Powering Through Pregnancy and Postpartum Recovery with Pilates Exercise

Transcription

1 Powering Through Pregnancy and Postpartum Recovery with Pilates Exercise Erica Naderi July 25, BASI Course Dallas, Tx

2 Abstract Throughout the course of pregnancy, the female body will undergo significant physical changes. As baby grows, major postural imbalances are likely to occur. The pelvic and abdominal muscles will weaken and stretch, while the muscles of the back tighten and shorten. In an effort to mitigate the potential pain or discomfort often associated with these changes, it is important for mom s to be to consider a fitness program that not only prepares the body for labor and delivery, but also remains safe to do week after week. Through low impact, strengthening exercises, Pilates practitioners are able to receive just that. Expecting mothers that incorporate Pilates exercise throughout the course of their pregnancy not only stand to optimize their labor and delivery experience, but their recovery postpartum as well. 2

3 Table of Contents Title Page...1 Abstract...2 Table of Contents.3 Anatomical Description...4 Case Study...7 BASI Program.8 Conclusion.11 Bibliography..12 3

4 Anatomical Description During pregnancy, as both baby and uterus grow, pressure is placed against the abdominal wall. Over time, this pressure forces the muscles of the rectus abdominis that once met through center, at the linea alba, to widen, creating a larger opening for baby. After pregnancy, the abdominal muscles will eventually begin to heal and move closer together again. 4

5 Anatomical Description Continued As with the abdominals, the pelvic floor is another area directly impacted during pregnancy. As pressure increases along the pelvic floor from the weight of the uterus and baby, pelvic floor muscles may become overstressed as they stretch, weakening one s ability control primary functions, such as the bladder. During delivery, the pelvic floor becomes even more vulnerable to damage as the tissues soften in preparation for baby. 5

6 Anatomical Description Continued Postural imbalances may increase during pregnancy as some muscles weaken and stretch, forcing others to work even harder in an effort to compensate and accommodate. For example, as pelvic floor muscles weaken and stretch from increased pressure of the uterus and baby, it is common for the connective stabilizing spinal muscles to tighten and shorten. 6

7 Case Study Jessica is a 32-year-old active female, 16 weeks along in her first pregnancy. She has participated in Pilates group classes regularly for the last two years, averaging 4 sessions per week. Her fitness level would be described as intermediate/advanced. Initially, Jessica was apprehensive about her continued level of participation in group classes since the pregnancy was the result of a successful IVF treatment and she didn t want to do anything that could jeopardize her ability to bring her baby to term. With her doctor s consent, she was able to return to her regular workout routine with a greater peace of mind and has been responsible about listening to her body and taking breaks when and as needed. With the goal of optimizing her postpartum recovery process, Jessica would like to continue her Pilates practice throughout the course of her pregnancy, safely modifying exercises as it becomes necessary to do so. 7

8 BASI Program Warm-up: Mat 1. Pelvic curl 2. Spine Twist Supine 3. Chest Lift 4. Chest Lift w/ Rotation As long as it s for short periods of time and so long as Jessica feels comfortable, it remains safe for her to participate in the mat warm-ups. As she progresses further along in her pregnancy, we ll be sure to include assists such as a ball or pillow in order to alleviate pressure on the vena cava. Foot Work: Wunda Chair 1. Parallel Heels 2. Parallel Toes 3. V-Position Toes 4. Wide V-Position Heels 5. Wide V-Position Toes 6. Calf Raises 7. Single Leg Heel 8. Single Leg Toes Because footwork can take some time, opting to complete it on the chair is a great alternative which allows Jessica to complete the series in an upright position. 8

9 Abdominals: Mat 1. Hundred Prep 2. Hundred Not only does the breath pattern of the Hundred exercise serves as great practice for labor and delivery it will also help Jessica strengthen the muscles of her pelvic floor through proper muscle recruitment and engagement. Hip Work: Reformer 1. Frog 2. Down/Up Circles 3. Openings To avoid overstretching during hip work, range of motion will be limited. Spinal Articulation: Reformer 1. Bottom Lift 2. Bottom Lift w/ Extensions Stretches: Reformer 1. Standing Lunge Full Body Integration: Reformer 1. Stomach Massage 9

10 Arm Work: Reformer 1. Chest Expansion 2. Biceps 3. Rhomboids 4. Hug a Tree 5. Salute The seated arm work series remains a safe option throughout pregnancy. Full Body Integration: Reformer 1. Scooter Leg Work: Mat Gluteal Kneeling Series 1. Hip Extension Straight Leg 2. Hip Extension Bent Knee 3. Hip Abduction Lateral Flexion/Rotation: Mat 1. Side Lift Back Extension: 1. Cat Stretch 10

11 Conclusion Incorporating Pilates exercise during pregnancy is a great way to stay active and prepare the body for labor and delivery. The versatility Pilates provides mom s to be whom require special modifications as they advance through their pregnancy is exceptional and can truly help keep workouts fresh. Not only is Pilates low impact and safe to practice throughout all stages of pregnancy, it has been known to aid in the postpartum recovery process as well. 11

12 Works Cited Ziel, Erica. Abdominal Separation: The Struggle Is All Too Real. Knocked-up Fitness, 30 Aug. 2017, knocked-upfitness.com/abdominal-separation/ Ten Tips On Working With Your Pregnant Clients. Taube Pilates, 30 May. 2015, taubepilates.com/tips-working-pregnant-clients/ Bergerm Shannon. Pregnant Life. Pinterest, 12