Pilates in Pregnancy - Certification Programs · 2017-04-21 · Pilates in pregnancy is suitable...
Transcript of Pilates in Pregnancy - Certification Programs · 2017-04-21 · Pilates in pregnancy is suitable...
Pilates in Pregnancy
Libby Stevens
14th August 2015
Brisbane, Australia
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Abstract
This student paper provides an understanding of the process of pregnancy and the
physical changes that occur within the female body. It addresses the three
trimesters and the conditions that may occur, and provides exercise examples using
the Basi Block System. The research reveals that the pregnant body will sway from
ideal alignment, however it is important to strive for good postural positioning.
Exercises will need to be modified for the client and it is important that both teacher
and client are aware of the conditions that are associated with each stage of
pregnancy. Pilates in pregnancy is suitable for most clients from the beginning to the
last weeks of pregnancy, however if a client is new to Pilates whilst pregnant, it
would be advised that they checked with their pregnancy provider before
commencing. The Basi Block System ensures the whole pregnant body receives a
safe workout.
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Contents
3. Anatomical Description
6. Why Choose Pilates as Your Form of Exercise During Pregnancy
8. Case Study
10. Conclusion
11. Bibliography
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Anatomical Description
The woman’s body undergoes many changes during pregnancy. The anatomical
systems, skin, breasts, abdomen and other areas change, and it is important that
the Pilates instructor and client are aware of the changes occurring.
The Respiratory System
The respiratory rate rises to compensate for increased maternal oxygen
consumption, which is needed for the uterus, the placenta and the foetus. As a
result the client may feel out of breath. (Healthline).
Cardiovascular System
The system readjusts, increasing blood volume, more blood vessels grow, and the
pressure of the expanding uterus on the larger veins causes the blood to slow in its
return to the heart. As a result there is an increase in the cardiac output, elevated
resting heart rate, decreased blood pressure (second trimester). (Healthline).
Gastrointestinal System
As the uterus enlarges, it rises up and out of the pelvic cavity. The action displaces
the stomach, intestines, and other adjacent organs. Progesterone causes relaxation
of the lower esophageal sphincter. As a result the client may experience
constipation, reflux and heartburn. (Healthline).
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Changes in the Breasts
Breasts may become larger and tender due to the increased levels of hormones,
estrogen and progesterone. The nipples may stick out and by the third trimester,
colostrum may start to leak. (Healthline).
Endocrine System
Hormonal changes readjust the entire body system. The placenta acts as a
temporary endocrine gland during pregnancy, it produces large amounts of estrogen
and progesterone. It serves to maintain the growth of the uterus, helps to control
uterine activity, and is responsible for many of the maternal changes in the body.
Pregnant women may feel warmer due to increased hormonal level and basal
metabolic rate. (Healthline).
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Abdomen
During the second trimester the abdomen starts to expand and the uterus will be
close to the ribcage by the end of this trimester. The client may ache on either side
as the abdominal wall and ligaments stretch. (Healthline).
Urinary System
The growing uterus puts pressure on the bladder, urethra and pelvic floor muscles
which may result in the client needing to frequently urinate. (Healthline).
Musculoskeletal System
The spine continues to realign to maintain balance. This produces a shift in posture
with exaggerated lumbar lordosis towards late pregnancy. Increased laxity in the
ligaments, caused by an increase in relaxin, contribute to back pain and pubic
symphysis dysfunction. The pelvic bones loosen to prepare the body for labour and
birth. (Healthline).
(Quizlet) (Isis Chiropractic)
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Leg Cramps
Caused by carrying extra weight, compression of blood vessels, excess in
phosphorous, a shortage of calcium or magnesium and an increase in pregnancy
hormones. (Healthline).
Swelling
Feet and ankles may swell due to an increase in fluid.
Changes in Body Weight
On average a pregnant woman will put on between 12 and 17 kilograms.
Why Choose Pilates as Your Form of Exercise During
Pregnancy?
The Pilates Studio with a Basi Qualified Instructor is a safe environment to be in
whilst pregnant. The woman will receive a full body work out in a low impact
environment and can continue to strengthen the abdominal muscles and pelvic floor
to prepare for the birth of her child. This will also lead to a faster recovery
postpartum.
During pregnancy, the female body can dramatically change, causing the posture to
sway from ideal which may lead to back pain. By practicing Pilates, the woman may
alleviate this pain as she continues to increase her abdominal strength which will
support her back. The instructor should always try to achieve neutral pelvis and
alignment. Pilates can also assist in improving circulation and relieving sciatic
discomfort.
