For most of my adult life, I have been an avid runner, hiker, skier and yogi. After having a baby, I continued with all of these. However, my core never fully restored to what it was prior. I didn’t know about the management of intra-abdominal pressure, and how dysfunctional mine was, nor that I had mild diastasis recti. While I continued being active, I never really felt connected or strong in my core. And, I didn’t like the way my belly pushed out and that traditional core exercises seemed to exacerbate it. That was until I was introduced to LPF (credit goes to Patti Gehman for that).
As I learned more and practiced more, I started to see and feel the connection between breath and core. We can have strong arms and legs, but if our core – not our six-pack, but deep core muscles of stabilization – isn’t strong, it is difficult to coordinate full body movement with grace and agility. For me, this is most apparent in tele skiing (my true love). To stay centered over your skis and move your feet quickly beneath you as you boogie through the bumps requires (or is greatly enhanced by) a strong core.
While I am not as youthful and agile as I once was, since starting LPF and maintaining an ongoing practice with it, I feel reconnected to my core and all my athletic endeavors - running, hiking, skiing, yoga - are more fun!
From a professional perspective, once learned, it’s hard to unlearn LPF. Just like I weave the powerful, nervous-system regulating practice of iRest into all my classes and sessions, I now weave LPF into it all because posture and breath impact everything.
I have also witnessed it change the lives of those I’ve worked with. Here are a few testimonials:
My intensely disgusting fecal and urinary incontinence is completely gone. Off and on, I had been battling fecal incontinence for about 2 years, I couldn't put my finger on what was happening until Turi introduced me to LPF this spring. I wasn't practicing LPF on a regular basis, but the more I practice the better my symptoms. Now I incorporate it into my daily routine. SO THANKFUL!
I am much more aware of the interaction of the horizontal structures of my body in managing the pressure of my abdominal cavity now. Learning just the basics of this practice and practicing lateral costal breathing and awareness of rib expansion even somewhat casually has shifted my relationship to my body in a really profound way. I'm excited to see where this foundational practice leads me!
I feel better both in my body and mind. Post-concussion, it’s been hard for me to find a way to get back into fitness without my head hurting more or my body feeling more fatigued. This course (Intro to LPF) helped show me that I could, and I could enjoy doing it!
LPF has been the most effective non-invasive 'treatment' for my prolapse.
Because of LPF, I am more body-aware and can catch myself falling into old patterns and correct myself. So I feel it also helps me with injury prevention.
A primary benefit I am experiencing with low pressure fitness training is greater comfort with the process of breathing. This is especially important for me when singing, as I lead groups in mantras on a regular basis. Another benefit has been greater ease of breathing during exercise. This is mostly hiking in steep areas and not feeling that I am struggling to breathe or getting out of breath as much as I remember in the past!
So what is LPF and how can it benefit you?
Low Pressure Fitness is a comprehensive movement system that targets the core and pelvic floor muscles (coordinating and toning the muscles), restores posture and myofascial mobility and helps to improve breathing by focusing on diaphragm and lateral rib cage movement and position.
A hypopressive or abdominal vacuum is often used while performing the technical poses and movements within Low Pressure Fitness, creating reduced pressure throughout the abdomen and pelvic girdle.
How to get started:
A 1-1 private session is my preferred option for optimizing success. As we go through life, injuries and illnesses, aches and pains, scars and adhesions impact our physiology and psychology. When learning the fundamentals of LPF, working 1-1 allows your trainer to focus 100% on you, your breath, your posture and your goals.
After learning the basic fundamentals of the LPF in a way that suits and supports your body and mind, you can then continue to weave it into your daily/weekly wellness routine or join group classes.
Another option is to join a group Intro Series. We offer them monthly at Health in Motion PT + Wellness on Tuesdays and Thursdays at 9:00 am. You can choose to come once or twice a week, but we ask that everyone commit to attending the first two sessions so we can learn and progress as a group.
As Patti told me when she introduced me to LPF, the practice is important 'exercise medicine' for both women and men.