Preventing Sagging Breasts With Yoga & Workout
What Are Sagging Breasts?
Sagging breasts, also known as ptosis, is the condition wherein the breasts begin to droop down and it looks not as youthful in appearance as before. This eventually happens to all women as they grow older. Here are some of the causes of sagging breasts:
- Age – as the woman gets older, the ligaments on the breast tissue loses its elasticity. The tissue and fat that supports the breast diminish, which compromises the appearance of breast fullness. This sagging may evidently show during the menopause age.
- Menopause – The glands and ducts of the breast tend to shrink in size because they are not required to produce milk anymore during menopause. Breasts begin to sag and drop.
- Weight Gain or Loss – The fluctuation in weight can lead to the stretching of the breast and cause it to sag. Maintain a healthy weight in order to avoid unnecessary stretching of the breast.
- Smoking – The carcinogens and toxins in the cigarette smoke destroy the elastin in the body causing the skin to lose its elasticity. When the skin is not as elastic as before, the breasts will begin to sag.
- UV Rays and Sunburn – Exposure to UV rays and sunburn can damage the skin and make it lose its elasticity. With weak skin elasticity, the breast will also begin to sag.
- Lack of Support – it is important for women to wear a supportive bra. Without proper support, the breast can lose its shape and lift. Also, women have to wear the right bra size for them. Women who don’t wear a supportive bra throughout their lifetime suffer from saggy boobs at a younger age.
- Genetics – Genes play a huge role in determining the elasticity and strength of the breast ligaments.
- Breast size – large breasted women are prone to sagging breast. Gravity plays a vital role because heavy breast tends to be pulled down and stretched. This will also depend on the elasticity of the skin and ligaments.
Symptoms of Sagging Breasts
There are certain signs of sagging breast that you should look out for:
- Reduction in size of the breast due to loss of fatty tissues.
- A noticeable shift of the areola towards the lower portion of the breast.
- Estrogen production lessens as women age, thus affecting the elasticity of the skin and causing the breast to sag.
Diagnosis of Sagging Breasts
Usually, an experienced doctor or a plastic surgeon conducts the diagnosis of patients with sagging breasts. In order to do an accurate diagnosis, doctors utilize the ptosis scale to find out the grade and severity of the sagging boobs. The ptosis scale is used to describe the nipple position with regards to the inframammary crease. Most doctors use the Regnault ptosis scale for their diagnosis.
The Regnault Ptosis Scale:
Grade 1 Mid Ptosis – it is just a mild ptosis, and the nipple is found at the same level as the inframammary crease.
Grade II Moderate Ptosis – in moderate ptosis, the nipple can be seen below the inframammary crease but there is a lower breast tissue hanging below the nipple.
Grade III Advanced Ptosis – for advanced ptosis, the nipple is now situated below the inframammary crease and at the level of maximum breast projection.
Grade III Severe Ptosis – in severe ptosis, the nipple can be found far below the inframammary crease and at the level of maximum breast projection.
How To Prevent Sagging Breasts Naturally
Prevention of Sagging Breasts
Sometimes, genetics play a huge factor when it comes to sagging breasts. It is also inevitable, and it will happen to every woman as they grow old. Aging and genetics are two causes of saggy boobs that cannot be prevented with modern medicine. However, there are also several causes of sagging breasts that you can control and prevent, such as smoking and frequent weight fluctuation. If you feel that you have an early onset of sagging breasts, you can prevent this by giving up smoking and eating healthier. Maintain a balanced diet and practice regular exercise to stop drastic weight fluctuation. Here are more ways to prevent the early onset of saggy boobs.
Massaging Your Breasts
Massaging your breasts regularly can help increase the circulation in the breast tissues. When there is better circulation of the body, fresh oxygen goes through the muscles and tissues allowing the body to heal itself. Fresh oxygen in the body encourages the growth of collagen that improves the skin’s elasticity.
Wear the Right Bra
It can be very surprised to find out that lots of women are wearing the wrong bra size. A woman’s size changes throughout her lifetime, as well as her weight. This has to be taken into consideration when buying a new bra.
The nicotine contained in the cigarettes speeds up the aging process of your body, including your skin. When your skin ages prematurely, it loses its elasticity, which then leads to saggy boobs. Also, avoid second-hand smoke since its damaging effects are the same as smoking.
Standing up straight and having a correct posture can help lift up your breasts. This is true for large breasted women because gravity can pull down the breasts, especially if her body is leaned forward with a bad posture.
