Exercising during pregnancy is important to maintaining muscle strength, however this is not a time to be pushing
your body, more a time to gently strengthen with particular focus being paid to
the pelvic floor muscles.
The main focus of a Pilates class during Pregnancy is on the maintenance of
muscle tone, strength and endurance.
As
well as the general benefits of Pilates such as improved posture,
prevention of injury and a reduction in back pain, there are specific
pre-natal benefits.
Incontinence Symptoms:
A significant 64% of women develop
incontinence symptoms due to the weight of the baby on the bladder
during pregnancy, and as a result of the pelvic floor being stretched or
weakened during labour. The risk of incontinence can be greatly reduced
by strengthening the pelvic floor.
Pilates can help to achieve optimal fitness and health for both mother and baby during pregnancy, and for labour. Exercises
that will lead to improvements in functional fitness for every day life
are practiced. For example, squats leaning against a Swiss ball placed
on the wall to mimic standing and sitting movements, or the ‘sidekick’
to lengthen the hip flexors and hamstring muscles, counteracting the
forward tilt of the pelvis and therefore reducing back pain.
Breathing:
The respiratory rate
naturally increases in pregnancy. There
is a focus on relaxation both during pregnancy and specifically for
labour by an emphasis on deep breathing patterns.
A focus on deep
breathing into the thoracic part of the spine and into the lower parts
of the lungs helps to improve breathing capacity. This helps to improve
circulation, decreasing the risk of blood clots, varicose veins, leg
cramping and swelling. It can also assist in regulating fatigue levels,
as well as improving sleep.
The focus on breathing, the relaxing pace of a Pilates session and the sense of well-being it creates leads to improvements in mood and body image throughout pregnancy, as well as helping to cope with post-partum depression.
Working through the trimesters:
The
Pilates repertoire is adapted throughout the three trimesters of
pregnancy, as changes in the body occur. In the first trimester, and
indeed throughout, hormonal changes, particularly the increase of the
hormone Relaxin, can result in injury or weakness in muscles and
ligaments. The lower back and sacral area are most affected. Gentle
stretching and mobility exercises are still included in a class but the
range of movement is limited, stretches are held for shorter periods of
time and the focus shifts to stability rather than flexibility.
The
greatest increase in pelvic mobility and reduction of pelvic stability
occur in the 20-27 week period (the latter part of the second
trimester). The centre of gravity is also most altered during this
stage. Stability exercises are key; working in a neutral pelvic position
and strengthening the pelvic floor not only increases pelvic stability
generally but also helps to avoid Symphysis Pubis Diastasis, where the
pubis separates due to hormonal changes. Focus
is on the support of the abdominals as a corset rather than trying ‘to
flatten’. In the second trimester abdominal crunches are removed from a
Pilates program because of the separation of the rectus abdominus. This occurs with the increased stretch of the abdominal wall.
Changing
exercise positions frequently is encouraged to ensure comfort
throughout the session. The Pilates spine supporter is introduced after
week 12 of pregnancy so that the mother can exercise lying on her back
safely by being propped almost to a sitting position. It is not
advisable to exercise lying fully flat due to the possibility of Supine
Hypertensive Syndrome, a condition where the uterus compresses the vena
cava effecting oxygen flow to both the mother and baby.
To
gain all the benefits of Pilates through pregnancy and to feel assured
that the possible contraindications of pregnancy are recognised, it is
important to find a class with an instructor who is specifically trained
in Pregnancy Pilates and where classes are limited to a maximum of
eight. A Pregnancy Pilates class will help all new mums enjoy their
pregnancy to the fullest, feeling relaxed and strong in both body and
mind.
For more information or to book a taster class or course in Pregnancy Pilates at Purely Pilates Studios please contact us on:
Tel: 01273 770900
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