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Pilates in Pregnancy
Should I do it? Is it safe? Why do Pilates and not something else?
Many women like the idea of keeping fit whilst pregnant, but become nervous of what kind of exercise they 'should' do. This page hopes to explain some of the benefits of doing Pilates whilst pregnant (and after) to help you deicide for yourself whether it is for you. Obviously, whatever form of exercise you decide to commit to, you should always check with your doctor first if it is OK.
Here's why Pilates is so helpful during pregnancy:
When you are pregnant your body is under pressure. Often the spine and pelvis are pulled out of alignment, the muscles are stretched and therefore don't support the skeleton in the same way. Hormonal changes mean the tendons and ligaments don't afford the same support to your joints as they would normally. All of these can result in back ache, increased feelings of tiredness and even poor joint stability. To prevent problems arising, it is really important that you both develop your postural awareness and tone these vital muscles, so they can support you during the dramatic change your body is about to go through.
Pilates is fabulous for during and after pregnancy. It is a highly efficient form of exercise that focuses on muscle balance, deep postural strength, flexibility and alignment. Whilst it is becoming very popular in the general fitness world, there are huge benefits to doing it whilst you are pregnant.
Before pregnancy it will:
o Teach you postural awareness in preparation for the changes
o Make you stronger, ready to carry your baby for 9 months
o Help you to learn to focus and relax
During pregnancy it will:
o Maintain and develop your strength
o Teach you good posture at a time when your posture is compromised
o Strengthen your pelvic floor and deep tummy muscles
o Prepare you for labour and birth, with relaxation techniques and muscle
awareness
After pregnancy it will:
o Help you regain pelvic floor control
o Help you to recover more quickly through increased circulation and lymph
drainage
o Help you to tone the deep abdominal muscles and regain your figure more
quickly
o Give you "me" time which is calm and focussed
o Improve your posture when there is a tendency to become very rounded
from feeding
"Who can do Pilates when Pregnant?"
Anyone who wants to providing they have a normal healthy pregnancy. There are some moves that it is recommended you avoid and our physio endorsed video caters for this medical advise fully.
"I've never done Pilates before. Is it safe to start now that I'm pregnant?"
Yes, if you have medical clearance to. Our video includes some of the fundamental, simplest and yet effective Pilates moves, not the most challenging ones. Your aim should be to enhance your postural strength; avoiding aching and tiredness whilst pregnant; and develop the ability to focus on the breath (not to become qymnastic in strength!). Be realistic and work at the level appropriate to your fitness pre pregnancy. If you experience any pain or unusual symptoms, stop and seek medical advise before continuing.
"Should I use a video or go to classes?"
This depends. If you can find a qualified teacher who is willing to take you on, then do. Bear in mind that in the class setting a teacher will need to be able to juggle keeping the class going with modifying moves for you. If you prefer to exercise at home or can't find an appropriate teacher, then use a DVD / video. Still get medical clearance before you start, and take heed of the warnings on it. Medical advise is for pregnant women to avoid lying on their backs after the first trimester. There are other issues a teacher would need to advise you on too .
"How is Pilates different from yoga?"
In many ways it is similar, and yet very different! Both can be useful (and relieving) when pregnant. For me, the key difference and benefit of Pilates over yoga whilst pregnant is the simplicity of the emphasis on core. Your pelvic floor and core tummy and back muscles need to be strong. This has got to be a good thing when your body is expanding to accommodate a growing baby!
If you have a particular question about Pilates in Pregnancy please do contact us by clicking here. We'd be delighted to hear your views and answer any questions you may have.
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