9 ways in which hypopressives improve your sex life

Do you feel your sexual desire is decreasing? Would you like to feel greater pleasure or gain control over your sex organs? Do you think a more intense sex life would foster your relationship?

Hypopressives are a kind of exercise (easy, painless and free!) whose followers claim to experiment an increase in desire, sensation and control during the sexual practice.

Not only will this technique improve your sex life, but it is also been shown to:

• sculpt a toned and fit mid-section
• reduce waist circumference and waist-to-hip ratio
• decrease urinary incontinence
• better physical performance and respiratory function
•  improve back health, posture and balance
•  treat and prevent hernias and prolapses
•  fight constipation
• aid with depression, post-partum recovery and scar healing

To know more about it see my previous post Wish I had known them before: Hypopressives.

As promised, today we are going to go deeper into the effects of hypopressives on sexual function and learn 9 ways in which they make your sex life more enjoyable.

1. Better proprioception and awareness of the pelvic floor muscles

During the performance of a HP there is a phase of abdominal vacum in which your gut is completelydecreases ligament tension, resulting in the repositioning of your internal organs, both in the short and long term.

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In 2011 it was proven through magnetic resonance imaging (MRI) that HT relocate your viscera and can be used as a proprioceptive resource (mechanism that enhances the capacity to feel the position of your own muscles).

Bear in mind that most women are unable to even contract their pelvic muscles or identify their genitals, mainly because of poor proprioception and body squeme. Thus, better proprioception and awareness of the pelvic floor muscles will greatly intensify sexual sensitivity and genital control.

2. More testosterone, more libido, more sexual desire.

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Testosterone is a sex hormone produced mainly in the gonads but also in the adrenal glands of both sexes.

 It is an androgen: it activates the development of male features. Thus, its concentration is greater in man than women where it is essential for the maturing of male reproductive organs and sperm.

 It is also responsible for indicating the body to create blood cells, ensuring the strength of bones and muscles, regulating the secretion of follicle stimulating and luteinising hormones, and enhancing libido.

Testosterone deficiency is detrimental during foetal development as it will lead to sex development issues. Low levels during puberty will hinder the boy's sexual development and growth. He will also suffer from poor strength and endurance as his limbs grow disproportionate with the rest of his body.

Testosterone levels naturally decline with age (it is even referred to as the men menopause or andropause). Unfortunately, low levels are associated with:

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·                     Loss of muscle tone
·         Loss of body hair in men
·         Parchment skin
·         Mood swings
·         Increased body fat
·         Erectile dysfunction
·         Poor sexual performance
·         Bone decalcification or osteoporosis
·         Lack of concentration
·         Memory loss
·         Sleep problems

Testosterone, key hormone in sexual desire and libido, can be increased through physical exercise. This stressor induces the body to make hormonal changes in order to adapt to it. The response varies depending on intensity, type of training and personal factors, but testosterone is generally increased after intense physical activity, whether aerobic or anaerobic, chronic or acute.

Hypopressives strongly stress the body as the exercises not only require great muscular activation, but also create an intermittent oxygen deficit. Consequently, testosterone can be effectively increased, resulting in all the aforementioned benefits.

3. Let that endorphin rush kick in

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Physical exercise is known to trigger the release of endorphins. These are neurotransmitters: a type of brain chemical that transmits electrical signals from one neuron to the next, and which are mainly synthesised and stored in the pituitary gland.

Endorphins activate opiate receptors in the brain and diminish our perception of pain, just like morphine or codeine. However, these neuropeptides do NOT have the adverse effects of opiate drugs, like addiction or dependence.

Not only is pain reduced, but endorphins also produce a strong feeling of euphoria, regulate appetite, release sex hormones (like testosterone, see previous epigraph) and enhance the immune system. Endorphins alleviate pain and stress, bringing well-being and pleasure in order to reward us for doing something convenient, like exercising, feeding, or having sex. Their task is to motivate us to continue doing those activities and to draw us into a reward circle, a feedback loop in constant search for pleasure.

4. No more erectile dysfunction (ED)

Studies suggest that between 10 to 52% of men, especially between 40 to 70 years old, suffer from ED. Unfortunately, this condition is increasingly common and is set to double by the year 2025.

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The explanation for the rising prevalence may be the typical American lifestyle, as several studies have shown that sedentary behaviors and obesity are strongly correlated with ED, whereas active healthy males have a better sexual function.

Hence, enrolling in any kind of physical activity, like hypopressives, will have a positive impact on ED and lead to more pleasant and enjoyable sex life.

