You can use the link above to take you to a soundcloud recording, which will take you through how to breathe to relax! A wee treat for post Christmas 2018
From the picture you can see the relationship between the diaphragm and the pelvic floor. If you utilise this connection properly you can be working and strengthening your core and pelvic floor throughout your whole day! Let me break it down for you:Many of us with our busy lives and the stress of money and the limited time we perceive that we have despite the technology that we now own that was supposed to allow us more time and freedom – which ultimately has tied us down more (but that’s for another rant at another time!!) – have forgotten how to breathe and use our rib cage and lungs properly.
If I were to ask you to take time out now – lie down on your back with your knees bent and your feet flat on the floor and breathe, how do you do it? Do you:
- Inhale through your mouth and exhale through it?
- Inhale into your tummy?
- Inhale into your upper chest?
- Move your shoulders?
- Inhale through your nose?
I would like you to think about your anatomy – If you look at the picture you can see that your rib cage is like the bellows that house your lungs – it follows that if you open and close your ribs you will allow more space for your lungs to inflate – you will also notice that your rib cage is not only at the front of your body!
Now after reading this next bit I’d like you to have a try at breathing again – in the same supine (on your back) position as you tried before!
- Inhale slowly through your nose – it is a design point – if you breathe through your nose – the hairs in your nose send all sorts of important information to your brain – like temperature, oxygen mix….and much, much more
- Put your hands round your rib cage with your fingers pointing to the front and your thumbs feeling the back – as you inhale you are going to push your hands at the side of your body and out of your back with your ribs – inflating your own carefully designed bellows
- As you do this your diaphragm stretches out across the bottom of your ribs – allowing your pelvic floor to relax
- The you are going to exhale through your mouth as if you are misting a mirror – as you do your ribs are going to close and your diaphragm will relax back under your ribs – helpfully without any extra work from you – pulling your pelvic floor and core upwards and inwards as it does
- The wider you can get your ribs – the better the synergistic movement from your pelvic floor
You are not going to:
- Inflate your tummy
- Lift your shoulders
You are going to:
- Inhale for a count of 3 and exhale for a count of 6 – to slow down your heart rate and calm your frantic world!!
- Come to a class and learn so much more….
Ok – so I thought this was an interestingly strange read and the point to bear in mind is that there are products out there and ideas that may seem like a quick fix or too easy – if the method requires little effort or seems too good to be true – it’s probably that…too good to be true.
Listening to your body – thinking about how it works and remembering that the issues you may have with: your back, pelvic floor, alignment, and core have come of years of training (all through your life) and also to some extent the genetics you have inherited – it will take re-training and practice to unlearn them!
This is the article –
Gluing your labia shut during your period is a bad idea
Some dude chiropractor in Kansas wants women to glue their labia shut during their period as an option to pads, tampons, and a menstrual cup. His product is called mensez, you know, because it sounds like menses.
He claims to have invented some amazing sealant that you apply to the labia minora to seal them together holding in blood. This amazing sealant will then magically release when you urinate, allowing the blood to flow into the toilet. Once you have finished your urinary business then you simply reapply and go on with your day until your next urge to empty your bladder. He calls it feminine lipstick, get it? Because it goes on your labia.
This is stupid for some many reasons it hurts my brain. Here are my top four:
- This dude wants us to believe he has invented a miracle skin sealant that is magically reversible with urine, but not blood or sweat and can withstand a significant amount of friction. Ha ha ha ha. There is no Post-it Note labial glue.
- Reapplying some kind of glue, even some magically dissolving one, over and over could cause abrasions of the labia minora. Guess what that causes? Real adhesions, as in the labia growing together and needing surgical separation. This is not desirable. I had hoped a chiropractor would know that. Perhaps I expect too much.
- The idea that a complete blood tight seal could be obtained with some kind of simple home application is ridiculous. Perhaps he has never seen labia up close? It is technically possible for the labia to fuse shut with inflammatory skin conditions, such as lichen planus and lichen sclerosus and even occasional with severe atrophy. Basically, the skin from either side of the vaginal opening grows together. I treat this condition and I have seen women in urinary retention from this, so yes, a water tight seal is technically possible when the skin grows together, but with a glue? Getting a perfect seal without using a mirror could be challenging and messy. Also, not everyone has labia large enough to cover their introitus comfortably without significant traction.
- Imagine the pain if you sat the wrong way or readjusted your labia and forgot they were glued together! I’m crossing my legs in pain just thinking if it!
