Post-Natal Pilates

 I have recently launched a new website www.myfitphysio.com where you can access postnatal classes for general recovery, and individual programmes called MyFit Prolapse and MyFit Diastasis for anyone who has these specific issues. 

In-person classes are taking place in Cratloe Community Hall in blocks of seven classes on Friday at 11am. Booking is required, please give me a shout to book in or to ask any questions about the class. The next block is starting on Friday the 25th March, and is fully booked. Please give me a shout if you would like to book in for May 20th 2022.

I conduct postnatal check ups if you are unsure about any aspect of your postnatal recovery particularly if you are experiencing symptoms of pelvic floor dysfunction or are unsure of how to activate your core or pelvic floor. 

THE EFFECT OF PREGNANCY ON YOUR CORE:

There is no better example of our core under fire than pregnancy and beyond! If we look at the core’s individual components we can see how every aspect is placed under strain during pregnancy, and disrupted and sometimes injured during delivery.

1) The Diaphragm ( breathing muscles) that form the top of the core: During pregnancy the baby starts to take up extra room as the pregnancy progresses. This leads to reduced movement of the diaphragm as it becomes squashed by the baby and this is one of the reasons that you feel breathless after doing the simple activities like climing the stairs. You are likely to compensate for this lack of movement by using your other breathing muscles ie those around your chest and neck and this is a more inefficient way of breathing

2) Your abdominal muscles: This is more obvious as you notice your tummy growing week by week during your pregnan. Pregnancy hormones, particularly Relaxin, allow your muscles, fascia, ligaments to stretch to accommodate your growing baby so stretching of the tummy muscles is a normal part of pregnancy. People sometimes panic is they think they have a gap between their tummy muscles during pregnancy but this is common in over two thirds or pregnancy as the stretch happens along the bellies of the tummy muscles as well as at the linea alba which sits at midline between the bellies of the tummy muscles. Most of the recovery of tummy muscle shape occurs in the first year after pregnancy.

3) Your pelvic floor: The research says that one in three women who have had a vaginal delivery may suffer from urinary incontinence ( i.e involuntarily leakage of urine) and one in five women who have had a caesarean section, so it is obvious that the pelvic floor suffers during pregnancy and delivery, whether it is a section or vaginal delivery. Your pelvic floor forms the base of the core and has to carry the weight of your growing bump as well as perform its usual tasks such as carrying your usual weight around and maintaining bladder and bowel control. Whether or not you suffer from incontinence during pregnancy is so important to maintain a strong pelvic floor for the future to prevent things like urinary incontinence and pelvic organ prolapse.

4) Your lower back muscles: With the increased load in the front of your body, your lower back muscles need to work harder to maintain your normal upright position during standing, walking etc. Some pregnant women tilt their pelvis forwards during pregnancy, others tilt it backwards; either way this changes the loading through your back muscles and puts them under extra pressure.

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  Unfortunately due to Covid 19 I have had to cancel all my Pilates classes. There are so many online options for postnatal exercise that I have decided to focus on my clinic and individual postnatal assessments and exercise presciption. I have recently launched a new website www.myfitphysio.com where you can access postnatal classes for general recovery, and individual programmes called MyFit Prolapse and MyFit Diastasis for anyone who has these specific issues. There is a FREE programme for 0-6 weeks postnatal if you have very recently had a baby.

THE EFFECT OF PREGNANCY ON YOUR CORE:

There is no better example of our core under fire than pregnancy and beyond! If we look at the core’s individual components we can see how every aspect is placed under strain during pregnancy, and disrupted and sometimes injured during delivery.

1) The Diaphragm ( breathing muscles) that form the top of the core: During pregnancy the baby starts to take up extra room as the pregnancy progresses. This leads to reduced movement of the diaphragm as it becomes squashed by the baby and this is one of the reasons that you feel breathless after doing the simple activities like climing the stairs. You are likely to compensate for this lack of movement by using your other breathing muscles ie those around your chest and neck and this is a more inefficient way of breathing

2) Your abdominal muscles: This is more obvious as you notice your tummy growing week by week during your pregnan. Pregnancy hormones, particularly Relaxin, allow your muscles, fascia, ligaments to stretch to accommodate your growing baby so stretching of the tummy muscles is a normal part of pregnancy. People sometimes panic is they think they have a gap between their tummy muscles during pregnancy but this is common in over two thirds or pregnancy as the stretch happens along the bellies of the tummy muscles as well as at the linea alba which sits at midline between the bellies of the tummy muscles. Most of the recovery of tummy muscle shape occurs in the first year after pregnancy.

3) Your pelvic floor: The research says that one in three women who have had a vaginal delivery may suffer from urinary incontinence ( i.e involuntarily leakage of urine) and one in five women who have had a caesarean section, so it is obvious that the pelvic floor suffers during pregnancy and delivery, whether it is a section or vaginal delivery. Your pelvic floor forms the base of the core and has to carry the weight of your growing bump as well as perform its usual tasks such as carrying your usual weight around and maintaining bladder and bowel control. Whether or not you suffer from incontinence during pregnancy is so important to maintain a strong pelvic floor for the future to prevent things like urinary incontinence and pelvic organ prolapse.

4) Your lower back muscles: With the increased load in the front of your body, your lower back muscles need to work harder to maintain your normal upright position during standing, walking etc. Some pregnant women tilt their pelvis forwards during pregnancy, others tilt it backwards; either way this changes the loading through your back muscles and puts them under extra pressure.

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