5. Increased genital and perineal vascularisation

The female gonads are very rich in mechanoreceptors, which are sensory organs that give information about vibration, touch, pressure, and cutaneous tension to the central nervous system, and are therefore responsible for the sensations felt during sexual intercourse.

The area needs to be highly vascularised in order to improve irrigation and hence the attainment of pleasure.

It is widely accepted that physical exercise promotes angiogenesis, which is the creation of new blood vessels.

Furthermore, it is been shown to significantly increase genital sexual arousal after only 15 min (after 5 min of exercise it was marginally decreased) through sympathetic nervous system (SNS) activity.

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A 2013 study showed that exercise may be especially beneficial for women taking antidepressants, which have sexual adverse effects in 96% of the cases. Women reporting the greatest sexual dysfunction had the largest increase in post-exercise sexual arousal.

Wherefore, we can conclude that exercise may help reach orgasm and augment vaginal discharge.

More specifically, hypopressives have been proven to better femoral venous return which can be extremely helpful for people suffering from varicose veins.

6. Reduced stress

Nowadays everyone is subject to stress, which is just your body's reaction to any perceived challenge. Stressors turn on the sympathetic nervous system, which in turn activates a fight-or-flight response that involves the release of steroid hormones, including glucocorticoids such as cortisol.

These are known to inhibit gonadotropin releasing hormone (GnRH), the body's main sex hormone, resulting in low sperm count, no ovulation and impaired sexual activity.

In addition, stress also triggers the production of gonadotropin-inhibitory hormone (GnIH), which undermines reproduction even more by suppressing GnRH.

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Hence, it is no surprise that both, erectile dysfunction and premature ejaculation are associated with stress.

Besides, stress also causes low testosterone: steroid hormone essential for bone, hair and muscle growth, sexual function, appropriate levels of red blood cells and feeling trim and healthy.

As explained before, exercise, including hypopressives, effectively increases testosterone levels. Therewithal, it will decrease anxiety, stress and depression while increasing dopamine and serotonin, neurotransmitters involved in the regulation of movement and emotional responses, and in the transmission of nerve impulses, respectively. 

(For more physical, mental and cognitive benefits of exercise see my previous post Watching TV means impaired health and intelligence?)

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7. Better physical and respiratory parameters

It is no surprise that having an efficient body will make your sexual experience more enjoyable.

Even patients with chronic stable heart failure (CSHF) can improve their sexual function in the short term with moderate exercise.

Moreover, hypopressives, which emphasize proper breathing and posture, are known to increase forced volume and maximum exhaling flow after 6 weeks of training.

This is because HT efficiently work your diaphragm, which plays a key role in breathing, as well as the muscles in charge of inhaling and exhaling, resulting in an improvement of respiratory (peak flow) parameters and respiratory conditions like asthma.

8. Higher self-esteem

Hypopressives will result in a toned and fit body which in turn improve self-esteem and self-respect.

Having a positive body image will make your sexual life more enjoyable, enhance your initiative and enable you to amuse yourself without inhibition.

High self-esteem might also improve your capacity to deal with stress which, as mentioned before, is detrimental for sexual desire.

Moreover, low self-steem and emotional distress are associated with unhealthy sexual behaviours like having risky and/or multiple partners, and unprotected sex. Likewise, they were also correlated with initiating sex earlier and having more partners per year of sexual activity.

9. Stronger pelvic floor, increased sexual arousal

Several studies have concluded that pelvic floor tone and strength is directly related to increased sexual arousal, better sexual function and orgasms.

A 2014 cross-sectional study of forty women between 20 and 28 years showed that those with stronger pelvic floor muscles scored higher in desire, excitement, and orgasm. Pelvic floor muscle pressure was moderately correlated with sexual satisfaction and lubrication.

A 2010 study of one hundred seventy-six women aged 26-48 years revealed that those with strong or moderate pelvic floor muscles (PFM) scored significantly higher on the FSFI orgasmic and arousal domains, concluding that "both the orgasm and arousal function are related to better PFM function."

Hypopressives have been shown to efficiently tone your pelvic floor muscles:

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In a 2007 study, 100 women with poor pelvic tone and urinary incontinence performed 20 min of HP everyday for 6 months, resulting in an increase in pelvic floor tone by 58% and in shock absorption capacity by 48%. Furthermore, there was a 20% increment in contractile muscle strength and a significant 6% reduction in waist girth.

