Hypopressives: 3 Common Mistakes to Avoid | 7 Minutes

Here are the 3 most common mistakes we see when people come to us asking for help with their hypopressive exercise technique.
I'm also going to be explaining how you can tell if you're over exhaling at the end of the video. Over exhaling commonly mean that you're less likely to progress well.
I hope it's helpful!
Alice x
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MEDICAL DISCLAIMER:
Hypopressives with Alice recommends that you consult your doctor or medical practitioner regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise programme. There are contraindications to the hypopressives vacuum / apnea breath including: pregnancy, being less than 6 weeks post vaginal delivery, being less than 12 weeks following a c-section, recent surgery, heart and blood pressure problems, transplant surgery, COPD, EDS Vascular and more. The exercises and information provided here are not a replacement for medical advice. If you experience any symptoms such as feeling faint, shortness of breath, feel nauseous or experience heart palpitations please stop immediately and contact your healthcare provider. If you engage in this exercise or exercise programme, you agree that you do so entirely at your own risk, and that when participating in any exercise or exercise programme there is the possibility or risk of physical injury. If you engage in this exercise or exercise programme, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself and understand that no litigation or legal action whatsoever will be initiated against Hypopressives with Alice. Please exercise safely.

[@TessaDunbar-pq7in]

I found this very helpful, Alice, especially when you showed us what not to do. I am concerned not to slip into bad habits in my practice. Whenever I am learning anything, I always need to experience the wrong way to help identify the correct way.

[@hypopressiveswithalice]

I'm the same! So glad this was helpful Tessa

[@marli689]

These exercices are so helpful! I’ve got hiatal hernia and my symtoms are nearly gone. Thank you, from Norway❤

[@hypopressiveswithalice]

Amazing!! Great to have you joining from Norway 💕

[@Linda-zc1es]

Thank you, Alice! I've been learning and hadn't heard any of the don't do's which obviously are very important.

[@hypopressiveswithalice]

Yes there are things to be careful with - glad its helping :)

[@lauratimmins2177]

Thanks. Your info really clarified the technique and how it should feel and look during the different segments of each repetition. Between my kegels and the hypopressive exercise routine my slight vaginal prolapse after surgery for removing a cyst causing some incontinence isuues has improved greatly. My pelvic floor was strong according to my gyno so no more leakage after the surgery. Yippee! As a rehab trainer these exercises added to my and my female clients and my own weight training, cycling and hiking lifestyle recommended by my physio has been a bonus to feeling better. 😊

[@hypopressiveswithalice]

Hi Laura, so wonderful to hear how well you are doing after your surgery and that the symptoms you were experiencing are getting better - YAY!! So glad the explanatory video was helpful. Thanks for being here!

[@delvairdiniz5961]

Thank you! I needed to hear this.

[@hypopressiveswithalice]

Hey! So glad it was helpful 👍🏻

[@annakathryncarlson7979]

Very informative and easy to understand, thank you!

[@hypopressiveswithalice]

So glad you found it helpful Anna 👍🏻

[@Cad0567]

Very helpful!

[@hypopressiveswithalice]

So glad! Welcome 💕

[@helensimpson3848]

This was so helpful Alice and really clear. Thankyou

[@hypopressiveswithalice]

So glad it was helpful Helen!

[@cherylvanherk8655]

Thank you, so helpful!

[@hypopressiveswithalice]

Glad it was helpful! :)

[@heathersmith4224]

Just came across this, while looking for the 30 days and very glad that I did, as I had not realised that the tummy should be relaxed and the breath not forced out. I understand the importance of getting it correct and am not finding it easy. After doing the hypopressives I sometimes notice that my rib cage hurts or aches a bit. Does this mean that I'm overdoing it? Also I read your reply to Celine, where you say that your tummy has not always been this flat and I'm very impressed that it totally is now. Mine definitely has quite a bulge and I wonder how the hypopressives can help this as well as my distended bladder. Thank you for your really helpful videos.