Regular exercise can help prevent saggy boobs, but it does not really target the breasts itself. Breasts do not contain any muscular tissues since it only has soft, glandular tissues. Your exercise will target and strengthen the muscles underneath the breasts. The muscles that can be found in the breast are called the pectoralis muscle, so any exercise that involves these muscles can help give you firmer and toned breasts. Weight training and yoga can also strengthen your pectoral muscles that may cause breast upliftment.
Most of the factors listed above are more on the prevention of sagging breasts. Undergoing breast augmentation surgery is about directly lifting drooping breasts. This can be done with silicone breast implants to make the breast look and feel natural. There are risks involved in having this type of major surgery, so you need to consult a medical expert or doctor if you are suitable for this type of treatment.
Breast Lift – 10 Exercises To Lift Your Breasts
The Pectoralis Major and Pectoralis Minor are small muscle groups that support your breasts underneath. These 10 exercises will target your chest and pectoralis muscles to deliver a firmer bust.
Doing push-ups works your chest, shoulders, back, and core muscles. It is an ideal exercise because you can do this anywhere. It only needs the weight of your body to work out the muscles. Switching your knees to your toes can give you a harder workout. You can make it even harder by placing your legs on a stability ball. You can start lying down on your stomach in a horizontal position. Then place your hands on the ground close to your armpits and push yourself up so your elbows are slightly bent. Now start bending your legs at the knees. Pull your feet up and cross at the ankle. Your stomach should be tensed, then slowly lower your chest to the ground in three or four counts, then push yourself back up again. Repeat this as many times as you can.
This is a good exercise if you want to work out your chest muscles and your triceps. You can lie down on a stability ball to work out your core muscles and improve your balance. Lie down and position the middle of your back on a stability ball. Your shoulder blades should have more room to move and your knees should be at a 90-degree angle. Then hold the dumbbells next to your armpits with your knuckles facing forward. Count to three while pushing the dumbbells upward away from your chest, until your arms are straight up. Slowly lower your arms back down using the same number of counts.
This exercise may be focusing on your arms and triceps, but it is also a great workout for your chest. You can start by sitting on a chair and placing your hands to your sides facing forward and your legs stretched out. While placing your hands firmly on the bench or chair, lift yourself off and slowly lower yourself to the floor while bending your elbows in four seconds. Then return to your starting position using the same number of counts.
Medicinal Ball Slams
The slamming motion of this exercise targets and strengthens your chest muscles. The harder you slam the ball, the harder your muscles will have to work. This is a cardio exercise that also targets other areas of your body such as shoulders, arms, and leg muscles.
Begin by holding the medicine ball with both hands. The next step is to lift the ball above your head while keeping your feet hip-width apart and knees slightly bent. Then slam the ball as hard as you can onto the floor. Pick the ball up and do 3 sets of 20 reps.
Dumbbell Flyes are not the same as the bench press. When you are doing flyes, you are just using one joint to work your muscles. You can start by lying down in the same position as you would with the bench press. Place both hands above your chest, with your arms, elbows slightly bent, and the knuckles facing out to the side. Then open arms out wide and lower until your elbows are in line with the shoulders taking three to four counts. Bring your arms back again in the starting position using the same number of counts.
This type of cardio exercise targets your pecs during the push-up phase and help to stabilize your body before jumping up. It also helps strengthen your arms and shoulders.
The first step is to do a push-up. Once you are finished, keep your hands firmly on the ground and jump your legs forward as if you are standing in a bent over position. Then lift hands off the ground and jump into the air as high as you can. Bend over again, put your hands on the floor and jump your feet back into the push-up position. You can do 4 sets of 20 reps with a 30-second break on each set.
Medicine Ball Push-Ups
Incorporating a medicine ball in a push-up exercise helps increase core stability and balance while working out your chest to prevent saggy boobs. Go into a push-up position, but this time both your hands are placed firmly on top of a medicine ball. Then do a push-up in four counts, while keeping your abs braced, and then go back to the starting position. Remove your right hand from the ball and place it on the floor. Your right hand must be in line with the ball and about half a meter apart. Start doing another push-up. Return your hand to the ball and do another push-up. Then it’s the left hand’s turn to be placed on the floor and do another push-up. Repeat this 10 to 20 times and do 3 sets of 4.
Straight Arm Pull Over
This type of exercise focuses strongly on your chest muscles without the help of other muscles. In order to increase difficulty and strengthen your core muscles, you should put your feet and knees close together.
You can start by lying down and resting your upper back on top of the ball. Both your feet should be flat on the floor with your knees bent at 90-degree angle. Hold dumbbells together with both hands and put it up high above your head keeping your arms straight. Keep arms in starting position and lower dumbbells behind as far as possible, using only your shoulder joint. Then slowly return to the starting position.
