The Pilates Experience
Prenatal and Postpartum
So your pregnant, and you are wondering what is going to happen to your body…exactly? Your excitement is tempered by unknowns, and there are a lot of them. A whole new wonderful world awaits you, so how do you best prepare? With all the gadgets, goodies and advice on what to buy you are probably not short on things for your shopping list, but what about you? Let’s not forget about you and what your body will need. New moms to be tend to forget about how to take care of themselves, sure the importance of nutrition has been drilled into you –what to eat while you are creating a precious life in your womb, but what about staying fit, active and feeling good about your changing body?
Let me introduce you to a form of exercise known as Pilates. You have probably heard of it and maybe even tried it, but can it be done while you are pregnant? Yes! Pilates during pregnancy allows you to feel more comfortable with all the bodily changes you are going through and helps you to prepare physically for labor and childbirth. After the baby arrives, Pilates dramatically helps you regain your previous fitness level in record time. According to the Clinical Practice Guidelines for Exercise in Pregnancy and Postpartum Period, women are encouraged to exercise during pregnancy, as long as there are no contraindications. A moderate exercise program can increase energy and mood, while promoting strength, muscle tone, balance and endurance. The guidelines state that a reasonable goal during pregnancy is to maintain a good fitness level while minimizing activities that risk loss of balance. Despite what myths you might have heard; moderate exercise does not increase the likelihood of an adverse pregnancy or neonatal outcomes, nor does it affect the quantity or composition of breast milk during lactation. As we all know, exercise is important for a mother’s physical and mental well being and Pilates offers a safe no-impact regime that can be adapted to pregnancy and expand with the subsequent changes in your body.
Why are Pilates programs considered optimal workouts for pregnancy?
Pilates is a low impact, gentle form of exercise that strengthens the stabilizing muscles around the pelvis and spine, which help you carry your baby with the least amount of impact on your skeletal structure. Pilates is an integrative form of movement, connecting the breath, the body and the mind. The breathing techniques are calming and focusing which can be used for stress and pain management during labor. The exercises increase body awareness and functional movement, which carries over into daily life. Not just an hour in the gym, it is a way of moving in your body with awareness. In short, Pilates supports the changes and challenges a woman’s body will face during pregnancy! Let’s take a closer look at the pre and post natal benefits of Pilates & some basic guidelines to follow.
Pregnancy is associated with a number of musculoskeletal problems, predominately lower lumbar lordosis, which may cause back pain, rounding of shoulders and upper back, and hyper flexibility as a result of the production of the hormone relaxin. To support these bodily changes, a prenatal Pilate’s program focuses on strengthening the muscles surrounding the joints, with emphasis on lateral rotators of the hip and the shoulder girdle as well as strengthening the muscles of the pelvic floor. As a woman’s body continually changes throughout pregnancy, Pilate’s exercises adapt easily and can be modified to adjust to these changes. Postnatal studies from the Department of Obstetrics & Gynecology at Queens University have concluded that exercises that initiate the pelvic floor in the immediate postpartum period may reduce the risk of future urinary incontinence.
Now what about after you have the baby?
Pilates can help you rebuild your body and manage the physical demands of caring for a newborn. By increasing upper body strength for lifting and carrying, toning and tightening abdominal muscles and restoring pelvic floor function, Pilates reshapes and restores the body.
As with any exercise program there are some basic guidelines you should follow for safety: Always check with your doctor before starting any exercise program. While exercising watch for the following: dizziness, nausea, racing heart, shortness of breath and uterine contractions. Be aware that as the baby grows your center of gravity shifts making balance more difficult. Hormonal changes increasing the release of relaxin creates more flexibility around joints and ligaments, be careful not to overstretch. Lastly, watch for a condition known as diastasis recti, a separating of abdominal muscles, which can be managed by limiting forward flexion, and eliminating overworking the abdomen.
As a general rule of thumb, continue your Pilates practice with modifications as you pass through your first, second and third trimesters. Resume your practice 12 weeks postpartum for restoration and recovery. Pregnancy and Pilates make wonderful partners through one of the most magical times in your life. Support your body, quiet your mind and be prepared for a miracle, the miracle of birth.