A 2014 study on professional female rugby players showed that hypopressives increase perineal and abdominal contractile strength.

That same year, a blind cross-sectional study of forty-two women aged 20-65 years who performed 30 daily minutes of hypopressives three times a week for 8 weeks revealed a significant increase in pelvic floor muscle tone.

This study also reported a decrease in waist circumference and waist-to-hip ratio (WHR), better dynamic and static posture, balanced spine curvatures, an increase in hamstring extensibility, reduced lumbalgia and feelings of satisfaction and well-being.

References

Bloor, Colin M. "Angiogenesis during Exercise and Training." Angiogenesis 8.3 (2005): 263-71. Web.

Bø K, Mørkved S., (2007). Motor learning. In: Bø K, Berghmans B, Mørkved S, van Kampen M (eds) Evidence based physical therapy for the pelvic floor: bridging science and clinical practice. 

Elsevier, Churchill Livingstone, pp 113-119.

Bo, K., Larsen, S, Oseid, S, Kvarstein, B. Hagen, R., Jorgesen, J. (1998). Knowledge about and ability to correct pelvic floor muscle exercise in women with urinary stress incontinence. Neurol Urodyn.7, 261-2.

Belardinelli, Romualdo, Francesca Lacalaprice, Ernesto Faccenda, Augusto Purcaro, and Gianpiero Perna. "Effects of Short-term Moderate Exercise Training on Sexual Function in Male Patients with Chronic Stable Heart Failure." International Journal of Cardiology 101.1 (2005): 83-90. Web.

Bump, R, Hurt, WG, Fantl, JA, Wyman, JF. (1991). Assesment of kegel pelvic muscle exercise performance adfter brief verbal instruction. Am J Obstet Gynecol.165, 322-8.

Carvalho, Celina Cordeiro De, Danielle Augusta De Sá Xerita Maux, Tetsuo Tashiro, and Sílvia Regina Arruda De Moraes. "The Effect of Endurance Training on the Neovascularization of Skeletal Musculature." Acta Cirurgica Brasileira Acta Cir. Bras. 21.6 (2006). Web.

Conrad Stoppler, M. (2014, January 12). Endorphins: Natural Pain and Stress Fighters. MedicineNet. Web.

Derby, C., Beth, M.,  Goldstein, I., Feldman, H., Johannes, C., McKinlay, B. (2000). Modifiable risk factors and erectile dysfunction: can lifestyle changes modify risk? Urology. 56(2),302-306.

Ethier, Kathleen A., Trace S. Kershaw, Jessica B. Lewis, Stephanie Milan, Linda M. Niccolai, and Jeannette R. Ickovics. "Self-esteem, Emotional Distress and Sexual Behavior among Adolescent Females: Inter-relationships and Temporal Effects." Journal of Adolescent Health 38.3 (2006): 268-74. Web.

Francis, K. T. "The Relationship between High and Low Trait Psychological Stress, Serum Testosterone, and Serum Cortisol." Experientia 37.12 (1981): 1296-297.Web.

Fukui H, and Yamashita M. "The Effects of Music and Visual Stress on Testosterone and Cortisol in Men and Women." Neuro Endocrinology Letters 24 (2003): 173-180.Web.

García Gutiérrez Eulalia, Aldana Vilas Laura, Lima Mompó Gilda, Espinosa Riverón Ma. del Rosario, Castillo Castillo Caridad, Felinciano Álvarez Vladimir. "Disfunción sexual masculina y estrés." Rev Cub Med Mil. 34.1 (2005). Web.

Hamilton, Lisa Dawn, Emily A. Fogle, and Cindy M. Meston. "The Roles of Testosterone and Alpha-Amylase in Exercise-Induced Sexual Arousal in Women." The Journal of Sexual Medicine 5.4 (2008): 845-53. Web.

Hsiao W, Shrewsberry AB, Moses KA, Johnson TV, Cai AW, Stuhldreher P, Dusseault B, and Ritenour CWM. (2012). Exercise is associated with better erectile function in men under 40 as evaluated by the international index of erectile function. J Sex Med, 9, 524-530.

Latorre, G., Seleme, M., Resende, A.P., Stüpp, L. y Berghmans, B. (2011). Hipopressive gymnastics: evidences for an alternative training for women with local proprioceptive deficit of the pelvic floor muscles. Fisioterapia Brasil, 12(6), 463-466.

