In the previous blog, we explored the most common injuries during pregnancy. Now, we will discuss how to combat these injuries and reduce the risk of these injuries occurring pre and post pregnancy. Firstly, lets look at why exercise in general is so good during pregnancy. Secondly, we will explore the reasons to do Pilates pre and post pregnancy.
Pilates Pre And Post Pregnancy – Key Takeaways
- Research supports the benefits of Clinical Pilates pre and post pregnancy.
- Pilates helps with physical function, pain relief, and mental well being during and after pregnancy.
- Physio-led Pilates has the added benefits of personalised exercise prescription and knowledge of pregnancy related pain and injuries.
The Australian Government’s Guidelines for Physical Activity During Pregnancy recommends:
-> 2.5-5 hours of moderate intensity exercise per week or 1.25-2.5 hours of vigorous intensity exercise per week.
-> Muscle strengthening exercises 2 days per week.
-> Do pelvic floor exercises.
Why Should You Exercise During Pregnancy?
1. Improves Physical Health:
- Cardiovascular Health: Regular exercise can help maintain cardiovascular fitness, which is beneficial as the body works harder during pregnancy.
- Weight Management: Exercise helps manage weight gain, which can reduce the risk of gestational diabetes and excessive weight gain that may lead to complications.
2. Reduces Pregnancy-Related Discomfort:
- Back Pain Relief: Strengthening the core and back muscles can alleviate common pregnancy-related back pain.
- Improves Posture: As the body changes, exercise can help maintain proper posture and alignment, reducing strain on the spine.
3. Enhances Mental Well-being:
- Mood Regulation: Physical activity releases endorphins, which can improve mood and reduce symptoms of anxiety and depression.
- Stress Reduction: Exercise can help manage stress and promote relaxation, contributing to overall mental well-being.
4. Facilitates Labor and Delivery:
- Improves Stamina: Regular exercise can enhance stamina and endurance, which may contribute to a smoother labor experience.
- Promotes Recovery: A fit body is better equipped to handle the physical demands of labor and delivery.
5. Strengthens Core and Pelvic Floor:
- Support for Uterus: Strengthening the core and pelvic floor muscles supports the growing uterus and prepares the body for childbirth.
- Prepares for Postpartum: A strong pelvic floor can help with recovery and reduce the risk of urinary incontinence post-delivery.
What Does The Research Say A
What Does The Research Say About Pilates Pre And Post Pregnancy?
Pilates can be a beneficial exercise modality during and after pregnancy, offering various advantages supported by research. Here’s a summary of the evidence on the benefits of Pilates pre and post pregnancy.
The Benefits of Pregnancy Pilates
1. Improved Posture and Body Mechanics:
- Study: A 2020 review published in Sports Medicine noted that Pilates can help improve posture and body mechanics during pregnancy. As the body changes, maintaining proper alignment can reduce strain on the spine and alleviate back pain.
- Evidence: Pilates emphasizes core strength, flexibility, and alignment, which can help counteract the postural changes and physical discomfort associated with pregnancy.
2. Reduced Back Pain
Study: Research published in the Journal of Bodywork and Movement Therapies (2016) found that pregnant women who engaged in Pilates experienced a reduction in lower back pain. This is likely due to the strengthening of the core and pelvic floor muscles.
Evidence: Pilates strengthens surrounding musculature to support your lower back.
3. Improved Recovery Post Partum:
Study: A 2018 study in Physical Therapy found that Pilates can aid in postpartum recovery by improving core strength and reducing diastasis recti (separation of the abdominal muscles).
Evidence: Pilates exercises help to strengthen the abdominal muscles, which can be beneficial after childbirth.
4. Enhanced Mental Well-Being
Study: A 2017 review in Journal of Physical Activity and Health suggested that Pilates can improve mood and reduce symptoms of postpartum depression by promoting physical activity and offering a mental break for new mothers.
Evidence: The mindful and controlled nature of Pilates can provide mental relaxation and stress relief, which is beneficial for new mothers.
5. Improved Physical Function and Strength:
Study: Research in Journal of Strength and Conditioning Research (2020) showed that postpartum women who engaged in Pilates had improved physical function, including strength, endurance, and flexibility.
