Pilates for Pregnancy - Safe Practices for Expectant Mothers
Pilates strengthens muscles in the core, helps with posture and balance, and increases body awareness. It also teaches proper breathing techniques. The deep core strength of Pilates can counteract ligament laxity caused by a hormone called relaxin during pregnancy, which can cause lower back pain or pelvic pain. It may help reduce back or pelvic pain and improve balance, as movements become clumsier during pregnancy due to hormonal and physical changes. However, there are certain precautions to take before taking a class.
1. Avoid Overstretching
2. Avoid Inversion Exercises
Inversion exercises such as the plank can be too much for some expectant women in their first trimester. A good pregnancy class should avoid these, or offer modifications.
Hormonal changes can make you feel more unstable and clumsy, especially as your centre of gravity shifts. Pilates can help you become more aware of your balance and movement, while strengthening the muscles that support your pelvis and back.
Research has shown that Pilates can reduce lower back pain, increase strength and flexibility, and improve posture and balance. It can also strengthen the pelvic floor muscles, which can help prevent accidental leakage during labour and post-partum. A qualified Pilates instructor will know how to design a safe and effective routine for pregnant women. This will include avoiding inversions, avoiding exercises that compress the uterus (such as lying flat on your back) and making sure you don’t overstretch. This is why a 1-2-1 session with an expert instructor is often the best option for pregnant women.
3. Ask Your Instructor for Modifications
Throughout the nine-plus months of pregnancy, your body is in a constant state of flux. One day you might feel super exhausted and unable to leave the house, and the next, you could be feeling more energetic than ever. Listening to your body and asking for modifications is a great way to ensure you are exercising safely as your pregnancy progresses.
Pilates is a safe workout option for pregnant women, but it's important to find an instructor who has experience with pregnant clients. Look for instructors with specialized certifications, such as prenatal Pilates or Pre and Post Natal Corrective Exercise Specialist, or who have their own personal experience with pregnancy.
Incorporating Pilates during pregnancy can help relieve aches and pains, improve posture, increase flexibility, and mitigate lower back pain caused by the shifting weight distribution in your pelvic region. Just remember to stay hydrated, avoid lying on your back after about 12 weeks of pregnancy, and ask for modifications if you need them.
4. Check with Your Doctor
Pregnancy has a big impact on the body and may result in muscular imbalances, which can lead to feeling more unstable or clumsy. Pilates builds core strength to help you adapt to these changes and stay strong as your pregnancy progresses. Plus, the practice teaches proper breathing, which can help ease labor pain and aid in recovery after birth.
Pilates is a safe exercise for pregnant women, but always be sure to check with your doctor before you begin a new workout routine. It's also important to make sure your instructor knows you are expecting so they can offer modifications as needed. Always stop the exercise if you feel breathless or dizzy. You should also stop if you start bleeding or have uterine contractions.
