The inherent qualities of the Pilates principles are ideal for preparing and healing the ever changing body - through hormonal changes that directly affect joints, increased weight, new posture due to a significant growth on the anterior body - all the wondrous changes. Appropriate body mechanics and safe strength are goals in the Pilates work, and these are incredibly important aspects of movement/exercise when pregnant and beyond - for remaining agile and conserving energy for the momentous tasks at hand.
Breath. Pilates could be taught as a breathing technique alone. Balance and efficiency of our breath pattern can be key in influencing strength, attitude, and overall health. Pilates focuses on intercostal expansion everywhere the lungs exist - so behind us and to the sides as well as forward and up. Overuse/inappropriate use of neck musculature in normal breathing (permissible in huge cardio) can lead to excessive neck and shoulder discomfort, lack of abdominal tone, postural deviations, digestive issues, etc. Healthy, full breath/lung capacity nourishes the tissues and helps balance the musculoskeletal system. The whole body becomes a breath pump. In pregnancy when the diaphragm is pushed upward, it is very important that other aspects of breathing are fully accessible.
Alignment. Postural alignment is appealing far beyond aesthetic benefits. When we are arranged in movement in our brilliant architectural design, we are nourished by the force our bones receive, and our joints do not take the brunt of that force. Joint timing and uniform development of the musculature lessens wear and tear and makes us less injury prone.
Balanced Strength. It is essential that the body is a cooperative system, rather than legs versus torso versus arms versus head, front body versus back, etc. Pilates focuses on movement patterns and strength that ensures reaching with your arms is a core exercise, walking is a core exercise, housework is a core exercise. The movements of the limbs are well informed and in turn strengthen the center. Strength in the center informs the limbs, so every bodily movement is core. Redundant? There is repetition and somatic, and semantic play in Pilates to find access to what is not already known.
Specific to Pregnancy. There are hormones at work in pregnancy preparing for the labor ahead. These hormones relax joints and tissues throughout the body. Muscles are working overtime to achieve stability and the body may be a different weight and design day to day. Muscles will feel tight as they become overstretched, and they may give you the message “I need to be stretched”, which is not always true. They may be asking for release from the strain they are feeling, and hauling on them in a stretchy manner can be detrimental (true for non-pregnant bodies too!!) In Pilates there is muscle lengthening, but never in a passive, tugging manner. Muscle engagement with full brain awareness is how flexibility is actually achieved. Simply ‘stretching’ tissues may send the message partway, but it does not turn into a lasting, supportive and beneficial mechanic.
Labor. Labor is a wondrously challenging physical event. The birthing body summons strength, grit and endurance worthy of the most ‘ultimate’ competitions. A strengthening physical practice ahead of time is a way to partner yourself in this event.
Post Partum. The body is different and new and needs to heal. The physical demands now change, and are part of parenting while also building oneself back into a recognizable and stable form. The good mechanics from training before labor are going to be essential in safely picking up and carrying an ever growing baby. Layering in strength gently while the Relaxin hormone is still present is very important in regaining structural integrity. Exercise is your time and a gift to your now and future self. Breath, posture, and strength are known to influence mood and emotions, so integrating it into your healing journey is to be planned for along with nourishing meals and other forms of support. What you do for yourself has a positive regulatory influence on your family - so it is to be prioritized!
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