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PostNatal Pilates
Congratulations!! You are a new Mum!!
Now the job of helping your body regain its pre pregnancy shape begins. However, this requires patience and time and it is so important to be realistic in your expectations. It took nine months to develop and nurture the new life inside of you, your body has been on an incredible journey undergoing changes and it takes time and a carefully planned journey to help your body to get back to normal.[/vc_column_text][vc_column_text css=”.vc_custom_1455799712386{margin: 8px !important;padding: 16px !important;background-color: #eacce9 !important;border: 4px dotted #ea38f7 !important;}”]
The Course
Our postnatal Pilates class is your ideal start back into exercise after the birth of your baby. Your body has been through a lot during the nine months of pregnancy and it takes some work to get your pre pregnancy body back to normal.
Ceri will guide you and help you to strengthen and realign your body in the correct way, ensuring that if you have any physical issues to work with it is done in an appropriate and safe way. Whilst we all feel the same and desperately want to regain our shape it is so important to regain stability in our pelvis and strengthen our core muscles.
You have your Mummy job to do which can be physically demanding and the exercises in the class are designed to help with this too!
This class is most definitely your best start back on the road to body recovery. Babies are welcome -we have ‘Nanny Jennie’ who helps watch over them at the back of the studio and you can join other new Mums on the journey of Motherhood. Numbers are limited so booking is essential.[/vc_column_text][/vc_column][vc_column width=”1/3″ css=”.vc_custom_1455796546322{padding: 15px !important;background-color: #fce5fc !important;}”][vc_images_carousel images=”2079,2081,2083,2085,2087″ onclick=”link_no” custom_links_target=”_self” mode=”horizontal” speed=”5000″ slides_per_view=”1″ autoplay=”yes” hide_pagination_control=”yes” hide_prev_next_buttons=”yes” img_size=”221×423″ title=”Alice’s Journey”][vc_column_text]Alice who has always been fit joined Cerisport during her pregnancy and continued through postnatal, showing a dedicated journey of fitness.
1.) Alice before pregnancy – looking very trim!
2.) Alice on her wedding day
3.) Blooming in pregnancy
4.) A few days after birth, Alice looking proud and well
5.) A few months after birth and already looking back to her pre-pregnancy figure. WELL DONE ALICE!
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CERISPORT & ME ~ A review from a happy mum!
New mum, Lisa.
GOOD FOR THE BODY…
While I can’t claim to have been a fitness fanatic pre-pregnancy, when low blood pressure became a feature from my 2nd trimester, meaning I was unable to undertake any cardio activity, I did become frustrated at not being able to exercise. I was acutely aware that it wasn’t good for me not to really move for 9 months.I’d always dismissed Pilates in the past, I’m not proud to admit that, for me, the word ‘pilates’ went hand in hand with the word ‘pensioner’ 😳- but I couldn’t have been more wrong. Pilates has left my core stronger than ever and has changed my body shape dramatically. I can’t believe that I look better post-pregnancy than I did before I’d had my son.
…GOOD FOR THE SOUL
What I’d not anticipated in attending in the pre and post-natal pregnancy Programmes run by Cerisport, was the host of other benefits that came with it too.Ceri’s pilates classes brilliantly prepare you physically for motherhood, but I also found real benefit in the relaxation in pre-natal pilates. It helped me to wind down and actually take a moment to think about me and my baby, rather than rushing around in a busy job.
Motherhood can be tough on you both physically and mentally, with the potential to leave you feeling quite isolated. But sharing the experience with other expectant mums at the studio really enhances the whole programme and I count myself lucky to have made some new friends along the way.
The care and attention from both Ceri and Simon while expecting and since getting to grips with being a new mum was like having an additional support network (outside of the usual health professionals) and I not only credit Ceri for my post-natal physical condition, but also as a huge contributor to my entire post-natal wellbeing.
There seems to be a lot of pressure on new mums…as if it isn’t tough enough looking after a new baby we are expected to spring back into shape and to get our jeans back on as soon as possible! I would prefer to encourage you to respect your post-natal body and what it has just been through and take sensible and safe action to regain your pre pregnancy shape. This is a time to enjoy your new baby and allow your body to recover from pregnancy and child birth. Motherhood naturally places physical demands upon your body and exercising the correct way will help you deal with these demands.
