One of the most common concerns among pregnant women is to maintain their physical shape as much as possible during the gestation months. It is as important not to perform excesses as to maintain moderate physical activity to ensure that the body responds adequately when necessary. Traditionally, walking or swimming has been considered the most appropriate sports for women during pregnancy since they involve sufficient physical activity without any risk to gestation. But, what if, in addition to staying in shape, the pregnant woman could prevent ailments and discomforts derived from pregnancy?
Because of its characteristics, yoga and pilates are posited as ideal disciplines to perform before, during and after pregnancy without any risk to the fetus or the mother. Both exercises provide benefits both during the gestation period and in the face of childbirth and postpartum recovery. In order to practice both disciplines, it is advisable to go to monitors who specialize in pregnancy and receive prior authorization from the gynecologist.
Pilates in pregnancy:
During the gestation months, the discipline must adapt to the different phases, with exercises that allow stabilization, the abdominal, lumbar and pelvic (which is modified during maternity), as well as achieving an optimal degree of muscle tone and flexibility.
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Although the pilates method focuses more on the pelvic floor musculature during pregnancy, the muscles of the legs, arms, and back also strengthen. Especially for the third trimester, in the pilates method take part in the exercises that involve those parts that will be more involved in childbirth, such as the pelvis or hips.
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Benefits of pilates in pregnancy:
- It prevents the problems of varices with the activation of the circulation and the venous return.
- Prevents back problems arising from the lordosis of pregnancy or episodes of sciatica.
- It strengthens the abdomen and favors a correct posture of shoulders, shoulder blades, and lower back.
- It improves the flexibility and balance that are usually very affected during gestation.
- Prevents injuries to arms and legs by strengthening joints and muscles.
- It favors the relaxation and the relief of possible tensions derived from the process.
- Strengthens the pelvic and perineal floor musculature, involved in childbirth.
- Prevents sphincter incontinence in general.
Yoga in Pregnancy:
Asanas or postures that work in yoga are also appropriate for the pregnant woman, as long as the needs and limitations of each phase of gestation are taken into account. Like Pilates, this discipline works on the whole body, with special emphasis on shoulders, abdominals (transverse and oblique), hip and pelvic floor. In addition, this discipline involves a work of breathing and concentration that can become a very useful meditation tool during the gestation months.
Benefits of practicing yoga in pregnancy:
- It favors a correct posture that, worked from the first trimester, avoids back and body aches in general.
- It strengthens the muscles of the whole body, which allows greater stability to the pregnant woman.
- It promotes concentration and relaxation.
- Power flexibility, important throughout pregnancy.
- Strengthens the pelvic floor musculature, which supports the weight of all organs during pregnancy.