Pregnancy Pilates

We offer individual Pilates in line with current best practice guidelines. Klara and Julian are certified to teach exercise during and after pregnancy and provide all class programming and the initial onboarding.

 

There are a limited number of spaces in some classes for pregnant and postpartum recovery. However, depending on the condition of the client and the pregnancy itself we may recommend one to one instead.

 

When you reach the 3rd trimester movement quickly becomes limited. At this stage we may offer videos for those good at self managing or recommend you stop until after the pregnancy.

For existing clients and those who have been practicing Pilates for at least the 6 months prior to pregnancy you can continue with Pilates throughout the pregnancy.

For those that would like to start Pilates after discovering they are pregnant, while there is no risk from exercise, we can only teach you after 16 weeks once the pregnancy is established.

If you are interested get in touch. We do not accept online bookings for this service.

Is this appropriate for me?

Pilates is a low impact, functional form of exercise that is easily adapted to expectant and new mothers. In addition to some of the standard mobility work, we have several breathing and pelvic floor release exercises that can improve your experience. Research shows exercise during pregnancy is recommended for expectant and new mothers in managing the physical changes during pregnancy and recovering form and function after birth.

During pregnancy

Many doctors recommend exercise during pregnancy however it is not recommended you start anything new until the 16 week period. 

There are also some conditions a mother may have that contraindicate exercise. It is important that you have been medically signed off before you exercise. This should be repeated each time you visit the midwife or doctor as the pregnancy develops.

During pregnancy the exercise programs alter as you alter physically and the baby grows. We work one on one to ensure the program is tailored to you and your pregnancy.

After pregnancy

Depending on the ease of the birth it could be between 6 and 12 weeks before you can exercise again. Again this should be on the advice of your medical team. For uncomplicated natural births this will be 6 weeks, for c-sections 12 weeks minimum. Most new mothers sit somewhere in between. 

The rule of thumb is it will take 9 months to recover form and function after pregnancy. For those breast feeding however, certain changes like ligamental laxity will last for as long as you breast feed. Programs can be changed depending on your decisions.

 

Prior to starting

I will ask you to fill out a form at each stage - during and after birth - to understand your physical situation and how that effects your pilates experience.

 

I will also make some checks, for example, after birth I will ask to check you for diastisis recti or ask that you have it checked. If there are any contra-indications that arise I may ask you to wait and seek a medical opinion before beginning. In some rare cases I may not be able to help you. 

In most cases however, this is a formality and we look forward to helping you stay in shape and manage the changes you experience throughout your pregnancy.

I love Pilates ability to help people heal. For people in post rehab or in pain, Pilates improves strength and mobility and builds confidence. Movement helps recovery and can reduce pain in the long term. Its great for managing back pain.

 

Many of my clients are referred by physios. I hold Level 4  EREPS certifications for Back Pain, Pre and Post pregnancy and reformer certifications for teaching Pilates.

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I am your Mary Poppins on the reformer. No nonsense (but with a sense of humour). Tailored to your specific body and needs, we'll focus on goal achievement within a framework of precision, concentration, safe limit pushing, and a laugh or two. Spit spot.

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© 2018 by Julian Grainger