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FAMILY HEALTH

The perks of prenatal Pilates Get physical to help alleviate discomfort. by amy cadyPublished: February, 2012

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Doctors agree that for most women, exercise is a great way to feel good and stay in shape during pregnancy.     It can minimize many common pregnancy-related ailments, including nausea, back pain, fatigue, swelling and mood swings. Staying fit during pregnancy also helps new moms get back into shape after giving birth.     As the owner of ABC Pilates in Laguna Niguel (abcpilates.com), I am often asked by expectant moms about Pilates and pregnancy. Prenatal Pilates is a great option when looking for a safe way to stay in shape. It also improves flexibility, endurance, pelvic stability, muscle tone and balance, all of which are important during pregnancy and after delivery.      Your body begins to prepare for delivery from the first day of conception. Muscles begin to tighten to accommodate for the extra weight you are carrying. Ligaments and tendons loosen from the hormone relaxin, and the pelvis begins to expand. All of these things can cause instability and discomfort in your body.     Designed specifically to support the needs of pregnant women, prenatal Pilates is typically done in a studio, gym or private practice. Using modified variations of traditional Pilates, it utilizes special equipment just for pregnant clients. Instruction can range from taking a class that uses a simple mat to an equipment-based class that can experience the full range of motions Pilates has to offer.     The real benefit of prenatal Pilates, however, is the motivation it provides expectant mothers: Regular exercise can keep you strong physically and emotionally. TO STAY IN SHAPE, STRETCH & STRENGTHEN When performed in the morning, simple, controlled Pilates stretches are an easy way to get your body ready for the day. Stretching can alleviate some of the discomfort that you may experience in your neck, shoulders, lower back and hips during pregnancy.      You don’t need fancy equipment to do Pilates stretches at home. A towel, tennis ball or kitchen chair are great tools for a few key stretches. It is important that any workout is done safely and correctly.     Look online, or in a variety of Pilates DVDs and books, for the following pregnancy-friendly stretches: mermaid, side spine stretch, arch and curl, and arm work.     As always, consult your doctor before starting any new exercise program, and be sure to warm up and stretch properly. Also, never lie on your back after the fourth month of pregnancy.     Drink plenty of water before, during and after your workout, and don’t overdo it.

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