Pilates For Pregnancy

Transcription

1 Pilates For Pregnancy Brooke Peterson June 2014 March 2014 (BASI CTTC) Costa Mesa, California

2 Abstract This paper considers modifications that can be used in Pilates to benefit women who are pregnant. It includes a full conditioning program for women up to their third trimester based on the BASI Block System. It also includes an anatomical description of mothers during pregnancy and wear we want to focus our attention. Pilates instructors should be aware of contraindications such as lying supine and stretching. Because of many different hormones traveling through pregnant women, instructors must be cautious during this fragile time. Over all Pilates is very beneficial for pregnant women because it prepares them for a smooth labor, delivery, and recovery.

3 Table of Contents Abstract...2 Anatomical Description...4 Discussion...5 Conditioning Program...8 Conclusion...9 Bibliography..10

4 Anatomical Description During pregnancy, it s natural for women to go into hyperlordosis but its important for women to still have correct posture. Pilates will focus on helping the rounded shoulders/chest and correct the over all posture. This will benefit women by having stronger muscles and stability so they can have a good experience through out pregnancy.

5 Discussion Pilates is known to be a great exercise for pregnant women. It is safe, as long as they are working with a certified instructor, and it keeps them healthy and in shape. Pilates can even prep women for a smooth labor and delivery. Many miraculous changes happen in a woman s body during pregnancy. It is important to pay attention to those changes and focus on the areas of the body that will help the soon to be mom feel comfortable. Not only does it help women during their pregnancy, but it also benefits their recovery. Because Pilates work engages your deepest core muscles, pelvic floor, hips and spine, you ll develop muscle strength and memory that will help your body recover faster post-pregnancy. (Fit pregnancy, 2014) Pilates is such a versatile exercise that it s possible to make modifications so that pregnant women too, can enjoy the Pilates method. During the first trimester, it is important to work on core strength so that through out pregnancy, women have strength for their belly as it grows. It is also important to focus on trunk stabilization as well as thoracic extension. Correct positioning and strengthening the back will help keep correct posture through out pregnancy. The third thing that is important to keep in mind during the first trimester would be pelvic floor toning and pelvic stabilization and mobilization. This will help prep for labor and delivery. Some key BASI exercises that are good for the first trimester of pregnant women include: Breathing with the Push Through Bar for core work as well as pelvic/spinal articulation, Mini Roll-Ups, Mini Roll-Ups Oblique, Side lift, and Swan Basic. Over all, it s important to include exercises that focus on preparing the body for the future trimesters.

6 While women are in their second trimester, their bellies are becoming noticeably bigger. They may feel uncomfortable, but it s important to get them ready for what s coming in their third trimester. The goal in the second trimester is to accommodate the growing fetus, stabilizing the pelvis and strengthening the pelvic floor, which is now becoming strained with weight of the enlarged uterus. (Pilates4pregnancy, 2010) The fetus is growing fast and many changes are occurring to the mother s body. As Pilates instructors, we must make sure that we are prepping our pregnant clients for the strains that will come in the near future. At this point, dramatic changes have already begun to occur in the expectant mother s posture, weight and center of balance, which results in a greater need for core strength. With the growing size of the fetus, her core muscles, including the oblique s, rectus and transverses abdominals, back, and pelvic floor have become extremely stressed and challenged. Strengthening these core muscles will help reduce some of the excessive pressure on surrounding joints, muscles and bones. It will also help to provide strength for the weight of the uterus. As we work on stabilizing the pelvis and strengthening the core of our client, some good exercises include: Short box series, fundamental hip work on the reformer, and Scooter. These exercises are great for pregnant clients in their second trimester because we are still challenging their core and pelvic muscles with out any contraindications. Through out the second and third trimesters of pregnancy there are many contraindications to worry about. First, pregnant women should never lie supine during any exercises. This is to avoid Supine hypotensive syndrome, which occurs when the inferior vena cava is compressed, and cuts of circulation to the fetus. We must modify exercises so that they can sit up right in a comfortable position. Also, flexion of the torso during pregnancy is not recommended.

