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The back relies upon a strong abdominal corset of muscle
for protection during everyday activities. Throughout
your pregnancy these tummy muscles are stretched as
your baby grows. Stretching these muscles over time
causes them to weaken. Once you have lost strength then
your back is vulnerable to injury and pain as it has
lost its muscular support. Your pelvic floor muscles
(these form the bottom of the corset that supports the
back) also have increased stress as the baby gains weight
and presses down onto them. You will find as a result
of this extra stress you are unable to hold your pelvic
floor muscles for as long and therefore will be making
more frequent trips to the toilet. It is important to
strengthen these muscles and Pilates targets them ideally.
The joints of the pelvis are held together by strong
ligaments. During birth your pelvis needs to open to
allow the baby to pass through. This loosening of the
pelvic ligaments occurs from the release of a hormone
called relaxin. This stretches all of the ligaments
in your body and is a reason why during pregnancy you
often see an increase in musculo-skeletal aches and
pains. The muscles have to work harder to protect the
joints as the ligaments cannot give you the support
that you are used to. The muscles then tire, spasm and
cause pain. It is important therefore to strengthen
the muscles in the safest way possible to give the joints
the protection they need.
Pilates during Pregnancy
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Pilates exercises contribute towards
an easier pregnancy, delivery and recovery
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Pilates works the strong inner (deep) muscles of the
body. Strengthening these muscles during pregnancy makes
it easier for you to carry your baby and improves the
way you hold yourself, helping achieve effective aligned
posture.
Throughout your pregnancy you’re your body shape
will be changing and your centre of gravity will move.
Pregnancy often causes poor posture and the curve of
the spine is increased. This places excess stress on
the muscles of the back and pain often develops as a
result. What is important is that that you learn how
correct posture feels so that you continue to maintain
correct alignment of the joints despite these changes.
You will then avoid placing extra stresses on your joints
and will avoid this source of pain.
Pilates is a technique that is promoted by Physiotherapists,
Osteopaths, GPs and Midwifes as a safe form of antenatal
exercise.
Pilates with a Physiotherapist at 
Pregnancy is a special time for you and you will want
to look after yourself and of course take care of your
unborn child. At KTB you can be assured of safety and
the best quality of care. Our Physiotherapists have
extensive knowledge of the effects of pregnancy on the
body, safe exercises and treatment for any complications
that may arise. Undertaking Pilates with a Physiotherapist
guarantees that you are given accurate advice on safe
exercises and modifications. Should you suffer from
back or pelvic pain during your pregnancy then our Physiotherapist
can give you a personalised rehabilitation programme
and appropriate advice. Our instructors are trained
to recognise the start of problems and will ensure that
you make the right changes to your posture and your
lifestyle as not to aggravate the problem. If you need
treatment then you can see the same Physiotherapist
for this at your convenience. We can liaise with your
midwife or GP and will ensure that your pregnancy is
as stress free as possible.
At KTB we have twenty six Prescribed Pilates classes
per week; all are taken by a Chartered Physiotherapist.
We understand that just because you are pregnant, life
doesn’t become simpler. We therefore do not have
a dedicated antenatal Pilates class but allow you to
choose a session from any of the classes on our timetable.
We can adapt any exercise for you during your pregnancy
and we are experienced enough not to allow the modifications
that we make for you, affect the class in general or
make you feel uncomfortable. There will be adaptations
that we need to make and these are outlined below.
If you feel more comfortable with 1:1 sessions with
one of our Physiotherapists then this can be organised
as regular 30 or 60 minute sessions and can be mat,
small equipment or machine based.
Modifying Pilates throughout
the Stages of Pregnancy
First Trimester
The early stages of pregnancy are
often the worst. You will more than likely feel tired
and these are the weeks that sickness becomes a problem.
If you have not exercised before pregnancy then the
first trimester is not the most ideal time to begin
a class. At KTB, we insist on all individuals attending
a 1:1 session with a Physiotherapist before joining
a class. We can then advise you whether it is safe for
you to work at a low level within a class or whether
you would be better working on some specific moves at
home before joining a class in the second trimester.
At the 1:1 we will assess your posture and give you
practical advice on being pregnant and the care you
need to take to avoid problems as you get bigger. We
will also work out a personalised home exercise programme
for you. The main benefit of Pilates in this trimester
is to relax the body and mind. It will also energise
you during your ‘sluggish’ days. Gaining
an increased awareness of your posture, core and alignment
at this stage will prove advantageous for the latter
months. During a class at this stage no major modifications
will need to be made so nobody will guess that you are
in the early stages of pregnancy unless you choose to
tell them. We will advise you to work at a lower level
and to think more about centring through the pelvic
floor. This is crucial as the strain on this muscle
will increase with the weight increase.
Second Trimester
For most people this is the easiest trimester; the
time in which you have the most energy. Throughout these
three months though, you will see your abdominal muscles
stretch significantly. It is important during this time
to maintain energy levels and fitness as the last three
months are harder going. The more prepared you are the
better. More modifications are made during this trimester
to your classes. Firstly you will need to avoid lying
on your back for long periods. We will supply you with
a wedge. You can use this to prop up your neck and shoulders.
This position prevents the possibility of you obstructing
the blood supply to your baby. Rather than lying in
your front we will give you alternatives including the
use of the gym ball to achieve the same benefits. Rather
than doing upper abdominal work we will include more
use of weights to target the strength of the arms. This
will be necessary as you will soon be carrying around
a baby and you will be grateful of the extra strength
and toning!
Third Trimester
Although you are nearing the all important due date
you will probably be feeling heavy and uncomfortable
by now. The abdominals are stretched to the max and
there will be a huge additional amount of force onto
the pelvic floor. The release of the hormone relaxin
will make you susceptible to back or pelvic pain at
these latter stages. This is the time that you will
really have to work on correcting your posture in order
to avoid an anterior tilt of the pelvis and increased
arch of the lower back as the abdominals get heavier.
Exercise in this trimester is important to increase
circulation to avoid swollen legs and varicose veins.
The classes in this trimester will place an increased
focus on your breath to prepare you for labour. Exercise
with you on your hands and knees at this stage are comfortable
for you and also help to position your baby ready for
delivery. They will help to keep the baby out of the
posterior position that often causes long painful ‘back
labours’.
Pilates for Labour
The improved circulation achieved through Pilates
allows increased oxygen to the womb. This reduces distress
to your baby. The breathing techniques learnt also help
you to control your birth. You will also have increased
confidence with the gym ball – an excellent accessory
for assisting labour!
After Childbirth
If you have had a normal delivery then it is typically
safe to return to Pilates within 4-6 weeks, 8 -12 after
a c-section. After labour Pilates is excellent for regaining
pre-pregnancy shape. It also re-strengthens muscles
that have been stretched.
Prior to Conception
If you are planning to start a family then it makes
sense to prepare your body by getting the pelvic floor
and abdominal muscles as toned as possible through the
Pilates approach. This will minimise your risk of back
pain and general aches and pains during a pregnancy.
This is particularly important if you have a history
of back pain. It is also helpful to understand the Pilates
approach and to have applied the movements before your
body shape begins to change through pregnancy. You will
then find it easier to modify and correct posture antenatally.
If you are pregnant you may also like to see our web
page:
Physiotherapy
in Pregnancy – under Chartered Physiotherapy
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Prescribed Pilates in Pregnancy