Lorenz, Tierney A., and Cindy M. Meston. "Acute Exercise Improves Physical Sexual Arousal in Women Taking Antidepressants." Annals of Behavioral Medicine Ann. Behav. Med. 43.3 (2012): 352-61. Web.

Lowenstein, Lior, Ilan Gruenwald, Irena Gartman, and Yoram Vardi. "Can Stronger Pelvic Muscle Floor Improve Sexual Function?" International Urogynecology Journal Int Urogynecol J 21.5 (2010): 553-56. Web.

Martinez, Caroline S., Fernanda V. Ferreira, Antonio A.m. Castro, and Liana B. Gomide. "Women with Greater Pelvic Floor Muscle Strength Have Better Sexual Function." Acta Obstetricia Et Gynecologica Scandinavica Acta Obstet Gynecol Scand 93.5 (2014): 497-502. Web.

Meston, Cindy M., and Boris B. Gorzalka. "The Effects of Immediate, Delayed, and Residual Sympathetic Activation on Sexual Arousal in Women." Behaviour Research and Therapy 34.2 (1996): 143-48. Web.

"New Findings on How Stress Causes Sexual Dysfunction and Infertility." News-Medical.net. 16 June 2009. Web.

Prieto, R, Campos, P, Robles, R, Ruíz, J. Requena, MJ. (2010). Epidemiología de la disfunción eréctil: Factores de riesgo. Arch. Esp. Urol. 63(8), 637-639.

Rial, T.; Chulvi-Medrano, I.; Fernández, T. HEMATOLOGICAL RESPONSES OF DIAPHRAGMATIC ASPIRATION ON SPLENECTOMIZED SUBJECT. A CASE STUDY. (2014). Universidad Católica San Antonio De Murcia.

Rial, Tamara. "FUNCIÓN SEXUAL, EJERCICIO FÍSICO E HIPOPRESIVOS." Fisioterapia On-line. Web.

Soriano Segarra, María Lledó. "Efecto De La Gimnasia Abdominal Hipopresiva Sobre El Tono Del Suelo Pélvico Y Otros Parámetros Antropométricos, Funcionales Y Relacionados Con El Riesgo Cardiovascular En Mujeres." Repositorio Universitario Institucional De Recursos Abiertos (2014). Web.

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Thyl, S., Aude, P., Caufriez, M., Balestra, C. Incidence de l'aspiration  diaphragmatique associée à une apnée expiratoire sur la circulation de retour veineuse fémorale: étude par échographie-doppler. (2009). Kinésithérapie scientifique, 502, 27-30.

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Wish I had known them before: Hypopressives

Forget the crunches and really work that core

What are hypopressive techniques (HT)?

HT consist of a series of techniques that, through a sequence of different postures and movements, contract your diaphragm during exhalation, resulting in a negative pressure inside your thoracic and pelvic cavities. In other words, you suck in your guts while exhaling so that the intra-abdominal pelvic pressure is reduced. 

Piti Pinsach

When you exhale, your rib cage usually contracts, but when performing a hypopressive technique, the opposite happens. That's why the intra-abdominal pressure is reduced. Apnea (suspension of breathing) is then maintained for some seconds in order to stimulate a reflex concentric contraction of the core and pelvic floor muscles.

Why are hypopressives better than traditional ab exercise?

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The key element is the REFLEX CONCENTRIC CONTRACTIONS. While most ab exercises, including Pilates, involve VOLUNTARY CONTRACTIONS and increase intra-abdominal pressure, hypopressives work just the other way round.

This difference is of outmost importance because both, pelvic floor and abdominal muscles, are mainly formed by type I (involuntary) fibers. Therefore, training should focus on these fibers, which are only stimulated by reflex contractions.

Unfortunately, traditional ab exercises, which are hyperpressive (they increase thoracic and pelvic pressure), can even be harmful.

Why are traditional ab exercises detrimental?

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The strengthening of the voluntary muscle fibers that occurs through traditional exercises is directly proportional to the deactivation of the involuntary ones. As a result, traditional exercise weakens core and pelvic tone, which in turn leads to:

·       

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             urinary incontinence

·         prolapses

·         painful sexual relations

·         back problems like lumbago

·         esthetic issues such as abdominal flaccidity or swollen stomach

This fact was proved in 2007 by Caufriez, the founder of hypopressives. During a 6-week study, 16 women performed traditional ab exercises 45 minutes twice a week. The researchers found a 32.7% decrease in base pelvic floor tone, demonstrating not only the ineffectiveness of such exercises but also showing their prejudicial effects.

