Bump to Birth | Pilates with Priya

Why is Pilates so essential for new mums?

9 May, 2014 Priya Tew

Pilates is still quite a new form of exercise in the UK. It was developed by Joseph Pilates, a German-born gymnast, circus-performer and boxer during the 1920’s. He named his method “Contrology” and it was designed to rehabilitate soldiers during the war. Later, it became popular amongst ballet dancers, then went mainstream, where now it’s suitable for just about everyone and is used by many atheletes as well as the general public.

Pilates is all about your “core” muscles, but what is that? The “core” is made up of several muscles which wrap around your spine – a bit like a cylinder. These are muscles at the front of your body (transverses abdominus/hip flexors), side (obliques), back (multifidis), top (diaphragm) and base (pelvic floor).

To find your core muscles, you just need to tighten/pull/draw your abdominal muscles in slightly. Start by breathing into your belly first, then as you breath out, draw your tummy muscles in towards your spine and keeping that light tension switched on. These muscles are slow to contract and slow to fatigue, so it means you should be able to hold your tummy muscles inwards with a low level of contraction, for a minute or two, then move an arm or a leg, or the spine, to create an unstable environment and therefore provide a challenge for the muscles.

Postnatal Posture — Pilates helps correct postnatal postural issues and targets the correct muscles.

Pilates is particularly beneficial for postnatal women (trust me I have had 2 babies and used Pilates to help me), because it targets the very muscles which get weakened by pregnancy itself eg the pelvic floor and core. It also helps you breathe better, puts your body in an optimal postural position and relieves tension in your neck, shoulders, hips and lower back from constant lifting, carrying, feeding and changing your baby. Without it you are likely to end up with all kind of aches and pains. Think about those lower back aches, those niggles in your hips, that shoulder and neck tension – Pilates can help with all of that and help relax you too. Win Win.

Top Tips for C section Recovery.

27 April, 2014 Priya Tew

Around 25% of all births in the UK were delivered by section (2008). Some women have no choice and have to have a section, for others it’s an emergency procedure and for some it’s a choice. However it happens, recovery is different to a natural birth.

What is a c-section?

It’s an incision made horizontally, just above your pubic line. Most people think the abdominal muscles are cut (I did until I researched it!) however they aren’t. It’s the outer coating of the muscle, and the connective tissue in between the 6-pack (rectua abdominis) muscles that is cut. The incision is made on the outside of your body horizontally, and then your Linea Alba is puled apart (vertically) to gain access. The Linea Alba runs vertically down your stomach, and separates your six pack muscles in half, above and below your belly button. The outside incision is then sutured back together, but the inside tissue is not.

What about my core and pelvic floor?

If you elect to have a section, there’s a misconception that your pelvic floor will be fine. You might think that because your body won’t be going through the stages of labour and pushing out a baby, your pelvic floor won’t be affected. This is where you’re WRONG! Pregnancy itself puts tremendous pressure on your pelvic floor, as the weight of your developing baby gets bigger and bigger, and therefore weakens these muscles. So, it’s still very important that you strengthen your core, pelvic floor and legs/bum muscles during and after pregnancy, even if you elected to have a section. You also want to protect and help your pelvis remain strong so Pilates style exercises are essential to help with this

When can I return to exercise after a c-section?

A c-section is major surgery, so think about how muhc recover time you would need after abdominal surgery for example, you wouldnt’ go rushing back too soon would you. Make sure you have had your postnatal check up before your return to exercise, which, depending on your Doctor’s Practice/Surgery could be 6 weeks -10 weeks. Your midwife will also keep checking you and any questions should be directed to them. I believe postnatal women should return to exercise following a c-section, after medical clearance and when they feel ready. It’s major surgery after all, and your body will need time to heal. Whenever you return to exercise you will need to build it up, don’t go straight back to the levle of exercise you used to do 😉

What is recovery like after a c-section?

After a c-section, your recover time is longer than a natural birth, you may have a loss of sensation, a numbness in your abdominals especially around the scar area, and the scar tissue itself may reduce your ability to do certain movements completely pain-free. Your pelvic floor may take a little while to activate consciously too, but keep sending the signal from your brain to these muscles, and eventually, it will switch back on, I promise.

What exercise is safe after a c-section?

Postnatal-specific Pilates-based or core exercise is probably THE best form of exercise for any new mum to be doing, regardless of the type delivery. Pelvic floor and core activation work makes up the main focus of any postnatal recovery program if you’ve had your baby via section. I always perform a “Rec Check” to see if a separation is still existent in my clients abdominals, and our classes and DVD then use re-activation and re-education exercises to the pelvic floor and abdominals to help the muscles return to their original strength and fire properly. We also work on strengthening the thighs and bum as the pelvis is often still fragile and needs supporting. Correcting your posture is also key, you wouldn’t thik it but bad posture such as hunched shoulders can affect your “mummy tummy” area from becoming strong, toned and functioning properly.

