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One of the most challenging but most rewarding journeys a woman can embark upon is that of childbirth. No two pregnancies are the same whether it differs from woman to woman or whether it’s your first or second child. Pregnancy can definitely take its toll on the body if not cared for properly and Pilates by Ness is dedicated to working with you every step of the way. Whether you are already pregnant or simply considering pregnancy, our Denver studio is ready with the proper knowledge of this Pilates Method to provide you with a safe and fun experience from start to finish.
Pilates is one of the most highly recommended forms of exercise for expecting mothers. Pre-Natal Pilates will help expecting mothers with their overall physical and mental health which can, in turn, result in a less stressful labor experience. Less stress during labor creates less stress on the baby! Pre-Natal Pilates can also help in the stability of joints as the body changes and naturally becomes less stable throughout pregnancy.
It is important to practice Pre-Natal Pilates throughout every trimester as they are very different and unique to each woman and pregnancy.Your practice can help alleviate some of the expected aches and pains that come with bearing a child such as lower back pain, sciatica, hip pain, and also help relieve pain with pubic synthesis.
Although it may not look like much is happening from the outside, there is a ton of magic working inside the body during the first trimester. You may be experiencing a lack of energy and pretty intense fatigue. Usually, morning sickness occurs in the first trimester as well. Please listen to your body and communicate with your instructor if you’re not feeling well or if a certain movement doesn’t feel right. Your Pilates practice won’t have too many modifications at this stage in pregnancy but your sessions will be based on a day-to-day basis of how you’re feeling. This is also a great time to talk about the changes that will occur later on and learn your movement modifications while it’s easier to move. The first trimester is also a good time to practice some key fundamentals like breathing techniques.
Once the fatigue wears off around the second trimester, you may feel more energy but it is important to understand pushing yourself could cause injury. So even though you may feel more energetic, it is best to make more mindful movements rather than making movements more challenging. At this point in pregnancy, your weight will start changing and your center of gravity will become different. Your instructor will help stabilize and help you find your new balance points. In the second trimester, we will move away from spending too much time on your back. This can put too much pressure on the aorta and inferior vena cava and cause dizziness and a lack of blood flow to your baby. Practicing exercises lying on your belly will differ from pregnancy to pregnancy, it will obviously not be comfortable at some point and we will modify as necessary. Movements taught in side-lying, sitting, kneeling, and standing will become your best friend at this point in your journey.
Once in the third trimester, movements tend to become a little more limited but at Pilates by Ness we promise to keep you and your baby safe and happy on the equipment. You might be feeling a little anxiety at this later stage of pregnancy and that’s totally normal. We will focus on your breathing and meditation techniques quite a bit throughout the third trimester to help ease your body as it nears labor. These techniques will also come into play during labor and hopefully help ease your experience. We will help encourage gentle lengthening and stretching with a lot of attention to detail in your range of motion. The joints have started to relax a lot in this trimester which can cause instability and become painful. At this point, your breasts are likely becoming larger and you may be experiencing back pain, this is also easily addressed in your Pre-Natal Pilates repertoire.
This is one of our favorite Pilates Method’s to teach and we want every woman to feel comfortable and safe throughout this amazing journey. We will be honored that you’ve chosen Pilates by Ness to help guide you through this amazing experience and can’t wait to get started!
