Pilates for New Mothers. Me kelle Brosnan 1/31/ Dominique Lesperance Portland, OR

Transcription

1 Pilates for New Mothers Me kelle Brosnan 1/31/ Dominique Lesperance Portland, OR

2 Abstract: This paper discusses how to properly use BASI Pilates repertoire to prevent and assist the mending of women s pre and post- natal bodies. We begin by addressing common faulty body adaptions that occur from the transition into motherhood. Pregnancy, childbirth and infant care are strenuous on a woman s body, mind and lifestyle, which compromises previous strength, posture and flexibility. Pilates can prove to be a gentle, effective form of exercise to help resolve many negative adaptions and movement patterns that new mothers often acquire during this timeframe. With the incorporation of a correct program, mothers can benefit from following a Pilates program that focuses on strengthening abdominal and back extensors, then flexibility of the shoulders and hip flexors. Lastly, we will explain how to build personal Pilates plans for 2 women, one pregnant and one post- natal.

3 Table of Contents Chapter 1 : Introduction: Effects of Pregnancy, childbirth and Infant care on a women s core. Chapter 2 : Pilates Benefits for Pregnant and Postpartum Women Chapter 3 : Case Study Pregnant Client, Nastassia Chapter 4 : Case Study- Postnatal Client, Andrea Chapter 5 : Conclusion Bibliography

4 Pregnancy can be an amazing and wonderful time for women to experience. A woman s body is designed to go through pregnancy, childbirth and nursing a child. Yet, this natural phenomenon doesn t come without stress and strain on women s body and well- being. During this road to motherhood, several negative body adaptions often occur within the new mothers body that don t completely dissolve once the baby is born. The woman must learn and listen to the differences in her body to address and correct wherever necessary. There is arguably not a better place to start than with Pilates. If we look at this diagram on the effects of pregnancy on a woman s posture and core, we see many challenges she is faced with as her pregnancy evolves.

5 Major postural changes occur in the woman s pre and postnatal body. Goodman explains many of these body adaptions to new motherhood, Pregnancy causes major postural changes to occur. All of the spinal curves become more exaggerated, and these excessive spinal curves often continue into postpartum (Goodman). There is a change in ribcage position, increased weight and lifestyle changes to consider when leading a woman through a Pilates repertoire. Goodman also points out, The postural changes of pregnancy should really be viewed as a changing orthopedic state. Orthopedic physicians and physical therapists know that the sooner we address muscle weakness after a traumatic event, the sooner the

6 body heals (Goodman). Pilates addresses muscles in a way that brings balance to muscles and sets bones in their places through strength and flexibility training. A pregnant woman s center of balance becomes off as her anterior side grows, often causing her to protrude the head. The head position must be relearned through conscious exercise or nerves will be compromised. The BASI repertoire focuses on proper head alignment in all exercises, which offers great relearning opportunities for pregnant and postpartum mothers. One of the most well common effects on a woman s postpartum body is Diastasis Recti. This condition is described as the separation of the Rectus Abdominis muscles laterally during pregnancy as the womb size increases, causing a separation of more than two finger- widths between the recti.

7 Without proper care, Diastasis Recti won t mend and with improper exercise, the condition could worsen. Pilates Instructor and specialist in Post- natal Pilates, Amanda McKinney, tells us, many women experience a diastasis, a separation of the Rectus Abdominis muscles to accommodate a growing womb, and turn to Pilates to bring their muscles back together again (McKinney). Pilates abdominal exercises that recruit the whole powerhouse, such as Standing pike on the Wunda chair or Tilt on the short box, are considered safe and effective movements to assist the healing of the rectus by providing support and stability to the surrounding muscles, which allows the separation to heal properly. The pre- and postnatal adaptions can be addressed and improved with an educated and specific Pilates program. Stacey Haugland states, Pregnancy and childbirth should not have a negative effect on a woman s body. By adding Pilates exercises to the post- partum period, I have found that women heal much more quickly and completely (Tor). Pre and postnatal Pilates expert, Leah Stewart explains, Pilates will not only heal areas affected by pregnancy and labor such as the pelvic floor, abdominal muscles, and her lower back, it will also give her the strength, balance and an overall feeling of body awareness and connection she will need to care for her new baby (Knittel). This awareness is key to recovering strength and mobility for the mother s new body in a new season of life. Pilates has been shown to be an excellent exercise and meditation practice for mothers. A woman with a new baby, especially a first baby, may be feeling lost, incapable and extremely tired, but these feelings are compounded by the physical changes after birth. Ten deep breaths while focusing on wrapping the abs and

