Stott Pilates Prenatal and Posnatal
BENEFITS OF PRENATAL PILATES
Prenatal Pilates differs from "normal" Pilates in that it focuses more on the transverse abdomen, i.e. the deep layer of muscle that "corsets" the waist. The connection with the trunk aims to build and strengthen the support system, rather than to increase the strength of the abdominal contraction. The deep breathing and mind-body connection emphasized in Pilates classes and sessions help prepare mothers for labor and delivery. These factors also contribute to increased determination, to better cope with the emotional ups and downs that many women experience during pregnancy.
SHOULD YOU EXERCISE DURING PREGNANCY?
Exercising during pregnancy has many benefits for both mother and baby. Recent studies have shown that regular exercise throughout the prenatal period can, among other things, promote the growth and development of the baby's brain. As for mom, keeping fit during pregnancy presents numerous advantages for her general well-being, from relieving pregnancy-related pain to managing stress and preventing illnesses such as gestational diabetes.
ABOUT PILATES AND PREGNANCY
Widely regarded as one of the best forms of exercise for pregnancy, prenatal Pilates is specifically designed to meet the needs of the mother-to-be. Practicing Pilates on a machine, such as the Reformer, or on a mat can safely improve your physical and mental health. As Pilates focuses on improving stability, in addition to strengthening the whole body, it can help relieve and prevent joint pain. With its emphasis on better posture, alignment and body awareness, Pilates is known to help relieve back and hip pain as well as sciatica, while also helping to alleviate symptoms of pubic synthesis, a common problem during pregnancy.
THE FIRTS TRIMESTER
Although it's considered safe to maintain your usual workout routine during the first months of pregnancy, you may experience a drop in energy, fatigue and/or nausea. Be careful not to overwork or overheat your body, and above all, don't overexert yourself. As far as your Pilates exercises are concerned, there's nothing specific you can't do right now, but now's the time to learn about the adjustments you'll need to make throughout your pregnancy. Instead of trying to go to the next level, review the basics of your Pilates workout, like breathing and stabilization. Do you like the Reformer? Be more moderate in your choice of springs, choosing higher resistance for stability exercises and lighter tension for leg and arm work.
THE SECOND TRIMESTER
The second trimester is generally the time when expectant mothers feel most energetic during pregnancy. You may be tempted to push yourself, but it's important to know that your weight and center of gravity are changing, which can throw off your balance and alignment. To avoid injury and feel your best, start incorporating modifications into your Pilates sessions. First, limit exercises performed on the back (especially forward bending), which can compress the inferior vena cava and aorta and cause dizziness. What's more, you may no longer feel comfortable exercising on your stomach. Opt instead for exercises on your side, seated or standing, using support brackets if necessary.
THE THIRD TRIMESTER
You've reached the home stretch! You're probably feeling tired again and perhaps more anxious, given that the baby is due to arrive soon. During your third trimester, give yourself permission to relax and breathe deeply during your exercises. Standing exercises are excellent, but opt for a wider, outward-facing position to accommodate your belly. In addition to the belly, most women find that their breasts grow too, which can lead to back pain. Add some stretching and strengthening of the chest and back to counterbalance your new body alignment. If you feel pain in your navel when you move, this could be a sign of a hernia, so it's best to consult your doctor without delay.
Welcome to the third trimester, the home stretch of pregnancy! Your belly seems to be getting bigger by the minute, and the growing size of your uterus is disrupting your body's alignment. Postural changes generally result in a more exaggerated anterior tilt of the pelvis, which can shorten the hip flexors and weaken the hamstrings and glutes. The energy boost you experienced in the second trimester has probably waned, and you're probably feeling exhausted, to say the least. That's why, in this last trimester, it's a good idea to give yourself permission to take it easy - and that should also apply to your workouts.
WHAT ARE THE BENEFITS OF PILATES DURING THE THIRD TRIMESTER?
As well as promoting emotional well-being, Pilates helps to relieve and prevent joint pain by increasing circulation and body stability. It can also help alleviate symptoms of symphysis pubis, a pregnancy-related condition. The mind-body connection developed by Pilates will also help you during childbirth.
IS PILATES SAFE DURING THE THIRD TRIMESTER?
Although prenatal Pilates remains an excellent and safe method of exercise for the pregnant body, it is advisable to modify the focus of your sessions and classes during the third trimester. Focus on deepening your connection with your breath and relaxation, while creating balanced strength through Pilates movements. Feel free to exercise as much or as little as you like during this period. Let go of expectations and judgments about yourself. You can do it, Mom!
POSTNATAL
Congratulations on your new baby! Caring for a newborn can be overwhelming, especially when you add in the lack of sleep that new mothers suffer from. So it's of the utmost importance to take care of yourself now. Postnatal Pilates can help prevent common postpartum problems, such as tension in the lower back and shoulders; the deep breathing emphasized helps gain energy, mental clarity and patience. Whether you've had a vaginal delivery or a C-section, Pilates can help speed up the healing process, making you feel calmer and more connected. The right exercises can also help heal diastasis recti, which is excessive separation of the abdominals common in postpartum women.