Pregnancy Clinical Pilates strengthens your deep abdominal and pelvic floor muscles, helping to reduce pain and discomfort. It also prepares your body for childbirth and helps with a quicker recovery post-baby.
It is important to note that exercise is safe for all pregnant women and, in most cases, can be incorporated into a healthy lifestyle. However, checking with your doctor before commencing any workout routines is always best. For more pregnancy clinical pilates Adelaide, check this out.
Improved Posture
Pregnancy can have a significant impact on your posture as the baby grows. It can cause you to lean forward, impacting the deep abdominal and back muscles that are key to good posture, balance and strength.
Pilates helps to improve your posture and strengthens the core and pelvic floor muscles. It also teaches you how to move more efficiently, which can help reduce pain from aches and stretches.
During pregnancy, many women can experience pain in the pubic symphysis, sacroiliac joint or pelvic girdle. These issues result from hormone changes that relax the joints and soften the ligaments in preparation for childbirth.
Clinical Pilates can alleviate these issues and is a safe exercise for pregnant women. However, certain positions, like lying on the back (supine position), may need to be avoided to maintain adequate blood flow to the baby. It is assessed on a case-by-case basis.
Strengthening Abdominal and Pelvic Muscles
During pregnancy, your body secretes a hormone that makes the joints in your pelvis and lower back more flexible to prepare for childbirth. It makes these joints more susceptible to injury if not properly supported. Clinical Pilates can strengthen these core muscles, reducing the risk of back or pelvic pain.
Intense, deep abdominal and pelvic floor muscles are also important in preventing urinary leakage (incontinence) during pregnancy and for many women for years after childbirth.
Our Women’s Health Exercise Physiologists can teach you safe exercises to strengthen these core muscles and reduce your risk of incontinence. It can be particularly helpful if you have had a Cesarean section or have experienced stress incontinence after pregnancy.
Reduced Risk of Back or Pelvic Pain
As pregnancy progresses, the musculoskeletal system will become strained due to increased pressure on the abdominal and pelvic muscles. Clinical Pilates focuses on strengthening these muscles and improving their flexibility, reducing the risk of back or pelvic pain.
One study found that women who participated in Pilates had a lower rate of unnecessary Cesarean sections than those who didn’t. It is likely because Pilates increases pelvic floor strength and reduces sacroiliac joint and pelvic girdle pain. However, avoiding exercises requiring standing on one leg or shifting body weight from one side to another is essential as this can increase discomfort. For more pregnancy clinical pilates Adelaide, check this out.
Postnatal Recovery
Pregnancy can be harsh on the body. Physio-led Clinical Pilates is a safe exercise to help you recover after pregnancy and return to normal activities.
Postnatal Pilates focuses on the core muscles important for stabilisation and pelvic support after a baby. Strengthening these muscles can reduce back and hip pain and improve posture.
Clinical Pilates also strengthens the muscles, stabilising your torso and pelvis, including the transverse abdominis (the deep abdominal muscle forming a corset around your waist). Research shows these exercises reduce the risk of low Apgar scores following birth.
Pilates is a low-impact form of exercise that strengthens the trunk muscles and prepares the body for labour and recovery after birth. Studies have shown that it increases core strength and decreases lower back and pelvic pain. It can also improve the function of the hip joint and reduce lumbar muscle stiffness. It can also improve posture and balance, as well as prevent the occurrence of urinary incontinence due to weakened pelvic floor muscles.