Benefits of Prenatal Pilates
Benefits of Pilates
Significant changes during pregnancy
- Breathing: The breathing rate increases during pregnancy. The diaphragm is raised due to the change in the placement of the rib cage, which can increase oxygen consumption by 15-20%. This increase can cause the body to work harder to maintain adequate oxygen levels to the developing fetus. This may alter the availability of oxygen to the women in the exercise, resulting in the decrease in resistance and shortness of breath.
- Joints: Hormonal changes contribute to joint laxity which may increase the risk of injury and soft tissue weakness. Be affected ligaments of the spine, especially the lumbar and sacral area. The main hormone of pregnancy is relax.
- Body temperature: Avoid exercise in hot weather and pay special attention to good hydration during exercise.
- Incontinence: 64% of women suffer incontinence during pregnancy, which can be reduced by strengthening the pelvic floor muscles. Pilates exercises are very effective to help prevent incontinence by strengthening the pelvic floor muscles and stimulation of its fibers.
To take into circumstances account
- Rectal Diastasis: Connective tissue that connects both sides of the rectus abdominis, called linea alba can be separated due to excessive stretching of the abdominal wall and hormonal changes during pregnancy. This usually occurs in late pregnancy but may occur from 12 weeks.
Be contraindicated movements like flexion, extension and rotation.
Supine hypotensive syndrome: When in a position lying on her back the uterus may compress the vena cava, causing oxygen levels fall in the fetus and the mother. This may occur from 12 weeks but is more common after 20 weeks, between the second and third quarters. If she suffers dizziness should lie on the left side, which will minimize pressure on the vena cava.
It is safe to exercise lying on both sides, sitting, standing or semitumbada, but in the second and third quarters not lying on her back.
- Diastasis Symphysis Pubis: The pubis can be separated or relax affecting the integrity of the pelvic girdle and sacroiliac joints, this is due to hormonal changes and joint laxity.
Avoid excessive stretching and work in the adductors and abductors. Keep small ranges of motion. Be careful when sitting sometimes compromises the pubis, then you’d better sit at the customer on a raised surface or Stability Ball, as this reduces the work pressure or pressure-relieving fours.
Benefits of Pilates during pregnancy
- Helps maintain the correct weight.
- It helps regulate the management of fatigue.
- Maintained or slightly elevated muscle tone and endurance.
- Improves posture.
- You can improve sleep.
- Helps prevent back pain and urinary incontinence.
- Reduces the risk of blood clots, varicose veins, leg cramps and swelling of these.
- Increases and improves body awareness to correct faulty body mechanics.
- Prepare the upper body for the demands of caring for the baby and for the demands of lactation.
- Prepare the lower body to the demands of increased weight.
- Prepare the pelvic floor to support the weight gain, birth and sex during pregnancy.
- It improves mood, body image and reduces postpartum depression.
- Help to recover before the figure after childbirth.
Contraindications for pregnancy pilates
- High blood pressure.
- Headache with blurring of vision, pain in the side.
- Placenta previa.
tags: changes during pregnancy
, hormonal changes during pregnancy
, hot weather
, joint laxity
, late pregnancy
, pelvic floor muscles
, rate increases
, rectus abdominis
, rib cage
, sacral area