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Physiotherapy Women's Health

Pregnancy Pilates

Pregnancy Pilates includes low-impact exercises routine that can enhance your strength, flexibility, and muscle tone during and after pregnancy. It helps to improve your breathing, strengthen your deepest core muscle (transverse abdominis), glutes and your pelvic floor.

Pilates can be a beneficial form of exercise during pregnancy

During pregnancy, the body releases hormones (progesterone and relaxin) which can cause loose joints (ankle, pelvis, wrist, sacroiliac joints) 

This can lead to joint pain and instability. 

To avoid overstretching, it’s recommended to strengthen with Pilates exercises. 

Additionally, as the abdomen expands during pregnancy, it can cause Diastasis Recti, a separation of the abdominal muscles, which can result in back pain, sacroiliac pain, and incontinence. 

How Pilates can help during Pregnancy

  • Improves core strength (transverse abdominis and multifidus muscle) 

  • Increases flexibility 

  • Strengthen and stabilise all joints (e.g. spine, wrist, ankle, sacroiliac, back) 

  • Release pubis symphysis and sacroiliac pain

  • Enhances balance and coordination

  • Reduce pregnancy incontinence

  • Promotes a healthy body relaxation, prepares for labour and delivery

  • Allows an better postnatal recovery

Pregnancy Related Assessments

Assessment of  : 

  • The Posture

  • The Muscles imbalance (weak and overactive muscles)

  • The Spine curve 

  • The Pelvis alignment 

  • The Severity of abdominal separation 

Pregnancy Exercises  

  • Core activation and strengthening (transverse abdominis) 

  • Progression of core strengthening exercises

  • Low pressure and impacts exercices (for the pelvic floor) 

  • Target weak muscles groups 

  • Stretch the overactive muscles 

  • Exercises to improve balance and coordination

  • Specific stretches to align the pelvis 

  • Breathing exercises

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