Estimated reading time: 3 minutes
Who’s ready for a CHALLENGE??? If you have a pelvic organ prolapse or if you simply want to boost your pelvic health — but you have NO IDEA WHERE TO START — then this is for you. The challenge runs for 10 days from May 8th to May 18th. Each day you will watch a 1 minute video showing a pose that you can practice to help you along your journey.
What’s in it for you? Besides a great kickstart to pelvic health, you’ll also get $100 OFF the Lift Program as a gift for completing the 10-day challenge, PLUS you’ll be entered into our drawing on May 18th where one person will win the entire Lift Program for FREE ($397 value), and three people will win a signed *full color* copy of Empower Your Flower.
To complete the challenge and get your gifts, all you have to do is:
✅ Follow both accounts: @vibrantpelvichealth and @theflowerempowered
✅ Do the daily pose, posting a story each day with your progress, tagging *both* accounts (@vibrantpelvichealth and @theflowerempowered)
✅ For good karma points, invite a friend!!!
Managing prolapse requires that you learn to manage intraabdominal pressure. This takes time and requires consistency. The exercises in this challenge are the first steps along this journey.
On days 2, 4 and 6, we will do hypopressive exercises. Instructions will be provided both in the video and on the description in Instagram, but if you would like to know a little more about how to do a hypopressive, just continue reading on this page!
How to Perform a Hypopressive Exercise (Stomach Vacuum)
The hypopressive manoeuvre (also known as an apnea) involves emptying the lungs completely and immediately closing the airways to prevent air reentering the lungs. Following this, the abdominals are relaxed and the ribcage is expanded which creates a stomach vacuum causing the abdominals the be drawn upwards and inwards. The vacuum can also be seen on the back of the body and around the shoulder blades. Follow the steps below to perform the hypopressive manoeuvre which is shown in the animation.
Steps to Perform a Hypopressive Apnea
- 1. Perform three breath cycles where you inhale and exhale.
- 2. On the third exhalation, empty the lungs fully, this will include contraction of the abs to empty the reserve volume from the lungs.
- 3. Close your airways to prevent air from reentering the lungs.
- 4. Take your apnea. To do so, relax the abdominals and expand the ribcage out to the sides in the same motion used when breathing but without taking air in.
- 5. Hold for a count of 4.
- 6. Relax the ribcage and abdominals before taking your next inhalation.
