Pilates in Pregnancy

 

 

Libby Stevens

14th August 2015

Brisbane, Australia

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Abstract

This student paper provides an understanding of the process of pregnancy and the

physical changes that occur within the female body. It addresses the three

trimesters and the conditions that may occur, and provides exercise examples using

the Basi Block System. The research reveals that the pregnant body will sway from

ideal alignment, however it is important to strive for good postural positioning.

Exercises will need to be modified for the client and it is important that both teacher

and client are aware of the conditions that are associated with each stage of

pregnancy. Pilates in pregnancy is suitable for most clients from the beginning to the

last weeks of pregnancy, however if a client is new to Pilates whilst pregnant, it

would be advised that they checked with their pregnancy provider before

commencing. The Basi Block System ensures the whole pregnant body receives a

safe workout.

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Contents

3. Anatomical Description

6. Why Choose Pilates as Your Form of Exercise During Pregnancy

8. Case Study

10. Conclusion

11. Bibliography

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Anatomical Description

The woman’s body undergoes many changes during pregnancy. The anatomical

systems, skin, breasts, abdomen and other areas change, and it is important that

the Pilates instructor and client are aware of the changes occurring.

The Respiratory System

The respiratory rate rises to compensate for increased maternal oxygen

consumption, which is needed for the uterus, the placenta and the foetus. As a

result the client may feel out of breath. (Healthline).

Cardiovascular System

The system readjusts, increasing blood volume, more blood vessels grow, and the

pressure of the expanding uterus on the larger veins causes the blood to slow in its

return to the heart. As a result there is an increase in the cardiac output, elevated

resting heart rate, decreased blood pressure (second trimester). (Healthline).

Gastrointestinal System

As the uterus enlarges, it rises up and out of the pelvic cavity. The action displaces

the stomach, intestines, and other adjacent organs. Progesterone causes relaxation

of the lower esophageal sphincter. As a result the client may experience

constipation, reflux and heartburn. (Healthline).

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Changes in the Breasts

Breasts may become larger and tender due to the increased levels of hormones,

estrogen and progesterone. The nipples may stick out and by the third trimester,

colostrum may start to leak. (Healthline).

Endocrine System

Hormonal changes readjust the entire body system. The placenta acts as a

temporary endocrine gland during pregnancy, it produces large amounts of estrogen

and progesterone. It serves to maintain the growth of the uterus, helps to control

uterine activity, and is responsible for many of the maternal changes in the body.

Pregnant women may feel warmer due to increased hormonal level and basal

metabolic rate. (Healthline).

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Abdomen

During the second trimester the abdomen starts to expand and the uterus will be

close to the ribcage by the end of this trimester. The client may ache on either side

as the abdominal wall and ligaments stretch. (Healthline).

Urinary System

The growing uterus puts pressure on the bladder, urethra and pelvic floor muscles

which may result in the client needing to frequently urinate. (Healthline).

Musculoskeletal System

The spine continues to realign to maintain balance. This produces a shift in posture

with exaggerated lumbar lordosis towards late pregnancy. Increased laxity in the

ligaments, caused by an increase in relaxin, contribute to back pain and pubic

symphysis dysfunction. The pelvic bones loosen to prepare the body for labour and

birth. (Healthline).

(Quizlet) (Isis Chiropractic)

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Leg Cramps

Caused by carrying extra weight, compression of blood vessels, excess in

phosphorous, a shortage of calcium or magnesium and an increase in pregnancy

hormones. (Healthline).

Swelling

Feet and ankles may swell due to an increase in fluid.

Changes in Body Weight

On average a pregnant woman will put on between 12 and 17 kilograms.

Why Choose Pilates as Your Form of Exercise During

Pregnancy?

The Pilates Studio with a Basi Qualified Instructor is a safe environment to be in

whilst pregnant. The woman will receive a full body work out in a low impact

environment and can continue to strengthen the abdominal muscles and pelvic floor

to prepare for the birth of her child. This will also lead to a faster recovery

postpartum.

During pregnancy, the female body can dramatically change, causing the posture to

sway from ideal which may lead to back pain. By practicing Pilates, the woman may

alleviate this pain as she continues to increase her abdominal strength which will

support her back. The instructor should always try to achieve neutral pelvis and

alignment. Pilates can also assist in improving circulation and relieving sciatic

discomfort.

