Benefits of Prenatal and PostNatal Pilates

You’ve probably heard about how exercise is great for pregnancy. There are many ways to exercise, with so many options that it has become difficult to select which may be the best for you. It is very important for you to carefully consider a tailored exercise routine or program while pregnant.

Many doctors would agree that Pilates is one of the most effective forms of exercise for pre, during and postnatal health and recovery. It is a beneficial form of exercise that can help you achieve a healthy pregnancy, delivery, and recovery. It does not only make you feel good; research shows a considerable positive effect on both your health and the baby’s long-term health.

Both prenatal and post-natal exercises and conditioning should be approached with caution, which is why it is important to work with a professional that is certified in prenatal and post-natal Pilates.

Benefits of Prenatal Pilates Exercise

There are many benefits of prenatal Pilates exercise.

1. It helps the mom-to-be prepare for the physical demands of motherhood by promoting maternal well-being.
2. It helps increase energy, reduce back pain, and improve maternal posture.
3. Pre-natal Pilates also promotes healthy muscle and fat ratio.
4. It places emphasis on breathing, control, and alignment, making it a great form of exercise. This type of exercise will not strain your joints or cause you any injury, which is why it is perfect and very much suitable for pregnancy.
5. Following this proper exercise helps reduce constipation, nausea, bloating, swelling, and can also help prevent or manage gestational diabetes.
6. The Pre-natal Pilates conditioning can greatly benefit pregnant women who have difficulty sleeping.
7. This type of conditioning can improve sleep, reduce stress, and can lessen the potential for onset depression.
8. Proper exercise can promote longer gestation periods and healthier weight and birth weight for both mother and child.
9. It can promote a much speedier postpartum recovery after giving birth.

The Importance of a Professional Programs

There is a great need for a specific pre-natal Pilates exercise program because the hormones that your body will be producing during pregnancy can cause the ligaments which support your joins to become a bit relaxed. This makes the joints more at risk for injury and more mobile. Your baby bump’s extra weight shifts the center of gravity, which can place added stress on your muscles and joints, especially in the pelvis and lower back.

Your hormones will have the tendency to make you less stable and cause back pain, and even make you lose your balance and fall in the later pregnancy stage. Carrying the extra weight makes your body work a little harder than before. These certain changes in your body can make certain activities and positions unsafe for you and the baby.

An Expert Opinion on Pilates

Melanie Lim, graduated with a Bachelor of Physiotherapy from the University of Melbourne.  She has completed all levels of Mat clinical Pilates from APPI (Australian Physiotherapy and Pilates Institute). Her support for Pilates and its Prenatal and Postnatal benefits are explained below:

“During a one-on-one or a small group Pilates class, the session focuses on the deepest core muscles and strengthening the pelvic floor, which creates muscle memory that helps the body recover faster during post-partum. Research shows that women are more likely to return to their previous exercise programs if they had worked out during the nine months of their pregnancy. It has been found that 85% of these prenatal exercisers gained abdominal tone in first few weeks of post-partum compared to the 45% who did not exercise.

One great benefit that can help pregnant women during the hours of labor is the mind-body-breath connection that is used in Pilates. There are also traditional Pilates exercises that can be modified in order to meet the specific needs of each mother. This can help them cope with any physical related stress of their pregnancy.

Exercise is known to benefit not only the mother but also the baby. It helps the growing baby get a healthier start in life. The placenta is responsible for feeding the baby with oxygen and nutrients during the course of the pregnancy. It has shown a greater growth rate for those mothers who exercised while carrying their baby in the womb. Not only do they have healthier birth weights, but studies show that these babies are less likely to become obese or develop diabetes (type 1) in their childhood.

Pregnancy will take its toll on your body. It will stretch and weaken the core abdominal muscle. During the post-partum period, your body is most likely to experience a number of hormonal changes. Your new body may retain fluid for the purpose of producing milk, which can make your muscles feel softer or weaker. It may take time to rebuild your strength. Your exercise program may need to be modified to allow your body enough time to heal naturally.”

To know more about how to take care of your body for pre, during and postnatal periods, visit www.capitalphysiotherapy.com.au for more information.

 

 

Melanie Lim graduated with a Bachelor of Physiotherapy from the University of Melbourne.  She has completed all levels of Mat clinical Pilates from APPI (Australian Physiotherapy and Pilates Institute).  Melanie has a keen interest in treating and educating clients to help individuals recover and achieve their personal health goals.

To know more about how to take care of your body for pre, during and postnatal periods, visit www.capitalphysiotherapy.com.au for more information.