and naturally as the pregnancy progresses. The trouble is that after delivery, many women cannot find the way to recover that distance between their abs and get their figure back.

Diastasis of the abdominal rectus occurs when the gap between the abs exceeds 2.5 or 3 cm. It is not just about looks – it can also be a functional problem. Stability of the spine and pelvis can be compromised. Diastasis is generally linked to lower back and pelvic floor dysfunctions.

 

Clinical advances

In an article on the reaction of the linea alba during a curl-up, Lee & Hodges (2016) revealed extremely interesting data, which shed a little more light on the question of whether to narrow or stretch the linea alba. In other words, whether to open or to close the diastasis.

The study found that when the abdominal transverse muscle was pre-activated before curl-ups, the gap between the rectus muscles increased. However, distortion of the linea alba decreased. On the other hand, when the simple curl-up was carried out, with no pre-activation tension, the abdominal rectus muscle closed and in consequence, the linea alba became distorted.

This notion of distorsion of the linea alba is a completely novel concept. The greater the distorsion in the linea alba, the greater the fascial tension. Indeed, up to date, research focused mostly on the behavior of the muscles, but did not go into the behaviour of connective tissue.

It is relevant to notice the predominant role that fascial tension has in reducing and regenerating connective tissue. Fascial tension is the mechanical stretching force that affects a muscle and it´s connective tissue.

That is why although traditional crunches narrow the distance between the rectus muscles they also reduce the fascial tension of the linea alba compared to exercise with the transverse abdominal pre-activated.

It is on this same hypothesis that I suggest Low Pressure Fitness could be an optimal workout to recover from diastasis. Low Pressure exercises are the indisputable star workout today to recover from pregnancy and delivery in Spain.

My own clinical practice and the results achieved by my students using Low Pressure training reveal its effectiveness in reducing diastasis recti. However, we have no solid scientific studies to confirm such observations and practical experiences.

Abdominal vacuum and activation of postural muscle patterns are the signature features of Low Pressure exercises. It produces transversal and longitudinal contraction in the deep muscles of the core (Figure 4). This means the deep core muscles are activated, the waist shrinks and the stomach flattens out (Figure 5).

 

abdominal

All these factors seem to produce a very similar effect to that observed by Lee & Hodges during the pre-activation of the transverse + activation of the rectus abdominis during a curl-up. It is hypothesized that though this does put strain on the linea alba, it also reduces the distance between the abdominal rectus muscles by moving the rib cage and altering the body posture through Low Pressure exercise.

The following image shows the behavior of the diastasis recti of a clinical case in her postpartum period at rest and executing a Low Pressure exercise.

 

At Rest


During Low Pressure exercise

The goals of after-delivery rehabilitation include recovering the waistline and functionality in the pelvic floor. Following delivery, women often suffer some type of dysfunction in the pelvic area, such as urinary incontinence, pelvic pain or pelvic organ prolapse. Clinical and rehabilitation practice is generally concerned with finding an exercise which will produce the necessary muscle tension while avoiding unwanted pressure on the pelvic floor.

The added value of Low Pressure Fitness as an alternative to traditional curl-up training is precisely that excessive pressure is avoided. In other words, it does not increase pressure on the pelvic floor. A recent study carried out in the Quirón Hospital of A Coruña (Northern Spain) found an improvement of diastasis recti in a post-partum group after ten weeks of low pressure training.

At the moment we are unable to exactly pinpoint which are the reasons why low pressure fitness can be an optimal tool for diastasis recti rehabilitation. However, we are assisting to a change of perspective on how different abdominal exercises can affect the linea alba. Low Pressure training is an active and novel approach of this change.

 

Author: Tamara Rial, PhD

“AFTER THE TRAINING I WAS INSTANY ABLE TO TRANSFER ASPECTS OF THE TECHNIQUE WITH MANY OF MY PATIENTS”

Trista, thank you so much for sending along the certificates etc, I have been meaning to find a moment to write you a letter expressing my gratitude for all I learned during the weekend in Halifax. The training surpassed my perception of what I thought hypopressives technique to be and in many ways was a life changing experience. I can easily see why you are so passionate to bring this in to Canada.

Its been exciting to begin to work with this on a personal level as I’m already feeling the positive impact it provides to my entire well being!! I am standing taller, my stomach is flatter (without holding it in) my digestion is better and so much more.

Looking forward to taking some progress photos soon to see the impact its made in my body.

After the training I was instantly able to transfer aspects of the technique into my appointments with many of my patients and have created some huge transformations within a short time. I’m sparking lots of Hypopressive interest in the community and have some patients that are eager to learn all they can to improve their core and pelvic floor function through a practice that improves posture, movement, breath and all facets of life.

I am thrilled to be a part of the Hypopressive “core” change in the industry and look forward to deepening my level of ability within it.

Sending my best,

Arron Bonin
Canadian Physiotherapist
Attendee Level 1 course

LOOK GOOD AND FEEL BETTER WITH LOW PRESSURE FITNESS

One of the most popular resolutions for New Year is to join a gym to look good and feel better. Low Pressure Fitness is an innovative workout that can help to achieve these goals. It’s called the PressureLess workout and its benefits are remarkable. It is an opportunity for personal trainers and healthcare professionals to get to know new training tools.

 

What is Low Pressure Fitness?

A technique that is built on the foundation of yoga´s eastern wisdom and supported by spine rehabilitation exercises from western medicine. The purpose is to reduce high impact stress on the body and overpressure on the spine and core structures. LPF results in toned muscles, enhanced respiratory capability, greater strength, improved appearance and better sexual performance.

 

 

Why the PressureLess Workout?

Some internal structures are too weak to support the demands of daily activities. Exercising in a safe way using careful techniques can decrease internal pressure, develop correct postural habits and enhance breathing. This approach will help restore muscle balance and rejuvenate your life: it is the the PressureLess Workout.

 

Who benefits from Low Pressure Fitness?

Sedentary individuals and elite athletes can benefit from Low Pressure Fitness. Beginners can learn new exercises with appropiate instruction making practice safe and low risk. Elite athletes can enhance performance and reduce the risk of pelvic floor dysfunction. Low Pressure Fitness can be performed alone or as part of an Integrative health/fitness program.

If you want to look good and feel better, Low Pressure Fitness can be your exercise resolution.