Pilates in Pregnancy

About the author

Lindsey Jackson is a personal development consultant, coach and trainer. She has been teaching fitness for over 20 years and Pilates more than 8 years. She is the author and producer of the physio endorsed ‘Pilates in Pregnancy’ and ‘Pilates for Mums’ plus ‘Pilates Essentials’ and ‘Pilates for Men’ DVDs. She is passionate about teaching people how to care for their own bodies and minds to enhance their lives.

For a Pilates Introduction, please see the article below...

What is Pilates? … and what will it give me?

Pronounced Pil-ahh-tees.

It’s growing rapidly in popularity, but Pilates is actually not a new fad. It was developed in the early 1900’s by a German who studied all sorts of exercise in a bid to keep himself fit and mobile despite rickets and ill health. Using yoga, circus acts and gymnastics for inspiration, Joseph Pilates realised that amazing strength during movement was achievable if your trunk / torso was both strong and flexible. In a world where we are increasingly sedentary this mixture of strength and flexibility is even more relevant.

What is Pilates?

• 100 years old.
• A balanced blend of strength and flexibility training that improves posture, reduces stress and creates long lean muscles without bulk.
• A mix of abdominal, back and core strength work combined with flexibility moves.
• A calming almost medative set of flowing movements.
• An opportunity to breathe properly.
• A focus on quality of movement rather than quantity.

What ISN’T Pilates?

• A cardio vascular aerobic workout.
• Easy.
• An adrenaline rush.
• Competitive.

The basic principals

All classes or DVD’s will vary in the kinds of modifications / moves you might do. But you should learn some basic principles at very least.

Neutral spine

You will learn to identify the natural curve for your spine and whether you are standing correctly to support your skeleton. If you habitually flatten your lower back or over arch it, this can eventually cause back ache and problems higher up. Strengthening your posture in its optimum position will lead to free flowing movement and less tension in the spine.

Shoulder positioning

Drawing the shoulders open and down is vital in Pilates. This is frequently a place where we hold tension and correct shoulder girdle positioning will release this and free up neck movement.

The concept of ‘levers’

The physicians amongst you will grasp this principal quickly. In Pilates you don’t need to use any weights, your body has all that it needs. Just like holding a heavy box at arms length is harder than holding it close in to your body, your arms, legs and head can be the weights that you lift to challenge yourself. Move them away from your centre to make the exercise more challenging. Keep them close in to make it easier.

Concentration and isolation

You can’t be thinking about what you’re having for your dinner while doing Pilates. You have to really concentrate on correct breathing and the precision of your movement. The ability to work one part of your body whilst relaxing another is important. It takes a bit of getting used to but stops unnecessary tension creeping into your body.   

The benefits.

• Pilates leaves you feeling relieved, aligned and refreshed – mentally and physically.
• Your supported skeleton feels free to move.
• It aids balance, poise, gracefulness and agility, relieving pressure on your joints.
• A fantastic by-product is stress relief - stimulating the parasympathetic ‘calming’ nervous system by matching movement to breath.
• Support for day to day movement (sitting, lifting, bending, etc all become easier and less weary-some)
• New body shape, slimmer hips, legs, torso and shapely arms.
• Increased bone density through the resistance work lifting your own body weight.
• Pelvic floor strength.

Specific conditions where Pilates can benefit you.

Pilates is often recommended by physios, chiropractors and osteopaths to prevent and cure bad backs. During pregnancy Pilates will maintain pelvic floor strength, give you a stronger posture and avoidance of aches and pains, plus allow you to prepare for the birth with improvement in breathing and focus. After having a baby you need pelvic floor recovery, abdominal tone a chance to open out rounded shoulders from carrying and feeding. Post operatively Pilates can be a great form of exercise to get moving again.

Whatever your situation you need an experienced teacher who is attentive to your specific needs. A teacher who can modify the moves and progress you gradually will be worth their weight in gold.
 

As Joseph Pilates said:

In 10 lessons you’ll feel a difference.

In 20 lessons you’ll see a difference.

In 30 lessons you’ll have a whole new body.

© Lindsey Jackson February 2008

For more information or to buy a Pilates DVD visit
www.enhance-wellbeing.com