The postpartum period is a time for healing and rebuilding strength, while also caring for a baby. Pilates can be a great tool for new mothers to regain their physical health and well-being. After childbirth, the body experiences significant changes: hormonal changes, recovery from pregnancy, recovery from any potential tears or c-section, fatigue, back ache, anxiety, and Pilates offers a gentle yet effective way to support recovery.
Here’s why Pilates is perfect for postpartum recovery and how it helps restore strength, flexibility, body awareness and boosts mental health:
1. Strengthening the Core and Pelvic Floor
One of the most significant changes postpartum is the weakening of the core and pelvic floor muscles. Pilates focuses on deep core engagement, helping to rebuild abdominal strength and support the spine. Additionally, core engagement involves strengthening the pelvic floor, which is crucial for postpartum recovery and can help prevent incontinence or pelvic floor dysfunction.
Doing Pilates before and during pregnancy means knowing how to engage the pelvic floor as well as the abdominal muscles, and this will help with recovery, especially if you’ve suffered a tear, as you’ll know how to engage those muscles even if you can’t feel them. (If you are really struggling with engaging your pelvic floor, remember to see the pelvic health physio at your hospital or check out the Squeezy App from the NHS).
2. Restoring Posture and Alignment
During pregnancy, the body’s posture changes to accommodate the growing baby, and after childbirth, it’s common to experience slumping or rounding of the shoulders and lower back pain, especially as you are putting down and picking up a baby, as well as bending to change them (often).
Pilates helps correct these imbalances by strengthening the muscles that support proper posture, and stretching the muscles that are getting stiff.
3. Rebuilding Full-Body Strength
While the core and pelvic floor are the main focus in postpartum recovery, Pilates also emphasises overall strength. Many postpartum exercises work the entire body, from the arms and legs to the back and glutes. This full-body strengthening helps to rebuild stamina and balance, improving overall fitness and reducing the risk of injury.
As your baby becomes heavier and more mobile, it is important to rebuild that strength to support you through the changes your baby is going through.
4. Improving Flexibility and Mobility
The body often feels tight and stiff after childbirth, especially in areas like the hips, lower back, and shoulders. Pilates incorporates gentle stretches to improve flexibility and mobility. Many exercises can help relieve tension, improve joint mobility, and support the body’s return to its pre-pregnancy state.
The body is now moving in ways it wasn’t before, especially if this is your first child, keeping it mobile reduces aches and injuries.
5. Supporting Mental Well-Being
The postpartum period can be emotionally and physically challenging, and Pilates offers a mindful practice to help reduce stress and anxiety. The focus on controlled movement and breath work encourages relaxation and helps new mothers connect with their bodies. This can promote emotional well-being and a sense of accomplishment during the recovery process.
In a class setting, it gives you a chance to meet other mothers, who are going through a similar journey to you and gives you a chance to connect and support each other.
Pilates is a wonderful tool for postpartum recovery. It helps rebuild core strength, supports pelvic floor health, restores posture and alignment, improves flexibility, and supports overall physical and mental well-being. By incorporating Pilates into your postpartum routine, you can accelerate recovery and feel more confident in your body as you transition into motherhood.
As someone who has been through this journey in the last 11 months, I can see how much of a difference Pilates has made for me, as well as hearing the difference it makes for the mums in my class. It can make a difference to any postpartum mother. If you are ready to get the body moving again, come and join the mum and baby class on Thursdays at 10:30am, or if you have childcare, come along to a mixed level class. Both give you the chance to work on your mental and physical recovery.