Given the attention to the mensez.com site I doubt this is a joke.
Menstrual products in the United States require FDA approval, so this isn’t coming to a store near you anytime soon. If this appears on Kickstarter (they looove vagina products because they get attention and so usually get funded, who cares if they are not biologically plausible or safe or useful, right?) I’d give it a hard pass. If this guy has truly invented safe, reversible, non toxic skin glue strong enough to hold the labia together for 8 hours that only dissolves with urine and not blood then it would have many applications in wound care and the operating room and Pharma or the military would be fighting over it.
So no, a Kansas chiropractor has likely not invented Post-it Notes glue for the labia. However, if it is as amazing as he claims I would love to see a video or him using it on his own lips. How he gets the urine up there is, of course, his business.
So you may be have been told that post baby – or with age – that leaking urine or faeces is normal – it’s what you should expect.
This helps to breed indifference to what can be a problem that is easily (ok you do need to work at it!) rehabilitated. Tena lady and other sanitary towel companies make money from you being told that this situation is normal – that there’s not really too much you can do about it – it’s common – put on a pad and get to an exercise class or just get on with your life.
There are more than one type of incontinence that you can suffer from:
- Loss of control of bladder function
- When laughing, coughing or sneezing
- On movement or impact – this can be high or low
- You may leak when with legs apart, you simply bend over or walk upstairs –
- These are your fast twitch muscles not firing properly – being weak and also they may also be too tight – essentially your bathroom muscles not opening and closing when you want them to
- ‘Key in the lock’ scenario – you made it home and now have a pressing urgency to go pee/poo
- Being caught short
- A need to go immediately
- No possibility of holding it in
- These are your slow twitch muscle fibres that are weak – and perhaps tight too
- When you void or go pee but there’s something left behind
- Feeling of not fully emptying the bowel or bladder
- Higher risk or urinary tract infection
- When you suffer from a combination of the symptoms above.
Hypopressive exercise uses thoracic breathing to decrease the pressure on the pelvic floor – lifting the pelvic floor muscles and working the ‘friend to your pelvic floor muscles’ muscles that surround your pelvic floor to lengthen and strengthen them.
The thing about chronic pain is that it ramps up the nervous system, which in turn surpresses respiration making breathing shallower.
This is especially destructive with CPP as deep respiration and calming the nervous system are pivotal to lowering pain levels and helping treat the underlying problem.
posture also plays a major role. When a woman feel pain in her pelvic region she tends to round forward over the area to protect it. Breathing thus becomes shallow as your diaphragm and lungs cannot function correctly.
Try standing up straight and breathing into your diaphragm now round your shoulders and stoop forward and try it again- feel how different it is!
Not breathing properly decreases movement in the abdominals and pelvic floor.
Below are answers to a lot of questions you might have about Hypopressives- why not come along to a class and see what you think for yourself! www.hypopressivescotland.com
It is great to see a community of people who are dedicated to improving quality of life for women with pelvic floor issues learn about the Hypopresive Method. As you can imagine it is difficult to describe something in short blog posts, you tube videos when the skills and theory behind the method takes 60 hours to teach. It is also understandable that you should have doubts and questions as information in English is limited and the method is very unique.
Here are answers to some of your doubts.
This technique has been around since the 1980s so it isn’t new but it is just now making an entrance in the English speaking world. It is part of hospital procedures and postpartum recovery protocols in Belgium where it was first discovered and studied by Marcel Caufriez. Over 6000 therapists have been trained in the method and almost 2000 fit pros as well. Thankfully finally we have trainers in English speaking countries so you are finally hearing about the method. Since it has been used for years by uro-gyno physios to treat prolapses and incontinence it has a strong clinical backing.
We’re reviewing the English texts but do remember that the science concepts have been simplified for clients so most certainly they are incomplete for a professional. The neurophysiology concepts behind the method are very complex. Please see this blog for the 3 requirements for an exercise to be considered hypopresive: http://hypopresives.com/hypopresives/three-requirements
The neurophysiology concepts include hypopresives stimulating the pneumotaxic center (pontine) of the brain via hypopresive postures that are amplified by the apnea and ribflare causing hypoxia and hypercapnea. The neumotaxic center, which is responsible for the resting tone of the respiratory muscles (diaphragm, ab wall, pelvic floor, serratus anterior, etc.), responds via neurological divergence that stimulates an activation or decrease in tone in the various muscles. The neurophysiology concepts are far too complex to answer here. They are fully explored in the 60 hours of HM training our master trainers receive.