Benefits of hypopressives

Waist slimmer & ab toner

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HT increase abdominal and pelvic base tone, which in turn decreases waist girth and leads to a flat, hard midsection.

A 2007 study showed that 20 min of daily HT for 6 months reduces waist circumference by 6%.

A 2014 study showed that an acute 20 min session of hypopressives significantly reduces waist circumference while increasing thoracic amplitude and peak expiratory flow.

HT are especially challenging on the transverse and oblique abdominal muscles, and therefore provide a complete and tough workout that will get you those flat abs and slim waist in a few weeks (provided your fat percentage is low enough. You can spot tone, but not spot reduce so make sure you're also getting your cardio in.)

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Not only do they flatten your abs but they will also respect your vertebral column and won't strain your lumbar spine. While the risks of traditional exercises outweigh the benefits, with HP it's just the other way: all advantages with no drawbacks.

Ameliorates urinary incontinence (UI) issues

Urinary incontinence (UI) is a common issue among female athletes who aren't even aware that they suffer from a condition that negatively impacts their performance.

A 2002 study showed that 32% of British and French women, 34% of German women and 15% of Spanish women had suffered symptoms of UI during the 30 days prior to the study. Females are more likely to undergo UI because of menopause and pregnancy.

The increased base tone that HT provide translates into a better and faster control of your urinary tract, which reduces the risk of involuntary leakages. This occurs thanks to the repositioning of the bladder and the improvements in pelvic strength.

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In a 2007 study, 100 women with poor pelvic tone and urinary incontinence performed 20 min of HP everyday for 6 months, resulting in an increase in pelvic floor tone by 58% and in shock absorption capacity by 48%. Furthermore, there was a 20% increment in contractile muscle strength and a significant 6% reduction in waist girth.

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That same year, another study found akin results when a group of adults, average 68.5 years old, performed HT 4 times per week for 6 months, resulting in an increase of basal tone by 23.5%,  of loading tone by 25.3% and of perineal blocking during exertion by 108,4%. HT effectively solved UI in both sexes as 85.7% of cases were decreased or even disappeared.

In 2010 yet another study reinforced the aforementioned results: UI was significantly reduced in an intergroup study of 126 subjects, average 43 years old, who practiced HT daily for 30 minutes 3 times a week during 3 months. On the other hand, the Pilates and control groups showed no improvement.

Better sex life

The pelvic muscles are intimately linked with sexual function, especially in women. Followers of this technique claim to experiment an increase in desire, sensation and control during the sexual practice. This may be due to the increased blood flow and genital sensitivity and a decrease in pelvic congestion.

Stay tuned because in a few days I will upload a post expounding on this topic.

Improved physical performance

HT effectively work the diaphragm and the respiratory muscles. Not only do you acquire a deeper awareness of your body and diaphragm, but your pulmonary, thoracic and diaphragmatic capacities will be dramatically increased. A toned, flexible diaphragm will translate into a better physical performance, especially in aerobic activities.

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HT involve a phase of apnea, which results in a high oxygen desaturation (decrease in blood oxygen). Studies have shown that after apnea, blood acidosis is reduced and oxidative damage is no longer produced. The same study concluded that apnea can be used to increase tolerance to hipoxemia (low oxygen levels).

Is not that what any athlete would want? To be able to put in a brilliant performance in spite of the oxygen deficit?

Other studies report that HP increase hematocrit, the volume percentage of erythrocytes in blood. Red blood cells are in charge of transporting oxygen to your cells. More red blood cells mean more oxygen carrying capacity and more oxygen delivery to your muscles translate into better physical performance, especially in endurance sports. Many athletes even try to increase their oxygen levels through banned practices like taking Erythropoietin.

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Studies to definitively prove the reduction in cellular acidosis, the regression in oxidative damage and the increase in hematocrit are still in progress. It is speculated that these effects are the result of reflex splenic contraction or an increment in erythropoietin.

Other studies pending of publication will show a reduced pre-competition anxiety and an augment in self-confidence.

Improvements in posture and biomechanics also account for the improvements in performance.

Back health and balance

The abdominal vacuum and negative pressure in our abdominal cavity cause a traction effect on the vertebral discs which can be extremely therapeutic, especially in the lumbar region, when combined with other postural exercises.

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HT is known to reduce lumbar pain by decompressing the vertebral discs through the reduction in pressure and the axial traction. Lumbago, dorsalgia and other back issues usually lessen or even disappear in the short term.

