Prenatal Pilates- Help women get bodies, minds in shape for delivery
Introduction
Exercising during pregnancy can be a daunting task, especially during the first trimester. This is when you feel most uncomfortable, nauseated, and tired. Pilates during pregnancy, however, can be extremely beneficial and comparatively less tiring. Pilates works on some of the most important muscle groups for pregnancy. These are the abdominals, pelvic, and back muscles, which are used greatly during the entire pregnancy period as well as labor.
One of the most important aspects of the Pilates exercise method is the gentle movement incorporated into each exercise. The moves challenge you by helping build muscular endurance, flexibility and, most importantly, good balance, something you'll need as pregnancy progresses. Besides, these factors also make giving birth so much easier. This type of exercise before and during pregnancy can have positive effects on the mother, reducing postural management and pelvic floor function. Research shows that such benefits, in turn, have many other advantages after birth as well. Moreover, these also help in the growth of the foetus.
Do’s and Don’ts of Prenatal Pilates
Many Pilate’s moves may be risky during pregnancy. Conversely, when done at a suitable level, these exercises help build a strong center that enhances the growth of the foetus and also reduce back pain.
Pilates should be completely avoided if:
- If you have more than two miscarriages in the past
- If you constantly get fever during pregnancy
- If you suffer from headache, blurred vision, or swelling on the ribcage
- If you are expecting twins
- If you find that your bleeding increases because of the exercises
- If you suffer from high blood pressure
- If any of the exercises results in symptoms of injury
- If you start experiencing signs of labor
Unless you exhibit any of the above mentioned characteristics, you can gain a lot from moderate Pilate’s exercises.
Certain precautions, however, must be taken while undergoing the Pilates method of training.
- Avoid any Pilate’s moves that hold contractions. This can result in high blood pressure. Take great care when changing movements, or even while getting up from a certain position. Due to the hormonal effects of pregnancy, certain rapid movements can cause inconsistency in blood pressure.
- You should always aim at exercises that improve the joint flexibility. Conversely, exercises that do not necessarily work on the flexibility of different parts of the body, and involve an extended range of movement should be avoided.
- Avoid, or at least reduce the exercises that require you to be in a supine position. During pregnancy, you should always minimize the time you lie on your back, especially while exercising. This can cause nausea and dizziness. If so, lie on your left hand side for some time until you feel normal again. In such cases, lying supine exercises should be completely avoided.
- Exercises that stretch the abdomen too much should be ideally omitted after the 12th week of pregnancy.
- During pregnancy, the size of the baby gradually increases. This results in a change in the center of gravity (in the mother’s body), which in turn, weakens the balance of the body. As and when this happens, you should perform only those exercises that increase the stability and require lower balance.
- Never hold your breath during any exercise.
- Avoid holding positions where muscles are stretched for long periods.
- Always maintain good posture.
- Allow plenty of time for rest and to take the weight off the feet. It may be a good idea to exercise on alternate days, especially, at later stages of pregnancy.
- Finally, always consult your doctor before you begin the Pilates training. Do not perform a move you are not comfortable with.
Summary:
There are many benefits to prenatal Pilates. Practicing prenatal Pilates will allow you to stay fit and relaxed during this important time in your life. Learning the principles of centering, concentration, control, precision, breath, and flow will help you during your pregnancy and the birth of your baby. The practice of Pilates during your pregnancy will also strengthen your abdominal, back, and pelvic muscles to assure that your pregnancy and labor are more comfortable. You will also be able to get back into shape faster after your delivery if you stay in shape during pregnancy with prenatal Pilates