[@hypopressiveswithalice]

Hi Heather, I would highly recommend getting some coaching to make sure you're getting the technique right - I think you said you had had some hypopressives coaching with your physio? If you need more support and would like to book in for a session with myself or one of my coaching team, details are on my website www.hypopressiveswithalice.com It's so important you get the breath work and poses right so you get the benefits. Alice xx

[@andie6959]

Thank you Alice.

[@hypopressiveswithalice]

Hope it was helpful!

[@dellarogers6800]

Really really helpful. Thank you

[@hypopressiveswithalice]

So glad!

[@DawnFallon]

So helpful thank you! This technique has given me hope as I find kegels are not that effective. I've signed up twice for your free PDF for Beginners but nothing has come through to my inbox - is it only for those who sign up with a coach?

[@hypopressiveswithalice]

Hi Dawn, thanks for the heads up, should be all sorted now (also check your junk folder if it's not in your inbox) x

[@osbo54]

Can you do the floor exercises on the bed? Due to back issues I can't lay flat on the floor.

[@hypopressiveswithalice]

Hello, sorry to hear about your back issues - yes, you can do the floor exercises on a bed 💙

[@angelawalker1098]

Thank you butp please explain how to do the vacuum (apnoe)

[@hypopressiveswithalice]

Hi Angela, if you head into the beginners playlist on my channel and work through the videos there, there's one on how to do the vacuum breath in 3 simple steps x

[@gaylehilton2805]

You say to not hold in the tummy - but does it help to do a kegal?

[@hypopressiveswithalice]

Hi Gayle, best to get individual advise on it depending on your symptoms etc, but generally a good plan to keep any Kegel practice separate to hypopressives 👍🏻

[@JanetRainer]

Very informative. I think it would help me if you could speak a bit slower. This is a lot to understand. Thank you.

[@hypopressiveswithalice]

Hi Janet, welcome, lovely to have you here! If you click on the settings button under the video, you can slow it down 🤗

[@JanetRainer]

@@hypopressiveswithalice great. Thank you so much. 👍😊

[@hypopressiveswithalice]

@@JanetRainer 👍🏻💙

[@3rdtwirl494]

With the rib stretch I find clients ribs are super tight anyway so it’s quite a challenging start. How can you explain the apnea to your client when they are not very body aware

[@hypopressiveswithalice]

Hey, yes it can be really challenging - my training courses for coaches covers this in depth!

[@gailstewart9488]

Hi Alice I have just dropped on this I have a problem myself do you do 10 min or so exercises for us to follow

[@hypopressiveswithalice]

Hi Gail, welcome - best to start with the beginners playlist!

[@celinelugand1189]

I agree with you on your last two points and disagree with you on the first. At the end I believe you bear down because you seem to breathe through your chest and not your abdomen. Your belly doesn’t seem to move at all when you inhale. When the breath is done via the abdomen only (which is I believe essential in activating the transverse in addition to the pelvic floor since they work together withthe diaphragm) the exhale goes up, by using the lower then middle then upper (costal) part of the transverse abdominis. I find your videos very interesting. Thank you for bringing more awareness to pelvic health and strengthening. A fellow French hypopressive professionnal 😉

[@hypopressiveswithalice]

Hi Celine! Thanks for your comment - it's an interesting point that there are difference in the way that hypopressives is taught and done - even in the research studies there are differences, and different nuances can be effective! With the lateral breathing, yes my tummy does stay fairly still - we teach a 360 rib cage breath so we can fully encourage the movement of the diaphragm and the pelvic floor in turn will mirror this and benefit. We actually track the improvements of the women we work with in the form of before and after screens and we see very high average improvements with prolapse symptoms (70%+), so we know this is highly effective. Interestingly, women who come to us who are overdoing the exhale and not progressing well, start to progress smoothly when they do this more lateral breath and stop overdoing the exhale. Although it might not look like it, there is a lot of TVA work going on with the breath work and the poses too - my tummy and abs did not look like this before hypopressives 😂Thanks for being here, it's good to share our differences but all be working towards supporting women as much as we can - and I hope you enjoy the videos! Alice x

[@Lisielou]

Lol I was doing that 😂

[@hypopressiveswithalice]

Oops, easily done! I think a lot of us have been there..