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A 2007 study showed the benefits of doing HP for 10 weeks 1hour per week:

·         -Reposition of the plumb line (better posture)

·         -Decrease in lumbar lordosis (99. 9%)

·         -Reduction in cervical lordosis (99.8%)

·         -Decrease in dorsal kyphosis (99.5%)

·         -Decrease in scoliosis (96%).

·         -Improved postural comfort: better mobility and flexibility, less pain, and feeling lighter (95%).

The positive impact on the lower back and limb flexibility was tested in a 2009 study on patients suffering from mechanical and postural low back pain. Through electromyography, which electrically records muscle and motor neuron activity, it was seen that a training program based on HT improves the internal and transverse oblique activation time, therefore increasing the force they can exert. Bear in mind that not only do these muscles rotate the torso, but they also support the rotation of the spine and stabilize the lower limbs.

Better posture

HT regulate muscle tone by diminishing the excess tone of some muscle groups while increasing the tone of those which lack it. It brings tonic posture equilibrium which translates into a better posture in just a few sessions.

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Treat and prevent hernias

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Hernias are weak areas of a muscle or connective tissue through which an organ or fatty tissue protrudes. 

All hernias (inguinal, ventral, incisional, epigastric, femoral, pubalgia, umbilical, hiatal...) are caused by 2 factors:

·         -An increase in tension

·         -A weak tissue that easily breaks

HT increase core and pelvic strength and activation, which in turn can effectively cope with the high abdominal pressure that any kind of physical effort (even coughing) produce.

Visceral relocation and bye-bye prolapses

It also prevents internal organs from ''falling down''. Gravity, weight lifting and traditional abdominal exercises, push your guts downwards resulting in that typical stomach where the upper part is flat or even hollow but the lower abs look bloated.

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The aspiration that HT involve reduces intra-abdominal pressure, which in turn has a suction effect on the pelvic organs, decreasing ligament tension and easily relocating the bladder, rectus and uterus within the abdominal cavity. This has been demonstrated through magnetic resonance imaging (MRI). Therefore, HT are effective in treating organ prolapses, whether uterine, anterior (bladder) or rectal.

Fight constipation

The typical American lacks fiber and exercise, which lead to constipation, which in turn produces intestinal issues like colon cancer. It is of outmost importance to have a plant-based diet and exercise regularly, but HT thanks to the negative abdominal pressure can accelerate bowel movements.

Improved respiratory function.

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HT efficiently work your diaphragm, which plays a key role in breathing, as well as the muscles in charge of inhaling and exhaling, resulting in an improvement of respiratory (peak flow) parameters and respiratory conditions like asthma. This also leads to better sports performance.

Post-partum recovery

After pregnancy the body needs to recover its previous state by toning the core and reinstating pelvic floor rigidity. Unfortunately, it is very common for mothers to maintain abdominal and pelvic flabbiness after giving birth, which leads to poor vaginal muscle tone, unsatisfying sexual relations, flaccid stomach and urinary incontinence.

Say NO to depression

It is known that in order to prevent postpartum depression, an exercise program can be of great help to achieve a feeling of well-being, reduce anxiety and increase self confidence.

A recent study showed that:

• 90% of women had a negative image of their body after delivery

After an 8 week HT program:

• 89.48% felt harmony and a positive impact on their abs and 75% in their pelvic floor

• 64% increase in self-esteem

•40% reduction in anxiety

•32% reduction in cognitive anxiety

• 100% better posture and pain reduction.

In conclusion, HT enhance self-esteem and confidence during pregnancy and postpartum when hormonal changes and various emotional situations occur.

Better vascularization and venous return

During pregnancy, intra-abdominal pressure increases due to the expanding uterus, blood volume and other factors which contribute to the development of varicose veins in the legs and pelvis. HT is known to activate the musculature, ease venous return and improve lower limbs vascularization.

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Scar and surgery healing

People who have undergone surgery or women who have had a cesarean section or episiotomy can benefit from HT as it diminishes myofascial tissue (tissue around the muscle) traction, aiding to heal tissue adhesions and scars.

Abdominal diastasis

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Between 30 to 70% of women suffer from abdominal diastasis during and after pregnancy. 

Abdominal diastasis is defined as a separation of about 2.7 cm between the two sides of the ab muscle. During pregnancy the linea alba widens to make room for the baby and, although it should recover after delivery, more often than not it stays distended.

