Post Natal Pilates is one of the best forms of self-care moms can do, promoting total-body alignment, better posture and enhanced awareness of your “new” post-baby body, which work hand in hand to prevent issues like lower-back pain and shoulder and neck tension. The intentional deep breathing during Pilates oxygenates both the muscles and the brain, which translates to increased mental clarity and patience. The boost in circulation you’ll get from engaging in Pilates movement will energize your body from head to toe.
Even if you just have 10 or 15 minutes, you can unfold your mat with your baby next to you and do a quick mat workout.
What Are The Benefits Of Postnatal Pilates?
Whether you’ve experienced a vaginal delivery or a cesarean, most postnatal Pilates mat exercises will be appropriate. Once your doctor gives you clearance to begin movement, Pilates can help accelerate the healing process, boosting blood flow and oxygenation to help repair damaged muscles like the transverse abdominis (your deepest abdominals that form a “corset” around your torso) and the obliques (your waist). It’s important to go at your own pace and to seek the guidance of a Pilates instructor experienced in postnatal Pilates.
Is Postnatal Pilates Safe?
Doing Pilates or another form of moderate exercise after birth is a safe and effective way to address any aches and pains still lingering from pregnancy and from the physical and mental demands of being a new mother. Although most experts advise waiting six to seven weeks to begin working out, gentle Pilates-based movement and deep breathing can help increase mobility and circulation right after baby arrives. Since Pilates is mind-body movement, it also works in tandem with the nervous system to make new brain-body connections, which is essential to the natural healing process.
Some Recommendations
Precautions and Modifications
If you’re not able to work with a postnatal Pilates instructor, it’s important to understand which Pilates exercises are inappropriate for the post-baby body. The majority of new mothers have a forward kyphotic (slumped) posture, the result of holding and feeding baby and having full breasts. Before you engage in any form of back extension, focus on opening your chest and shoulders. That way, you’ll reap the benefits of back-bending without injuring your body.
Exercises to Avoid
Exercises that might be counterproductive for the postnatal body include anything that causes extra intra-abdominal pressure like planks, push-ups and sit-ups. If you enjoy lifting weights to supplement your Pilates, opt for lighter weight, especially while squatting or doing deadlifts.
C-section
If you’ve had a C-section, make sure to ease into your Pilates practice, gently reintroducing abdominal work and only progressing when you’re fully ready. Only you know your body and what you’re feeling, so let it be your guide.
Postpartum Stress
Pilates is a great way to manage postpartum stress, which is the anxiety that many mothers experience in the weeks or months after childbirth. Even doing just 10 minutes of mindful movement like postnatal Pilates can help reduce stress, improve sleep quality and make you feel invigorated, both physically and emotionally. Motherhood, especially when it’s your first time, can be challenging. Postnatal Pilates is effective for both your body and mind.
