How functional is your pelvic floor and does it support you during post-natal workouts?
It is a fact that we are all spending more time at home these days so squeezing in a high quality training session while your new little treasure is watching has become the new normal.
Are you doing your Kegels? How many times have you been asked this question ladies? Did you know that there are three different muscles that are required to work and co-contract for optimum support? Did you know that the position you are in while performing your Kegel’s also matters? At Unified Pilates, we first and foremost learn how to breathe efficiently in order to decompress and expand your ribs. It brings awareness to the role your
Deep core stabilizers
Inner thigh muscles (Adductors) play in restoring pelvic floor health.
Following the birth of your baby, your body goes through many adjustments as your center of gravity changes. Along with the added postural demands of caring for a young baby, we must pay attention to take a progressive approach to rebuilding control and strength.
You have been cleared to exercise by your doctor and are at least 6 weeks post natal. What do I do next?
Continue with your Pelvic Floor work is my answer each and every time, as it is your hammock of support in your pelvis upon which your other core muscles will need to rely. So the question you should ask yourself before you pick up your desired activity again post-natal is: Have I done enough work on my pelvic floor and deep core to be able to support it? You should also be checked by your doctor or women’s health professional, whether you present with a diastasis recti and how much of a separation you have.
The role of breath work in Pilates can release stress and anxiety for new mum's.
It all starts with breathing. It is our first principle of movement in Pilates.
“Above all, learn how to breathe correctly.”– J.H. Pilates.
Pilates will bring your awareness to your breathing diaphragm and how it coordinates with your pelvic diaphragm. Post-natal Unified Pilates also focuses on relaxation and flowing movement sequences which can help ease post natal anxiety.
Taking time out for yourself is an important commitment you make to assist your journey to recovery. When you are feeling ‘’overwhelmed’’, it can be a lonely place and I would like women to know that there is something they can do about it.
Does your post-pregnant body need some TLC?
Did you know that there are many different exercise that refer to your ‘’Kegel’s’’? Your pelvic floor is complex and just like any other exercise, they way you perform them can have a massive impact on your outcome. We specifically focus on getting familiar with the shape of our pelvis and the muscles that support your pelvis in movement.
Do you have trouble releasing tension in your body?
Do you suffer from low back tightness?
Neck and upper back discomfort are common complaints in women caring for a young baby and indeed throughout every stage of pregnancy.
Are your abdominals stretched out and weak and in need of some urgent attention?
Would you like to restore healthy movement, improve your pelvic floor strength and explore the role your posture plays in moving better?
Would you like learn how to breathe efficiently and reduce overall stress and anxiety?
Understanding where you need to focus your attention to release some tension and strengthen the deeper core musculature gently and in a structured manner can really help along the way. At Unified Pilates, we work in small groups, so you can feel comfortable but also not feel alone on your journey and supported by the group and your Instructor every step of the way. Being a new mum can be a challenging time in your life, especially with the added difficulties of navigating a world where we are asked to limit our social interactions. If you would like to learn more about our specific post natal Services and how to join our Reform. Perform. and Evolve. progressive classes, then contact us today.