The most important exercises in your early post natal time are exercises to help you regain stability in your pelvis and back and to help strengthen the muscles deep in the core working from inside to out. Your joints are vulnerable for some time due to the effects of the hormone relaxin which has been present in your body during pregnancy. This hormone has relaxed ligaments and fibrous tissue therefore becoming less stable around your joints. It is so important that your body is fully ready for more strenuous activity to avoid complications in the future.
Unfortunately it is easy to overlook the risks of taking part in unsuitable activities that can lead to long term physical problems when you are keen to get your body back but there are certain methods of exercise that are considered inappropriate in early post natal participants.
Below I have listed these activities and explained why they are best avoided until the foundations have been laid by exercising correctly during this vulnerable time. This of course will vary from person to person depending on previous exercise experience, whether you have any post natal complications and will also depend on whether you have had a caesarean:
- High impact exercise such as running or high impact aerobics – your joints are still unstable due to the effects of the hormone relaxin during pregnancy..this could lead to injury.
- Buggy jogging– this has implications for the safety of both Mum and baby…even with a buggy specifically designed for this purpose. Therefore this is considered as an inappropriate activity.
- Depending on the type of cross trainer or stepper machine this type of cardio vascular training may be inappropriate as it can require a high degree of pelvic movement.
- Strength training – this should be avoided until joint and lumbopelvic stability has been gained. Working to failure will be detrimental to the joints and stabilising muscles and may compromise spinal safety.
- Vibration training – this is definitely inappropriate for breast feeding Mums! Because of the lack of specific research relating to vibration training for post natal women this activity should be approached with caution.
- Boot camps / hiit interval training– because the general theme is a full on workout combining interspersed circuit training moves (curl-ups, burpees, star jumps, jogging, press-ups etc) this is not appropriate for post natal women until joint stability and been regained, breast feeding ceased and fitness improved in a more controlled setting.
- Developmental stretching – relaxin present during pregnancy means that joints will have a greater range of movement and if you overstretch it may result in overstretching of ligaments.
- Abdominal curls and inappropriate abdominal strengthening exercises– are an absolute no no as the first job with the rectus muscles that run up and down the front of the body is to gently shorten them and regain core strength deep inside the abdominal area.
- Studio martial arts style classes – a powerful, dynamic workout performed to music more appropriate from approximately six months after delivery., longer if breastfeeding. Its explosive, athletic style requires a large degree of lumbopelvic stability, while rapid, jabbing-type movements may compromise joint safety.
- Any lead activity where the instructor is not specifically trained to prescribe the appropriate exercises for post natal clients.
[/vc_column_text][/vc_column][/vc_row][vc_row css=”.vc_custom_1455797869212{margin: 8px !important;border-width: 4px !important;padding: 16px !important;}”][vc_column width=”1/1″][vc_separator color=”purple” style=”dotted” accent_color=”#f69af9″][vc_column_text]Whilst it is important to wait until you have had a satisfactory post natal check up before recommencing formal exercise, which will normally be six weeks after the birth (longer if you have had a caesarean) you can definitely make a start on working on your pelvic floor, deep postural muscles and regaining your pre pregnancy posture. This is a guide to help you get started as soon as you feel ready…
[tabby title=”PELVIC FLOOR RECOVERY”]
Whilst your pelvic floor (PF) may be the last area you feel like working on due to soreness gently exercising the muscles can help healing and aid recovery by increasing blood flow and nutrients for tissue repair. Pelvic floor exercises (PFE) will help reduce pain and discomfort to the perineum and assist edges of a cut or tear to close together. It is just as vital to continue with PFE after a caesarean delivery as even though the muscles have not been through the same trauma during delivery, relaxin has increased elasticity of the muscles and they have still supported the weight of baby for nine months!
Starting your PFE soon after delivery is advised and you will find it easier to recruit the muscles if you are well practiced previously! It may be easiest to practice the exercises lying on your back or side as there is less load on the PF but adopting a good natural alignment as this is more beneficial to recruitment.
The ‘fast’ exercise is often generally easier to do, particularly if there has been trauma to the area.
