Keys for a Successful Pregnant and Postpartum Pilates Practice
Mat and reformer pilates are great for any person, but especially during pregnancy and postpartum: Mindful movement can help produce endorphins, increase energy, and ease common symptoms such as nausea, back pain, and swelling. Also, as your body changes throughout this process, strength building, especially in the area of functional movement, is going to help prevent injuries.
Whether you have been practicing pilates prior to your pre or postnatal journey, or are just now beginning, there are some important factors to understand in order to maximize your time in the studio. Here are three keys for a successful pilates practice while pregnant or postpartum:
Know what to avoid: While pilates is safe for pregnancy and postpartum, there are certain moves that ought to be modified.
Prone work: The most obvious position to avoid while pregnant or early postpartum is lying prone (face down on your belly). Oftentimes instructors give exercises in this position in order to work through the posterior chain (backside of the body). Don’t worry, there are other ways to condition this area without putting pressure on your midsection. Simply let your instructor know and they will provide you with an alternative option.
Laying Supine: Lying on your back in the early weeks of pregnancy is fine, provided you feel good and your doctor has no concerns. However, as the weight of the uterus increases, it can begin to feel uncomfortable and put pressure on the blood vessels that travel to your legs, causing them to lose circulation. Fortunately, there is a special prop called a wedge that can be laid onto the reformer or mat in order to slightly elevate your upper body, and relieve that abdominal pressure, allowing you to practice as normal along with the rest of the class.
Rectus Abdominis Work: During pregnancy the most superficial layer of your abs, the rectus abdominis, separates in order to make room for the growing belly. While this is normal and temporary, you want to avoid additional pressure on the abs that would cause them to separate too much (diastasis recti). This is essential both during pregnancy and in the months following birth. Avoid abdominal work that puts added gravitational pressure on this area (like straight leg planks). Also, be mindful of any moves that involve flexion of the abdomen (crunches, sit ups, or bicycle twists -- anything where you are lifting the head and shoulders). Instead, ask your instructor for modification options or alternative moves that focus on the other two abdominal muscle groups: the obliques and transverse abs. Lastly, avoid extreme twisting positions that can put additional strain on the round ligaments surrounding the belly.
Overstretching: Another normal side effect of pregnancy is increased production of hormone, relaxin. This natural chemical is produced by the body as it softens and loosens in preparation for birth. Relaxin production kicks into high gear around 18 weeks gestation and remains in the body through 10 weeks postpartum. During this time, be mindful of sinking into the joints and ligaments when stretching and moving in this temporary hypermobile state.
Balance Concerns: With all the internal changes happening each week through pregnancy and postpartum, it is important to be mindful of its effect on your equilibrium. Dizziness, overheating, and lightheadedness can come on quickly due to the shifts in blood sugar and blood pressure. During class, move slowly from shifting between horizontal planes (lying down to seated or standing), and take breaks as needed to allow the heart rate to return to its normal pace. Also, especially in reformer class, avoid any exercises that you feel you cannot safely do without the risk of falling.
2) Know what to target: With all of these warnings, it may feel discouraging or futile to keep practicing. However, there are plenty of areas to focus your attention and reap the benefits! Here are a few special places to target in pilates class when pregnant and postpartum.
Core connection: Finding connection to your core is difficult, but essential in preventing injury and ensuring a healthy recovery. With every exercise in class, focus on taking a full breath down into the ribs, belly, and pelvic floor, then exhaling with engagement from the lowest, middle, then upper abs. This requires extra concentration as your body changes each day, so keep at it and don’t get discouraged!
Posterior chain: With the physics of your bump pulling everything forward, the backside can get a little lax. Focus on exercises that get you engaged in the glutes and hamstrings,, such as bridging or bird dog. Also, keep the upper back mobile and strong by focusing specifically on the thoracic (upper back) area during cat/cow stretch, and engaging the space between the shoulder blades in armwork exercises like rowing.
Lower leg/ankle: Footwork and heel raises can serve as a chance to increase mobility and blood flow, as well as reduce swelling in the lower leg area. Feel the benefit of proprioception (balance) work as it strengthens the calves, ankles, and feet for supporting the shifts in weight that occur throughout pregnancy and postpartum
Upper Body: Arm work is a time to really feel the “burn.” Not only will you enjoy maintaining muscle tone in the upper body, but you are also preparing for the work of holding, feeding, and carrying your baby (and all its things!) Focus on strengthening the muscles around your shoulder girdle. Your rotator cuff will thank you later when you are lugging around that heavy diaper back and car seat!
3) Build Mental Wellness: 10-20% of mothers experience depression, anxiety, bipolar disorder or other symptoms at some point from pregnancy to a year after giving birth. While it is vital to talk to your doctor about these issues, your pilates practice can help you develop tools to build mental and emotional resilience. The work that you do in class to focus on breath, mind-body connection, and endurance can empower you both physically and mentally to listen to your body’s needs and advocate for yourself.
Focus on the quality of your movement, learn to honor the feedback that your body offers, and take pride in your ability to choose what’s right for you in your practice. Offer yourself grace to take breaks as needed and find gratitude for the gift of breath and movement.
Interested in learning more about your pilates practice during pregnancy and postpartum? Join Julie for a pre/postnatal reformer pilates class this Saturday 4/27 at 12:30 at Niche!
Written by Julie Davis
Source: http://www.idph.state.il.us/about/womenshealth/factsheets/pdpress.htm#:~:text=Many%20new%20moms%20experience%20the,can%20interfere%20with%20daily%20life.