WHAT IS PILATES ? Pilates is a form of exercise which aims to train your body and mind to be strong, flexible and balanced.exercise
WHAT HAPENS IN PREGNANCY During pregnancy,weight will be added in the abdominal region. This weight gain will produce excess strain on lower back, which will change to back pain.
HOW DOES PILATES HELPS IN PREGNANCY Pilates concentrate on CORE muscles and pelvic floor muscles. improving the strength core and pelvic floor muscle will helps to prevent back pain and helps in healthy delivery.
THE PRINCIPLES WHENEVER WE STARTS A PROGRAMME, THERE SHOULD BE SOME BASIC PRINCIPLES.
WHAT ARE THE PRICIPLES 1. CONCENTRATION IT is nothing but creating awareness about movement and body. 2. THE BREATH Next to concentration,important thing breath, here we breath out for effort.
3. THE GRIDLE OF STRENGTH :This incorporates three main areas - the back, the abdomen and the buttocks. The upper back can be a major seat of tension but when you learn to move the arms correctly (from the middle of the back rather than the shoulders), this tension will disappear. Nearly every Pilates exercise begins by drawing the navel gently towards the spine. This both strengthens the traverse abdominal muscles so that you will - eventually! - regain a flat stomach, and protects the back against undue strain during the exercise. The third element in this girdle of strength is the buttock muscles.
4. FLOWING MOVEMENTS Pilates is not based on sudden, jerky movements. Instead, one position flows as slowly and naturally as possible into the next. You move rhythmically, your pace set by your own breathing and this warms the muscles and makes them lengthen out rather than bunch and bulk up.
5. RELAXATION This is an important element of the method at any time but none more so than during pregnancy. During pregnancy, you are often overwhelmed with feelings of tiredness. This final relaxation will help to restore flagging energy levels and, just as crucially, to induce a more tranquil state of mind.
- During the pregnancy, it is safe to do the core exercises of Pilates, many of which require you to be on your back and abdomen. If at any time you are uncomfortable during a Pilates exercise, you must stop immediately. - You should not hold your breath and strain as that could cause your heart rate to drop dangerously. Other risks to doing Pilates exercises in early pregnancy include having high blood pressure, heavy vaginal bleeding, blood clots and abdominal pain or contractions.
where does Pilates play major role ? answer to this is DIASTASIS RECTI What is DIASTASIS RECTI ? The separation of rectus abdominals along the course of linea alba into two halves. When it occur ? It occur during 20 th week or before.
Pilates role Pilates will improve the strength, thereby it help to prevent or to reduce severity Pilates improve the core muscle strength, thereby secondary complication like back pain and umbilical hernia is prevented
The safety precaution should be followed during Pilates to avoid diastases recti Avoid strong contraction of rectus abdominals against gravity Avoid lifting your head or leg upward, while lying supine as well as during plank and push up position
first you have to concentrate on transverse abdominals muscle rather than rectus. Contraction of transverse abdominals, will help you to hold rectus muscle together and avoid separation. Other important of transverse is to help in forceful expiration during push up period of labor.