Low Pressure Fitness for prolapse
Say Goodbye to Prolapse Discomfort with These Low Pressure Fitness Moves
Discover the transformative power of low pressure fitness exercises in managing prolapse discomfort effectively. Are you tired of dealing with the discomfort of prolapse? Say goodbye to the pain and inconvenience with the power of low pressure fitness exercises. In this article, we will explore how these targeted movements can effectively manage prolapse symptoms, allowing you to regain control of your daily life. From understanding prolapse and its symptoms to discovering the benefits of low pressure fitness exercises, let’s dive into the world of relieving prolapse discomfort and enjoying a more active lifestyle. Let’s explore the top low pressure fitness moves for prolapse relief and how you can easily incorporate them into your daily routine for lasting relief.,
What is Prolapse?
Prolapse occurs when there is a descent of pelvic organs such as the bladder, uterus, or rectum into the vaginal canal. Since the vagina is the larger, more pliable opening, these organs tend to cave in on the vaginal wall. The tissue that you may feel or see is not the actual organ itself, but rather the tissue of the vaginal wall lining bulging into the vaginal canal. (This tissue looks similar to what you see on the inside of your cheek).
What symptoms are associated with prolapse?
Common symptoms of prolapse include pelvic pressure or heaviness, urinary incontinence, bowel issues, and discomfort during intercourse. By recognizing these signs, individuals can take proactive steps to address prolapse and improve their quality of life.
How can you know if you have a prolapse?
You may feel or see a bulge coming from the vagina. Keep in mind, prolapse is very common following pregnancy and labor/delivery. Prolapse can also result from repetitive heavy lifting or anything that increases pressure down through the pelvic cavity. In less severe stages of prolapse, you may not see a bulge, but may start to feel more pressure and heaviness in the vaginal area. This may also worsen after a period of exercise, especially with running or jumping, or during a very busy day with lots of lifting and being on your feet.
how can low pressure fitness help heal from prolapse
Now that we have a better grasp of prolapse and its symptoms, let’s explore how low pressure fitness exercises can provide relief and support for managing this condition effectively. The poses and postures in low pressure fitness are designed to decrease pressure in the intra-abdominal cavity, lift the internal organs, and engage the deep core and pelvic floor muscles.
The main aspects of low pressure fitness are:
- slow latero-costal breathing (ribcage breathing, 360 deg breathing)
- abdominal vacuum
- axial lengthening
Each of these three concepts optimize the pressure-less effect in the abdominal cavity, allowing the space for the organs to be lifted up to their optimal position.
By incorporating low pressure fitness moves into your routine, you can experience increased stability and support for your pelvic organs, ultimately reducing discomfort and enhancing your quality of life. These exercises offer a gentle but effective way to address prolapse symptoms and promote pelvic floor health. Let’s delve into some of the top low pressure fitness moves for prolapse relief.
Top Low Pressure Fitness Moves for Prolapse Relief
Take charge of your prolapse discomfort with these targeted low pressure fitness moves and enjoy a more comfortable and active lifestyle. Start incorporating these exercises into your daily routine today to experience the benefits firsthand.
For each of the following poses:
- Do three breath cycles followed by apnea (abdominal vacuum)
- Inhaling slowly through the nose and exhaling slowly through the mouth (this should be a 1:2 ratio, 4 seconds inhale: 8 second exhale)
- Breathing should be through the ribcage (allowing the ribs to expand in all directions)
- At the end of the 3rd breath, perform the abdominal vacuum
- Exhale fully, hold the breath, and expand the ribs
- This creates a negative pressure inside the abdominal cavity, lifts the internal organs, and involuntarily engages and strengthens the pelvic floor muscles and deep core muscles.
For further information on the basics of hypopressive breathing and low pressure fitness, read these posts!
Inverted pose
- Arms in triangle shape above head
- Toes pressed into the ground
- Head rests lightly on the ground
- Weight shifted forward (axis forward)
Hands and Knees Pose:
- Hands as wide as the mat
- Fingers facing one another
- Elbows bent and shoulders wide
- Toes are placed on the mat
- Weight is shifted slightly forward
Forward Bending/folding Pose
- In the advanced pose:
- Hands on placed on the floor with finger tips facing one another
- Elbows slightly bent
- Shoulders engaged
- Knees slightly bent
- Axis Forward
- In less advanced pose:
- Hands on placed on lower thigh above knee
- All else is the same
Seated pose
- Neutral pelvis
- Hands pressing into thighs
- Fingertips facing one another
- Elbows slightly bent
- Shoulders engaged
- Grow through the crown of head on each breath cycle and maintain during apnea
Lying Down Pose
- Knees bent
- One leg crossed over the other
- Right leg crossed over left
- Right hand underneath left hand
- Start with arms at chest height
- Arms advance overhead slowly during apnea
- Switch feet and hands and repeat
Bridge pose
- Arms are overhead in a “Y” position
- Heels are a bit closer to the body
- Toes are raised off the floor (ankle dorsiflexion)
- Star lying down
- Lift the hips during apnea
- Slowly lower following apnea
Incorporating Low Pressure Fitness into Your Daily Routine
Once you learn these six poses, you can move through them in less than five minutes! In that way, this is a quick routine to do daily! By incorporating these low pressure fitness moves into your daily routine, you can take proactive steps towards managing prolapse discomfort and improving your overall pelvic health. It’s important to remember that consistency is key when it comes to seeing results, so try to set aside time each day to practice these exercises. Whether you start your day with a few quick moves or incorporate them into your evening routine, finding a consistent schedule that works for you will help make these exercises a habit. These are also great to do following your regular workout routine! With dedication and perseverance, you can make a positive impact on your pelvic floor health and say goodbye to prolapse discomfort for good.
Contraindications for abdominal vacuum
- Pregnancy: It is not advised to do any breath holding during pregnancy since you will be decreasing the amount of oxygen in the body and also to baby!
- What you can do is do the poses with the latero-costal breathing technique and just refrain from the vacuum! All of the poses, especially in level 1, are very safe and great to do during pregnancy
- Remember that the latero-costal breathing is beneficial without the vacuum!
- Hypertension (or any other cardiopathy)
- Hernia repair, mesh, or other abdominal surgery
- Wait for 3 months before doing the abdominal vacuum, because the vacuum is an intense stretching of the deep and superficial layers of the fascia
- Doing the breathing and postures are still great to do– the more active you are the better your recovery
- Any other medical contraindication to exercise
Precautions for abdominal vacuum
- Acute flare up of abdominal symptoms: there is no detriment, but likely won’t be comfortable or desirable to do
- If you are not comfortable holding your breath, it would be better to work on the ability to hold your breath for 6 seconds prior to doing the abdominal vacuum technique
- If this is you, try the box breathing exercise explained above
- Feeling light-headed or dizzy
- If you begin to feel light-headed or dizzy, please stop your exercise, sit down, get some water, and rest
- The reason for the feeling of light-headedness is likely due to expelling CO2 too quickly, so it will be important to practice and improve your slow breathing and work toward the inhale:exhale ratio to be 1:2
- For example 4 second inhale and 8 second exhale
medical disclaimer
The information on this website is intended solely for educational purposes and cannot substitute for professional medical advice. Please seek input from your primary medical provider if you would like to begin a low pressure fitness program.
