Hypopressive Gymnastics (RFS METHOD) and Its Benefits

Dear athlete, in this article we will delve into what hypopressive gymnastics is, what advantages it offers, and who this innovative practice is aimed at.

WHAT IS HYPOPRESSIVE GYMNASTICS?

Hypopressive gymnastics is a training method based on exercises that do not generate an increase in abdominal pressure, unlike many other techniques. It was developed in the 1980s by Dr. Marcel Caufriez to aid in muscular and functional recovery, particularly of the pelvic floor and abdominal area.

BENEFITS OF HYPOPRESSIVE GYMNASTICS:

1. IMPROVED POSTURE

Over time, the practice of hypopressive exercises favors improved posture. Through the maintenance of specific positions, greater body awareness is developed, with benefits for the control of body segments and overall stability.

2. TONIC RELAXATION OF THE THORACIC DIAPHRAGM

Hypopressive exercises focus on breathing, and particularly on exhalation and apnea, generating a stretching and complete contraction effect on the diaphragm. This process increases the range of motion (ROM) and strength of the diaphragm. The effect is amplified by the contraction of the serratus anterior muscle, which enhances the upward phase of the diaphragm and further reduces abdominal pressure.

3. REFLEX ACTION ON THE ABDOMINAL FASCIA AND PELVIC FLOOR

During the exhalation phase and the maintenance of the hypopressive posture, the diaphragm, in a specific position within the rib cage, activates a reflex contraction of the abdominal and pelvic muscles. This stimulus increases muscle tone and strength, contributing to:

• Strengthening the CORE
• Reduction of pain and problems related to lumbar and inguinal hernias, and pelvic organ prolapse.

4. STIMULATION OF THE ORTHOSYMPATHETIC SYSTEM

During the apnea phase, the hypopressive method stimulates the orthosympathetic (sympathetic) system, promoting an activation response and greater vitality. This is particularly useful for those suffering from low energy, depression, low self-esteem, and apathy. At the same time, however, hypopressive gymnastics also balances the parasympathetic system, contributing to better sleep and regulating digestive processes.

WHO HYPOPRESSIVE GYMNASTICS IS AIMED AT

Hypopressive gymnastics is recommended for:

• Athletes and sports people who practice high-impact activities (such as running, cycling, weightlifting, volleyball, basketball, artistic gymnastics, and tennis);
• People diagnosed with lumbar and inguinal hernias;
• Women with pelvic organ prolapse or pelvic floor weakness;
• Individuals with a weak CORE or who suffer from lower back pain;
• Women in the post-partum phase, after receiving clearance from their gynecologist

CONTRAINDICATIONS OF HYPOPRESSIVE GYMNASTICS

Hypopressive gymnastics is not recommended for those who:

• Are pregnant;
• Have arterial hypertension problems;
• Have an oxygen saturation lower than 90%;
• Suffer from osteoarticular problems in the upper limbs.

If you want to delve deeper into these topics and receive personalized or online coaching, write to us or contact Clara Gregoletto:
email: claragregoletto@outlook.it
Cel.: +39 345 386 1874