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PREGNANCY PILATES
PILATES FOR PREGNANCY – YES, BUT WHY?
Exercise is vitally important for during pregnancy – but it must be the right sort of exercise. During the third trimester of pregnancy when your centre of gravity changes and body weight increases; non weight bearing exercise such as Pilates is a preferred method of maintaining strength and tone necessary for child birth.
As the unborn baby develops, muscles of your abdomen, spine and pelvic floor are placed under significant strain and hormonal induced laxity. Such forces promote susceptibility to lower back pain, pain when walking and pelvic floor weakness. This can not only make pregnancy and labour more difficult, but also complicate and lengthen the time it takes to regain body shape, body weight and tone after baby is born.
Women who practice pilates during pregnancy safely develop effective muscle tone and are far less likely to experience these common problems. Pilates focuses on the core of the body – the important muscles of the abdomen, spine and pelvic floor. The same muscles which are especially vulnerable to weakness and injury during pregnancy!
Peninsula Pilates Studios provide carefully designed Pilates tuition and classes for specific strengthening of the muscles that support the body to cope with the high demands of pregnancy and labour. Physiotherapists, instructors and masseurs monitor the strength of your muscles with Real Time Ultrasound equipment, exercises are adjusted according to your specific requirements or weaknesses in a relaxed, professional and fully equipped studio.
Particular attention is given to
- Strengthening the pelvic floor thus assisting delivery and reducing occurrence of vaginal or rectal prolapse and
- Strengthening the abdominals hence minimising back pain, aiding swifter return of pre – pregnancy figure and reducing occurrence of diastasis rectii (split stomach).
- Massaging the muscles that become fatigued or stretched during pregnancy.
Pilates assists in the control of unnecessary weight gain, increases energy levels, and promotes relaxation and help to improve sleep. It is conducted in an atmosphere to have fun and meet other ‘soon to be Mums’!
Pilates and massage offered is claimable against your private health cover extras.
For more information Peninsula Pilates Studios are located at:
| 81 – 85 Cranbourne road |
2 Railway grove |
| Langwarrin 3910 |
Mornington 3931 |
| (03) 9789 8999 |
(03) 5973 5511 |
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| Pilates For Pregnancy PDF |
Massage For Pregnancy
BENEFITS OF PREGNANCY MASSAGE:
There are many physical benefits for mother and baby when receiving Massage during Pregnancy. From the minimisation of stretch marks and splitting of the abdominals (Diastasis rectii) to improved lymphatic drainage decreasing carpal tunnel syndrome - massage does more than merely help with a sore back and fatigued muscles!
DID YOU KNOW THAT MASSAGE:
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Helps the body to eliminate waste products such as lactic acid through the lymphatic and circulatory systems. This intern combats fatigue and helps the mother feel more energetic. |
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Aid's circulation, helps to reduce cardiac load and assists the maintenance of healthy blood pressure levels. |
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Alleviates muscle tightness, stiffness, tension, and cramping. |
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Has been shown to help relieve depression or anxiety caused by any hormonal changes the mother may be experiencing. |
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Has been shown to relieve many of the normal discomforts during pregnancy, such as backaches, neck stiffness, leg cramps, headaches, oedema and sore, swollen feet. |
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Increases local and general blood circulation, which brings more oxygen and nutrients to the cells of both the mother and foetus. |
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Helps stimulates glandular secretions, which assist in the stabilisation of hormone levels. |
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Relaxes tense muscles and tones loose muscles, and can also increase muscular flexibility. Flexibility will be most helpful during the last trimester and during the birth process itself. |
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Helps to soothe and relax nervous tension, which helps the mother sleep more easily and more deeply. Doctors all agree that a relaxed mother will have a happier, healthier pregnancy! |
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Can assist in the preparation and loosening of the pelvis before birth |
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Reduces the risk of mastitis by promoting better milk production due to reduction in breast tissue tension. |
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Improves tissue healing during postpartum recovery. |
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Assists in the realignment of the pelvis and spine after birth. |
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Provides relief from soreness and stiffness after childbirth. |
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Assists mobility and recovery after a caesarean birth. |
Note- once pregnancy is advanced- the pregnant woman is discouraged from lying on her back, as this may cause adverse pressure on deep blood vessels. Peninsula Sports Medicine Group has a number of "Prone Lying" maternity massage cushions to normalise a healthy and relaxing massage.
Pregnancy Massage PDF
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