8 lifting the pelvic floor can do wonders for a woman. Not only will she rebuild her core and bring her Rectus Abdominis back together, she will focus on herself rather than the baby and she will begin to form a new relationship with her amazing body that carried and delivered a brand new baby (T,N). For my pregnant client, Nastassia, her goals for her program varied by trimester, but at her third trimester, will stay consistent through the rest of her pregnancy. Nastassia is a 27- year- old dance instructor with a foundation of Pilates pre- pregnancy, a strong core and awareness of her body mechanics. We have been assigning her a challenging pre- natal Pilates program that focuses on proper alignment, breathing well, whole core activation and whole body conditioning. The muscles we are focusing on strengthening include: oblique, transverse Abdominis, intercostal and external costal muscles, back extensors, Latissimus dorsi, rhomboids, quadriceps and hamstrings. We are working on flexibility of her scapular region, hips and hamstrings. An example of her exercise plan, following the BASI block system, looks like this: 1. Exercise Plan: a. Warm up i. Pelvic curl ii. Supine stretch b. Footwork i. Footwork Series (Wunda Chair) c. Abdominals i. Tilt of Short Box Series (Reformer) d. Hip Work i. Gluteal Side Lying Series (Reformer) e. Spinal Articulation i. Bottom lift ii. Bottom lift with extension f. Stretches i. Pole Stretch Series (Ball) g. Full Body A/I

9 i. Scooter h. Arm Work i. Arms Sitting Series (Reformer) i. Leg Work i. Single leg skating (Reformer) j. Lateral Flexion/Rotation i. Side stretch (Wunda Chair) k. Back Extension i. Cat Stretch (Mat) ii. Rest position For Nastassia, I chose these exercises that challenge her body in mainly an upright position to allow proper blood flow to baby and mother. She is comfortable in short times on her back, so we warm her up in traditional warm up skipping the forward flexion exercises. She is able to complete her footwork on the Wunda chair, which allows the upright position and challenge to hold in her core. Cat stretch allows her body the chance to strengthen and stretch her back in a safe way that increases her spinal mobility. I assign single leg skating to increase her balance and center her center of gravity. My second case study is my postnatal client, Andrea. Andrea is a 30- year- old mother of 4 boys with the last 2 pregnancies being back to back, which didn t allow her body to completely heal in between pregnancies. She started Pilates with moderate diastasis recti one year postpartum. Andrea s program goals and guidelines include: rehabilitation of the pelvic floor, postural realignment (ex/ spine, shoulders and pelvis), strengthening entire core system, increasing hamstring/shoulder flexibility, reduce Stress, regain proper ribcage positioning and increase muscle tone. Our muscle focuses include: Rectus Abdominis, transverse Abdominis, oblique, Pelvic Floor, the pectorals, the erector spinae and the diaphragm, Postural

10 muscles (ex/: Latissimus Dorsi, Rhomboids, Deltoids) and flexibility of: Hamstrings, hip flexors, hip rotator, and scapular region (ex/: Deltoids). An example BASI block class for Andrea at the beginning of her postpartum journey followed as: Exercise Program: i. Warm up 1. Pelvic Curl 2. Supine Spine Twist 3. Chest lift 4. Chest lift with rotation ii. Footwork 1. Reformer Series iii. Abdominals 1. Standing Pike (Wunda Chair) 2. Standing Pike Reverse (Wunda Chair) iv. Hip Work 1. Supine Leg series (Reformer) v. Spinal Articulation 1. Bottom lift 2. Bottom lift with extension vi. Stretches 1. Pole Series (standing) vii. Full Body A/I 1. Scooter viii. Arm Work 1. Arms Supine Series (Reformer) ix. Leg Work 1. Hamstring Curl x. Lateral Flexion/Rotation 1. Mermaid (Reformer) xi. Back Extension 1. Pulling Straps I & II I chose exercises that avoided further straining the rectus Abdominis through forward flexion and instead highlighted deep transverse activation. The pole series is wonderful for Andrea to gain flexibility in her scapular region that became tight in the increase of anterior weight of pregnancy and nursing her sons.

11 Pulling straps 1 and 2 give focus to the upper back strength to help realign her posture. Pilates is an incredible practice for the pregnant and postnatal population by providing gentle, yet challenging exercises that are highly adaptable into the ever- changing pre and postnatal woman s busy lifestyles. Posture, comfort and strength do not have to be compromised through pregnancy and postpartum with the help of Pilates. A prescribed Pilates conditioning program that focuses on proper alignment, proper breathing pattern, whole core activation, and whole body conditioning, can allow a new mother to begin experiencing the confidence, energy, and stamina needed to embrace modern- day motherhood.

12 Works Cited Goodman, Debbie, MSPT. "Postpartum Recovery: Helping New Moms Get Their Bodies Back." - Pilates Pro - Pilates- Pro.com: The Pulse of the Pilates Industry. Pilates- Pro.com, 16 Jan Web. 31 Jan Icke, Dawn Marie. "Restoring the Floor While Integrating The Core." Pilates- Pro.com: The Pulse of the Pilates Industry. Pilates- Pro.com, 12 Feb Web. 31 Jan Knittel, Linda. "Pilates: The Perfect Postpartum Practice." PilatesStyle.com Newsletter. Pilates Style, 1 Oct Web. 31 Jan Mckinney, Amanda. "PILATES & NEW MOMS & BABIES." The Method Pilates. The Method Pilates, n.d. Web. 31 Jan T, N. "Pilates: Great Exercise for New Mothers." NurseTogether.com. Nursing Together, 01 Jan Web. 30 Jan Tor, Ellie. "How Prenatal and Postpartum Pilates Can Be Empowering - The Method Pilates." The Method Pilates. The Method Pilates, 31 Oct Web. 31 Jan WONNACOTT, Michelle. "Pilates for New Mothers." Web log post. The Active Mum. N.p., n.d. Web. 31 Jan