Evidence: Pilates helps rebuild strength and function after the physical stresses of pregnancy and childbirth, supporting overall fitness and well-being.
Pilates Vs Clinical Pilates Pre and Post Pregnancy
Clinical Pilates led by a physiotherapist during pregnancy offers several distinct advantages over standard Pilates classes, particularly because of the unique considerations and potential complications associated with pregnancy. Here are key reasons why a physiotherapist-led Pilates class can be especially beneficial:
1. Expertise in Pregnancy-Related Changes
- Physiotherapist Knowledge: Physiotherapists specializing in prenatal care are trained to understand the physiological and anatomical changes that occur during pregnancy. They can tailor exercises to address these specific needs, ensuring that the routine is both safe and effective.
- Customization: They can modify exercises to accommodate individual health conditions, such as pelvic pain, diastasis recti (abdominal muscle separation), or sciatica.
2. Safety and Risk Management
- Injury Prevention: A physiotherapist can ensure that exercises are performed with correct technique and alignment, reducing the risk of injury or strain, which is crucial during pregnancy when the body is more vulnerable.
- Adaptations: They can adjust exercises based on the stage of pregnancy, health status, and any pregnancy-related complications, which helps in preventing overexertion and other potential issues.
3. Pelvic Floor and Core Strength
- Focused Training: Physiotherapists are skilled in teaching pelvic floor exercises and integrating them into Pilates routines. This is particularly important as strong pelvic floor muscles can support the growing uterus, reduce the risk of incontinence, and aid in a smoother delivery.
- Core Stability: They can design exercises that strengthen the core while considering the changes in abdominal wall strength and function during pregnancy.
4. Personalized Exercise Prescription
- Individual Needs: Physiotherapists can assess individual needs and customize Pilates exercises accordingly. This personalized approach ensures that exercises are appropriate for each person’s specific condition and pregnancy stage.
- Progress Monitoring: They can monitor progress and make adjustments to the exercise plan as pregnancy progresses, ensuring that it remains beneficial and safe.
5. Management of Pregnancy-Related Discomfort
- Pain Relief: Physiotherapists can address common pregnancy-related discomforts, such as lower back pain, hip pain, and pelvic girdle pain, by incorporating specific techniques and exercises into the Pilates routine.
- Education: They provide education on posture and body mechanics, which can help alleviate and prevent discomfort associated with pregnancy.
6. Preparation for Labor and Delivery
- Functional Exercises: They can include exercises that prepare the body for labor by improving flexibility, strength, and endurance. Techniques to promote relaxation and breathing can also be integrated.
- Breathing Techniques: Physiotherapists can teach effective breathing techniques that may be useful during labor and delivery.
7. Postpartum Recovery
- Continued Care: Postnatally, physiotherapists can assist with the recovery of the abdominal muscles, pelvic floor, and overall physical function. They can guide the transition from prenatal to postnatal Pilates, addressing specific recovery needs.
Conclusion:
Overall, Pilates pre and post pregnancy offers a range of benefits, including improved posture, reduced back pain, enhanced core and pelvic floor strength, and better overall recovery. These benefits are supported by various studies, making Pilates a valuable component of prenatal and postnatal care. However, it is always advisable for individuals to consult with their healthcare provider before starting any new exercise regimen, particularly during and after pregnancy.
Clinical Pilates At Central Performance – Surry Hills / Sydney
Pilates Physios – Sydney / Surry Hills
The Clinical Pilates program at Central Performance is delivered by Sonja and Brigitte, who are both physios with advanced training in all areas of Pilates including mat, studio and reformer Pilates. By combining their physiotherapy knowledge with professional Pilates training they are able to provide women with effective Pilates exercise programs throughout all stages of pregnancy & following giving birth
The wide variety of Pilates equipment we have available at Central Performance means that our Pilates sessions are very adaptable to meet the needs of each client. It also means that sessions are engaging and challenging due to the wide variety of exercises available. The equipment we use includes the reformer, Cadillac, Wunda chair, barrel and mat work.
Our Pilates program also covers exercise sessions for injury rehab, general health and all-round fitness. You can choose from flexible program options including private (1:1), semi-private (2:1) and small group sessions.
For more information on the Clinical Pilates program at Central Performance click the buttons to read more, make an enquiry or to book online.