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This gap hinders the integrity and functionality of the ab muscles, causing low back pain and lumbo-pelvic instability. Not only is recovery essential for aesthetics (a broad linea alba leads to a protruding stomach) but it is also vital for maintaining good posture and motor efficiency.

Thanks to the strong respiratory and postural action that HT derive, the core gains back its stability and is able to function again as a corset.

A 2014 study showed that after a 3-month program of weekly HT in 44 women (average age of 45.6) diastaisis is significantly decreased (1.1 cm).

Moreover, the Spanish Association of Physiotherapists (AEF) recommends HT for post-partum recovery. There is a plethora anecdotal evidence of health professionals, midwives and physiotherapists, who advise these exercises and corroborate their benefits. 

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References

''Abdominal Efficiency and Rectus Separation.'' International Journal of Medical Pharmaceutical Science and Engineering. 7(1), 44-48. 

"About." Hypopresive Techniques. Accessed January 24, 2016. http://hypopresives.com/about.

Apelle R., Bourcier A., Latorre F. (1998). Pelvic floor dysfunction. Roma: Scientific Internacionale. 

Amostegui, J. (1999). Incontinencia Urinaria en la mujer deportista: fisioterapia. Archivos de Medicina del Deporte. 16, (74): 639-645.

''Benefits and basic principles.'' Low Pressure Fitness. 

Bernardes et al. "Efficacy of Pelvic Floor Muscle Training and Hypopressive Exercises for Treating Pelvic Organ Prolapse in Women: Randomized Controlled Trial." Sao Paulo Med. J. Sao Paulo Medical Journal 130, no. 1 (2012): 5-9. PubMed.

Caufriez, M., Fernández-Domínguez, J.C., Fanzel, R. & Snoeck, T. (2006). Efectos de un programa de entrenamiento estructurado de Gimnasia Abdominal Hipopresiva sobre la estática vertebral cervical y dorsolumbar. Physiotherapy. 28(4), 205-16.

Caufriez, M., Fernandez, D., Esparza., S; Schulmann,. D. (2007) Estudio del tono de

base del tejido músculo-conjuntivo del suelo pélvico en el postparto tras reeducación

abdominal clásica. Fisioterapia. 29 (3):133-8.

Caufriez M. (1993). Thérapies Manuelles et instrumentales en Uro-gynécologie. Tome 1. Bruxelles: MC Editions. 

Caufriez M.(1998) Measurements of pelvic floor function in perineal reeducation. Publications of international conference on the pelvis floor. Montreal. 

Caufriez, M. , Pinsach, P., Fernández, J.C. (2010). Abdominaux et Perinée, Mithes et Realitées,MC Editions, Mallorca. 

Caufriez M., Fernández J., Deman C., Wary-Thys C., (2007). Contribución al estudio sobre el tono del Suelo Pélvico. Prog Obstet Ginecol.50, (5):282-91. 

Caufriez M., Fernández-Domínguez J.., Fanzel R., Snoeck T., (2006) .Efectos de un programa de entrenamiento estructurado de Gimnasia Abdominal Hipopresiva sobre la estática vertebral cervical y dorsolumbar. Fisioterapia, 28,(4): 205-16.

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Winning a 3km cross-country race

Want to know what I did before a race for optimal performance? Keep reading to know all the nuts and bolts of how I propelled to the finish line, including what I ate, warm-up routine, music and my personal experience.

My past running experience

Today I participated for the second time in the cross-country race of my town. My first attempt of this cross was last year and the result was actually quite good as I ended up 4^th in my category! YAY. I had never ever before competed in a race and getting 4^th to the finish line felt really empowering. However, it was kind of sad that I didn't realize it until two weeks later when the classifications were published online.

Classifications 2015

Nevertheless, I started running more often until I became addicted. I no longer wanted to stay inside the gym for my cardio; I wanted to get outside in the sun and fly. During winter I do not run as often because I like working out with light clothing and now it's too cold to be outside. But in spring I ran other two races, one of which I also won in the most adverse climatic conditions. (If you want I can write a post on those too).

I don't take running seriously. For me, it's just an activity I enjoy and in which I perform well. I don't really care about races or winning, I just delight in being outside feeling the ground under my unstoppable feet and seeing how strong and powerful my legs are. Nothing compares to running through the bay first thing in the morning before most people have even woken up. Yes, I am a morning person who gets the job done ASAP.

