These days, more and more doctors are recommending that their pregnant patients stay active throughout pregnancy. In fact, many doctors recommend Pilates. It's a good idea...in theory. Many of the key components of the Pilates Method – breath capacity, functional use of the abdominal muscles, flexibility, balance, etc. – are great during pregnancy. However, almost all of the choreography in the Pilates repertoire is not; most of it is actually dangerous. But prenatal Pilates, taught by a qualified teacher, can be one of the best things you do to stay strong and flexible, prepare for labor and delivery, and to just feel good in your ever changing pregnant body. Here are some don’ts and do’s to keep you safe and feeling good in whatever way you choose to stay active throughout your pregnancy.

 

 

A major component of most Pilates exercises, the C-Curl, runs into several obstacles during pregnancy. The most obvious obstacle of course being the small human floating around in the abdomen. Whether it's lying down, sitting, or standing, the C-Curl simply isn't comfortable during the last half of pregnancy. The baby, and all the fluid and extra tissue that comes with it, puts a lot of pressure on the contents of the abdomen. The C-Curl feels like replacing your abdomen with a large cardboard box and then trying bend it. It just gets in the way. The abdominal muscles themselves are also displaced during pregnancy. This displacement combined with the weakening of ligaments throughout the entire body due to pregnancy hormones, sets the stage for a very common (although it shouldn't be!) condition called Diastasis Recti (or Diastasis Rectus Abdominus). This is a separation of the abdominal muscles down the center of the abdomen. It occurs when muscles can no longer stretch to accommodate the abdominal contents (baby). Crunches or C-Curls are the most common way to cause this split. Symptoms of Diastasis Recti include back pain, pelvic floor dysfunction, new digestive trouble, an “innie” navel suddenly becoming an “outie”, or a bulge in the abdomen when the abdominal muscles contract. If severe, or left untreated, diastasis recti can cause herniations in the abdomen and require surgery. Diastasis Recti is treatable, but recovery is often slow and tedious and will delay overall recovery from pregnancy. But, Diastasis Recti is preventable! Exercising the abdominals properly during pregnancy and recovering them gradually after are hugely important. A C-Curl is not the way to do that.

 

The majority of choreography on the Mat, Tower/Cadillac, and Reformer is done lying on the back. But, between 16 and 20 weeks, your baby has grown to a weight that can put too much pressure on a large vein called the inferior vena cava. The vena cava is the major blood vessel that moves deoxygenated blood out of the lower portion of the body and returns it to the heart so it can be re-oxygenated and sent back out into the body. The pressure of the baby “sitting” on this vein can cause dizziness, nausea, and a drop in blood pressure. It requires an upright incline of 45º to guarantee safety in this position. There are no pieces of Pilates apparatus that are positioned at 45º that do not require a C-Curl.

 

Holding balls, towels, and Magic Circles between the knees are often recommended by well-meaning fitness instructors desperate to find modifications for the prenatal clients that turn up in their classes, but this incredibly common modification is one that can do some of the most lasting damage. There is an almost immovable joint that brings the right and left sides of your pelvis together at the pubic bone: it is called the pubic symphysis. The ligaments and cartilage that hold the joint together are vulnerable due to pregnancy hormones. When the legs squeeze the ball/towel/Magic Circle/etc., it acts like a fulcrum. Think of a pair of chopsticks pivoting around your finger – as one end of the sticks squeeze together to pick up a piece of food, the other end widens. Only at the other end of your fulcrum is a weakened ligament in an area of the body with A LOT of nerves. Pain from disruption in the pubic bone is call Pubic Symphysis Dysfunction. And it can cause mild discomfort to extreme pain. Unlike muscles or tendons, ligaments and cartilage don't heal easily, if at all. Once damaged, pubic pain can linger for years after childbirth.

 

 

Studio Flo Pilates offers Prenatal and Postpartum Pilates. These classes are more than just a workout. In a dedicated class, you can also learn strategies for staying safe in other active areas of your life. Once you learn what is good for your pregnant body and what could be potentially harmful, you can better make your own modifications in your other activities. Plus, classes full of other pregnant women are a great place to meet new friends in the same boat. Create a support network of women that can last into maternity leave, and get advice from 2nd time moms.

 

In any group class, private lesson, or personal training session always ask about your instructor’s background, specifically with prenatal and postpartum fitness. Now is not the time to be shy. Working with a professional who does not have an extensive knowledge of what your body is going through could cause more harm than good. Don’t be afraid to take a break from a teacher or trainer that you’ve been working with for a long time if they don’t have a special background. You can always come back when you’ve recovered from your pregnancy.

 

Because of relaxin and other pregnancy hormones, it is unlikely you’ll gain strength or tone during your pregnancy. Try not to be discouraged by this. Keep your muscles and joints moving to stave off stiffness and muscle atrophy. You’ll come back stronger after your pregnancy if you keep active during. One of the key philosophies to the Pilates Method, fewer reps but of quality movement, is perfect in pregnancy. Fewer quality movements can make your body feel good, and strong, and help to avoid joint damage. Stretching should also be limited to the “feels good” range. Over stretching while the joints in the body are vulnerable can do lasting damage, but gently stretching muscles can relieve fatigue and stiffness.

 

Don't be scared by all of these do’s and don’ts. Just be mindful, and find a qualified instructor to guide you through it. You know best how you’re feeling. If something feels uncomfortable or strange, just avoid it. Staying active in pregnancy is a great thing, and the right Pilates program can help you do that.

 

- Lanette Weninger

Director of Education/Master Instructor