The postpartum journey can often feel a bit foreign when it comes to adjusting to your new world. Re-learning your body after carrying your precious bundle may also be something that takes time getting used to. More important than rushing back to the gym is the ability to strengthen the foundation of what allows us to maintain a healthy, able body. Each woman’s journey is different when it comes to implementing movement back into the daily routine, and it should always be done in an intentional and purposeful manner. Postnatal Pilates offers a host of benefits that can assist new mothers with reconnecting to their bodies in a way that is gradual, safe, and enjoyable.
1. Helps to Improve Postnatal Posture
There are countless changes that the body goes through during pregnancy as baby is developing. The shoulders begin to round more due to increased breast size. The pelvic floor may begin to tilt forward, causing the lower back to become tight. Additionally, the center of gravity becomes shifted due to the growing belly which can also create postural changes.
The beauty of Pilates is that it allows for us to work our spine in all ranges of motion – forward flexion, extension, lateral flexion, and rotation. Over time, this leads to improved spinal health, increased strength of the deep abdominal muscles, and greater awareness of our posture. Since posture is key in everything from our day-to-day activities to our overall alertness, such benefits from postnatal Pilates can be advantageous to an improved overall quality of life.
2. Incorporates Deep Breathing and Mindfulness
Six principles make up the foundation of Pilates, and ‘breath’ is one of them. Connection to the breath helps to keep energy flowing through the body as we execute movements. Breathing patterns may change during pregnancy due to physiological adjustments. For example, things such as hormonal changes and increased pressure of the uterus on the diaphragm may increase the difficulty of breathing. Additionally, outside of pregnancy, it is easy to get accustomed to shallow breathing. This typically excludes deep inhalations or full expansion of the lungs. Through postnatal Pilates, we are better able to re-focus on intentional breathing. This helps us to bring increased fresh oxygen into the body and stimulate the internal organs while disconnecting from outside distractions.
3. Supports Reconnecting to and Strengthening the Pelvic Floor
As the belly grows during pregnancy, increased pressure is placed on the pelvic floor. This, alongside the pressure that is created from nausea, sickness or coughing may lead to the pelvic floor muscles weakening over time. Another major part of Pilates is the emphasis on maintaining a neutral spine or neutral pelvis during a large portion of the exercises. The ability to recognize what our neutral spine positioning feels like and to maintain it throughout our day allows for us to keep our pelvic floor in its ideal position. Plus, deep breathing also allows us to connect to and stimulate the pelvic floor, as it is responsive to our deep inhales and exhales. Over time, these positive effects may help to prevent discomforts and inconveniences related to pelvic floor dysfunction.
4. Involves Gentle Core Movements
During pregnancy, the outermost layer of our abdominals, the rectus abdominis muscles (commonly referred to as our abs or “six-pack”), separates to allow for the belly to grow. Diastasis Recti (DR) occurs when these muscles overly separate from one another, causing for there to be a lack of tension across the abdominal wall. This can create issues with function, pelvic floor stability, and back pain, to name a few.
Pilates is suitable for a wide range of fitness abilities, and there are countless moves that can be useful to new mothers who may be experiencing similar issues. It is particularly important, especially when just starting out, that postnatal exercise routines are not overly extreme or intense, as they may do more harm than good to the core, pelvic floor, and joints. Postnatal Pilates can be an excellent way to re-introduce a physical activity regimen while being attentive to the specific needs of the body during this time.
It is particularly important, especially when just starting out, that postnatal exercise routines are not overly extreme or intense, as they may do more harm than good to the core, pelvic floor, and joints.
5. Enhances Overall Body Awareness
Like Yoga, Pilates is considered a mind-body exercise and allows for us to especially tune in to the movements we are performing, why we are doing them, and how to do them correctly. Over time, this can translate to our everyday actions, as well as our thought process when it comes to physical activity. Additionally, as mentioned earlier, with the center of gravity changing during pregnancy, balance is also compromised, notably as the baby continues to grow. Postnatal Pilates can help with tapping back into that awareness as it relates to balance and your body’s place in space as it adjusts during the postpartum phase.
Creating and bringing life into the world is one of the most marvelous gifts to experience and witness. It is also a delicate time when the body should be treated with love and care, and the postnatal journey should be treated the same. Selecting exercise methods which re-energize the body’s foundational strength rather than weaken it are highly encouraged, and postnatal Pilates can truly assist in that process.
Rashida A. Marshall, MS is the creator of AFIYA Magazine, a digital health and lifestyle publication for Black women. This creative venture grew out of her love for learning, teaching, and sharing valuable wellness information to help improve the quality of life. Rashida is also a Pilates and dance instructor specializing in women’s health.