Unfortunately, there is no quick-fix cure for strengthening the abdominals following a section. It can take months of training, careful instruction and lots of homework. If your abdominals aren’t assessed and addressed early following the correct procedures and using the correct techniques, then they may stay in a weakened state for the rest of your life, which can lead to poor posture, pelvic discomfort and lower back pain. The good news though, with the right assessment, instruction and homework, it is fixable.

Our “Beyond Your Bump” DVD will give you exercises and advice to help with your recovery postnatally.

Top Tips for getting through the first 3 months with baby.

25 February, 2014 Priya Tew

Having a baby is a massive change and a massive strain physically, emotionally and mentally! It’s so completely worth it but it really is one of those times in life when you need as much help as you can get.

Having had 2 babies now I thought I would share my top tips for surviving those first few months:

Stock up your freezer before you give birth with healthy, nutritious meals, so you don’t have to worry about cooking every day. Use online shopping – it means you can shop when you want and have it delivered.
Buy in easy to make and eat snacks and foods – for example items to make sandwiches with, nuts, seeds, dried fruit, nut butters, eggs, baked beans, tuna, ham, cheese, cereal.
If friends offer to help ask them to prepare you a meal or come and help by hanging out the washing or holding baby whilst you sleep.
Nap when the baby naps – this can be hard to do as there is so much else to catch up on but sleep really is important.
Get out and get some fresh air daily, even if its just a 10 minute walk, it will boost your mood and keep you active. When you are ready try a postnatal exercise class or DVD like our one here.
Make sure you don’t skip meals and that you drink plenty of fluids. Include wholegrain starchy carbohydrate and plenty of fruit on vegetables in your diet as well as protein. You need to keep your energy levels up.
Try and get in tune with your baby and their needs. Usually they will form their own little routine of eating, being awake and active then sleeping. Along with nappy changes of course!
Try not to fit too much into a day. It can overstimulate baby and tire you out too! Not a great combination.
Remember to look after YOU – find some time for something to do without baby each week.

I hope that gives you some tips. Being a mum is the best and the hardest job 🙂

How to pick up your baby with perfect posture.

12 February, 2014 Priya Tew

Having a new baby means you really don’t spend much time thinking about yourself. It’s all about looking after that new precious bundle of love. Whilst that is so, so important it can mean that things like your posture quickly slip and a few months down the line you end up with back, neck or shoulder issues. One of the key things that can go wrong is lifting baby from the floor. It’s something that mums do all the time so important to get right. Here I demonstrate 2 ways to safely pick up your baby, using my baby as an example.

Back to the Studio…What has Pilates taught you?

19 January, 2014 Priya Tew

It’s been 4 months since baby Judah arrived and the time has literally flown by. Our team of instructors have been amazing at covering classes and I’ve enjoyed every minute of spending time being a mummy. However I’ve also been itching to get back to the studio. What has amazed me has been the journey of working on my own body postnatally and seeing how much it needed strengthening. I’m not fully back to my usual strength yet but I’m certainly well on my way.

Weight wise I’m almost back to my pre-pregnancy weight. I’m back in my usual jeans, which are a little tight but are getting looser by the week and I’ve just got a bit of a muffin top left to shift 😉 however I see that as my breastfeeding stores.

I’m now back teaching 11 classes a week plus some one to one sessions and my dietitian work. So it’s go go go. However I’m extremely lucky to have amazing clients who know I have to work around my gorgeous baby. So he is sometimes in the studio with me and has even come in for a sneaky feed during a class.

Pilates for me has been amazing. It’s taught me body awareness which means throughout preganancy and now postnatally I am really trying hard to listen to it, work out what muscles are tights, which need stretching, which need working and when to stop. For example I know I had a slight gap between by tummy muscles after birth which I’ve been ultra aware of, I’ve also got a clicky hip and shoulders from the relaxin that is kicking around my system still. It’s also the ideal exercise for me to do in between feeds as it it can be done in small chunks of time, it corrects my posture and it relaxes me. What has Pilates taught you?

Week 9 Post-baby: Picking up my trainers

29 November, 2013 Priya Tew

After 4 weeks of twitchy feet and 8 weeks retraining my core I decided it was time to try out a short run.

