Pilates as a support for pregnancy & postnatal stages

Written by our Pilates, Pregnancy Pilates & Postnatal Pilates teacher, Sylvia Hunt

I believe (and have done for years) the Pilates method is for life, and can be for everyone at every stage of your life path. I embarked on my pre & postnatal training with a desire just to learn how to adapt and better support those attending my mixed ability sessions. Sometimes I would have clients come through the door either visibly later on in their pregnancy, or maybe early stages keen to join but unsure or nervous about how to continue to participate.. Or maybe postnatal, keen to get back into exercise but not sure how to approach Pilates whilst healing from birth, and wanting to ‘check in’ if this was the right session for them. I wanted to be confident I could offer them that safe space to continue, and feel great at the end of class.

During my training I learnt how a regular pilates practice during all 3 trimesters of pregnancy and postnatally can help maintain strength, ease of movement and a sense of self.

I returned to teaching with more knowledge of how we can get to know our own unique, changing bodies.

Whether Pilates is already a regular part of your fitness regime or you are a total beginner, Pilates will help maintain your fitness level, prepare for the different stages of pregnancy and labour, and in supporting the body to recover in the postnatal period. Pilates practice gives your body the strength and ability to cope with the changes in functional everyday movement ability on your journey.

Come as you are and go at your pace -- these sessions will work to maintain your fitness level during pregnancy and tap into your strength, stamina, and endurance for your journey to come. Come away feeling empowered and great in your body!

During pregnancy we work on conditioning abdominal strength for the growing weight of the baby. We also work with the growing tilt of the pelvis so that it stays within its optimum range, and with the management of acute lower back pain as hormones change, and with the weight of the baby potentially pulling on ligaments and tendons.

Although Pilates is a whole body exercise we pay specific attention to the areas of the body where physiological changes need greater support.

In Pre & Postnatal movements are slow and controlled with focus on your feeling mindfully in control of your body.

We work to increase your body awareness and maintain dynamic postural control - starting from the feet! In Pregnancy Pilates there will always be an ankles and leg section as we work to strengthen the lower body as your bump increases. Because the abdominal wall stretches both - anteriorly, posteriorly and laterally - they won’t be as strong to act as a splinter for the spine; therefore the arms and the legs have to be nice and strong! There is then more postural and muscular strength to carry your bump.

In the upper body ante and postnatally we are generally carrying more weight daily, with baby (and baby carriers!) and also the weight of the breasts. This is why we strengthen wrists, forearms, and shoulders girdle. Opening across the chest, and releasing tension.

Both in Pregnancy and Postnatal we we continue to work on pelvic mobility, which really helps in the release of tension across the lower back. Postnatally we work to realign the pelvis back to it optimum position.

In both Pregnancy and Postnatal there’s always deliberately a legs section as these lower body movements all help in pumping blood around the body increasing venus return, which is great for both you and the growing baby in pregnancy and to aid the removing of waste and toxins, promoting healing in the postnatal period. The breath as before continues as a support to movement.

Breathing changes during pregnancy, as well as the alignment of the ribcage, we work with these changes before and after baby so you feel refreshed, calm and energised at the end of each session.

I love offering these pregnancy and parent and baby sessions as a space for you to invest in your health and wellbeing. Before I began my Pregnancy and Postnatal classes I talked with mums / mums to be about their experiences and I heard alot of the same, making time for yourself is so important. Before baby it's important to have time to focus on you and what is around the corner, when baby arrives carving out time to put focus back on you becomes even more precious.

Babies are welcome to parent baby Pilates - come to a warm, open space with other parents who come together to find time for yourselves. After seeing my first few postnatal clients and their babies at regular mat sessions, I feel pleased with my contribution to their journey in health & wellbeing, and feel so privileged in being part of it.

__

Our Pre & Postnatal Pilates weekly classes:

• Pregnancy Pilates, Sundays, 11.45am - 12.45pm
• Parent & Baby Pilates, Tuesdays, 10.45am - 11.45am (with tea and biscuits after!)

+ See this page for all other fertility workshops, pregnancy and postnatal classes, baby massage workshops, pregnancy CPD training and  massages! https://trikayoga.co.uk/pages/fertility-pregnancy-postnatal