Tag: Antenatal Pilates

Pelvic Girdle Pain and Pilates.

Priya Tew

Working with pregnant ladies I often end up advising and chatting about pelvic pain. I also have a few other non-pregnant ladies with this type of pain, who had this type of pain in pregnancy and it’s continued after birth.

Pelvic Girdle Pain (PGP) has been renamed Symphysis Pubis Dysfunction. Big terms for pain in the joint that make up the pelvis, the syphysis pubis joint and the front and the sacroiliac joint at the back. Pain can be felt in the lower back, groin, thighs, hips and pelvic floor. This can lead to pain walking, climbing the stairs, getting in/out of the car and bath, straddling, turning in bed and standing on one leg.

Pilates with Priya: The Pelvis

There are many reasons suggested as to why this pain can occur, in some cases the pelvic joints can be damaged or weak, there could be a biomechanical problem or it could be due to hormones. Between 14-22% of pregnant ladies get PGP and in many it is a random thing that cannot be predicted!

Pilates can really help prevent and minimise PGP. In my ante-natal classes we focus on strengthening the muscles above and below the pelvis, so helping the pelvis remain strong. We strengthen the core muscles and also muscles in the thighs, legs and bottom. For example a pelvic tilt or small roll up can strengthen the core and modified squats and oysters can strengthen the gluts and thighs muscles.

If you get pelvic pain then here are my top tips:
See a physiotherapist. In Southampton you can self-refer to the obstetric physio, which is an amazing thing. the midwifes will pass on the number to you. A physio will assess your pain, range of function and possibly realign your pelvis.
Once you have seen the physio, then Pilates exercises can help strengthen you to minimise any further pain. Try a one to one session for some specially tailored exercises to do at home or attend a class.
Remain active within the limits of your pain, keeping active is important and will help, but obviously you don’t want to be in constant pain, so you will need to judge how much you can do.
Avoid activities that make it worse, standing on one leg often does this or having the legs too wide apart. Try keeping some activites seated.
Using a pillow between your legs when sleeping can provide relief for some ladies.
Ask for help when you need it!

Priya will be releasing her own worksheets to help with this area and her own Pilates in Pregnancy DVD very soon, contact us to pre-order.

To book a one to one session click here.

NCT Nearly New Sale and Us

Priya Tew

Today we had a trade stand at the Southampton Nearly New Sale…. probably doesn’t sound that exciting, but it was the first time we had done something like this.

I’ll be honest….James did all the hard work, he got all the literature, DVD’s and forms together. I just turned up with a toddler and a smile on my face, did my thing of chatting, demonstrating moves and chasing a small girl around.

We’re such a small business, we don’t yet have lots of fancy giant posters, stands or amazing things to give away, but we do love to talk to people and help them. This morning it was lots of chatter about pelvic girdle pain, weaning and tummies!

As a result it looks like our antenatal classes will be full and overflowing, great news as a lot of our current mummies to be are about to give birth. I also sold a few DVD’s and hopefully we may have got some interested in our Weaning EBook – Baby Breakfasts.

A lovely morning, talking to lovely people. Thankyou to all who said Hello. The added bonus – meeting some of our Pilates babies and seeing their mummies!!

 

New Ante-Natal Class Starts

Priya Tew

May saw the launch of a New Ante-Natal Pilates class for our little studio. Taught by Priya this is now our second Ante-Natal Class and is already full of lovelies mums to be. It’s lovely to be getting such an influx of pregnant ladies that a second class has had been put on to cater for demand. We only take a maximum of 7 people so there is plenty of time for individual help. In fact that’s one thing Priya loves to do, go round the class and advise.

All the ladies tonight turned up with their own birthing balls, ready for action. These classes are designed to help strengthen your core, stretch out your upper back, correct postural imbalances and prepare you for not only labour but life afterwards too.

So now we have 2 Ante-Natal classes plus we have a fabulous Post Natal Class for after baby comes so you can come along with baby, do some Pilates and have a cuppa and chat afterwards 😉

 

Pilates for Bumps.

Priya TewLeave a Comment on Pilates for Bumps.

It’s now been 16 months since my bump became a baby and just 2 months since I started teaching AnteNatal Pilates. Teaching this class has reminded me how much Pilates helped me when I was pregnant. All those aches and pains were so helped by some simple exercises such as standing in a neutral spine position, shoulder bridges, pelvic tilts and side lying exercises.

Pilates can also help strengthen the pelvic floor, strengthen the core muscles and help you prepare for birth. We practise strengthening and relaxing the core muscles. The exercises also help you focus on your breathing and build your body awareness. Bands and upper body strength are also worked on to prepare you for when baby arrives 🙂

Ante Natal Pilates

Currently I have 2 ladies who are both around the 37 week mark, those babies will be making an entrance to the world very shortly, and it’s exciting to work with these mummies to be. Last week we focused more on standing Pilates and then moved to the Birthing Balls. Most pregnant ladies seem to have these balls but few really know how to use them.

Here’s a photo of the beautiful ladies, bumps and balls. I’m hoping some of them will move into my post natal class later on so I can meet the beautiful babies too.

Ladies, Bumps and Balls

So if you you are pregnant or know anyone who is, why not suggest some Pilates to them?