Now I do not advocate rushing into high intensity exercise too soon post-birth. Here are the reasons I felt I was ready:

I have worked on building my core strength back up and although its not where it was pre-pregnancy, I’m confident it is strong enough.
I was active all throughout pregnancy (step aerobics until 37 weeks) so my body is used to exercise.
I’ve spent several weeks building my cardiovascular exercise up with short workouts and walks.
I still have a diastasis recti, its now 1.5cm but the depth of this has significantly lessened and I can feel the improvement.

So I planned a morning run, got the toddler and baby sorted and hubby at home to look after them. At last minute the toddler decided she was coming too. My first run turned into myself, the buggy and toddler running to the sounds of “What’s that mummy” and “Old MacDonald Had a Farm”, what better company could I ask for? I took it gently and managed a little cycle of running for 4 minutes, walking for 1 minute, a total of 15 minutes. Not quite my usual 6km run, but a good start. Here we are pre-run.

Later in the week I managed to sneak out for another run, this time with baby and the buggy and managed 4 1/2 minutes running, 1 minute walking. I’m hoping this will improve each time.

I’ve also had a sickly baby this week so other exercise has been teaching my Pilates classes and attending a Pilates class and ballet class for my benefit, no walking or weights but I have lost 1kg (2lbs).

If you are thinking about starting running post-baby here are my tips:

Make sure you have a very good sports bra, especially if you are breastfeeding. I’m wearing a sports bra, support top and a top with a built in support.
Build up to it, so get walking and doing other exercise first.
Ensure your core is strong enough to support the impact or you could do more harm.
Start small. Try running for 1 minute and walking for 1 minute in a little cycle and build it up.
Wear good trainers, they will make all the difference.

Postnatal Hair Loss, how to look after those locks.

11 November, 2013 Priya Tew

One of the lovely side effects I had during pregnancy was to have thicker, faster growing hair. My hairdresser was always amazed when she saw me yet again for a trim.

This extra hair growth that some ladies see is due to the hormone levels, specifically the oestrogen. Hair has a cycle of growth and loss. Usually we lose about 100 hairs a day, however in pregnancy this hair loss can be reduced giving you those extra lush locks. All good things must come to an end however and as the oestrogen levels drop so must the extra hair. It is not uncommon for clumps or handfuls of hair to come out when you are brushing or washing it. So do not panic! Your hair will go back to how it was pre-pregnancy, you will not be bald (phew).

For some mums this will happen from birth and for others it will be when breastfeeding stops.

Top Tips:
1. Be kind to your hair, don’t was it excessively (as if you have time to with a baby!) and be gentle when styling it.
2. Try to stay away from hair dryers and straighteners, chemicals and treatments for a while.
3. Take a postnatal vitamins and eat a healthy balanced diet. Essential fatty acids are needed for hair to grow strong and healthy so no low fat diets.
4. Talk to your health visitor or GP is you feel the hair loss is excessive as it could be a sign something else is not quite right.

Losing the Baby Weight Week 6: my first training session.

9 November, 2013 Priya Tew

So I’ve reached the 6 week post baby place. This is usually when you get an appointment with your GP and hopefully are given the green light to exercise. In my GP surgery the 6 week check is carried out at 8 weeks. Fortunately as a specialist in the antenatal and postnatal fitness arena I know what exercise is safe to do at this stage, so this weekend I made a start. I’d love to go for a run and do some high impact work, but I’m very aware that my core is not as strong as I’d like it to be yet and my pelvic floor is still regaining strength. Also Relaxin is still in my system making my joints prone to overstretching. So I’m being patient and holding back. Doing high impact activites such as running, jumping, aerobics can put extra strain on your pelvic floor and joints. So my thoughts and advice are to take it easy and go for low impact options after birth until you have regained some core strength first, this is like your foundation for all other exercise. My Exercise this week: I’m doing some Pilates pretty much everyday. Just 15 minutes is really making a difference and I am now so much stronger than I was. I’m loving 1/2 roll ups, swimming in hands and knees and shoulder bridges with knee folds. I’ve even done a bit of Pilates with baby asleep in the sling 😉 Hard work indeed!

At the weekend I did my first weights session. I focused on squats, lunges, chest presses, shoulder rows and modified press ups. My toddler joined me with her imaginery weights and baby kicked along to the music on his playmat. Exercising with children can be done! It was nice to feel my muscles the next day! Walking is key for me too, I’m making sure I get a walk in 3 time a week, usually this is with baby in the sling or pushing the baby and toddler in the buggy – both make for a good workout 🙂

3 Band Exercises to Tone and Tighten

31 October, 2013 Priya Tew

Category: Bump to Birth