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Each pregnant woman is different and it is important that the instructor does not

apply the same assumptions to each client. Each trimester will have its own

recommendations and limitations but it is important that the instructor is in tune

with the ability of each individual body. Modifications will need to be introduced as

the woman progresses further into her pregnancy.

During the first trimester it is important to focus on core strength. Correct alignment

and strengthening will be important as preparation for the next two trimesters.

In the second semester the woman’s abdomen will be noticeably bigger and she

may find it harder to move with ease. This trimester should be focused on

conditioning the pelvic floor and maintaining stabilisation. At this stage the client

should not be spending too much time lying supine, using a pregnancy wedge is a

great apparatus to use at this stage. Forward flexion of the torso is not advisable at

this stage either due to an increased risk of abdominal separation.

By the third trimester the pace should be slowed down due to an increase in the

woman’s heart rate. Stretches should be restricted to certain limits as ligaments are

now looser due to the amount of relaxin being produced. Focus should continue to

be on stability of the spine and pelvis. Focusing on the breath will place the pregnant

woman at ease and prepare her for breathing her way through labour.

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Case Study

Libby Stevens, 35 year old, female, 2nd pregnancy. Excessive swelling of feet and

ankles, sciatic pain down right buttock and leg, developed carpal tunnel syndrome in

third trimester. Has been a Pilates student for four years. Am currently in my third

trimester.

Conditioning Programing for Third Trimester

Block Exercise Comments

Warm Up – Fit ball Pelvic Tilts

Hip Circles

Lateral Breathing

Seated on a fit ball, hands interlaced behind head On fit ball hands on hips Seated on fit ball

Foot Work – Wunda Chair

Parallel Heels Parallel Toes V Position Toes Open V Heels Open V Toes Calf Raises Single Leg Heels Single Leg Toes

As the client should no longer lie supine, foot work is best done on the chair

Abdominal Work – Cadillac

Bottom Lift with Roll Up Bar

Client is still stable in the pelvis and hips, cannot achieve maximum lumbar flexion but is still achieving sufficient spinal articulation

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Hip Work – Avalon Step Barrel

Frog Openings Scissors Helicopter Hip Abduction Hip Abduction with Extension

Client is still comfortable in this position – would cut out first 4 exercises in the series should client not be able to get into position

Spinal Articulation – Wunda Chair

Pelvic Curl Abdominal control and hamstring strength

Stretches – Pole Series Shoulder Stretch Overhead Stretch Side Stretch Spine Twist

Stretching out shoulders, chest and obliques

Full Body Integration 1 - Reformer – Stomach Massage Series

Round Back Flat Back Reaching

Use open v toes stomach

Arm Work – Reformer – Arms Sitting Series

Chest Expansion Biceps Rhomboids Hug-A-Tree Salute

Could cross legs to maintain trunk stabilisation and flat back

Full Body Integration 2 - Cadillac

Kneeling Cat Stretch

Focusing on core stability and strength

Leg Work - Cadillac Squats Ensure biceps stay active whilst doing squats

Lateral Flexion/Rotation – Wunda Chair

Side Kneeling Stretch Client still has enough room to go into side flexion

Back Extension - Mat Cat Stretch Incorporate other stretches afterwards

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I have developed this programme as the client has been practising Pilates for four

years and has great body awareness. The results being that the client will receive a

full body workout, with slight modifications that will create strength and tone needed

in preparation for labour and birth. It is a low impact and suitable to the later

pregnancy. If the client hadn’t ever practiced Pilates before, more modifications

would need to be made and some exercises completely left out.

Conclusion

Pilates is gentle enough to practice throughout the entire pregnancy whilst building

strength and creating tone. The focus lies upon pelvic stability and postural

alignment and prepares and supports the body for labour and birth. It will assist in

the recovery period postpartum and create a positive experience for any expecting

mother. Pilates exercises can be modified, providing the client with a full body

workout every session.

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Bibliography

Rosecrams, Tracy. Body Changes Through Pregnancy. Web Healthline.com,

http://www.healthline.com/health/pregnancy/body-changes-infographic

Physiological Changes in Pregnancy. Web

https://quizlet.com/12306268/physiological-changes-in-pregnancy-flash-cards/

Pelvic Pain, Dysfunction and Chiropractic Treatment. Web. Isaschriropractic.co.uk

http://www.isischiropractic.co.uk/chiropractic_pelvic_dysfunction.html