Posts Tagged ‘Helps’

Most people think of Pilates as a new form of exercise because of its recent surge of popularity in the fitness and healthcare industry. In reality, Joseph Pilates 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 in 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 physical injury. Here, he began devising exercise apparatuses to rehabilitate the patients by taking springs from the beds and rigging them to create spring resistance and “movement” for the bedridden. This “system” formed the foundation for his style of body conditioning used today.

In many ways, Pilates equipment today is not much different than it was back then. 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 challenge 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, athletes, physical therapy patients and fitness enthusiasts have relied on this Pilates method to attain and stay in top physical form.

The benefit of Pilates’ movement therapy exercises for women thru pregnancy and post-partum is mostly misunderstood. Simply put, Pilates is a safe and effective approach 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 transversus 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 body during the pregnancy and nursing stages. Lateral breathing also inherent in Pilates fitness, which improves rib cage mobility when the range of motion in the diaphragm is limited due to the high position of the baby in the third trimester.

Back pain is a common side effect of pregnancy. Unless the abdominal muscles, pelvis and spine are strengthened, problems with the back can occur. Strengthening the transversus abdominus (“abs) through guided Pilates movements will not only improve back pain and postural alignment, but will aid women during labor for a much quicker & safer delivery. Research has shown that activation of the transverses abdominus also activates the pelvic floor, keeping these muscles strong and supple for the birthing process. This can also help with any incontinence that you may experience during and after pregnancy.

The nature of movement in Pilates exercise is low impact and allows pregnant women to exercise effectively without experiencing any undue stress on the now lax joints, or an increased heart rate. Pilates also involves many stretching and toning exercises that helps to maintain hip flexibility and stamina, which is essential 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 to hang from. Pilates exercises also can be performed on a mat with small props such as pillows or cushions which supports the head, the magic circle, foam rollers 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 seated 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 minutes, 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 wunda chair. It involves sitting on a small stool with springs attached to a lever and pushing the lever down with your feet. This Pilates movement provides conditioning for the legs and activation of the abdominal muscles, which stabilize the pelvis.

Remember it’s very important that your Pilates instructor is certified and has experience in working with pregnant women.

If you pregnant, it is natural that you will have several questions in your mind about pregnancy symptoms, exercise, diet and what to do and what not to do during pregnancy. Moreover, the first thing that comes to your mind is whether it is safe to exercise during pregnancy, as you want to stay fit and in shape but without compromising on the health of your unborn baby.

Exercise During Pregnancy – Myth Broken

It is a myth that exercising during pregnancy can be harmful to the unborn as well as the mother. In fact, exercising during pregnancy is beneficial for both the mother and the child, as it not only reduces physical discomfort, but also reduces stress and labor length. Here is a list of general frequently asked questions with answers about exercise during pregnancy:

Is It Safe To Do Workouts During Pregnancy?

Working out during pregnancies is not only safe but also healthy if you do not have any complications during the pregnancy period. However, it is recommended to consult your doctor or mid-wives and take their approval.

Why Is Exercise Necessary During Pregnancy?

As per a research, working out or mild exercise during pregnancy helps in reducing backaches and swelling of ankles, and constipation, which are some of the most common problems faced by pregnant women. In addition, it also gives energy and makes you feel fresh.

Does Exercise Help During Pregnancy?

The answer is ‘Yes’. Exercising during pregnancy promotes muscles, strength, and endurance, thereby, helping the mother to carry the weight gained during pregnancy.

I Do A Rigorous Workout. Is It Safe During Pregnancy?

According to a study in the American Journal of Obstetrics and Gynecology, healthy, well-conditioned women who exercised before pregnancy may continue to do so throughout pregnancy, without compromising their baby’s health or development.

For How Long Should I Exercise?

The workout should be approximately 45 minutes long and should include warm-ups, the actual workout and cool downs.

What Precautions Do I Need To Take While Exercising During Pregnancy, As I Had Never Worked Out Before?

Talk to doctor or midwife, and as far as you have the permission to proceed from them, you can engage yourself in mild exercise, like walking or swimming.

Immediately After The Birth Of My Child, What Exercises Can I Do To Regain My Shape?

Make sure you are physically ready before you start with the process of regaining you shape. Once you think you are fit to start with the exercise, begin with stretching and firming exercises and then gradually adding to the second set of exercises.

Just remember that you need to follow normal exercise safety aspects like, drinking lots of water, stopping immediately if you feel any pain etc. Most importantly, remember to speak to your doctor before starting any exercise regime.