HM seeks to normalize the postural tone of the diaphragm and the results here are excellent. The concept is full unrestricted mobility of the diaphragm and to normalize its resting position. Not sure where you got the idea that HM “takes the descent of the diaphragm out of the picture”. Also the rib flare comes from the serratus anteriors which are the postural antagonists of the diaphragm and thus help relax the diaphragm. It isn’t the change in pressure that causes the involuntary contractions of the core when performing HM (it was the original hypothesis but it was proven incorrect via research as the contraction comes before the change in pressure when measured by a pressure gauge in the rectum/esophagus and deep EMG of the pelvic floor).
“Here’s the thing, we need that pressure gradient and fluctuation of pressure created by the diaphragm in the abdominal cavity for a host of functions: it triggers breath (take Mary Massery’s course everyone!), contributes to circulation of lymph and blood, massages organs and contributes to bowel movement, sets up rest/work cycles of our postural muscles, and contributes to postural control.”
Of course and that is why HM helps to normalize the diaphragm function. HM also improves vascularization and the latest studies are looking at lymph circulation which is also improved. HM also improves intestinal transit and it fantastic for correcting posture.
“So here are my questions: How do Hypopressives address these other functions of the global system that impact continence, digestion, circulation, respiration, postural stability, etc?”
HM is a global system that does just that. Via neurological divergencies muscle resting tone is improved which is the main reason for the improvements in continence, injury prevention, etc. HM stimulates the sympathetic nervous system which causes improvements in these areas as well. The rhythmic performance of the exercises works with the emotional system. Through the neurological divergencies muscle tone is normalized which aids in postural improvements, proper mobility, etc. The autoelongation used through the techniques normalizes curvatures of the spine (does not cause lumbar kyphosis like you commented) and allows for rehydration of the intravertibral disks. Respiratory parameters are improved via normalization of the tension in the upper airway muscles, improving the functionality of the diaphragm as well as changes on a cellular level such as improvements in hematocrit and EPO. Again, it is hard to summarize something that takes hours to explain during the courses.
“How does the person return to function when downward pressure from normalized breathing resumes (perhaps normalized breathing never does?) Or the downward displacement of impact loading occurs? “
HM reprograms the core to properly manage intra-abdominal pressures so daily function improves and risk of injury from prolapses is reduced. Removing excess postural tone from the diaphragm also is an important factor in optimal function. When people return to their previous activities (perhaps with impact) their bodies can handle these activities better with less risk.
“While Hypopressives is also trying to move us away from this extreme that caused so much abdominal pressure, have they done it with yet another extreme? Hypopressives feels to me like our over-focus on abs all these years….a willingness to sacrifice other parts of the system for the sake of one part.”
HM is a global system that takes into consideration not just the biomechanical parts but also the parasympathetic vs sympathetic nervous systems, the emotional system, the person’s diet, even the temperature of the room and color of the lights. It goes well beyond just abs and seeks to reprogram the person’s body map and balance out their nervous system as well as the musculoskeletal system.
“For example, in the video above you can see there is a huge use of neck muscles (Sternocleido-mastoids are very prominent) to pull this off.”
What you are seeing is yes, activation of the SCM but what makes it seem more prominent than it is is the decrease in thoracic pressure which creates indents at the collarbone.
“So they have improved prolapse (which really is awesome, don’t get me wrong) but now do they have headaches and jaw pain? For some that is worth the risk. And from an aesthetic point of view…are we trading unflattering bellies for barrel chests?”
Actually HM doesn’t cause headaches or jaw pain. Yes, some people in the beginning will have a hard time activating their serratus anteriors and will over use upper traps etc. But this shortly gets improved and the end result is less pain and activation of the proper muscles. HM doesn’t seem to create barrel chests. After the 30+ years of its use this hasn’t been noted.
“Where’d the organs go? Are they sure they are up?”
Organs are lifted up. It has been studied via ultrasounds and MRIs.
“And finally, yes, the pelvic floor needs to go up…but it still needs to learn to go down too, even if you have a prolapse or incontinence, and handle impact loading. How do Hypopressives address this need?”
HM seeks to improve resting tone of the pelvic floor and for it to have proper shock absorption abilities (including responding to pressure by moving down and back up). Marcel Caufriez has actually developed a “tonemeter” that measures the resting tone of the pelvic floor in addition to its ability to produce force.
