Postpartum Pilates
A Path to Strength, Health and Grace
“During pregnancy, the pelvic floor muscles (which act as a support for your abdominal and pelvic organs) may sag in response to the weight of your uterus and the relaxing effect of the hormones produced by your body. Regular exercise of the pelvic floor muscles maintains tone and improves circulation, which can reduce the heavy, throbbing feeling that you might experience during pregnancy or postpartum. Since the pelvic floor muscles are stretched at birth and their condition is of lifelong importance, regular exercise of the pelvic floor is essential…” As excerpted from “Pregnancy, Childbirth, and the Newborn”.
The process of pregnancy and birth release your core abdominal and pelvic floor muscles. These muscles are important for keeping the body toned, the internal organs healthy, properly aligning posture, and creating overall health in the body. After birth, some women experience a loss of balance, weakness, new breathing patterns, and a loss of muscle function in the pelvic floor. Women must learn how to use their new bodies.
Pregnancy’s Effect on the Body
Abdominal Muscles
The most visible signs of pregnancy appear in the abdominal region. The muscles, ligaments, tendons, and the body’s connective tissue (fascia) expand to accommodate the developing child. Similar to an overstretched rubber band, these muscles lose their tone and ability to contract and hold the internal organs in place. It is of supreme importance to the health of the mother to regain strength and control of this are after birth.
Pelvic Floor
The engagement of the pelvic floor is essential for working the abdomen. The pelvic floor and the abdomen work together to create stability in the spine and help protect organs through movement. The abdomen and the pelvic floor are the internal girdle of muscle support to the entire body. The intestines, bladder, uterus, stomach and inner organs all depend on the tonicity of the pelvic floor and abdomen. This region of the body needs exercises to increase circulation in order to reduce swelling and promote healing in the perineum to restore vaginal and rectal muscle tone.
Neck & Shoulders
Imagine a drop of water hitting a placid pond. Its central impact creates rings of reverberation. In a similar way, any movement of the core of our body creates effects that our body learns to adjust —sometimes lasting our entire lives. The spine, shoulder girdle, neck and the head are also dependent on these core muscles. When our core shifts our pelvis, the spine and shoulders are moved along for the ride. In essence, we stop opposing gravity with our bones and force our muscles to take over to keep us erect. The abdomen and pelvic floor also have an influence on the alignment of the pelvis, legs, hips, knees, ankles, and their effect on our balance and stability.
Postpartum & Caring for a Newborn
After birth, many women experience tension in their neck and shoulders from holding their newborn, breastfeeding, and general stress of labor and adapting to life as a mother. Learning how to release and relax these muscles is important for reducing stress and keeping yourself free of pain. Learning how to use your body in an efficient and healthy way will allow mothers to maintain a youthful body, mind and spirit —an often overlooked, yet important aspect of motherhood.
Contraindications to Working the Core
Diastasis
Diastasis literally means separation of the rectus muscles. This separation that some women experience is a defense mechanism to keep the rectus abdonimus muscle from stretching excessively. Strenuous exercise in the presence of such a condition will only increase the separation and will defeat any purpose of exercises to tone and strengthen the area. It’s not good to work the abdomen in case of diastasis—It’s important to learn how to close the elongation and stretching from pregnancy.
C-section
Women who have had a C-section need to wait for the incision to heal before strengthening any abdominal muscles. Without proper supervision, exercises might open the incision or further tearing of tissues. Usually, women can come back to exercises six weeks after birth. Always remember to consult your physician.
Postpartum Pilates
Pilates aims at strengthening the pelvic floor muscles and can help you achieve a better understanding of your body, alignment, and a better usage of your body in your day-to-day life.
A balanced Pilates class focuses on six key principles:
- Control (Mind and body work together)
- Precision (Accuracy of movement)
- Concentration (Discipline of mind)
- Centering (Synergistic moving from the core)
- Breathing (Where the breath goes, so does the mind)
- Flowing Movement (Grace in movement)
Strenuous exercise without proper supervision might increase the weakening of pelvic floor, diastasis, or other imbalances due to pregnancy. It is of vital importance to seek out a qualified instructor before performing any strengthening program.
In postpartum Pilates class, we aim to build strength from the base. We work on bringing your pelvis back to its neutral position, creating strength and learning how to work with your new body. Through strengthening these important muscles, you can learn how to properly support your body in any physical workout or in day-to-day life.