Congratulations on your pregnancy!
Being pregnant is for most women an exciting time, and your body will go through a lot of changes over the next few months. We’ve developed our Prenatal Pilates program to help you adapt and prepare yourself physically for the stresses that pregnancy, labour and childbirth will place on your body. Our Prenatal Pilates guidelines have been designed in conjunction with women’s health physiotherapists to keep you and your baby safe. By exercising gently, with a series of safe, supportive and nurturing movements you will be able to enjoy your pregnancy, labour and child rearing even more.
As your pregnancy progresses, things will change in your body and mind, and of course every woman’s experience of pregnancy is unique, so please talk with your Prenatal Pilates teacher about your specific needs regularly as your pregnancy progresses. This way, we can adapt your Prenatal Pilates program to suit your individual needs. We also recommend you talk with your health care professional before you start Prenatal Pilates during your pregnancy.
Prenatal Pilates classes at Wellcentred
Prenatal Pilates classes and/or individual sessions will provide you with a nurturing, renewing practice that will safely strengthen your body for childbirth, focusing on back and pelvic floor muscles . The specifics of your program will vary from week to week, as your body and your energy levels change throughout your pregnancy. Our classes are small (limited to 6 clients only), and we have very experienced teachers that will help you any way they can.
Our Prenatal Pilates program is quite unique as we not only incorporate small props, we also use the Pilates Reformer.
Benefits of Prenatal Pilates on the Reformer
1. Prenatal Pilates on the Reformer Increases Postural Awareness While Strengthening Arms & Legs
During pregnancy, your body changes daily. As the baby grows, its added weight can pull the lumbopelvic region (i.e. lower back and pelvis) into an exaggerated curve, affecting center of gravity and balance. As your breasts become larger, the spinal curves in the upper and middle back can also become more exaggerated. As these curves increase, so does the stress on the surrounding muscles and joints. Each exercise session on the Reformer redefines what ideal alignment looks and feels like for you. Once that is established, the Reformer exercises will effectively strengthen and support your body through all phases of your pregnancy.
2. Prenatal Pilates on the Reformer Emphasizes Closed-Kinetic-Chain Exercises.
Hormonal changes during pregnancy create an increase in ligament and joint laxity throughout the body and most significantly in the lower back and sacral area. Therefore, long-levered, open-chain exercises are not recommended. On the Reformer, the gliding carriage allows movement through a full but controlled range of motion while keeping the arms and legs grounded for a safe and effective workout.
3. Prenatal Pilates on the Reformer Offers a Large Variety of Exercise.
As your pregnancy progresses, it will become more challenging to find a comfortable position. The variety of exercise options available on the Reformer allows you to work in 4-points (hands and knees), seated, reclined, kneeling and side-lying positions.
To view our Prenatal Class timetable, please click here.
To book an individual session, please click here.