Pilates for mums

Pilates mat work is great after you’ve had a baby. You don’t need to warm up particularly. You can do it in ‘bite sized’ chunks, and it is easy to do at home on a mat or folded towel.

When you’ve been pregnant your body has undergone huge postural changes. Your spine and pelvis have been pulled out of alignment (quite naturally, but it means they are not in their strongest position following you baby’s birth). Your muscles are of course stretched - and therefore don't support the skeleton in the same way. Hormonal changes mean the tendons and ligaments don't support your joints as they would normally. All of these can result in back ache, increased feelings of tiredness and even poor joint stability. As your baby grows and you get busier you’ll find the physical demands on your body increase. To prevent problems arising, it is really important that you rehabilitate your body, keep aware of your posture and tone the most vital muscles, so they can support you during the next few months.

Pilates for Mums has addressed all of this. Far from being a ‘get back into model like shape DVD’ it offers you sensible and realistic progression from immediate post birth to a few months down the line, when you really can get going on your ‘shape’. And the models used in the DVD, whilst being beautifully thin, are all mums of 1, 2 or even 3 children – so an example to us all of how we can be.

These are some of the questions women ask us when they want to know more about Pilates

When can I re-start /start some Pilates after having my baby?
Basically, there are simple moves you can do straight away to help rehabilitate your pelvic floor, deep tummy muscles and release you posture. In the first 6 weeks you can do static contractions of the tummy muscles, pelvic tilts and pelvic floor exercises at very least. This applies whether you had a C-section or a vaginal delivery.

When can I do more?
You need to be cleared at your post birth 6 week check before doing more strenuous moves. And even then, you need to build your strength back up gradually, because your tendons and ligaments are still ‘slack’ with the hormones whizzing round your body following pregnancy and birth. In fact these hormones (making you more supple) are in your system whilst ever you are breastfeeding and often for a few months post birth even if you aren’t. So, don’t be tempted to over stretch. All the more reason to do some modified Pilates moves that will stabilise your body, particularly your spine. Be wary of DVD’s that encourage you to do intensive moves, as this may cuase you to overstrain and injure yourself.

How do I know if I’m doing too much?
This is a classic question I get asked regularly. Pilates technique is very precise. If your tummy muscles are ‘peaking’ or doming, then you need to drop down a level. You need to be able to hold them back or in during the whole of a move to be doing it correctly.

If you are straining and feel your neck is doing all the work, that’s another sure sign that your deep abdominal muscles aren’t doing enough yet.

If your back is either arching or flattening (when it should be being held in ‘neutral’ i.e. your natural curve shape) that’s another sign of straining. You’ll notice this most when doing exercises lying on your back, but be aware of it on your tummy and in standing too.

Will it help me regain my continence?
Absolutely. 1 in 3 women suffer with mild or more serious bladder and even bowel incontinence after having a baby. There’s no getting away from the fact that your pelvic floor has been stretched massively and even if you’ve had a C section you’ve had months of pressure on it. If you are leaking when coughing, laughing or sneezing then Pilates and the emphasis it puts on the pelvic floor is just what you need. The ‘Pilates for Mums’ DVD teaches you all about this in detail. The first of it’s kind in the world, it has an interview with a women’s health physiotherapist from the UK who doesn’t mince her words about why you need to do pelvic floor exercises FOR LIFE!

My tummy muscles separated when I was pregnant. Will they come back together?
Separation sounds rather dramatic. What has happened is that the sheath between the two vertical muscles running up and down the abdomen from ribs to pubic bone have pulled apart. It matters because the strength of your abdominals will affect your back in the long run. There is a simple test you can do to find out how serious this issue is for you.

Diastasis test - What is it and why do it?
This is the test for any tummy ‘separation’ that may have occurred. (Note: separation is not the muscles splitting but the sheath between the muscles stretching). It is important to reduce any separation so you have support for your spine and internal organs.

How to do it

1. Lie on your back, knees bent and press your finger into your navel (finger tip facing towards your nose). As you curl your head up, feel whether your finger dips down into a space with the muscles forming ‘ridges’ either side of it.
2. If your finger stays level or is pushed out then you have no separation. If you feel this top layer of your tummy soft and your finger sinks down, there is some separation.
3. If so, ridges’ of muscle will be running up and down either side of your finger. The question now is how wide is the separation – how far apart are those ridges?
4. To check if the space is more than one finger width, relax your head down again. Now press two fingers into your navel, (pads of finger tips facing towards your face) and curl up again. Repeat if necessary with 3 fingers etc. You are feeling to find out where the edges of your tummy muscles are.

Note: If you are more than 3 weeks post birth and have more than 2-3 fingers width ‘gap’ I would suggest you seek help from your doctor or physio.
The good news is that both static abdominal contractions and pelvic tilts helps to bring them closer. The sheath will never rejoin. But the muscles walls will get closer together and you should be able to reduce this gap to one fingers width.

Can I get my figure back?
It took 9 months for your body to change shape. It will take a while for it to return. A sensible diet, exercise, and a positive mental attitude will do it….. but only you can decide how quickly.

Be persistent. While you are driving your car or doing the dishes at the sink, or in the queue at the supermarket, tighten your tummy and lift your pelvic floor. Find a class to go to (the adult interaction will be wonderful!) or do the Pilates for Mums DVD 3 or more times a week and you’ll notice big improvements (even once a week will feel good).

Finding time for yourself is one of the most difficult things to do when you’ve had a baby. But do it you must. If you are happy and healthy, you will have a higher self esteem and feel stronger emotionally to deal with the inevitable ups and downs of parenting.

My back aches. Should I do Pilates?
As long as there isn’t an underlying back injury (you may want to check this out with a doctor/physio) then actually back ache is often your bodies’ way of telling you to ‘get moving’. Modified Pilates moves are actually very good for strengthening your back muscles and supporting abdominal muscles. The ‘Pilates for Mums’ moves are not at all extreme (although sometimes challenging) so should be fine for anyone with postural back ache. They may even be used for someone with a back problem, under the guidance of a physio/PT. Obviously, your individual circumstances need to be clarified, but in 99 out of 100 cases I’ve seen, those with back ache have done Pilates and it’s made it better or even got rid of it all together. It has certainly provided them with the confidence and ability to manage their backs themselves.

Seek guidance from your medical practitioner and then get moving, however limited that might be! Not moving will, in my view, make things worse.

If you have any other questions about Pilates when you’ve had a baby please do contact us at Enhance…etc.etc….

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