by Lesley Powell, Director of Movements Afoot
Our clients, who did Pilates through their pregnancy, believed it help with a more comfortable pregnancy and the childbirth. The workout should be supportive of the changes that happen to the body in pregnancy. The goals of the workout should not be progressive in making new gains in strengthen, endurance and mobility. A client should have permission from her doctor about her exercise program.
Pregnancy demands a different design of the workout. The following concepts should be intertwined through the workout:
- After 3 months, lying supine is contraindicated for long periods of time.
- It is important that the workout does not push flexibility.
- Stability training is important for the pressures of the growing baby on the spine.
- Do not overheat a pregnant client.
The weight of the growing baby in the supine position puts pressure on vessels that bring the blood supply to the baby. Possible variations for Pilates repertory.
- Footwork on the reformer, one could add a prop to have the clients half sitting (like she is in a lounge chair).
- Use of the long box to do a modified Stomach massage.
- Variations of Chest Expansion, sitting on the box or reformer, to help train the back and arms like in pulling the straps, the hundreds.
Pregnancy produces hormones that bring a new flexibility to a woman. This is preparing her body for childbirth. The pelvis needs to open to allow the head of the baby to pass through. Overstretching can affect the ligaments. This could affect the stability of the body long term. Once ligaments are overstretched, they do not return to the original length. Ligaments are not like muscles. Flexibility will return back to prior condition before the pregnancy. What is helpful is stretching the lower back due to the weight of the baby pulling the pelvis forward.
- Mermaid on the reformer or on the tower.
- Side stretches over the barrel or step barrel are wonderful.
- Cat and camel
Stability training is important. A lot of women have problems with back pain and sciatic pain. The baby puts a lot of pressure on the organs, pelvis, spine and muscles of the the hips. The psoas and the back muscles get tight with the changes in the woman’s body. Remember stability is dynamic. Alignment is changing due to the pregnancy.
- Pelvic floor training is important. It is a route to get to the transverse abdominal training.
- Training the legs to help support the spine.
- Training of the back muscles. Quadruped Exercises are great.
Ideas for training:
- Wunda Chair – leg pumps, side stretch
- Side leg springs
- Physioball
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