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Pregnancy creates many changes in a woman’s body – a changing center of
gravity, release in relaxing hormone causing laxity in ligaments throughout
the body, stretching of the transversus abdominis and pelvic floor, etc. Lax
ligaments and overstretched abdominal and pelvic floor muscles reduce the
stability of the lumbar spine and pelvis. This can cause excessive
movement in joints, especially in the low back and sacroiliac joints, which
creates shearing forces that lead to pain and inflammation. Excessive body
fluid retention can cause carpal tunnel syndrome in the wrists. And of
course, the additional gain of 25-30 percent of a woman’s usual weight can
increase the chance of injuries.
There are also many lifestyle issues that impact pregnant women, e.g.
caring for other small children, office, house and yard work, etc. Pilates
exercise can help strengthen the core muscles surrounding the joints and
thereby restore the stability lost during pregnancy. A Pilates exercise
routine, guided by a knowledgeable instructor can help pregnant women:
Pilates and the Postpartum Woman
Women with good muscle tone recover from delivery much more quickly.
But it is never too late to improve core muscle strength! Caring for the baby
(and maybe other children in the home), sustained sitting with nursing or
bottle-feeding, lifting in and out of car-seats and cribs, etc. can create
stresses and result in injury, if a woman uses improper body mechanics.
Laxity in ligaments also remains for some time during the Postpartum
period, especially if a woman is nursing. Pilates exercise can help
strengthen the muscles compromised during pregnancy and delivery. A
Pilates exercise routine, guided by a knowledgeable instructor can help
Postpartum women:
Summary
Pilates exercises are a great way to integrate the entire body to improve
function during a woman’s daily activities. Pilates develops an awareness
of controlled movement. Many of the exercises can also be done
throughout the day at various places and times. These qualities make them
ideal for pregnant and Postpartum women, because vigorous exercise can
cause injury at these stages in a woman’s life. The focus on stabilizing core
musculature in the trunk benefits the parts of the body that change the most
during pregnancy and that are used the most during and after pregnancy
and delivery. Pilates improves body awareness, balance, breathing,
strength and flexibility in addition to helping to reduce stress. As she builds
strength in the abdomen and back, a woman learns how to bend and lift
without causing injury to her back, neck, hips or knees.
It is important that the Pilates exercise routine is guided by a trained
professional. Any exercise has the potential to cause injury or problems, if
done incorrectly (especially by someone with pain or dysfunction). At
PhysioFit we offer small classes for fitness or rehabilitation and also private
or semi-private Pilates sessions. Each participant can be closely coached
and movements monitored to make sure exercises are being done correctly
and any limitations a particular person might have are addressed.
If a woman has pain or dysfunction during pregnancy or Postpartum, she is
likely to benefit from one-on-one physical therapy treatments in which we
integrate Pilates principles, as well as using manual techniques
individualized for a woman’s particular needs. Any time someone has a
musculoskeletal problem, physical therapy treatments will usually be
covered by insurance with a doctor’s prescription. Insurance may also
cover Pilates classes that are prescribed by a doctor to address a patient’s
musculoskeletal problems. During rehabilitation for a musculoskeletal
problem, Pilates principles and exercises can be used as part of a physical
therapy approach through a patient’s therapeutic exercise and
neuromuscular re-education plan.
gravity, release in relaxing hormone causing laxity in ligaments throughout
the body, stretching of the transversus abdominis and pelvic floor, etc. Lax
ligaments and overstretched abdominal and pelvic floor muscles reduce the
stability of the lumbar spine and pelvis. This can cause excessive
movement in joints, especially in the low back and sacroiliac joints, which
creates shearing forces that lead to pain and inflammation. Excessive body
fluid retention can cause carpal tunnel syndrome in the wrists. And of
course, the additional gain of 25-30 percent of a woman’s usual weight can
increase the chance of injuries.
There are also many lifestyle issues that impact pregnant women, e.g.
caring for other small children, office, house and yard work, etc. Pilates
exercise can help strengthen the core muscles surrounding the joints and
thereby restore the stability lost during pregnancy. A Pilates exercise
routine, guided by a knowledgeable instructor can help pregnant women:
- Be more comfortable during the pregnancy
- Reduce stress and swelling through exercise
- Decrease the chances of injury before, during and after delivery
- Heighten balance awareness as the body changes
- Increase flexibility, which will be very beneficial during delivery
- Improve circulation to the abdomen and increase muscle tone
- Improve posture, thereby giving the fetus more room to develop and
reducing neck and back pain - Hasten recovery after delivery
- Prevent or reduce back pain
- Improve breathing and lung capacity
- Improve coordination
- Improve the ability to relax
- Prevent separation of rectus abdominis muscles in 3rd trimester
Pilates and the Postpartum Woman
Women with good muscle tone recover from delivery much more quickly.
But it is never too late to improve core muscle strength! Caring for the baby
(and maybe other children in the home), sustained sitting with nursing or
bottle-feeding, lifting in and out of car-seats and cribs, etc. can create
stresses and result in injury, if a woman uses improper body mechanics.
Laxity in ligaments also remains for some time during the Postpartum
period, especially if a woman is nursing. Pilates exercise can help
strengthen the muscles compromised during pregnancy and delivery. A
Pilates exercise routine, guided by a knowledgeable instructor can help
Postpartum women:
- Recover from the delivery
- Increase body awareness and posture to prevent injury
- Improve energy levels
- Regain their pre-pregnancy shape and muscle tone
- Improve breathing and the ability to relax
- Reduce stress levels
- Improve strength, balance and flexibility
Summary
Pilates exercises are a great way to integrate the entire body to improve
function during a woman’s daily activities. Pilates develops an awareness
of controlled movement. Many of the exercises can also be done
throughout the day at various places and times. These qualities make them
ideal for pregnant and Postpartum women, because vigorous exercise can
cause injury at these stages in a woman’s life. The focus on stabilizing core
musculature in the trunk benefits the parts of the body that change the most
during pregnancy and that are used the most during and after pregnancy
and delivery. Pilates improves body awareness, balance, breathing,
strength and flexibility in addition to helping to reduce stress. As she builds
strength in the abdomen and back, a woman learns how to bend and lift
without causing injury to her back, neck, hips or knees.
It is important that the Pilates exercise routine is guided by a trained
professional. Any exercise has the potential to cause injury or problems, if
done incorrectly (especially by someone with pain or dysfunction). At
PhysioFit we offer small classes for fitness or rehabilitation and also private
or semi-private Pilates sessions. Each participant can be closely coached
and movements monitored to make sure exercises are being done correctly
and any limitations a particular person might have are addressed.
If a woman has pain or dysfunction during pregnancy or Postpartum, she is
likely to benefit from one-on-one physical therapy treatments in which we
integrate Pilates principles, as well as using manual techniques
individualized for a woman’s particular needs. Any time someone has a
musculoskeletal problem, physical therapy treatments will usually be
covered by insurance with a doctor’s prescription. Insurance may also
cover Pilates classes that are prescribed by a doctor to address a patient’s
musculoskeletal problems. During rehabilitation for a musculoskeletal
problem, Pilates principles and exercises can be used as part of a physical
therapy approach through a patient’s therapeutic exercise and
neuromuscular re-education plan.