7 The pressure of the uterus against the recti muscles during the contraction may cause a separation or diastasis of the recti muscles. The third thing that we must be careful of during pregnancy is stretching. Hormones, such as relaxin, spread through out the body loosening joints and relaxing ligaments. This peaks at the beginning of the second trimester. It s important to be aware of this increase in flexibility because long term damage to joint stability is possibly if the client is over stretched. Over all, there are a lot of things to be aware of for pregnant clients, but its always possible to make modifications when necessary so that everyone can enjoy the Pilates method. The third trimester of pregnancy is when instructors need to be extremely careful, making sure the client is comfortable at all times. I did a case study with a girl named Katie Hugill. Katie is 30 years old and is in her third trimester of pregnancy. Since her belly is fully grown, she has a lot of limitations. Luckily, there is a modification for everything. For example, since Katie can t lay supine during footwork on the reformer, I put the jump board on the on carriage, leaning it against the shoulder rests. This way, Katie can lay sitting up right. I also made sure to give her a pillow to lie back on so she is totally comfortable. I asked Katie why she wanted to do Pilates while pregnant and she said, I used to do Pilates before I was pregnant, and I appreciated the fact that my instructor specialized my work out for me. I knew I could get a specialized work out now that I m pregnant. By the third trimester, instructors should start to slow down the exercises, still toning and strengthening the mommy to be but emphasizing the stability of the spine, pelvis, and lower body. Also paying attention to breath exercises to calm and focus the mind. Some great exercises for third trimester include the following: Pelvic tilts sitting on a Fitness Ball, foot work leaning against the jump board, side lying hip work,

8 Thigh stretch with Roll Up Bar, Side reach, Squats, and cat stretch on the Cadillac. All these exercises create a great work out that will help pregnant women to feel great during pregnancy while working towards a smooth labor. Example Program from Women in Third Trimester Block Exercise Notes Warm Up Pelvic Tilts On A fitness ball, hands on hips Foot Work - Parallel heels/toes - V position toes - Open V heels/toes - Calf Raises - Prances - Single leg heels/toes Setting up the reformer so that a jump board is on the carriage, lying diagonally against the head rests, placing a pillow on the board, so the client is comfortable and not lying in a supine position Abdominal Work Thigh Stretch with RUB (cadillac) Great for stretching the hip flexors, abdominal control, trunk stabilization Hip Work Stretches FBI 1 Arm Work Leg Work Lateral Flexion/Rotation Back Extension Side lying, single leg (cadillac) - Changes - Scissors - Circles (forward and back) Sitting forward, Side reach Saw Arm Standing Series (Ped A Pul) - Extension - Adduction - Up/Down Circles - Triceps Squats Mermaid Cat Stretch (cadillac) Using adjustable thigh cuffs so that there is less stress on the client

9 Conclusion Over all, there are many benefits to doing Pilates while pregnant. Pilates will give women that toned, in shape body they dream of while being pregnant. It will help strengthen those postural muscles as well as stretch the pelvis just enough to get it ready for labor. I believe pregnancy is a miraculous thing, so why not help the soon to be mothers enjoy such an amazing experience. I am passionate about this work and know that there are many possibilities when it comes to helping people achieve their goals. I am excited to one-day experience pregnancy for myself and feel the benefits Pilates has to offer. I m grateful to have been able to write about his topic and learn about the body during pregnancy along with the many important things that instructors need to be aware of. The BASI Block system gives instructors the tools they need to organize and construct the perfect program for any individual.

10 Bibliography Pilates Mama: Pilates for Every Trimester Fit Pregnancy, 2014 ( Guides: 2 nd trimester Pilates4pregnancy, 2014 ( Hugill, Katie. Personal interview. 7 June 2014.