Pre & Post natal Pilates
Pre and Post natal exercise has to be considered in the complex context of anatomical and physiological changes taking place.
During pregnancy the increase in the size of the uterus, body weight and breasts’ size lead to static changes in the skeletal system, shifting the body's center of gravity and often increasing lumbar lordosis and thorax kyphosis. Higher levels of the relaxin hormone and estrogens lead to greater elasticity of the capsules and ligaments thereby causing instability in the joints, strained by the weight gain. The ligaments of the lower back and the sacrum are particularly affected. Over time the baby's weight also increases the pressure on the bladder, causing symptoms of incontinence in 64% of pregnancies.
Ultimately, increased body temperature and oxygen consumption impact performance and dictate the pace and intensity of physical exercise. Pilates is a great form of exercise after the third trimester of pregnancy as well as after birth, according to the individual body recovery time.
Benefits of pre & post natal Pilates
Helps to manage weight gain, cramps in the extremities as well as blood and lymphatic circulatory issues.
Addresses ligaments and joints laxity by focusing on deep abdominal and gluteal muscles, improving stability in the hip, pelvis and lower back region.
Improved posture, balance and stability keep you safe when you walk and help preventing back pain.
Focuses on proper breathing, a key element of Pilates, that is extremely useful during pregnancy and labor.
Trains the pelvic floor to prevent incontinence issues.
Four-point kneeling positions (on your hands and knees) reduce the excess load on your pelvis and lower back and help the baby get into the right birthing position.
Improves quality of sleep and mental focus through the release of endorphines.
Offers a moment of relaxation and time for oneself to switch off from everyday stress.
Allows a controlled recovery of range of motion after birth through specific strength and mobility exercises.
Helps reduce postpartum fatigue and lower the risk of depression.