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Mum2B @
totalphysio:
Monday 5.15pm, Wednesday
&
Saturday 10am
PLUS
If you are pregnant, you are also welcome to participate in a modified
Studio session any time throughout the day.
Pilates
during pregnancy is designed to strengthen and tone the muscles
you use to carry the baby, making your pregnancy a little easier.
Why do I get back pain when I'm pregnant?
As your pregnancy progresses, your tummy muscles
stretch to accommodate your growing baby and therefore weaken.
Your pelvic floor muscles are under increased stress as baby weight
increases. You may find it more difficult contract your pelvic
floor muscles and maintain a pelvic floor contraction for a long period
of time. This extra stess on the pelvic floor may result in a
leakage of urine when you cough, sneeze or in some cases when you walk
or change position.
The release of the hormone relaxin as your pregnancy progresses causes
a laxity in ligaments throughout your body which in conjunction with
weak abdominal muscles, may cause back and pelvic pain.
Does Pilates help
during
pregnancy?
Pilates targets the pelvic floor muscles which tend
to weaken as pregnancy progresses. Pilates for pregnancy at totalphysio
are modified, avoiding lying on your back. Most exercises are
performed in sidelying, on your hands and knees or in sitting or
standing.
Is Pilates safe
at totalphysio during pregnancy?
Pilates is an ideal form of exercises for pregnant women. The
sessions are designed to avoid an increase in body temperature - an
issue
with other forms of exercise during pregnancy.
Am I safe to do Pilates whilst I am
pregnant?
Pilates workouts are great exercises
for pregnancy. Pilates workouts are designed to be non-sweaty and
relaxing, making it different from prenatal yoga, and other
cardiovascular exercises such as running, cycling and swimming.
The five hundred controlled exercises that Pilates consist of focus on
quality, rather than quantity, of movement. The idea behind
Pilates exercises are to improve posture, reduce stress, create
long, lean muscles and improve body awareness. Pilates works
several muscles groups at the same time with concentration on
strengthening and stabilizing the core. The core consists of the
abdomen, back, and pelvic girdle region. It may also be referred
to as the base or the solid core and the muscles as the deep
stabilizing muscles.
A 45 minute class
designed
for women wanting to stay healthy during pregnancy.
The objective
is to:-
-maintain a strong and healthy physical state for one of the most
challenging 9 months of your life
-to build a powerful pelvic
floor
-promote good posture
-reduce back and hip pain
-reduce
the strain and injuries that occur with a changing body during
pregnancy.
-controlling extra weight and maintain muscle
tone.
Designed specifically for women to prepare for this major
life event as the body goes through postural changes, a well trained
pregnany woman goes into labour with an advantage that will help her
endure the physical demands of delivery.
A safe and effective
approach to exercise Back pain, a common side effect of
pregnancy, may be reduced as pilates improves postural alignment
and abdominal muscles, pelvis and spine are strengthened.
The class will teach
Pilates principles with
proper modifications to accommodate all stages of pregnancy and levels
of fitness.
The benefits of Pilates
during pregnancy include:
-
Increasing the deep abdominal
strength providing support for the weight of the baby and taking
pressure off the spine;
-
Increasing pelvic floor strength and
greater awareness of the muscles used during childbirth;
-
Improving muscle endurance especially in
the "core" region including the abdomen, back, pelvic and shoulder
girdles;
-
Promoting relaxation through the use of
flowing movements and focus on breath.
- Less susceptibility to constipation,
swelling, leg cramps, fatigue
Each class will
consist of exercises performed in the sitting and
side-lying positions
and stretches. Toning bands and fit balls may be incorporated
If you are suffering from back pain as a result of your pregnancy,
please call and book an appointment with one of our experienced
physiotherapists-Ben, Shane, Dulcie or Jacqui.
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all your body needs.......... 