Title:

Healthy Pregnancy: Pilates Helps Expecting Mothers

Word Count:
795
Summary:
There has been a recent surge of interest for Pilates in the health and industry
fields. The one group of people who should really be interested in this form of
exercise is expecting mothers. If you'd like a smoother pregnancy, then it's o
f your best interest to read this article.
Keywords:
Pregnancy, Pilates, Health, Fitness, Pregnant women, expecting mothers, Tracey M
allett
Article Body:
Most people think of Pilates as a new form of exercise because of its recent sur
ge of popularity in the fitness and healthcare industry. In reality, Joseph Pila
tes 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 i
n 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 phy
sical injury. Here, he began devising exercise apparatuses to rehabilitate the p
atients by taking springs from the beds and rigging them to create spring resist
ance and "movement" for the bedridden. This system formed the foundation for his s
tyle of body conditioning used today.
In many ways, Pilates equipment today is not much different than it was back the
n. 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 ch
allenge 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, at
hletes, physical therapy patients and fitness enthusiasts have relied on this Pi
lates method to attain and stay in top physical form.
The benefit of Pilates movement therapy exercises for women thru pregnancy and po
st-partum is mostly misunderstood. Simply put, Pilates is a safe and effective a
pproach 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 t
ransversus 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 b
ody during the pregnancy and nursing stages. Lateral breathing also inherent in
Pilates fitness, which improves rib cage mobility when the range of motion in th
e diaphragm is limited due to the high position of the baby in the third trimest
er.
Back pain is a common side effect of pregnancy. Unless the abdominal muscles, pe
lvis and spine are strengthened, problems with the back can occur. Strengthening
the transversus abdominus (abs) through guided Pilates movements will not only i
mprove back pain and postural alignment, but will aid women during labor for a m
uch quicker & safer delivery. Research has shown that activation of the transver
ses abdominus also activates the pelvic floor, keeping these muscles strong and
supple for the birthing process. This can also help with any incontinence that y
ou may experience during and after pregnancy.
The nature of movement in Pilates exercise is low impact and allows pregnant wom
en to exercise effectively without experiencing any undue stress on the now lax
joints, or an increased heart rate. Pilates also involves many stretching and to
ning exercises that helps to maintain hip flexibility and stamina, which is esse
ntial 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 t
o hang from. Pilates exercises also can be performed on a mat with small props s
uch as pillows or cushions which supports the head, the magic circle, foam rolle
rs 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 se
ated 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 minute
s, 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 w
unda chair. It involves sitting on a small stool with springs attached to a leve
r and pushing the lever down with your feet. This Pilates movement provides cond
itioning for the legs and activation of the abdominal muscles, which stabilize t
he pelvis.
Remember its very important that your Pilates instructor is certified and has exp
erience in working with pregnant women.