What Is LPF?
In 2011, as most young men do, I dove into weights. I specifically got right in to power-lifting and like most, I had no coach to teach me properly. To that time I had never had a serious back pain. After a few years of training and pushing hard to lift ever increasing volumes I had a shot of pain at the bottom of a squat that triggered the now familiar thought, “that doesn’t feel right”. Over the course of that evening it got worse and worse. When I tried to stand up straight, I couldn’t. When I tried to roll over I struggled. I didn’t know it then but I just suffered my first disc injury.
Before you get worried, I am fine. Most days I consider pain free. I have niggles just like anyone and I have to manage what I do and how I do it. Like most people it comes back from time to time but it is manageable.
Even now, most of my ‘flare ups’ occur after a trivial movement that seemingly comes out of nowhere, for no reason.
Side note: managing a disc injury requires a multimodal approach and is most effective when active and passive treatment options are combined.
After I recovered from that first episode I resolved to ‘work on my core’ to protect my back. I tried a lot of different ways with limited success. In my opinion, the problem with most core rehabilitation techniques that are given by professionals is that they are difficult, boring and take a long time.
Enter Low Pressure Fitness (LPF)
Never heard of it? I hadn’t either.
I discovered LPF only recently in 2021 but apparently it has been around for a while.
LPF is quite popular in countries like Brazil and Spain. It is not as well established in western culture. Which is probably why you and I had never heard of it. However, and in my own opinion and experience, it’s the real deal and legitimately great. Best of all? It’s enjoyable and easy to pick up.
LPF teaches you a way to activate your core muscles far more effectively than conventional methods you might be more familiar with.
Hypo-pressive means low pressure. Hence the name Low Pressure Fitness. The hypo-pressive breathing technique’s origin is in yoga where it was used for a variety of benefits and has since been adapted and refine into LPF as we know it today. LPF uses hypopressive breathing combined with stretching, movement and exercise to activate these core muscles.
The core muscles in this case are:
- The Diaphragm
- The Abdominals (rectus, internal/external obliques, transverse abdominis**
- Pelvic Floor
- Other Respiratory (breathing) muscles – intercostals, serratus anterior
LPF uses the diaphragm to activate and train all the muscle groups above, automatically. It makes a perfect complement to chiropractic treatment (and other treatments) and bridges the gap between achieving clinical wellness and fitness for return to activity.
LPF is far more enjoyable than the conventional methods. Once you master the hypo-pressive breath you’re all set and need to only follow the movement instructions of the teacher leading the class.
I personally have found the technique super easy to ‘piggyback’ on to other daily habits. I do the hypo-pressive breaths before or after brushing my teeth every day. To check that I am doing it correctly I watch in the mirror.
So who can benefit from LPF?
LPF training may be helpful for:
- People who have had a professional diagnose a ‘core’ weakness
- People who do not enjoy self-directed rehabilitation
- People who require supervision and guidance
- Current level of sports performance has dropped for no discreet reason even after being assessed professionally
- Have a current niggling pain that will not shift, even after being treated for a major problem that has since resolved.
Important note! Hypo-pressive breathing is not for women who are pregnant (but it can be very valuable pre and post) or a diagnosed cardiovascular disease. Always seek the advice of a medical professional before starting any exercise program.
If you think you might be interested in learning more about how to do hypopressive breathing and would like to try out LPF for yourself then click the link below.
It will take you to the LPF page for Reflexions Pilates where you can learn more if you like or book in to a small group class.
