Prenatal and Postpartum Pilates Program

June 09, 2011 by Kimberly

Carrie and I help our patients and clients to stay in shape during many stages of life ranging from young adolescence to active senior years.  One of the most important times to remain healthy and fit is during the challenging transition of pregnancy and childbirth.  Our top ten tips for Pilates and pregnancy are shared below.  Please contact us if you would like more information about our program and its benefits for expectant and new moms.
 

Transformʼs Top Ten Prenatal and Postpartum Pilates Tips

  1. Consult with your doctor or midwife for medical consent before beginning a prenatal and postpartum Pilates program.
     
  2. Exercise at a moderate level and comfortable pace. If you are unable to maintain a conversation during exercise, slow down and reduce your intensity.
     
  3. Drink plenty of water and hydrate in between exercises to maintain a healthy body temperature.
     
  4. Avoid over-stretching your muscles and ligaments. As levels of relaxin hormone increase to prepare your body for childbirth, muscles and ligaments become more flexible and prone to injury.
     
  5. After the first trimester, discontinue exercises lying on your back. Vary your exercise position to promote healthy blood circulation in sitting, standing, side-lying, hands and knees and semi-reclined positions.
     
  6. When exercising on your side, place a cushion under your belly for extra support to help reduce strain to your pelvis and lower back.
     
  7. Between exercises transition slowly when changing positions to prevent dizziness and loss of balance.
     
  8. Practice good posture and maintain a neutral pelvis during Pilates. It is important to take the time to align your body before beginning each exercise.
     
  9. Include pelvic floor strengthening and relaxation exercises in your Pilates routine to assist with delivery and accelerate recovery. If you have difficulty finding your pelvic floor, your physical therapist can help you locate these muscles.
     
  10. Be patient with your body. Once you have your doctorʼs permission, gently and gradually strengthen your abdominals after delivery. Exercises that are too strenuous may compromise healing and prevent a full recovery.

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