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Each pregnant woman is different and it is important that the instructor does not
apply the same assumptions to each client. Each trimester will have its own
recommendations and limitations but it is important that the instructor is in tune
with the ability of each individual body. Modifications will need to be introduced as
the woman progresses further into her pregnancy.
During the first trimester it is important to focus on core strength. Correct alignment
and strengthening will be important as preparation for the next two trimesters.
In the second semester the woman’s abdomen will be noticeably bigger and she
may find it harder to move with ease. This trimester should be focused on
conditioning the pelvic floor and maintaining stabilisation. At this stage the client
should not be spending too much time lying supine, using a pregnancy wedge is a
great apparatus to use at this stage. Forward flexion of the torso is not advisable at
this stage either due to an increased risk of abdominal separation.
By the third trimester the pace should be slowed down due to an increase in the
woman’s heart rate. Stretches should be restricted to certain limits as ligaments are
now looser due to the amount of relaxin being produced. Focus should continue to
be on stability of the spine and pelvis. Focusing on the breath will place the pregnant
woman at ease and prepare her for breathing her way through labour.
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Case Study
Libby Stevens, 35 year old, female, 2nd pregnancy. Excessive swelling of feet and
ankles, sciatic pain down right buttock and leg, developed carpal tunnel syndrome in
third trimester. Has been a Pilates student for four years. Am currently in my third
trimester.
Conditioning Programing for Third Trimester
Block Exercise Comments
Warm Up – Fit ball Pelvic Tilts
Hip Circles
Lateral Breathing
Seated on a fit ball, hands interlaced behind head On fit ball hands on hips Seated on fit ball
Foot Work – Wunda Chair
Parallel Heels Parallel Toes V Position Toes Open V Heels Open V Toes Calf Raises Single Leg Heels Single Leg Toes
As the client should no longer lie supine, foot work is best done on the chair
Abdominal Work – Cadillac
Bottom Lift with Roll Up Bar
Client is still stable in the pelvis and hips, cannot achieve maximum lumbar flexion but is still achieving sufficient spinal articulation
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Hip Work – Avalon Step Barrel
Frog Openings Scissors Helicopter Hip Abduction Hip Abduction with Extension
Client is still comfortable in this position – would cut out first 4 exercises in the series should client not be able to get into position
Spinal Articulation – Wunda Chair
Pelvic Curl Abdominal control and hamstring strength
Stretches – Pole Series Shoulder Stretch Overhead Stretch Side Stretch Spine Twist
Stretching out shoulders, chest and obliques
Full Body Integration 1 - Reformer – Stomach Massage Series
Round Back Flat Back Reaching
Use open v toes stomach
Arm Work – Reformer – Arms Sitting Series
Chest Expansion Biceps Rhomboids Hug-A-Tree Salute
Could cross legs to maintain trunk stabilisation and flat back
Full Body Integration 2 - Cadillac
Kneeling Cat Stretch
Focusing on core stability and strength
Leg Work - Cadillac Squats Ensure biceps stay active whilst doing squats
Lateral Flexion/Rotation – Wunda Chair
Side Kneeling Stretch Client still has enough room to go into side flexion
Back Extension - Mat Cat Stretch Incorporate other stretches afterwards
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I have developed this programme as the client has been practising Pilates for four
years and has great body awareness. The results being that the client will receive a
full body workout, with slight modifications that will create strength and tone needed
in preparation for labour and birth. It is a low impact and suitable to the later
pregnancy. If the client hadn’t ever practiced Pilates before, more modifications
would need to be made and some exercises completely left out.
Conclusion
Pilates is gentle enough to practice throughout the entire pregnancy whilst building
strength and creating tone. The focus lies upon pelvic stability and postural
alignment and prepares and supports the body for labour and birth. It will assist in
the recovery period postpartum and create a positive experience for any expecting
mother. Pilates exercises can be modified, providing the client with a full body
workout every session.
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Bibliography
Rosecrams, Tracy. Body Changes Through Pregnancy. Web Healthline.com,
http://www.healthline.com/health/pregnancy/body-changes-infographic
Physiological Changes in Pregnancy. Web
https://quizlet.com/12306268/physiological-changes-in-pregnancy-flash-cards/
Pelvic Pain, Dysfunction and Chiropractic Treatment. Web. Isaschriropractic.co.uk
http://www.isischiropractic.co.uk/chiropractic_pelvic_dysfunction.html