From preparing your body for childbirth and minimising the risk of complications to improving your quality of sleep and managing stress – exercise is essential and beneficial to your health at every stage of your pregnancy. However it is important to understand the changes your body is going through, to safely and effectively keep your body moving through each trimester.
You may experience morning sickness, general fatigue, stiffness through the body and a feeling of heaviness as your body grows a baby. These experiences are different for everyone, however the power of Pilates is that it can be suitable for anybody, and when practised consistently, can help to subside these feelings or support your physical and mental health during this time.
It’s no secret that effective and consistent exercise can help to balance and strengthen your body to minimise the risk of injuries, pain and imbalances. During pregnancy, your body is making adjustments to allow space for your baby to grow and prepare your body for childbirth.
- Your body will release the hormone relaxin which brings more fluidity to your joints, muscles and tendons – allowing your body to grow and change. With this brings instability, it’s important to check in with your body at this stage, avoid exercise which raises your heart rate or pushes you off balance.
- Your pelvis will start to move forward and your spine extends. This may bring discomfort in your spine and hips. Your lungs are restricted as your baby grows – check in and reconnect with your breathing.
- Your chest and stomach is growing which can impact your balance but also create tightness through your chest, shoulders and neck. It is important to release tightness in your chest and shoulders to minimise pain and discomfort.
Benefits of exercising during pregnancy:
- Support your heart health and general fitness which is essential for childbirth and during the postpartum period.
- Exercise is proven to improve your overall physical and mental health. Consistent exercise will keep your health in check, minimising complications during childbirth as a result of poor health.
- Boosts your mood and energy levels. Exercise releases endorphins to boost your happiness and help with stress management.
- Your blood pressure may rise during pregnancy – exercise will help to maintain a stable blood pressure.
- Release back and pelvic pain and tightness. As your body grows, your pelvis and back are restricted and moving out of neutral position. Exercise will help to relieve this tension and bring everything back into neutral.
- Improve quality of sleep.
- Support postpartum recovery. Maintaining your strength, health and fitness during your pregnancy will benefit your postpartum recovery. You will have the strength and stability required for carrying, feeding and nurturing your newborn. Pelvic stability, strong glutes, arms and inner thighs will help to support your abdominal reconnection.
