Healthy Pregnancy: Pilates Helps
Expecting Mothers
by Tracey Mallet
Most people think of Pilates as a
new form of exercise because of its
recent surge of popularity in the
fitness and healthcare industry. In
reality, Joseph Pilates invented about
80 years ago by.
Pilates was a sickly child with asthma.
To help fight his illness and build
his strength, he experimented with
various mind-body disciplines and
later became an accomplished skier,
diver, gymnast, and boxer. While in
internment during WWI in England,
he taught fellow interns his concepts
and exercises that he developed over
20 years of self-study and apprenticeship
in yoga, Zen, and ancient Greek and
Roman physical regimens. During this
time, Pilates began devising the system
of original floor exercises known
today as "Pilates matwork". Within
a few years, he became a nurse to
the many internees under care with
wartime disease and physical injury.
Here, he began devising exercise apparatuses
to rehabilitate the patients by taking
springs from the beds and rigging
them to create spring resistance and
"movement" for the bedridden. This
"system" formed the foundation for
his style of body conditioning used
today.
In many ways, Pilates equipment today
is not much different than it was
back then. The use of spring tension,
straps, supports for back, neck and
shoulders are the same uses for the
equipment today. The nature of the
equipment is to both challenge and
support the body as it learns to move
more efficiently.
With the determination to help others
achieve better health, Pilates opened
his first studio in New York in 1926
where he used his exercise apparatuses
and more than 500 movement therapy
exercises to help rehabilitate athletes
and dancers. For over 60 years this
form of exercise was a well kept secret
- but dancers, athletes, physical
therapy patients and fitness enthusiasts
have relied on this Pilates method
to attain and stay in top physical
form.
The benefit of Pilates' movement
therapy exercises for women thru pregnancy
and post-partum is mostly misunderstood.
Simply put, Pilates is a safe and
effective approach to exercise for
pregnant women to assist with breathing,
body alignment and to recover body
shape and tone after birth.
Pilates focuses on breathing, which
promotes relaxation and helps activate
the transversus abdominus. The transversus
abdominus is the deepest of the abdominal
muscles and is responsible for supporting
the lumbar spine and pelvic area at
a time when ligaments are lax due
to the natural hormone relaxin excreted
by the body during the pregnancy and
nursing stages. Lateral breathing
also inherent in Pilates fitness,
which improves rib cage mobility when
the range of motion in the diaphragm
is limited due to the high position
of the baby in the third trimester.
Back pain is a common side effect
of pregnancy. Unless the abdominal
muscles, pelvis and spine are strengthened,
problems with the back can occur.
Strengthening the transversus abdominus
("abs) through guided Pilates movements
will not only improve back pain and
postural alignment, but will aid women
during labor for a much quicker &
safer delivery. Research has shown
that activation of the transverses
abdominus also activates the pelvic
floor, keeping these muscles strong
and supple for the birthing process.
This can also help with any incontinence
that you may experience during and
after pregnancy.
The nature of movement in Pilates
exercise is low impact and allows
pregnant women to exercise effectively
without experiencing any undue stress
on the now lax joints, or an increased
heart rate. Pilates also involves
many stretching and toning exercises
that helps to maintain hip flexibility
and stamina, which is essential for
well-being and preparation for childbirth.
These exercises are aided and supported
by Pilates apparatuses such as the
reformer: a moving carriage on a bed;
the wunda chair with springs to create
resistance and the trapeze table to
hang from. Pilates exercises also
can be performed on a mat with small
props such as pillows or cushions
which supports the head, the magic
circle, foam rollers and therabands
for extra resistance.
Most exercise modifications happen
during the second and third trimester
due to the ever-increasing belly.
All Pilates movements, at this point
are best done seated up right or side
lying. However, you can work supine
as long as the head is elevated with
pillows at 30 degrees above the heart
for no longer than 5 minutes, turning
to the side for a break. This ensures
natural blood flow and oxygen to the
A popular exercise among pregnant
Pilates enthusiasts is legwork on
the wunda chair. It involves sitting
on a small stool with springs attached
to a lever and pushing the lever down
with your feet. This Pilates movement
provides conditioning for the legs
and activation of the abdominal muscles,
which stabilize the pelvis.
Remember it's very important that
your Pilates instructor is certified
and has experience in working with
pregnant women.
About the Author
As Co-owner of ATP Specific Training,
a Pilates and physical therapy center
in California, Tracey Mallet specializes
in Pilates training and women's issues.
Tracey's patented 3-in-1 Pregnancy
system is discounted for a limited
time only at http://www.traceymallett.com
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