It's an important question, one to be taken seriously. It's been proven ladies who exercise during pregnancy are more likely to have a less stressful delivery. Pilates during pregnancy is the perfect low impact exercise programme during this time - it's recommended the all clear to exercise be given by a medical practitioner.
What are the Benefits of Pilates when Pregnant?
Pilates targets the areas most effected during pregnancy - posture, back pain & balance. The fundamental benefit of a Pilates programme are these areas. With the controlled, precise movements using a full breath, the system not only strengthens, but helps to mobilise and stabilise.
Exercise Considerations
- After the 15th week it's recommended no exercise is carried out on the back (supine) as this position may reduce the blood flow to the baby potentially causing Oxygen deprivation (Hypoxy). The answer to this is to have the Mother's head higher than her heart - elevating her upper back and head will help.
- Side lying, standing or kneeling are all appropriate throughout the period. It's possible during the 2nd or 3rd Trimester putting pressure on the wrists my cause discomfort due to water retention or Carpal Tunnel Syndrome.
Second Trimester
- From the Second Trimester exercises requiring forward flexion (bending forward) and those using the main abdominal muscle (Rectus Abdominis) should be avoided. The ligament running from the breast bone to the pubic bone (Linea Alba) needs to open to accommodate the growing baby.
- For good recovery after delivery is to be achieved keeping this opening to the minimum is essential. This doesn't mean abdominal exercises are contra-indicated it just means no crunches, head lifting or Rectus dominant exercises - Pilates the exercise system promotes connection to the deep abdominals throughout the performance of each movement, developing stabilisation of the Pelvis.
Hormone Relaxin
- During Pregnancy the body produces a hormone - Relaxin, it effects all ligaments in the body to accommodate the developing fetus and prepare for the birth. Relaxin peaks during the first trimester. Because of potential laxity in the ligaments exaggerated stretching must be avoided. Stretching to the natural length of a muscle is fine but no forced stretching should be practiced.
Yes to Exercise
Exercising during pregnancy has many benefits, not least the "me" time for the Mother as well as the improved sense of wellbeing. The effect on posture cannot be over-estimated. As the pregnancy develops there's a propensity for the pelvis to tilt forward - left unchecked this can cause compression in the low back resulting in pain. Regular Pilates classes during pregnancy will help strengthen postural muscles particularly the abdominals to avoid excessive forward tilting.
So the answer is a big YES to using Pilates When Pregnant with modifications as it progresses. I've had clients attend classes up until their delivery dates.
Post Partum
- Returning to Pilates when baby has arrived needs consideration whether or not the birth was natural. When the medics give the all clear a gradual return to pre-pregnancy exercise levels is recommended. Extra attention should be paid to maintaining connection to the deep abdominals to avoid delay in healing the separation in the Linea Alba and a return to best posture.
In Conclusion
- Yes it is safe during a healthy pregnancy to exercise
- Follow the modifications given by the instructor
- Stay hydrated throughout - don't wait until you feel thirsty
- Listen to your body and follow your instinct - if an exercise causes concern stop and ask for guidance
- https://nualacoombspilates.com/pilates/pilates-for-pregnancy
If you have any particular questions regarding Pilates and Pregnancy as a client or Teacher, just ask - Nuala@nualacoombspilates.com