The PAA has a policy of promoting safe exercise prescription and management protocols for all practitioners to observe when working with special conditions, injuries or pregnancy.
When working with a pregnant client, it is essential that practitioners follow recommended positioning of the client and reduce both load and range of movement as she progresses through each trimester. Guidelines for pregnant clients take into consideration the hormonal changes experienced during pregnancy and accommodate musculoskeletal changes to provide a safe exercise experience and to avoid diastasis or other complications.
The article below describes the personal experience of a fit, strong, supple and experienced practitioner of the Pilates Method, who enjoyed a trouble free pregnancy, delivery and postpartum recovery and had no evident diastasis or pelvic floor dysfunction. She was able to continue with her practice of Pilates well into her third trimester with appropriate modifications, assists and careful management throughout. However, she appreciates that whilst her experience was without complication, caution and safe protocols must be adhered to at all times when working with a pregnant woman.
There are several upcoming professional development workshops specifically for working with pre and post natal clients for instructors wishing to extend their knowledge in this area. See listings here https://www.pilates.org.au/education/professional-development-workshops/
As a first time Mum, the journey and experience of being pregnant, with all the changes happening in my body along the way, was something completely new to me.
Pilates gave me the means to embrace the changes, the strangeness and the restrictions during my pregnancy and keep my body feeling supple and good. It gave me the appropriate knowledge to manage and address my concerns, the increasing muscle tightness, the reduction in tone and flexibility and most importantly, it allowed me the ability to maintain controlled and modest movements in my spine, through (reduced) ranges of flexion, extension and rotation. I didn’t know what to expect or how my body would feel during pregnancy and I was both surprised and delighted by how mobile I was able to be right through to delivery. I kept up my regular Pilates practice which helped to maintain the correct muscle balance and strength within my body in tandem with my new and growing tummy. I was pleased to discover that because I had been practicing Pilates for a number of years, the exercises were familiar to me and I could safely continue doing much of the repertoire, with some modifications, that I had done prior to becoming pregnant. Under the watchful eye of a professionally qualified and experienced instructor, friend and colleague, I was able to safely continue my Pilates practice only modifying exercises where necessary to suit my changing pregnancy body.
Many of the moves were performed in a side lying or sitting position and this made it both safe and ideal during the second and third trimester of pregnancy when lying supine is not recommended.
Continuing to practice Pilates during pregnancy enabled me to ensure optimal health and wellbeing, mentally, physically and emotionally and so helped me to adjust to the continuing physical changes I was experiencing in my body. From pubis symphysis, tightening in the lumbar spine, tight hamstrings, fluid retention and increased weight bearing on the ankles and feet, I was able to explore and experience a sense of appreciation for the various bodies I teach, pregnant and otherwise. I’m also convinced that the practice of Pilates has helped to strengthen my pelvic floor and the core stabilising muscles around the pelvis and spine to better aid balance and body awareness. Practicing the Pilates breathing technique also helped significantly in reducing stress, improving the flow of oxygen through the body and prepared me for the demands of labour.
And now post pregnancy, safely delivered of my gorgeous baby girl, I can confidently say that Pilates has played a major part in my postpartum recovery and in restoring my strength, flexibility and muscle tone.
Ella Wong
Dip Pilates
PAA Committee Member
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