Pregnancy an illness! Pilates exercise for expectant mothers.
Pregnancy an illness ! Pilates is an ideal exercise for expectant mothers as all the exercises can be adapted to suit pregnancy.
It is important to remember that pregnancy is not an illness!
Both mother and baby will benefit tremendously by exercising gently and staying fit and healthy during the pre-natal period.
Pilates is an ideal exercise for expectant mothers as all the exercises can be adapted to suit pregnancy.
Many of the Pilates exercises are performed in the quadruped position (on all fours) which is a safe and comfortable position for both mother and baby.
The breathing techniques used in Pilates and correct use of Pelvic Floor muscles will also help with labour.
During Pregnancy, your abdominals and Pelvic floor muscles need to be strong enough to support your bump and protect your spine however you don’t want to over strengthen your abs as the baby needs to grow without restriction.
You will also need to be able to release the pelvic floor muscles during delivery.
It is recommended that the abdominal work during pregnancy is limited to gentle Pelvic floor control and Transverse Abdominal strengthening.
( The TA is a corset like muscle that wraps around your mid section ) The common ‘pregnant posture’ whereby the woman lets her belly hang out and stands with an over arched lower back should be avoided, as this places undue stress on the lumbar spine.
Pilates emphasises the importance of correct posture during pregnancy and also serves as a good preparation for after the baby is born when correct posture will make lifting and carrying the baby more comfortable and injury free.
During pregnancy, changes in hormones cause the body’s ligaments to become more flexible so that the pelvis is able to expand during labour.
This often causes joint instability, therefore it is very important that all exercises are performed in correct alignment and that you don’t over stretch the stabilising muscles of the pelvis.
Ideally it is best to join a Pilates class specifically designed for pregnancy or if you have been practising Pilates regularly before you become pregnant it may be possible to join a regular class whereby the teacher can give you alternative exercises or modifications when necessary.
Regular Pilates classes throughout pregnancy ensure a healthy happy mum to be!
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