Published: 06/15/2009 - Updated: 02/27/2018
Do you want to keep your body strong, flexible and beautiful during your pregnancy? Do you want to help your back feel not sore? Looking for a practice to help keep your muscles and tissue elastic as possible and good posture? Then the practice of Pilates method could be a very good alternative for you.
What is Pilates?
The Pilates method is a system of physical and mental conditioning through which the practitioner seeks to achieve a harmony between body and mind, a physical and aesthetic providing a correct position, primarily focusing on work force, endurance and flexibility of muscles and joints. This technique was created by the builders and physical athlete Joseph Pilates in the twenties, and his concepts and philosophies are based on physical and mental disciplines of the East and West as yoga, gymnastics and kinesiology.
Pilates and Pregnancy
During pregnancy, a woman's body undergoes many changes and considerable physiological adaptations, especially in some specific areas such as the pelvis, the abdominal and the lumbar area of the chest. In this period and due to the gradual increase of the diameter, pelvic joints in this area become more flexible, as well as the muscles of the abdomen suffer a severe stretching in all directions. While suffering from this adaptation, it will most likely be some pain or discomfort, especially as mentioned in the sacroiliac joints.
Posture During Pregnancy
Pregnancy can cause many negative effects on the position of women, some of which, if not corrected in time, are perpetuated during the postnatal period as well as in subsequent pregnancies. The Pilates technique can certainly help to be aware of these changes to correct them and help the body maintain its position as important for good health.
In this period, the position of women is changing rapidly in response to the continued development of the baby, which can cause various aches, pains and lack of alignment in different parts of the body. This mismatch can cause a momentary drop in the energy level in the mother, fatigue, muscle tension and pain.
This happens because the center of gravity of the body of the mother goes forward, which requires more work to the abdominal and lumbar muscles, as well as the spine. She also wins breast volume, adding greater weight to support the muscles and joints of the back. All these settings can result in, especially, back, back and hip and possibly legs pain.
There are many exercises in the Pilates method that can be adapted to this period and will be very enjoyable, especially if you've taken before a Pilates routine. However, if you're a beginner and you have not previously the habit to exercise your body, this can be a very propitious time to start exercising your body, and help strengthen it and make it more flexible.
It is recommended, however, if you are a beginner or not, consulting your doctor before starting any routine, the doctor who is undoubtedly better judge in the situation of each mother and see if the exercise to be undertaken are the most propitious in your state.
Mobility exercises that can make the expectant mother are very simple and provide, in addition to the above, lots of relaxation to the muscles and joints. The exercises usually focus on lateral movements of the pelvis, or back and forth. You can also address the mobility of the hips, and interesting work to preserve the stability of the pelvis during tonic movements of the hip. These movements must be shown and explained by a professional in Pilates, who must explain to the mother in detail, such as the move from the lower abdomen and how it activates the circulation, especially of the great arteries. It may also explain the exercises to work your buttocks and back. With this method should not be running or agitated, but we must breathe, and control. The result: fun and feeling really relaxed.
The Pilates method can also help you improve your breathing, which is essential to your body is well oxygenated and your movement is encouraged. The breath used in this method is diaphragmatic breathing, i.e. where the chest is opened laterally. This will undoubtedly help you relax.
When initiating the movement of the Pilates method and combined with breathing properly maximize the stabilization of the center of the mother before and during pregnancy. A good instructor will certainly avoid any risk in the financial exercise.
After birth, it is necessary that their mother goes back to Pilates sessions in order to regain physical and mental wellbeing. The technique also allows the mother to follow an exercise program effective and safe throughout pregnancy, which is adapted to the needs of each stage that requires every moment during pregnancy, as well as taking into account changes in energy and up mood that occur every day. Without doubt, guided by a proper instructor, this method can be very enjoyable and effective way to help cope with all the changes that affect the body of the pregnant woman.