Pilates is a safe and effective form of exercise to not only assist you with managing the changes to your body during pregnancy, but also to improve your strength for labour and the post-partum period.
Exercises in the class will target the pelvic floor and deep abdominal muscles (the “core”), which are important in pregnancy as they work to maintain an optimal posture to reduce excessive loading on the lower back and pelvis. We also build on your gluteal strength to reduce the risk of sacroiliac joint (SIJ) irritation, as well as general strengthening for the upper body to ensure you’re feeling strong for when the baby arrives! Safe stretches and mobility exercises are incorporated into each class to ensure you feel leaving more mobile and relaxed.
Here at South Melbourne Physio we incorporate our pilates equipment into classes to add diversity to your workout and allow you to exercise safely without the need to lie on your back.
Prior to joining a class all new clients will have a 1:1 session with one of our physios to discuss your history, assess your posture and movement, including any SIJ irritation, ensure you’re comfortable with engaging your “core” muscles and introduce you to the pilates equipment in the studio.
Returning to Pilates after the baby is born is a great way to strengthen the abdominal muscles in a safe and guided environment. We recommend you wait 6 weeks prior to commencing classes and have clearance from your obstetrician. Again a 1:1 session will be booked initially for you to discuss goals with the physiotherapist and for them to assess your pelvic floor and whether there is a diastasis recti of the abdominals (abdominal separation). It is still safe to do gentle exercise such as walking in the first 6 weeks and we recommend you start your pelvic floor activation exercises as soon as you’re comfortable after the birth.
Other benefits of Pilates for the expecting or new mum include;
- Control of your breathing.
- Improved balance.
- Maintaining a healthy weight and reducing the risk of gestational diabetes.
Interested? Contact us today to set up a group or personal session.