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Prenatal Benefits of Pilates during Pregnancy
Pregnancy is a transformative journey filled with joy, anticipation and physical changes. While it may be a time of immense happiness, it comes with its share of discomfort and challenges. Keeping active while expecting is recommended as it can alleviate physical discomforts and promote overall well-being during such rapid change.
Working with a physiotherapist can tailor your workouts to address your unique goals, whether starting a new exercise regime or maintaining your pre-pregnancy level of activity and fitness while keeping mum and baby safe.
“Women are often expected to maintain their daily routines without disruption, despite the significant physiological and emotional changes they undergo during pregnancy,” says Karen Yu, a senior physiotherapist who treats both prenatal and postpartum conditions at HelloPhysio.
Clinical Pilates provides a fantastic opportunity for pregnant women to remain physically active and can complement or augment their pre-pregnancy workouts. Being a low-impact exercise and one that emphasizes coordination and control in movements, it can help to alleviate pregnancy-related low back and pelvic pain and prepare an expectant mother for delivery, postpartum recovery, and the postural demands of breastfeeding.
Several core Pilates principles, such as breathing, core control, and movement integration, are used in preparing for labor and in reconnecting your breath with your core and pelvic floor in your fourth trimester.
Even if you are already an experienced Pilates practitioner, personalized instruction by a physiotherapist can help you achieve optimal outcomes for the birth plan you might have and accelerate your postpartum recovery.
“Pilates during pregnancy can help maintain strength and mobility of the core, spine and hips, where most physical changes occur as your body stretches to accommodate your growing baby. This can help keep pregnancy aches and pains to a minimum, especially as your baby bump gets bigger into your third trimester.” Yu continues.
Pregnancy Pilates FAQs
What is Pregnancy Pilates?
Pregnancy Pilates is a modified form of Pilates specifically designed for expectant mothers. It focuses on safe and effective exercises that strengthen muscles, improve flexibility, and enhance overall well-being throughout pregnancy. The exercises can also be tailored to progress with you as you get stronger and more flexible doing Pilates.
When can I start pregnancy Pilates?
It’s ideal to consult your doctor first, but generally, you can start pregnancy pilates anytime after the first trimester if you were already active before pregnancy. If you’re new to exercise, discuss it with your doctor to determine the best starting point.
What are the differences between Pilates and Pregnancy Pilates?
Traditional Pilates exercises may need significant modifications to be safe for pregnant women, especially if you are experiencing back or pelvic pain. Pregnancy Pilates incorporates these modifications and focuses on exercises that address specific needs and changes during pregnancy.
Where can I find Pregnancy Pilates classes near me?
HelloPhysio offers one-on-one Clinical Pilates instruction at Raffles Hotel Arcade Singapore.
Are there benefits to Reformer Pilates during pregnancy?
Reformer Pilates can be safe and beneficial during pregnancy with proper modifications. It can offer additional support and challenge compared to Mat Pilates. Consult a qualified instructor who is experienced with Prenatal Reformer Pilates before participating.
What Pilates exercises should I avoid during Pilates and pregnancy?
Some exercises may not be suitable during pregnancy. Working with a qualified physiotherapist or Clinical Pilates instructor who understands pregnancy modifications and can create a safe and effective program for you is crucial.
Physiotherapist Clinical Expertise Benefits Pilates for Pregnancy
Physiotherapists comprehensively understand anatomy, physiology, joint mechanics, rehabilitation and injury prevention.
Prenatal exercise enhances mood, posture, and sleep quality, reduces back and pelvic pain, and improves muscle strength and mobility. These prescribed exercises can also help to achieve a smooth vaginal delivery, as well as improve core strength and minimize urinary incontinence postpartum.
Many women struggle with jumping straight into exercise groups if they have not been as physically active or had a difficult first trimester that made it difficult to exercise. That is why our one-on-one Pregnancy Pilates sessions with HelloPhysio’s trained physiotherapist might be right for you.
It’s about gaining confidence to start a movement program and building momentum for gentle consistency with an exercise routine that will improve overall well-being throughout pregnancy. It’s just as important to see yourself as worthy of nourishing your body and taking good care of the little human growing in you while undergoing exciting natural changes. Showing up for ourselves in these ways, even on days we are least motivated, helps you to feel healthy and confident throughout your pregnancy.
When your body functions optimally, your mind will follow. Our senior physiotherapists and Clinical Pilates instructors are here to guide you safely through your prenatal, pregnancy pilates at home and postnatal journey.
