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It is not a technique that can be learned by watching videos on the internet, although there are also many. When these guidelines are well carried out, we perform a respiratory apnea to enhance the effects, but this apnea is useless if the posture is incorrect. You have to bring it to the tips (Michael Jackson style), but without lifting your heels off the ground. When you are standing, your center of gravity should fall between your feet. That is, trying to advance your center of gravity. The way we use to contract it is to try to separate the scapulae from the spine and try to bring the shoulders closer to the front. It should grow from the crown of the head, leaving the chin inward (what we call “double chin”).ĭecoaptation of the shoulder means contracting the serratus major muscle, which runs from the inner edge of the scapula to the first ribs. Normally, when you ask someone for maximum self-lengthening, they tend to raise their forehead, and this would be wrong. Self-lengthening is trying to grow as much as possible, make your spine stretch. There are three patterns: self-lengthening of the spine, activation of the serratus major muscle (scapular decoaptation), and anteposition of the axis (advancement of the center of gravity). However, patients with hypertension could work them with a physical therapist who specializes in hypopressive abdominal gymnastics.
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There is a population that is excluded from the practice of this technique: hypertensive people and pregnant women. This type of exercise is highly recommended for women who have been mothers, no matter how long it has been. Those postures with curved columns and forward heads, which are associated with so many pathologies and injuries, must be abandoned. Hypopressive exercises are recommended in all types of people, since in the society in which we live with so much sedentary work, use of mobile phones and physical inactivity, it is necessary to reposition the body and make it strong in its natural position, with the spine well upright. Increases and regulates vasculizing factors. Regulates metabolic and oxidative factors. In women to help prevent the descent of the pelvic organs. Serves as prevention of herniated discs, inguinals, umbilicals. The type of contraction that we look for in the abdominal and perineal muscles with hypopressives is, to a large extent, involuntary so we achieve improvements in the basic tone of these muscles without thinking of contracting it. Don't miss out on news that matter in Costa Rica. TIP: Get our latest content by joining our newsletter.