How far in advance should one book postnatal Pilates classes?
book postnatal Pilates classes
After a long and exhausting nine months of pregnancy, childbirth and new motherhood, many women are eager to get back in shape. However, rushing back to exercise can lead to injury and discomfort as well as cause further problems such as pelvic floor weakness and abdominal separation (diastasis recti). Pilates is one of the safest and effective ways for new mothers to safely strengthen their core muscles, realign and support their body after pregnancy.
Pilates is a full body workout that utilises breath with movement to strengthen and tone the core, arms, legs, and gluteal muscles. It improves posture, promotes flexibility and increases the connection between mind and body. It is an excellent low impact form of exercise that can be commenced right after birth and in conjunction with physiotherapy as part of a postnatal recovery plan.
A qualified and experienced Pilates instructor can help you re-strengthen your deep core muscles, support the alignment of your spine and pelvis and reduce any back or neck pain caused by breastfeeding, carrying and sitting for prolonged periods of time. Pilates can also re-train your pelvic floor and encourage the correct breathing techniques to help alleviate the common problem of incontinence after pregnancy.
How far in advance should one book postnatal Pilates classes?
Whether you’ve had a vaginal or Cesarean birth, our Prenatal and postnatal Pilates East Sheen workouts are specialised and designed to target specific problem areas of the body. They include pelvic floor activation, breathing awareness and deep core strength exercises as well as gentle stretches that are a great way to relieve tight and achy joints from the repetitive postures that come with having a baby.
Many new mums experience poor posture after having a baby as the body is shifted into a more rounded position due to the weight of the breasts and the positioning of the newborn. This can also be exacerbated by breastfeeding and constant nappy changes. Combined with the lack of sleep, it’s easy to understand why so many new mums have shoulder and neck pain.
The most common problem with postnatal Pilates is diastasis recti, which occurs when the connective tissue sheath that joins the left and right abdominal muscles separates during pregnancy. This can be a serious issue that can be dangerous to the mother as it weakens the core, causes back and pelvic pain and increases the risk of leaking vaginal fluid. During the first few weeks of your postnatal Pilates program, our certified instructors will guide you through the most effective exercises to reduce the risk of this condition.
During your first six weeks of postnatal Pilates, we recommend avoiding any back-bending exercises such as Swan or Swimming and focusing instead on core strengthening through the use of the reformer. We also recommend that you avoid exercises that involve pulling straps or engaging the legs into a ‘frog’ position until you have been given clearance to do so by your doctor.