“I did get a chance to “try” a basic Hypopressives activity at this years APTA Combined Sections Meeting. The session leader readily indicated this was her interpretation of the activity and I am readily admitting it was my attempt at interpreting that in my own body.”
It would be nice to know if the session leader had been trained by Marcel Caufriez or has just tried to understand the method via youtube… If she isn’t fully qualified to teach HM then she most likely wasn’t able to explain the method to everyone correctly.
“The result was I could feel my pelvic floor get sucked up involuntarily as I performed the maneuver. But it only stayed up as long as I held my breath and had my diaphragm in a locked position.”
HM has certain benefits that are very immediate and others that are achieved after the reprogramming phase is complete. Eventually the resting position of the internal pelvic organs changes but no, it does not happen after one day.
“What happens when things go back to “normal”? Or is breath holding their new norm? More questions”.
HM sessions usually last about 20 minutes during which people perform apneas and rest breaths. “Normal” breathing never ceases except during the apneas.
“Based on what I can decipher, Hypopressives appears to be another form of a static positioning and holds to achieve central stability. Another non-functional strategy when dynamic central stability is the goal.”
Your deciphering is a bit off track which is understandable due to the lack of information available to you. HM does just what you promote, improves dynamic central stability as it reprograms the core to do its job involuntarily.
I hope that has helped to answer some of these questions (and perhaps brought on some others). My initial reaction to this method was a bit like yours so I understand where you are coming from. I spent some years writing to associations in the USA for opinions and information (back in early 2000s) and none was available. So, please have some patience as it is a lot of work to get the information translated and available to the English speaking world. Plus the method is complex so the best way to learn is by doing the full courses and trying the techniques on yourselves and clients to see the fantastic results first hand. It is also important to note that we have thousands of colleagues around the world who are using these techniques with great success. That was what “won me over” in the beginning. I realized that pelvic floor physios wouldn’t continue to use a method that didn’t produce the desired results. Realizing that HM was the main rehab technique used for postpartum propelled me to learn more about it and trust that my colleagues were onto something that improved the quality of life for women.
Sunny greetings from Spain! Please let me know if I can be of further assistance.
Hypopresive Method UK Country Master Trainer
Chronic pain ramps up your nervous system this in turn reduces respiration- respiration is particularly affected with pelvic pain as women suffering tend to round forward over the pain. This altering of posture does in itself also limit the ability to breathe as the lungs and diaphragm cannot operate at full function when one is stooped over .
Try it: curl your head and spine forwards and trying doing a diaphragmatic breath. Now try it upright – see the difference?
Try it: Lying on your back take a rolled up towel and place it across your shoulder blades. Keep your knees bent and feet flat on the floor. This mobilises your thoracic spine, opens your chest and encourages improved upright posture. Now use diaphragmatic breathing, inhaling through your nose for a count of 2 and exhaling through your mouth for a count of 4. This will help calm the nervous system, move your diaphragm and relax your upper back.
When we inhale the respiratory diaphragm drops yo help expand our lungs. The pelvic diaphragm mirrors this and lowers adding mobility and circulation to the pelvic floor – by working to increase the depth of respiration we can improve pelvic floor movement.
Kegel exercises do have some success, but as with everything as we become more aware of how our bodies work we can begin to see that for some this success may be limited and Kegels solely on their own may not help those who are suffering from incontinence and pelvic organ prolapse
In the picture below you can see that although kegels may be able to tighten the pelvic floor, literally the very bottom of the pelvic floor, they would be able to do very little if your pelvic organs were already compromised and had started to fall. Kegels would be unable to strengthen the connections holding your pelvic organs in place. In fact if you kept doing loads you could find yourself with a hyper-tonic pelvic floor
In contrast by using your diaphragm and your rib cage, you can lift the pelvic organs and associated muscles upwards and inwards, strengthening connections and helping to restore your pelvic organs to their original places in your pelvis. By using your diaphragm correctly you allow it to connect with the pelvic floor muscles and deep slow twitch workhouse muscles and myofacial connective tissue which all help to support your pelvic organs. Added to this with Hypopressive exercises are a range of poses that activate all the muscles round your body that bear any relation to your abdominal muscles (most of them!), helping you to take a holistic/all body approach to your pelvic floor and core strength exercise regime.
Come to a Hypopressive class and I can show you how easy it actually is to re-connect to your core!
Losing the strength in your pelvic floor be it post pregnancy or through other trauma can have a huge impact on you as a person, your relationships and the daily activities you choose to do.
Let’s look at traditional methods!
The sit up….