With Dr. Suzanne Clements Martin
Level Intermediate to Advanced
2 hours Pre-recorded lecture/ demonstration
Pre-natal time in Pilates is concerned with acknowledging the trimester precautions while also preparing the woman’s body for a very physical event. Focus is on breathing training to avoid 2nd labor stage injuries, activating the core without promoting a diastasis rectus, strengthening arms and hand grip, teaching the pelvic floor to both contract and relax, and manage low back and foot strain as the pregnancy progresses. In post-natal restoration, focus is on restoration to avoid physical risks of the 1st stages of post-partum, up to 18 months. Learn tests for ligament flexibility, diastasis recti as well as specific exercises for not only the core, foot and ankle but also tips to accelerate safe restoration to a full active life in Pilates.
Objectives
Students will be able to:
- Better understand the precautions in pregnancy for each trimester
- Help their clients learn better pelvic floor control
- Describe the effects of relaxin in the delivery process and post-partum period and why it is necessary to progress to a return of physical conditioning after childbirth;
- Describe why women are at risk for pelvic imbalances and knee injuries in the postpartum period;
- List the hallmarks of successful post-natal restoration management;
- Learn care for swelling and/or painful feet and legs;
- Learn the ACOG/NICE guidelines for post-partum exercise and to avoid prolapse;
- Learn how to restore abdominal disruption, pelvic floor trauma
Lesson Plan
Background: Changes During Pregnancy
- Postural adaptations
- Joint stability, balance, and breathing changes
- Weight gain and body mechanics
- Baby bump support and leg alignment
Posture Lab
- Observation and analysis of pregnancy-related postural changes
- Application of movement strategies for alignment and comfort
Exercise Guidelines in Pregnancy (ACOG)
- Benefits of Exercise
- Recommended Amount and Type
- Precautions and Contraindications
Targeted Topics
- Carpal Tunnel Syndrome: Relief strategies and Pilates applications
- Third Trimester Support:
- Exercises for low back pain
- Round ligament discomfort
- Pilates modifications and tools
- Stage 2 Labor: Strategies to help prevent birth-related injuries
- Breathing and Pelvic Floor Integration
Postnatal Goals and Recovery
- Addressing effects after childbirth:
- Hypermobility
- Perineal tightness or trauma
- Assessing posture changes:
- Lumbar spine
- Shoulder girdle
- Thoracic mobility
- Foot mechanics
- Precautions during the postnatal period
- Diastasis Recti Restoration
- Posture Restoration Techniques
