PRE AND POSTNATAL PILATES
Leaky bladder syndrome? Pelvic pain? Swollen feet?
Pilates can help!
Gone are the days when the "mother to be" was strongly discouraged to exercise, let alone be on her feet! Today the medical community recognizes and supports an active pregnancy for the majority of pregnant women. The American College of Obstetricians and Gynecologists recommends that expecting mothers should schedule at least 30 minutes of moderate exercise for most days of the week. If you are pregnant, please remember to consult your physician before initiating an exercise program of any sort.
Pilates is a suitable choice for staying fit during pregnancy and after delivery and will help with the following:
- strengthening the supportive muscles of the lower back, abdomen and pelvis
- toning the “problem areas”: hips, inner thighs and triceps
- increasing awareness of the breath
- developing better posture
And
- it’s a gentle and non-impact form of exercise
- it's safe, effective and recommended by health professionals including Doctors, Chiropractors and Physiotherapists
Pre and post pregnancy Pilates focuses on:
1. Adapting to postural changes
Areas that benefit from mobilizing are the sacrum, neck and hips which are areas that are easily compressed as postural changes occur. Thoracic spine mobility may also be compromised if the kyphosis (curve of the upper back) becomes exaggerated.
Higher levels of the hormone Relaxin may cause increased flexibility. Stabilization exercises are greatly encouraged to provide the client with a sense of center and control. Core exercises, as well as conditioning for the legs, hips and shoulder complex are key areas for stability and endurance work.
2. Breathing
As pregnancy progresses and the baby grows larger breathing is compromised due to compression of the diaphragm. Incorporating some basic breath work stretches the muscles of the thorax, allowing a mother to draw in a fuller breath. This will enhance a sense of wellbeing and increase oxygen to both mother and baby.
3. Conditioning the birthing muscles
Strong abdominals will help reduce the strain on the lumbar spine and support the increasing lordosis (curve of the low back) as the baby develops. These muscles are also instrumental in the birthing process. Pelvic floor contractions will improve muscle tone and provide the proper support required for the pelvis and lower organs. A healthy pelvic floor may also help prevent incontinence, broken blood vessels and hemorrhoids.
Learning how to fully release the pelvic floor is just as important as learning how to contract it. For Vaginal birth this is the practice required for releasing the baby out into the world!
With regards to a C-section birth, it behooves the individual to strengthen the pelvic floor. The baby partially descends into the birth canal and as a result the muscles of the pelvic floor are slightly weakened. Strength and stability gained through Pilates work will also help with recovery from a C-section.
POSTNATAL EXERCISES
The focus for a post natal exercise routine is similar to that of a prenatal routine: strengthening the pelvic floor & abdominal muscles, and restoring natural breathing. Always speak with your Doctor first and get his/her consent before commencing any type of postnatal exercise routine.
Postnatal Pilates allows for baby's participation - how convenient is that!
Sessions can be arranged as privates, semis or trios.
Pictured here are Ceilidh and Georgia in the classical mat's "Hundred's" position.
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