Supporting your body through change.
As females, we experience change in our bodies at all ages and stages of life. During pregnancy, your body is making adjustments to allow space for your baby to grow and prepare your body for childbirth. The female body is truly phenomenal, with its ability to carry a baby, go through childbirth, and then adapt afterward. Therefore it is important to give back to our bodies, through care, nourishment and gentle movement through all stages of your pregnancy, in preparation for childbirth. From preparing your body for childbirth and minimising the risk of complications to improving your quality of sleep and managing stress – functional movement is essential and beneficial at every stage of your pregnancy. It is important to understand the changes your body is going through, to safely and effectively support your body through each trimester.
Your body will continue to change structurally and as your baby grows, your centre of gravity will shift. Your pelvis will tilt, increasing the curve in your lower spine. Your breasts will grow which will impact the position of your head and neck. You’ll notice an increase in ligament laxity and you might experience flatter feet and hyperextended knees. Your body is undergoing significant change, but it’s important to remember this change looks different for everyone.
Not only is Pilates a safe way of maintaining your fitness during pregnancy, but it will focus on supporting your posture and balance, maintaining abdominal connection and building pelvic floor strength, all of which are essential during your pregnancy, preparation for childbirth and postpartum recovery. Effective and consistent Pilates will help to strengthen your glutes, arms and shoulders, which will set you up for carrying, lifting and nurturing your baby. And in addition to this, Pilates incorporates active and considered stretching, which will help to open up through your chest, obliques, hips and pelvis, areas which tend to tighten and hold tension during your pregnancy.
It is important to understand the changes your body will go through each trimester, in order to safely and effectively keep moving to maintain your strength, stability and confidence.
Trimester One
During your first trimester, you might experience feelings of tiredness, nausea and morning sickness. Your body will release the hormone relaxin which brings more fluidity to your joints, muscles and tendons – allowing your body to grow and change. With this brings instability, it’s important to check in with your body at this stage, avoid exercise which pushes you off balance. During the first trimester, you should be able to perform most functional movements other than lying face down.
Trimester Two
As your belly grows, you will experience changes to your centre of gravity. Your breasts may increase which can bring tightness around your chest, neck and shoulders. During the second trimester, avoid any movements lying on your stomach or back. Focus on strengthening your legs and glutes, and stretching through your hips and obliques. Reduce abdominal exercises. Your pelvis will start to move forward and your spine extends. This may bring discomfort in your spine and hips. Your lungs are restricted as your baby grows – check in and reconnect with your breathing.
Trimester Three
During the third trimester, everything will start to feel a bit uncomfortable. Moving will actually help to release tightness and tension and gentle stretching will feel good. Ensure your heart is positioned higher than your baby’s while exercising, which means no lying on your back. Abdominal work will shift to strengthening and focusing on your pelvic floor muscles, which will prepare you for childbirth. Your chest and stomach is growing which can impact your balance but also create tightness through your chest, shoulders and neck. It is important to release tightness in your chest and shoulders to minimise pain and discomfort.
Key Takeaways:
- Pregnancy is a time of change, however this change will look different for everyone. Check in with yourself and listen to your body.
- Different changes will occur through each trimester, understand these changes and the movements your body needs to support these changes.
- During your first trimester, you should be fine to perform most exercises.
- During your second trimester, the focus will shift to strengthening and stabilising your lower body while opening up through your chest, neck and shoulders.
- During the third trimester, you will focus on stretching and releasing tightness, while strengthening your pelvic floor to prepare your body for childbirth.
- Abdominal strength is important when performed safely and correctly, avoid exercises on your stomach or lying on your back, focus on your obliques and pelvic floor strength.
- Exercise not only supports your physical health but supports your emotional wellbeing, boosting your mood, energy levels and endorphins.
