{"id":163,"date":"2017-06-21T09:55:01","date_gmt":"2017-06-21T09:55:01","guid":{"rendered":"http:\/\/www.stage.studiopilates.com\/?p=163"},"modified":"2024-07-18T09:02:30","modified_gmt":"2024-07-17T23:02:30","slug":"pregnancy-guidelines","status":"publish","type":"post","link":"https:\/\/www.studiopilates.com\/education\/pregnancy-guidelines\/","title":{"rendered":"Pregnancy Guidelines"},"content":{"rendered":"\n

Exercise is an integral part of a healthy lifestyle. It helps prevent disease, is important for healthy bones and can help reduce stress, manage fatigue and lead to a better overall quality of life. All of which are very important when there is a newborn to care for.<\/p>\n\n\n\n

Pregnancy and childbirth have a major impact on the body, both internally and externally.\u00a0During pregnancy, every system is affected, including respiratory, cardiac\/circulatory, hormonal, biomechanical and musculoskeletal. This can lead to shortness of breath, tiredness, swelling, varicose veins, postural changes and issues such as lower back pain, pelvic joint pain, carpal tunnel symptoms, Rectus Diastasis (separation of the abdominal muscles) and urinary incontinence.<\/p>\n\n\n\n

So let’s revise the pregnancy guidelines and the implications for Pilates.<\/p>\n\n\n\n

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FIRST TRIMESTER (1-12 WEEKS)<\/strong><\/p>\n\n\n\n

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The parent-to-be may be experiencing morning sickness or be feeling tired. This initial stage of pregnancy is where there is the most risk of miscarriage. Pilates is a safe exercise to perform, but the intensity needs to be lighter to avoid the body temperature and heart rate elevating too high, as this can increase the risk of miscarriage. Even in the first trimester, the amount of “sit up” abdominal exercises need to be reduced. Instead, focus more on T-zone activation and the pelvic floor muscles. Exercises like Bent Knee Fallouts and Lift Foot are great for this pelvic floor activation.<\/p>\n\n\n\n

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SECOND TRIMESTER (13-26 WEEKS)<\/strong><\/p>\n\n\n\n

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Throughout the second trimester, there are a series of positions and exercises which need to be avoided.<\/p>\n\n\n\n

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1. AVOID ALL ABDOMINAL WORK (EXCEPT DOUBLE LEG LIFT)<\/strong><\/p>\n\n\n\n


During pregnancy, we want to avoid strengthening the Rectus Abdominus. As the belly gets bigger, we don’t want the rectus to be tighter as it can cause a Rectus Diastasis. <\/p>\n\n\n\n

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2. AVOID INNER THIGH WORK<\/strong><\/p>\n\n\n\n

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We want to avoid inner thigh work because your adductors attach to your pubic symphysis (your pubic bone). When someone is in the advanced stages of pregnancy, their ligaments and joints become more lax. Many pregnant people experience some groin pain as the pubic bone starts to separate. Working the inner thighs when the pubic symphysis is already unstable can cause the pubic bone to separate even more.<\/p>\n\n\n\n

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3. AVOID PRONE POSITIONS (LYING ON THE STOMACH)<\/strong><\/p>\n\n\n\n

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At this stage of pregnancy, lying on the stomach becomes very uncomfortable as the baby is showing.<\/p>\n\n\n\n

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4. AVOID SUPINE POSITIONS (LYING ON THE BACK)<\/strong><\/p>\n\n\n\n

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Supine positions are avoided at this stage of pregnancy as many people feel nauseous or dizzy lying in this position. This is because the baby can sit right on top of the main blood vessels as they exit the spine and cause less blood to pump through. This can not only make the parent feel dizzy, but can also be dangerous as less oxygen is passed to the baby.<\/p>\n\n\n\n

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THIRD TRIMESTER (27 WEEKS TO BIRTH)<\/strong><\/p>\n\n\n\n

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During the third trimester, the parent’s posture changes dramatically due to the baby’s increased growth. A lordosis-kyphosis posture becomes more evident. For Pilates, the second trimester guidelines continue; however now avoiding ALL abdominal exercises including avoiding Double Leg Lift, as well as inner thigh work, supine and prone positions.<\/p>\n\n\n\n

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OTHER RECOMMENDATIONS FOR EXERCISING WHEN PREGNANT INCLUDE:<\/strong><\/p>\n\n\n\n

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