Pilates and Pregnancy
Back pain is a common complaint of pregnant women as they get heavier and their bellies begin to protrude and put extra strain on their back. Keeping abdominal muscles strong during pregnancy is essential, as these muscles support the extra weight and protect the back from injury and overstraining.
The Royal College of Obstetricians and Gynaecologists (RCOG, 2006) states that, "all women should be encouraged to participate in aerobic and strength conditioning exercise as part of a healthy lifestyle during their pregnancy." They also recommend that "women should choose activities that will minimise the risk of loss of balance or foetal trauma." So a safe Pilate’s workout with a qualified instructor as well as a few walks around the park is actually advocated by the RCOG.
During pregnancy, the abdominal (tummy) muscles are stretched to make room for the growing baby. This will weaken the muscles, particularly the deep abdominal muscles. Deep abdominal muscles are responsible for providing support to the back. Lack of support makes the back vulnerable to injury. This is made worse by the hormone relaxin, which is released in pregnant women to soften the ligaments and allow the pelvis to stretch during delivery. All ligaments are softened by relaxin, including the ligaments in the lower back.
The Royal College of Obstetricians and Gynaecologists (RCOG, 2006) states that, "all women should be encouraged to participate in aerobic and strength conditioning exercise as part of a healthy lifestyle during their pregnancy." They also recommend that "women should choose activities that will minimise the risk of loss of balance or foetal trauma." So a safe Pilate’s workout with a qualified instructor as well as a few walks around the park is actually advocated by the RCOG.
During pregnancy, the abdominal (tummy) muscles are stretched to make room for the growing baby. This will weaken the muscles, particularly the deep abdominal muscles. Deep abdominal muscles are responsible for providing support to the back. Lack of support makes the back vulnerable to injury. This is made worse by the hormone relaxin, which is released in pregnant women to soften the ligaments and allow the pelvis to stretch during delivery. All ligaments are softened by relaxin, including the ligaments in the lower back.
First trimester
Don't overdo it, particularly if you are feeling exhausted or nauseous. These sensations often improve later in pregnancy, allowing you to do more.
Second trimester
Focus on:
-Arm strengthening,
-Pelvic floor exercises,
-Squatting exercises,
-Pelvis and lower back stability,
-Spinal stretches (gentle),
-Postural exercises
Avoid:
-Exercises with legs wide apart (e.g. side stretches on the reformer), these may place strain on the joint at the front of your pelvis (symphysis pubis),
-Lying flat. This may reduce the blood supply to you and your baby. If this occurs, you may feel dizzy or lightheaded.
-Abdominal crunches
-Excessive stretching
-Unstable balance exercises
-Inversions (where your feet are higher than your heart, with your hips up too)
-Sharp percussive movements - Jumping
Third trimester
Focus on:
-Gentle stretches (these should feel good!)
-Arm exercises
-Stability exercises for your lower back and pelvis
-Pelvic floor exercises
-Breathing exercises
-Thigh strengthening exercises (though not a deep squat in the last 4-6 weeks of pregnancy, as this may induce labour)
-4 point kneeling exercises and variations including; Opposite arm and leg lift with breathing and torso control, Single straight leg lift with swimming/kicking, Single bent leg lift, Doggy kicks (get pictures/photo of each)
-Exercises lying on your side, Squats against the wall with an exercise ball
Avoid:
-As per second trimester; also
-Deep squats during the last 4-6 weeks of pregnancy (increases pressure on the cervix and may induce labour)
-Exercises on one leg or with legs apart (lunges, splits)
-lying on your back in the third trimester - doing so compresses the abdominal aorta and may block blood flow to you and your baby,
-Excessive stretching
Don't overdo it, particularly if you are feeling exhausted or nauseous. These sensations often improve later in pregnancy, allowing you to do more.
Second trimester
Focus on:
-Arm strengthening,
-Pelvic floor exercises,
-Squatting exercises,
-Pelvis and lower back stability,
-Spinal stretches (gentle),
-Postural exercises
Avoid:
-Exercises with legs wide apart (e.g. side stretches on the reformer), these may place strain on the joint at the front of your pelvis (symphysis pubis),
-Lying flat. This may reduce the blood supply to you and your baby. If this occurs, you may feel dizzy or lightheaded.
-Abdominal crunches
-Excessive stretching
-Unstable balance exercises
-Inversions (where your feet are higher than your heart, with your hips up too)
-Sharp percussive movements - Jumping
Third trimester
Focus on:
-Gentle stretches (these should feel good!)
-Arm exercises
-Stability exercises for your lower back and pelvis
-Pelvic floor exercises
-Breathing exercises
-Thigh strengthening exercises (though not a deep squat in the last 4-6 weeks of pregnancy, as this may induce labour)
-4 point kneeling exercises and variations including; Opposite arm and leg lift with breathing and torso control, Single straight leg lift with swimming/kicking, Single bent leg lift, Doggy kicks (get pictures/photo of each)
-Exercises lying on your side, Squats against the wall with an exercise ball
Avoid:
-As per second trimester; also
-Deep squats during the last 4-6 weeks of pregnancy (increases pressure on the cervix and may induce labour)
-Exercises on one leg or with legs apart (lunges, splits)
-lying on your back in the third trimester - doing so compresses the abdominal aorta and may block blood flow to you and your baby,
-Excessive stretching
Pilates-ring.net
With reduced support from ligaments and weaker abdominal muscles, many pregnant women experience back pain. Relaxin remains in the body for some time after the baby is born. It is therefore important to protect the back not only during pregnancy, but also after birth, particularly when lifting, bending, breastfeeding, etc. Don’t overstretch - In the second and especially the third trimester, women need to be careful about doing stretches that go beyond their pre-pregnant range of motion. You can actually stretch too much and destabilise the joints - especially in the pelvic area.
The pelvic floor muscles are responsible for controlling the bladder and bowel. They are weakened as they stretch and hold the weight of the growing baby. Weak pelvic floor muscles can result in difficulty controlling the bladder or bowel (incontinence) and can impact on sexual function.
Pilates is an ideal exercise during pregnancy as it is designed to strengthen the deep abdominal and pelvic floor muscles. Strength in these areas is known as 'core stability'. These exercises can be performed in positions that are suitable for women at all stages of pregnancy, such as on hands and knees.
Food and water intake - As with all exercise, it is important to stay well hydrated. You may need to increase your intake of calories to make up for the energy and water you have lost while exercising. This may mean eating a small healthy snack (e.g. low fat yoghurt or a piece of fruit) and drinking an extra glass of water.
The pelvic floor muscles are responsible for controlling the bladder and bowel. They are weakened as they stretch and hold the weight of the growing baby. Weak pelvic floor muscles can result in difficulty controlling the bladder or bowel (incontinence) and can impact on sexual function.
Pilates is an ideal exercise during pregnancy as it is designed to strengthen the deep abdominal and pelvic floor muscles. Strength in these areas is known as 'core stability'. These exercises can be performed in positions that are suitable for women at all stages of pregnancy, such as on hands and knees.
Food and water intake - As with all exercise, it is important to stay well hydrated. You may need to increase your intake of calories to make up for the energy and water you have lost while exercising. This may mean eating a small healthy snack (e.g. low fat yoghurt or a piece of fruit) and drinking an extra glass of water.
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