Navigating exercise following pregnancy may seem like a daunting task- there are so many options to choose from. Where should one even start? Pilates is a wonderful place to begin for full body toning and connection of strength training with the breath.
Pilates was first established by Joseph Pilates in 1926. It is a form of exercise focusing on concentration, control, centering the body, fluidity, precise movement, breath, imagination, intuition, and integration. These pillars of Pilates help to connect the mind and body through a series of exercises of many levels, appropriate and tailored for each individual who chooses to participate.
You may be thinking, do I have to spend hundreds of dollars to join a studio and use expensive equipment? The answer is absolutely not. Pilates can be done from the comfort of your own home, through body weight and light-weight mat work. Exercises can be modified for each and every person, to allow for pain free exercise and strengthening.
Research has shown that Pilates can be beneficial specifically for those in the postpartum population to help prevent maternal fatigue, postpartum depression, and overall abdominal and pelvic floor muscle length and strength. Pilates in combination with specific Pelvic Floor Muscle Training (PFMT) can help to facilitate a connection between the breath and overall strength. Pilates can provide relief of unpleasant symptoms during the first trimester, provide stability when the hormone relaxin starts to set in, and can provide abdominal stability and awareness of the pelvic floor. During the postpartum time frame, once cleared by a medical professional to resume exercising, Pilates can provide a gentle way to introduce movement back into daily or weekly routines. Mind-body focus of Pilates can be an additional method for adjusting to new aspects of life following a pregnancy.
By combining Pilates exercises with education surrounding pelvic floor anatomy, postpartum women’s health can be improved. We can target immune, nervous, mental, and physical aspects of the care of postpartum women to make for a more successful transition into motherhood.
Sources:
Ashrafinia, F., Mirmohammadali, M., Rajabi, H., Kazemnejad, A., Haghighi, K. S., & Amelvalizadeh, M. (2015). Effect of Pilates exercises on postpartum maternal fatigue. Singapore medical journal, 56(3), 169.
Culligan, P. J., Scherer, J., Dyer, K., Priestley, J. L., Guingon-White, G., Delvecchio, D., & Vangeli, M. (2010). A randomized clinical trial comparing pelvic floor muscle training to a Pilates exercise program for improving pelvic muscle strength. International urogynecology journal, 21(4), 401-408.
Dillard, D. M. (2013). Perinatal Pilates. International Journal of Childbirth Education, 28(1).
Mazzarino, M., Kerr, D., Wajswelner, H., & Morris, M. E. (2015). Pilates method for women’s health: systematic review of randomized controlled trials. Archives of physical medicine and rehabilitation, 96(12), 2231-2242.
Siff, L. N. , Hill, A. J. , Walters, S. J. , Walters, G. & Walters, M. D. (2020). The Effect of Commonly Performed Exercises on the Levator Hiatus Area and the Length and Strength of Pelvic Floor Muscles in Postpartum Women. Obstetrical & Gynecological Survey, 75 (4), 227-228. doi: 10.1097/OGX.0000000000000792.