Are there any age restrictions for postnatal Pilates?
age restrictions for postnatal Pilates
Exercise is a crucial protective factor against chronic diseases, so most people, especially women, want to start exercising as soon as they can after childbirth. But the trauma of childbirth, whether vaginal or Caesarean, and the subsequent recovery can make it difficult to return to normal exercise. If you were a regular exerciser before pregnancy, or you delivered vaginally and without complications, you may be able to go back to your normal workouts sooner, but only if your doctor says it’s okay. For most new mums, however, the best option is to work with a postnatal Pilates East Sheen instructor who knows how to modify exercises for the postpartum body and can help you gradually build strength in your core.
If you had a C-section, it will be even longer before you feel ready to start exercising again. It’s a good idea to ask your midwife or GP at your six-week appointment if you are cleared to start working out again. Then, try to stick to the Physical Activity Guidelines for Americans, which recommend at least 150 to 300 minutes of moderate-intensity exercise per week.
The main reason for not exercising right away is that your abdominal muscles will be weaker than they were before pregnancy, and your pelvic floor is likely to be less stable as well. Leaking wee (stress incontinence) can also be a problem for some new mothers, and you can help prevent this by starting your exercise routine with pelvic floor exercises.
Are there any age restrictions for postnatal Pilates?
Some postnatal classes allow you to take your baby along, which is a great way to bond with your little one while getting a workout in. Some instructors will also be able to check for diastasis recti, which is a separation of the muscles on either side of your abdomen that can lead to back problems. This is common in women who have had a C-section, and it can be exacerbated by certain types of exercises, like those that require forward flexion, or those that place extra pressure on your belly button and pelvic area.
Pilates can help you to strengthen your core and build muscle in the hips, shoulders and back, which can alleviate pain in these areas and give you more energy. It also teaches you to sync your breath with movement, which helps oxygenate your muscles and brain. In addition, the gentle movements in Pilates can help to increase your circulation, which can be helpful for sleep-deprived new mothers.
In fact, a recent study found that doing a series of at-home Pilates exercises was more effective than other forms of exercise in relieving postpartum fatigue in mothers. The researchers suggest that the mind-body connection in Pilates works in tandem with the nervous system to help you create new brain-body connections that improve your ability to deal with fatigue after birth. It’s worth trying it for this reason alone! If you don’t have access to a Pilates studio, you can find Pilates videos online and watch them in the comfort of your home.