After being pregnant

How to Do Postpartum Hypopressive Exercises

By Sara . Updated: January 20, 2017
How to Do Postpartum Hypopressive Exercises

During childbirth the pelvic region of a woman goes through lot of trauma. In some women this trauma weakens the pelvic floor muscles while in others it causes prolapse. During this period, pressure on pelvic muscles could damage it. So, post partum i.e. after child birth, some exercises such as hypopressive exercises help to strengthen the muscles of abdomen region without adding any pressure to the pelvic muscles. Keep reading this OneHowTo article if you want to know how to do postpartum hypopressive exercises.

Simple breathing exercise

After child birth i.e. postpartum, your body is not ready to do any intense workout. So, a series of easy hypopressive exercises can strengthen the core muscles without subjecting any pressure on the pelvic muscles. The guidelines of one such hypopressive exercise is given below.

  1. Lie down facing upwards on your exercise mat with your knees bent. Relax.
  2. Place your hands on the waist.
  3. Take a deep breath through the nose and feel the muscles of your abdomen expanding.
  4. Then exhale slowly through mouth till there is no air inside you. You will feel your core muscles moving towards the spine. Hold your breath for 10 seconds.
  5. After 10 seconds, slowly inhale through the nose.
  6. Repeat this exercise but always remember to inhale through the nose and exhale through the mouth.
How to Do Postpartum Hypopressive Exercises - Simple breathing exercise
Image: youtube

Hypopressive Breathing

The main trick of Hypopressive exercises lies in its breathing technique. It can be done anytime and anywhere. But experts have suggested that 20 minutes of hypopressive breathing exercise a day is most effective in strengthening your abdominal muscles. The guidelines for hypopressive breathing are as follows:

  1. Sit in a relaxed position with your back straight.
  2. Take a long breath in. You will feel your rib cage expanding.
  3. Then exhale all the air. At this time you will feel the abdominal core muscles are moving towards the spine i.e. shrinking.
  4. Exhale till no air is left inside. Then block your breathing. Beginners can try pinching their nose so that no air goes inside.
  5. Now with your breathing stopped, pretend as if you are inhaling. DON’T BREATHE IN any air. Just pretend. You will feel the organs within your rib cage are lifting up and the abdominal muscles are moving towards the spine. Then hold this position for ten seconds. Since, you are in postpartum stage; you might not be able to hold it for more than 1 or 2 seconds. If so don’t worry. It will get better with practice.
  6. After 10 seconds breathe in and rest.
How to Do Postpartum Hypopressive Exercises - Hypopressive Breathing
Image: b-wom

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to How to Do Postpartum Hypopressive Exercises, we recommend you visit our Family health category.

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How to Do Postpartum Hypopressive Exercises