My favourite place to run
Photo:geoelx.blogspot.com

I hadn't run for some weeks because of the cold and the only reason I signed up for the cross was that it would raise my PE mark. I don't understand how can I be so fit and sportive and get such poor marks in most physical tests (with the exception of endurance, flexibility, dance and drama). As a result, I need to increase my grade as much as I can through theory, attitude and extracurricular activities.

Today's race

To be honest, having to take the bus when it was -4ºC outside, felt like a kick in the teeth.  At least my mum accepted to accompany me so I didn't feel alone (like last year). When I got to the racing area I still had 35 min to mess around so I had plenty of time to get my place bib, go for a walk (aka look for a place to pee) and warm-up.

Little kids running the 600 m cross
Photo: cronicanorte.es

WARM-UP

For my warm-up I chose a ~200m hill where I did:

Easy run x4

Butt kicks x2

Lateral run x2 each direction

Cross-overs x2 each direction

Skipping w/ arm circles x2 forward x2 backward

Without moving I performed:

Alternating jumping jacks x20: regular jumping jacks, but instead of always raising your arms laterally, alternate between rising to the sides and to the front of your head.

Cross jumps x16: Jump opening your legs and your arms laterally in front of your chest. Jump again crossing your legs and arms in front of your chest.

Leg circles x10 each leg: with or without bending your knee, draw a big circle with your leg to the outside.

Body twist x10 each side: bent your right knee and cross that leg to the left while rotating your torso to the right.

Plank to cobra, transition smoothly 20 times

Plank lunges x12 total: Bring your right foot outside your right hand while bringing your hips down. Repeat with the left side.

Hamstring stretch: standing, bend to touch your feet and hug your legs.

This warm up didn't take more than 10 min but it got me ready for competing. Before, I only wanted to lay in fetal position to get warm; after it, I didn't even need my coat.

To stretch or not to stretch- that is the question

Photo: betterhealthpublishing.com

Static stretching before working out will most likely hinder your performance as your muscles think it's time for relaxing. On the other hand, dynamic stretching will prevent injury while telling your muscles that it's time to work. That's why the only stretch I do is for my hamstrings and only because they tend to be really tight. Learn to listen to your body and find out what's best for you.

What I ate

Before

lindt.co.uk

10 min before starting I ate 10 grams of 90% dark chocolate to increase my glucose levels. If the event is less than 1 hour long you don't need to eat anything prior to the competition. However, I know that if I eat a fruit or a dark chocolate square I feel better during my workouts so I do the same before racing. It had been almost 2 hours since I had had my breakfast which consisted of a green smoothie (if you want the recipe tell me in the comments below) and therefore, I wanted to make sure I didn't hit the wall aka bonking, which I had already experienced in a previous 1k race.

My breakfast

After

Post - workout snack 1
Photo: grandvoyageitaly.weebly.com/

After the race I first sipped 500Ml of water and 10 min later I ate my post-workout snack: a pomegranate and 50gr of almonds (previously soaked). After exercising, you need to make sure you give your body the carbs and protein it needs to repair itself. Take care of your body and REFUEL.

Post-workout snack 2
Photo: media.cairodar.com

Music

Then, I started preparing my music. I just put my mobile in a regular sport armband and in-ear headphones that I got at a street market. Nothing fancy, nothing expensive, but very useful. 

Photo: encrypted-tbn0.gstatic.com

Normally people who train for races don't use music as it distracts them from concentrating on what they are doing. As with the stretching, do what feels best for you. I am able to listen to my body and concentrate on my performance while listening to music. 

The songs I use are upbeat, they pump me up and I don't really care about the lyrics (that's why I can also concentrate on my body and the race). In fact, if you're going to use music, you shouldn't choose slow, romantic songs because they will probably slow you down. 

For this race I used:

Worth It - Fifth Harmony ft. Kid Ink

Policeman – Eva Simons

Start a fire – Ryan Star

Hey Mama – David Guetta

Final experience

Not only was it a tough circuit, but there also were frozen areas that remained from the freezing night. At the starting point there were many women (all categories were running together), but I managed to be in the front line. As a result, I was in the leading positions throughout the whole race. In front of me there were only some older women, most of whom I overtook. For most of the race I ran side by side with another woman whom I only passed during the last hill.

For the final sprint I gave everything to the point I felt I was going to fall down. But I didn't. I didn't get first of all women but I got first in my category. I couldn't be more grateful. All the hard work, all the training (although not strictly running) had flourished. That's the real prize: realizing that all your efforts will be rewarded. Its arduousness and the pain you experience are proportional to the satisfaction you feel afterwards

Photo: decalsforthewall.com