pilates, bellaformapilates, pregnancy, prenatal Pilates
Much has changed since the days when medical doctors would advise against any type of abdominal exercise during pregnancy
. (Doctors used to tell women to avoid massage during pregnancy too! Can you believe it?) As more research is done and more knowledge is gained about the body, about pregnancy, and about how various exercises affect the body, it is becoming apparent that Pilates can not only be done safely during pregnancy, but can also help a woman to have a more comfortable pregnancy and a more quick and easeful delivery. The key is to know what changes are occurring in your body, don't push yourself, and work with an instructor who is educated in the necessary modifications.
The Power of Positioning: Once you are in your second trimester, it is no longer safe to lie on your back for extended periods of time, as the uterus can press on the vena cava, cutting off the flow of blood returning to the heart. This could cause depleted blood and waste materials to remain with the fetus, obviously far from ideal conditions for your developing child. Exercises from a seated position or from hands and knees are a great alternative, and can often be more comfortable.
Keeping it Together: Diastasis Recti is the separation of the two halves of the rectus abdominus that happens during pregnancy in most women. The condition itself is completely normal and nothing to cause concern. Caution should be taken, however, to ensure that the separation is not unnecessarily increased. Exercises to avoid are those that "require the rectus abdominus to contract strongly against gravity." (Goodman) While this includes a large portion of the Pilates repertoire, there are plenty of modifications and alternate exercises that your instructor can guide you through.
The focus of your work during pregnancy should be on the deeper abdominal muscles, the trasversus abdominus in particular. The transversus abdominus runs horizontally around your abdomen. When it contracts, tightens the waist like a corset. Strengthening this muscle helps to keep the rectus abdominus from separating too far and can actually help pull the two halves closer together where diastasis has already occurred. It can also make labor easier as you are strengthening one of the major contributors to "pushing."
Stretching the Limits: During pregnancy a woman's body secretes a hormone called relaxin. Relaxin softens connective tissue, allowing greater mobility. This is the body's brilliant way of accommodating the many changes happening in the body, and eventually allowing the widening of the symphesis pubis, which is necessary for the baby to pass through the birth canal. Along with those many benefits comes the responsibility of being very aware that you are not overstretching your body beyond its healthy range of motion.
With good awareness (concentration, there it is again) and proper guidance from an instructor who is versed in prenatal Pilates, you can continue your workouts throughout your pregnancy and reap the benefits of a strong healthy body to help you through labor and recovery.
Pilates for Two
Much has changed since the days when medical doctors would advise against any type of abdominal exercise during pregnancy. (Doctors used to tell women to avoid massage during pregnancy too! Can you believe it?) As more research is done and more knowledge is gained about the body, about pregnancy, and about how various exercises affect the body, it is becoming apparent that Pilates can not only be done safely during pregnancy, but can also help a woman to have a more comfortable pregnancy and a more quick and easeful delivery. The key is to know what changes are occurring in your body, don't push yourself, and work with an instructor who is educated in the necessary modifications.
The Power of Positioning: Once you are in your second trimester, it is no longer safe to lie on your back for extended periods of time as the uterus can press on the vena cava, cutting off the flow of blood returning to the heart. This could cause diminished blood flow to other areas of the body, including your lungs and brain, causing dizziness and shortness of breath. Additionally, there could be decreased blood flow to the fetus, obviously far from ideal conditions for your developing child. Exercises from a seated position or from hands and knees are a great alternative, and can often be more comfortable.
Keeping it Together: Diastasis Recti is the separation of the two halves of the rectus abdominus that happens during pregnancy in most women. The condition itself is completely normal and nothing to cause concern. Caution should be taken, however, to ensure that the separation is not unnecessarily increased. Exercises to avoid are those that "require the rectus abdominus to contract strongly against gravity." (Goodman) While this includes a large portion of the Pilates repertoire, there are plenty of modifications and alternate exercises that your instructor can guide you through.
The focus of your work during pregnancy should be on the deeper abdominal muscles, the trasversus abdominus in particular. The transversus abdominus runs horizontally around your abdomen. When it contracts, it tightens the waist like a corset. Strengthening this muscle helps to keep the rectus abdominus from separating too far and can actually help pull the two halves closer together where diastasis has already occurred. It can also make labor easier as you are strengthening one of the major contributors to "pushing."
Stretching the Limits: During pregnancy a woman's body secretes a hormone called relaxin. Relaxin softens connective tissue, allowing greater mobility. This is the body's brilliant way of accommodating the many changes happening in the body, and eventually allowing the widening of the symphesis pubis, which is necessary for the baby to pass through the birth canal. Along with those many benefits comes the responsibility of being very aware that you are not overstretching your body beyond its healthy range of motion.
With good awareness (concentration, there it is again) and proper guidance from an instructor who is versed in prenatal Pilates, you can continue your workouts throughout your pregnancy and reap the benefits of a strong healthy body to help you through labor and recovery.
pilates, bellaformapilates, pregnancy, prenatal Pilates
By: Gina Petelin
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