Tighten and lift the PF as high as possible in one quick contraction. Release immediately. Aim to repeat 8-10 times. The aim is to try to perform each contraction of the PF with the same speed and strength as the first. Breathe out as you lift, in as you release. Keep the body straight and avoid tightening the bottom muscles. Also avoid pushing down on the release.
When you are ready try the ‘slow’ PFE
Working in any position that is comfortable, draw the PF up slowly thinking of every part of it. Breathe out. Hold for a few seconds then release and lower with control. Repeat 8-10 times.
With both of the exercises just do what you can, take your time to build up to the 10 repetitions. It is better to practice more regularly than aiming for more repetitions. Gradually try to incorporate lifting the PF during every day activities, especially when laughing, sneezing or coughing. These exercises are for life so hopefully you have
practiced them during your pregnancy too…sometimes using a ‘reminder’ is useful…for example when you are doing something that you regularly do in your day, it could be cleaning your teeth or making breakfast but aim to practice at least half a dozen times a day!! I promise you it will be worth it..and will help you avoid problems associated with a weak PF! And of course…there may be a next time too!
[tabby title=”RE-EDUCATION OF TRANSVERSUS ABDOMINIS”]
This can start as soon as you feel ready with gentle recruitment of the TA (transverses abdominis) which is the deep postural muscle that plays a big part in stabilising the pelvis and lower back. Locating this muscle isn’t so easy after birth, particularly if you have had caesarean delivery. If you have practiced Pilates or similar before and during your pregnancy it will be easier as you have got the muscles into practice.
Locating and activating TA can be done in a variety of positions- stand or sit to begin in an upright position feel just inside your hip bones at the front of your pelvis. Move your fingers diagonally down a couple of cm into the soft area of the abdomen gently pressing in. Cough a few times-you should feel the muscles tighten. Then try to create the same feeling, no coughing this time by drawing in away from your fingers. That’s it!! It is a subtle and minimal movement. Try doing the same in various positions – on your back, on your side etc. Try and use this when you are going about your daily Mummy duties, especially for lifting and carrying.
[tabby title=”THE RECTUS ABDOMINIS”]
The first job with these muscles is too encourage them to shorten before starting any strength work. If you perform exercises that put pressure on these muscles it could result in the abdomen ‘doming’ and also if you have diastasis recti you could encourage a wider split in the muscles and cause long term issues. A check should be performed to check the gap before strength work begins on the abdominal muscles.
Instead practice pelvic tilting, drawing the pubic bone towards the naval to begin with – on your back is the best position to practice this. The movement should be small and controlled with no tensing or gripping and you should breathe out on the tilt and in as you release the tilt. Progressions follow and you must ensure that these are taught to you by a qualified post natal instructor.
I know it seems minimal but it is wise to be patient and let your body and preferably a teacher guide you. If you do the ground work it will pay off!
[tabby title=”LASTLY”]
LASTLY stand and sit tall as much as possible to help you switch on your postural muscles…if you are Pilates practiced try and remember your posture check.
So I have covered the first three things you can do as soon as you feel ready after the birth of your baby. It is great if you can make time to do these exercises but also go with how you feel. Don’t punish yourself for giving your baby all your attention and not practicing your exercises as often as you would like. You will be tired and in your new role as a Mum, completely in awe of the new little bundle you have carried in your tummy for all those months and coping with this huge change! Luckily though you can work your pelvic floor any time…while you feed your baby, while you cuddle them and while you walk proudly with your buggy!!
There are other exercises you can work towards doing which I will cover going forward. You may experience tight neck, back and shoulders from bending over feeding and changing and other muscles may tighten due to inactivity first of all…lots can be done to help with this and other issues that may arise. I hope that you can join me at my post natal classes so that I can help you safely regain your pre pregnancy body!
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Once you join the Pregnancy Pilates classes you will be given a PASSWORD to LOG IN to our Pregnancy Pilates Member Area. In here you will find more information concerning Exercises, Nutrition and Well-Being.
Places are limited for our Pre and Post natal Classes – please contact us to
book your place on our next course. Call: 01525 406087 or Email: info@cerisport.co.uk
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