Moms Only Pilates

By Suzanne Koval, MSPT

Women go from pregnant to postpartum in a matter of hours, which places an enormous amount of stress on their bodies.  Many women become overwhelmed with the thought of recovering their bodies and returning to their pre-pregnancy weight and fitness levels.  Each woman has different healing times, especially if different interventions were necessary such as Caesarean section, so it is important to tailor exercise programs based on individual needs.

Partum Me!® is a program that can help new moms regain core stability, safely progress abdominal strength, and reactivate the pelvic floor.  The programs are designed by a physical therapist and include Pilates-based exercises that can be adapted for home practice.  Moms Only Pilates allows you to restore your body, meet other moms, and commit to improved female health!

Getting Back Your “Six Pack” After Pregnancy: What You Need To Know

By Ada Wells, PT,
Owner of ProBalance
www.ProBalancePT.com

During pregnancy, hormones and excessive stretching of the abdominal tissues from the growing fetus can create a split in the “6-pack” muscle (rectus abdominus) of some women.  This condition is known as diastasis recti.  While it may be difficult to prevent this condition during pregnancy, there are exercises that are helpful to facilitate the healing process particularly in the postpartum period.  Learning how to properly contract the deep abdominal muscles (core muscles) is key.

Before initiating an exercise program in the prenatal and/or postpartum periods, women should perform a check to see if they have the split.  A physical therapist can instruct women in how to test for a diastasis.  This is important as certain exercises such as traditional sit-ups should be avoided, otherwise it can delay healing or make the condition worse.  Partum Me!® at ProBalance can help new moms regain core stability, safely progress abdominal strengthening, and reactivate the pelvic floor using a Pilates-based exercise program designed by a physical therapist.

Surviving Pregnancy With Pilates

By Ada Wells, PT,
Owner of ProBalance
www.ProBalancePT.com

Pregnancy is a wonderful, yet physically taxing event in a woman’s life.  Pilates affords the opportunity to improve muscular strength, endurance, and flexibility necessary for pregnancy and delivery.  Pilates can facilitate good posture and increase upper body strength in preparation for infant care.  In addition, the improved awareness and control of the pelvic floor musculature can ease the mother’s pregnancy, delivery, and recovery.

Before beginning or continuing any exercise program during your pregnancy, it is important that you first discuss the topic with your OB/Gyn.  Then, ensure that your Pilates instructor has the proper training to address the special modifications recommended for expectant mothers.

ProBalance now offers group Prenatal Pilates mat classes, designed by a physical therapist.  Gift certificates for Prenatal and Postnatal sessions are a perfect shower gift for that “mother-to-be”. 

Do’s & Don’ts of Post Partum Exercise

By Suzanne Koval, MSPT

Do

Drink Water
It is important to stay well hydrated during exercise, especially if you are nursing.

Be Consistent
Avoiding cramming will allow the body to readjust slowly and without injury.

Get Rest
Extreme post partum fatigue can limit a successful exercise routine.

Evaluate Your Tummy
Check for split abdominals (diastasis) or have a physical therapist teach you how.

Ask Questions
Get the green light from your physician about returning to exercise and discuss any special concerns you have.

Take Timeout
Focus on you and your health & well being. Don’t neglect yourself.

Seek Support
Find a physical therapist or Pilates instructor with prenatal and postpartum experience to guide you through the early stages.

Don't

Don’t Flex
Keep flexion of the torso (sit-ups) out of your work out for 6 months.
Focus on the obliques and your deep abdominals first.

No Overhead
No headstand type exercises for 2 months post partum.  There is danger of developing an embolism due to the ‘openness’ of the vagina.

Don’t Diet
Eat smart, nutrient rich foods and focus on recovering your energy.

No Running
Running is high impact and puts stress on the pelvic floor.  Pelvic floor strengthening should be done before resuming a running routine.