Updated: Jul 14, 2021
Let's catch up with some Pre and Postnatal information for Pilates exercise! There has been plenty of interest over the last few years. Here's a quick review:
🤔There are many postural and musculoskeletal changes in the pregnant woman and this will impact their health and wellness. This is why we need to understand these changes and prescribe appropriate exercises for each changing trimester and postpartum.
🤰Pregnancy is broken into 3 trimesters. Tri meaning three (from Latin roots). There are never 4 trimesters, only three. After delivery, there is a period of time call postnatal. I like to think of this as lasting 6 months or until breastfeeding stops. (Breastfeeding keeps the production of the hormone Relaxin being produced thus continuing to affect the musculoskeletal system)
🤮Nausea and vomiting (morning sickness) are most common in the first trimester of pregnancy, this usually subsides in the following trimesters.
🤢Hyperemesis gravidarium is when nausea and vomiting are constant and continues throughout pregnancy. Women may require hospitalisation and put on a drip due to dehydration. Pregnancy loss may also occur.
😫The first trimester is 0 - 13 weeks. Women feel tired during this first trimester. Energy usually returns in the second trimester and this is the best time to maintain a regular Pilates practice. Possible SIJ dysfunction and Pubic Symphysis Pain. Urinary frequency.
♥️ The second trimester is 14 - 27 weeks. Constipation is common, this is why it is essential to exercise as this will assist in moving things through! Postural changes with increased curves in the spine. Lower back pain, thoracic pain and neck pain are common. Possible separation of the linea alba. Heartburn. Indigestion.
👶The third trimester is 28 - 40 weeks. Women become more breathless due to the pressure on their lungs from the expanding uterus. The ribcage also lifts up to allow more space for the baby to grow.
If you are interested in leaning more about working with Prenatal and Postnatal clients please check out my course!