Navigating exercise and movement during pregnancy can feel like navigating a minefield. With so much information out there, it's easy to end up more confused than when you started. That's why I wanted to shed some light on how we work with pre and postnatal clients within our clinic, hoping to offer some comfort as you embark on this exciting journey.
My approach to prenatal clients is grounded in the belief that they aren't delicate or injured – they're incredibly strong and capable. To guide you through your pregnancy journey, here's a breakdown of what to expect during each trimester and how we tailor our approach to meet your unique needs:
Pre- Natal Pilates
General Factors We Consider:
Encouraging wide rib-cage breaths to relieve tension in the abdominals and intercostal muscles.
Being mindful of hormonal changes, particularly the production of Relaxin, which can increase joint flexibility but also pose risks of over-stretching.
Adapting workouts to account for increased circulation and fatigue.
Strengthening the glutes to support the posterior chain as the pelvis expands.
Adjusting core engagement techniques to focus on corseting support rather than deep contractions.
Incorporating piecemeal exercises to accommodate changes in the body.
Specifics by Trimester:
First Trimester: No set restrictions; focus on foundational Pilates principles and avoid inversions if feeling tired or nauseous.
Second Trimester: Adaptations for changes in center of gravity and lordosis (excessive lower back arching); avoiding positions lying flat on your back; caution with forward flexion (crunch motions) to prevent Diastasis Recti (abdominal separation); emphasis on pelvic floor awareness and relaxation.
Third Trimester: Encouraging wider stances; addressing postural changes and belly button pain; avoiding back-extension exercises.
Postnatal Pilates:
Post- Natal Timings (Generalised)
Early Postpartum (0-6 weeks): Gentle movements to promote healing and pelvic floor reconnection.
Intermediate Postpartum (6 weeks - 6 months): Gradual reintroduction of core-strengthening exercises.
Late Postpartum (6 months+): Continuing to build strength and flexibility with full-body movements.
Additional Considerations:
Breath Work and Rejuvenation: Starting breath work and pelvic exercises as soon as hours of giving birth to support recovery.
Postural Realignment: Addressing postural imbalances before engaging in more intense exercises.
Diastasis Recti (Abdominal Separation): Monitoring abdominal separation and avoiding traditional flexion (crunch) exercises.
Urinary Incontinence: Rebuilding pelvic floor strength to support exercise and overall well-being.
C-Section Recovery: Gradually reintroducing Pilates to promote healing and nerve connection.
Remember, each pregnancy journey is unique, and it's essential to listen to your body and consult with medical professionals throughout the process. With the right guidance and support, you can navigate this journey with confidence and strength.
At Pivot, I highly recommend joining us for a 1:1 Pilates Session. This allows us to tailor our group classes to your specific needs and address any complications you may be dealing with. We want to ensure you get the most out of your experience with us and feel fully supported on your wellness journey.