Can I exercise during my pregnancy?
Exercise during pregnancy benefits maternal health by improving fitness and quality of life and lowering the likelihood of developing gestational diabetes or hypertension. Women who exercise during pregnancy report less fatigue and may adapt better to the physical changes of pregnancy. For these reasons, women are recommended to exercise for at least 30 minutes daily.
Pilates has been supported by international obstetric exercise guidelines as one of the most appropriate forms of exercise for pregnancy. Women’s experience of musculoskeletal changes, discomforts, weight gain and health conditions may vary significantly. The Pilates method approaches exercise with the client as the central focus, with consideration to medical history, fitness goals and preferences. This facilitates a woman-centred and holistic approach to exercise, contributing positively to women’s quality of life during pregnancy.
Gaining medical approval from an Obstetrician or Midwife about exercise during pregnancy is important, particularly if there are pre-existing health conditions or changes to you or your baby’s wellbeing during pregnancy. health status. Not all health conditions preclude women for exercise and Pilates can be modified to reduce the intensity of exercise to support wellness while maintaining safety.
What happens at an initial Pilates consultation?
An initial consultation enables a screen of medical history, previous musculoskeletal injury or current discomforts. A continence screen may be performed, which asks questions about the function of the pelvic floor muscles and symptoms of incontinence (unexpected leakage of urine). These health screens are important for early recognition of potential musculoskeletal conditions that require further management by a doctor or women’s health physiotherapist.
How can Pilates improve my quality of life during pregnancy?
During pregnancy musculoskeletal discomforts of pregnancy are common; 40-70% of women experience lumbopelvic pain and approximately 40% of women will experience pelvic girdle pain during pregnancy. One in three women will experience urinary leakage (incontinence) during pregnancy.
Diploma level Pilates teachers have a unique skillset to teach exercise to improve posture and correct movement patterns which may be causing musculoskeletal imbalances. Performing exercise on different apparatus (reformer, trapeze, spine corrector) assist movement in areas of the body that are less mobile, or alternatively to challenge strength, balance and coordination. As the uterus expands with the growth of the baby, women can feel discomfort in their abdomen, lower back, pelvis and thighs.
With postural changes, some muscles shorten be such as coming tight and weak, while others continually lengthening reducing muscle tone and strength. The hormones of pregnancy such as relaxin cause ligament laxity, making joints more mobile. The approach of Pilates exercise is to execute movement with precision and control which will help correct muscle imbalances and prevent injury to joints. Studies have shown that Pilates may improve lumbopelvic stability and reduce pain during pregnancy.
Women may often feel fatigue and lethargy during pregnancy. Pilates teachers can modify movement to align with a woman’s energy levels. For instance, rhythmical and flowing, gentle movement with guided breathing technique and imagery cues can provide a space for mindful relaxation and physical rejuvenation.
Can Pilates help me to physical prepare and recover from a Caesarean section birth?
Women may choose to have caesarean birth, or it may be medically advised by their obstetrician during pregnancy or labour. Pilates exercise can help women prepare for caesarean surgery through strength and conditioning of abdominal muscles, which will aid for a better recovery. Endurance strengthening shoulder girdle and upper back muscle will help women’s stamina for settling and feeding baby whilst healing from abdominal surgery.
Postnatally, Pilates exercise can be executed to strengthen upper and lower extremities, maintain these areas strong, whilstavoiding loading to the surgical wound (lower abdominals). Pilates teachers apply verbal and tactile cues to gently re-activate the nervous system of the core muscles and will gradually increase load and intensity of exercise to help women regain strength of their core abdominals. This approach may also be used to heal abdominal separation of the rectus abdominal muscles (six pack muscles) which occurs in 30% to 60% of pregnant/postnatal women.
I’m planning a vaginal birth. How can Pilates benefit childbirth?
During pregnancy, women will discuss with their preference to have a vaginal birth with their midwife or obstetrician. Women may be exploring more specific birth plans such as vaginal birth after a caesarean birth (VBAC) or a breech birth. Evidence from controlled studies have shown that upright positioning and movement during labour reduces the duration of labour and women are less likely to require an epidural or medical intervention. Pilates may help to physically prepare for labour by strengthening the hips and lower extremities to perform different positions that widens the diameters of pelvis, facilitating the baby to move down the pelvis during labour more efficiently. Pelvic floor muscle conditioning along with breath techniques assists in the strengthening and lengthening of pelvic floor in preparation for birth. A recent systematic review of studies investigating prenatal Pilates on childbirth outcomes has found that Pilates shortens the duration of labour, alleviates labour pain and may improve the newborn’s physiological status at birth.
Pilates is based on a wellness and holistic framework for attaining health and for pregnant women may have many benefits in aligning women mindfully and physically for the most significant life transition – motherhood.
Written by Dr Melissa Mazzarino (Registered Nurse-Midwife, PhD Pilates for Pregnancy, Pilates teacher AFLP).