Cable Chest / Fly Crossover
This is a great exercise that requires your muscles to contract without any change in the length of your muscles. Before you start with the exercise, you should select a weight that lets you do 12 to 15 reps. Once you’re ready, stand tall, then lean slightly forward and hold both the handles together. You’re your feet together, or you can also try a split stance. Bend your arms slightly, then squeeze both handles together using arms and chest or pectorals and hold it for 3 seconds. Then slowly bring your arms back to the starting position. If you want to make the exercise more difficult, you can aim for 3 sets and rest 45 seconds in between.
Medicine Ball Pull Over
This is a great exercise for wrapping up your chest workout. Hold the medicine ball up in the air, then slowly lower the ball behind your head as far as you can. Keep your arms stretched but with a soft elbow bend. Then squeeze your chest and triceps while bringing the ball back to the original position above your chest.
10 Yoga Poses to Prevent Sagging Breasts
It is also known as Virabhadrasana which promotes strength and elasticity. Place your feet wide apart and parallel to each other. Turn your left foot at 90-degree angle and turn your right foot going inside. Exhale slowly while bending your left knee. Your right leg should be straight while you raise your arms and put them in line with your shoulders. Begin turning your head to the left while looking at your wrist. Repeat this pose 7 to 10 times, and then perform on the right side.
This pose can stretch your chest to prevent sagging breasts. Lie down on your back. Keep your knees bent in front of you and your arms straight beneath you. Lift your stomach up while arching your back. Hold the pose for as long as you can. Always keep your head down for the duration of the pose.
Also known as Trikonasana pose, it can stretch your spine and improve blood flow. Stand up and place your feet wide apart. Turn your left foot at a 90-degree angle and your right foot at 15-degree angle. Touch your left ankle with your left hand, while stretching your right arm upward until both your arms make a straight line. Keep your knees and spine straight, and then turn your face up to look at your right hand. Repeat the pose on the other side.
This pose stretches your pectoral muscle, which can also expand your chest. Start by resting on your stomach. Place your hands on both sides and lift your upper body. Make sure that your stomach and groin is off the floor, while your legs remain touching the floor.
Also known as Dhanurasana, it can stretch the spine and shapes the breast. Lie down on your stomach and exhale. Bend your knees and raise them up behind you, going toward your head. Reach and hold your ankles, then pull your legs and arms upwards as far as you can. Your hips and breasts should lift up from the floor as if you are balancing on your stomach. Hold this position for 30 seconds.
This pose requires a lot of experience in yoga. For beginners, and for those who are not too flexible, you can do this pose right next to a wall for support. Lie down and rest your legs, straight up, against the wall. Your arms should be lying on the floor with palms facing up in a relaxed state.
Also known as Chakrasana, this pose stretches the spine and neck, while relieving tiredness, fatigue, and headache. Lie on your back then place your feet a bit wider than shoulder-width apart. Put your hands behind your head with your palms down and your fingers pointing to your back. Exhale and slowly raise your chest and hips up as high as you can. Try to keep your arms straight and hold the position for 30 seconds.
Also known as Ustrasana, this poses stretches the chest preventing saggy boobs. It also increases lung volume and soothes backaches. Kneel on your knees and put your feet together. Slowly bend backward and put your hand on your heels, while arching your back and stretching your ribs. Pull your head back towards the floor and hold the pose for 30 seconds before going back to the starting position.
Also known as the tree postpose, it stretches and loosens the muscles. Begin by standing up straight and clasp both hands and join them together in the namaskar pose. Lift your left leg and place it on your right inner thigh. The weight of your whole body will rest on your right leg. Pull your clasped hands up higher and continue breathing. Hold the pose for 30 seconds then repeat.
Plank is a yoga pose that is part of the sun salutation asanas. This pose helps prevent saggy boobs and keeps it in shape. Lie on your stomach and lift your entire body on both hands. The weight of your body should be balanced between your hands and toes. Keep your body and spine straight. Stretch your back legs out with your lower weight on your toes.
Going Braless Is Good for Your Breasts?
Some women don’t want to wear a bra in bed because they feel uncomfortable. However, if you want to maintain the shape of your breasts, you should wear a supportive bra, especially if you have a large breast. Going braless can promote saggy boobs. Studies have shown that women who are not wearing bra developed sagging breasts earlier in life. Some women in their 30s and 40s already have saggy boobs.
Wearing the wrong bra size can also be bad for your breasts. Bras that are too small can be too confining and uncomfortable. The best benefit of bras is to help minimize the movement of the breasts, which helps to ease and reduce the pain and discomfort caused by the stretching of the ligaments underneath and surrounding the breast. If you want to shape and tone your breasts, you can follow the exercises and yoga poses above.