Do you know Pilates? This wonderful method can be particularly beneficial during your pregnancy For strengthen your perineum. However, if done poorly, it can also be quite the opposite. You wish gently prepare yourself for childbirtht, relieve your back pain or better manage your stress? Here's how to do it!
Understanding and adapting the Pilates method
Is Pilates safe during pregnancy?
Pilates can perfectly adapt to pregnancy but before you begin, there are some essential precautions to take!
Naturally, prior medical advice is essential. Take advice from your doctor, obstetrician-gynecologist and your midwife. Each pregnancy is unique, the same goes for your sporting journey!
Certain situations may contraindicate the practice, particularly in the event of complications or twin pregnancy. Furthermore, the needs and capacities of your body will also evolve over the trimesters.
In addition to referring you to a health professional, we therefore recommend that you turn to a certified Pilates instructor. Some are trained specifically in prenatal care. With them, you will benefit from the best support throughout your pregnancy!
Indeed, Not all traditional Pilates exercises will be appropriate during this period.
Flat stomach movements, excessively intense twisting or arching of the back are thus not recommended. A professional will know which postures you can perform, and which ones to adapt on a case-by-case basis.
The benefits of Pilates when you are pregnant
If you have the green light from your doctor, Pilates can be very beneficial for your health! And to a certain extent, it can also allow you to calmly prepare for childbirth.
Recent medical journals thus suggest that practicing Pilates during pregnancy could shorten working hours And relieve pain during childbirth. But babies could also benefit from it, since the method would improve the physiological state of the newborn.
🤰🏻 Improve your posture and back health
This is already one of the main objectives of Pilates! Excellent for strengthening of the deep back muscles, this activity will help you behave better. Enough to relieve your spine, your intervertebral discs and prevent back pain.
Indeed, the latter can become particularly painful during pregnancy. This is notably due to a shift in the center of gravity, as the stomach becomes rounder.
Strengthening yourself is a way to prevent these inconveniences, especially if you already have a tendency to lower back pain. Furthermore, sincegood posture helps protect your perineum, why deprive yourself of it?
💪 Strengthen your pelvic floor
If you are pregnant, you have already heard of pelvic floor. These are the muscles located at the base of the pelvis, of which the perineum.
Strengthening these muscles before childbirth can limit the risk of urinary leakage, and promote a better postpartum recovery. And since the pelvic floor supports the uterus and the other organs of the small pelvis, this also helps provide them with optimal support!
What prevent prolapse (Or organ descent), which can occur following the arrival of a baby.
🫁 Learn to manage your breathing well
Breathing is fundamental to Pilates. Each exercise, to be mastered, is accompanied by controlled breathing. This promotes a good oxygenation of the body (and baby), reduces tension and improves the stress management.
During pregnancy, Pilates can help you relax. It is also beneficial learning in anticipation of your birth, during which you will better control your breathing. A skill that will prove very useful for welcome your contractions, well manage the pushing phase !
5 Pilates exercises to try at home
Have you made sure you can practice Pilates, and want to start at home? The advantage is that this discipline can be followed at home and without equipment specific. All you need is a Pilates mat and you’re good to go!
Here are 5 exercises that you can do at home as a routine, as long as you adapt them to your needs. These postures are sometimes inspired by other training methods, and readapted to be included in a prenatal Pilates session.
Before you start, don’t hesitate to ask a teacher for advice!
The Cat-Cow stretch 🐱🐮
The Cat-Cow posture or stretch is often practiced to relieve lower back pain, and not just in the context of pregnancy! It allows you to gently mobilize the spine (the spine), and to relieve tensions. It also promotes ample and calm breathing.
To do this exercise, place yourself on all fours, knees apart hip-width apart and hands under the shoulders. Inhale deeply, arching your back slightly, raising your head and opening your chest forward.
Then exhale while slowly rounding your back. At the same time, tuck your chin into your chest and lightly contract your abs by pulling in your stomach.
Take your time to complete this exercise, which you can repeat 8 to 10 times. The interest is to have controlled and gentle gestures.
Child's posture 👶
Inspired yoga where it has the same name, this exercise is perfect for relax.
First of all, put yourself kneeling on your mat, knees slightly apart to leave space for your stomach.
Then sit back on your heels, and lean forward while holding your arms out in front of you. Depending on the stage of your pregnancy and your feelings, you can place your forehead on the ground or on a cushion which will allow you to elevate yourself.
Hold the posture for 45 seconds breathing slowly and deeply.
The Bird Dog 🐦⬛🐕
The Bird Dog is an exercise found in fitness, for its effectiveness in terms of strengthening the back. He consolidates the spinal erectors, these muscles which run through the spine, allowing it to be better stabilized.
To begin, place yourself on all fours, as for the Cat-Cow stretch. Inhale, then as you exhale, extend your right arm forward and your left leg behind you.
You can also look ahead, towards your outstretched hand. This will also strengthen the neck muscles and tone the pelvis, up to the base of the skull.
Hold this posture for 5 seconds, then repeat the exercise opposite side. You can repeat this sequence 8 times.
If a softer version would suit you better, you can do only the arms or legs.
The chest opening 😮💨
In order to decompress your diaphragm And make your breathing easier, nothing like a few chest opening exercises!
Sitting on your mat, you can position yourself cross-legged or on a cushion, whichever is most comfortable for you. Place your hands behind your head, elbows open to either side.
Then inhale deeply, while opening the chest and pushing your elbows back. Exhale slowly as you return to the starting position.
Repeat the exercise 5 to 8 times, remaining focused on your breath. Once again, go gently, without forcing the chest open.
The half-bridge revisited 🌉
The half-bridge is formidable for work the glutes, pelvic floor and back ! A slightly modified version allows it to be practiced safely, so as not to increase pressure on the perineum. This exercise, in addition to toning you, will help you mobilize your pelvis.
Lie on your back, knees bent and feet flat, hip-width apart. Then exhale while engaging your perineum and your glutes to gently lift off the ground.
Don't go too high, simply elevate the buttocks. While inhaling, hold the position for 3 seconds.
Exhale and go back down gently, in a controlled manner. You can repeat this 8 to 10 times. If the position is a little uncomfortable, place a cushion under your shoulder blades.
Pilates and Pregnancy: The Bottom Line!
THE Pilates is an accessible method full of benefits. You can practice it a little every day, evolving it over the semesters, according to your abilities and your level.
However, it is important to stay attentive to your body and its limits. In addition to seeking medical advice before starting and getting support, pay attention to your feelings. In case of discomfort or of pain, stop and seek advice from your teacher.
This one can adapt your Pilates class, recommend other methods, or refer you to a doctor.
