With so much physical change happening to the body pre and post-natally, it is important to give your body the love and care it deserves to thrive during pregnancy and beyond.
Postnatal Pilates is one of the best forms of self-care moms can do, promoting total-body alignment, better posture and enhanced awareness of your “new” post-baby body, which work hand in hand to prevent issues like lower-back pain and shoulder and neck tension. The intentional deep breathing during Pilates oxygenates both the muscles and the brain, which translates to increased mental clarity and patience. The boost in circulation you’ll get from engaging in Pilates movement will energize your body from head to toe, something that proves especially helpful for sleep-deprived parents.
WHAT ARE THE BENEFITS OF POSTNATAL PILATES?
Postnatal Pilates is specifically designed for the postpartum body—and that includes women who have undergone both vaginal deliveries and C-sections. Once your doctor gives you clearance to begin movement, Pilates can help accelerate the healing process, boosting blood flow and oxygenation to help repair damaged muscles like the transverse abdominis (your deepest abdominals that form a “corset” around your torso) and the oblique’s (your waist).
IS POSTNATAL PILATES SAFE?
Doing Pilates or another form of moderate exercise after birth is a safe and effective way to address any aches and pains still lingering from pregnancy and from the physical and mental demands of being a new mother. Although most experts advise waiting six to seven weeks to begin working out, gentle Pilates-based movement and deep breathing can help increase mobility and circulation right after baby arrives. Since Pilates is mind-body movement, it also works in tandem with the nervous system to make new brain-body connections, which is essential to the natural healing process.
REFORMER EXERCISES
Doing postnatal Pilates on the Reformer can be an accelerated way to help safely rebuild strength and stability in the postnatal body. It’s best to do Reformer Pilates under the supervision of a qualified instructor, who has the proper knowledge on the postnatal body and its limitations. Above all, it’s crucial to regain your understanding of how to engage the transverse abdominis, i.e., the muscle group that allows you to “corset” your midsection. When you engage this deep layer of abdominals, you’re able to support your torso and back, which will lead to safer, more efficient movement. Examples of effective Postnatal Reformer exercises include: Footwork; Arm work; exercises with your legs in the straps like Frogs; Pulling Straps while seated on the Long Box; Rowing; Mini Swan; Chest Expansion; and Side-Lying work. can be an accelerated way to help safely rebuild strength and stability in the postnatal body. It’s best to do Reformer Pilates under the supervision of a qualified instructor, who has the proper knowledge on the postnatal body and its limitations. Above all, it’s crucial to regain your understanding of how to engage the transverse abdominis, i.e., the muscle group that allows you to “corset” your
midsection. When you engage this deep layer of abdominals, you’re able to support your torso and back, which will lead to safer, more efficient movement. Examples of effective Postnatal Reformer exercises include: Footwork; Arm work; exercises with your legs in the straps like Frogs; Pulling Straps while seated on the Long Box; Rowing; Mini Swan; Chest Expansion; and Side-Lying work.
PRE-NATAL PILATES
Pre-Natal Pilates: Why you should consider it.
The female body experiences many changes during pregnancy and in the postpartum period. In particular, women may experience reduced core and pelvic floor strength and stability, changes to posture, ligamentous laxity and general muscular tightness and weakness.
Pre and Post-natal Pilates is one of the best ways to teach and develop optimal pelvic floor function, the key muscles that are often left stretched and weakened during delivery.
Undertaking Pilates regularly throughout pregnancy will assist in strengthening these core muscles, and prevent incidences of back and pelvic pain, incontinence and prolapse.
Providing all is going well, you can do Pre-natal Pilates right through until 40 weeks.
Undertaking regular exercise throughout your pregnancy will also contribute to a faster recovery following the birth of your child.
Pre-natal Pilates prepares you not only for the big event of giving birth but the extremely physical job of having a newborn baby to lift, bath, feed, push and carry.
Pre-natal Pilates at Dhyana Studio is supervised by Exercise Physiologists and Physiotherapists, University trained experts equipped with specialized knowledge to deliver safe and appropriate exercise interventions and evidence-based education. You can feel confident knowing that your program is safe, specific to your needs and backed up by the best information available
