We have commented several times on the importance of exercising during pregnancy because of the advantages that both mom and baby gain. Of course, they cannot be exercises that require strenuous physical exertion, so the Pilates method It is an ideal gym for these months.
For those who do not know, Pilates is a technique created by Joseph Pilates over 90 years ago that incorporates the union of Eastern and Western exercises based on harmonic and fluid movements.
It is a low impact, delicate practice that strengthens the muscles without overloading them and improves flexibility. Emphasis is placed on the integral control of the muscles of the body in a balanced way while remaining aware of the body-mind connection.
What benefits does Pilates bring to the pregnant woman?
• Helps strengthen muscle tone, fitness and, above all, very important in pregnancy and at any stage of life, to achieve a psycho-physical well-being between the body and the mind.
• One of the great advantages of Pilates is that it helps improve body posture, essential to support weight gain in pregnancy.
• Stimulates body blood circulation, favoring the arrival of nutrients and oxygen to the baby through the blood.
• It helps to know and control the body itself, one of the premises, I think, to have a good birth.
• Like all physical exercise, it favors the development of the baby.
• Helps relieve some discomforts typical of pregnancy such as back pain, lumbago, edema, constipation, cramps and varicose veins.
• The strengthening of the abdominal wall is a great help when expelling the baby, causing shorter deliveries and reducing the possibility of caesarean section.
• Likewise, the strengthening of the pelvic floor favors vaginal delivery and reduces the risk of episiotomy (perineal cut to facilitate the expulsion of the baby). In addition, it decreases the symptoms of postpartum incontinence.
• Breathing control, one of the maxims of pilates, favors labor and contributes to relaxation.
• After delivery, recovery is faster.
Any pregnant woman can practice the pilates method, except for medical contraindication. However, it is recommended to start practicing once the typical discomforts of the first trimester have disappeared.
It is not advised to start practicing it in the first weeks of pregnancy if the woman had not been practicing Pilates since before becoming pregnant. That is, women who have had pre-pregnancy training can do this during the first trimester, but not those who start in the first three months.
In the second and third trimesters, all women can practice Pilates, both on the ground and on machines, provided they are supervised by a professional who will adapt the most appropriate exercises for their condition.
In which cases is it contraindicated?
• Pregnancy-induced or poorly controlled hypertension • Premature rupture of membranes • Premature labor • Incompetence of the cervix or common abortions • Bleeding (of any type) • Placenta previa • Intrauterine growth retardation • Maternal diabetes • Maternal heart disease • Restrictive lung disease
The doctor will evaluate if the pregnant woman can perform physical exercise in the case of suffering from: Hypothyroidism or hyperthyroidism, acute pneumopathies, anemia, systemic infection, extreme fatigue, discomfort or musculoskeletal pain, abdominal diastasis, uterine contractions or excessive obesity.
Once the baby is born and after a reasonable time to begin physical activity, the Pilates Method is very effective as a postpartum recovery exercise. It is ideal because on the one hand it will help you to return to your physical state more quickly and on the other, you can practice it with your baby.
