PRating physical activity after childbirth, in particular Pilates, brings numerous physical and psychological benefits to newamme. But what are the most suitable exercises for a physical recovery (and mental!) That it is also respectful of the graduality and conditions of women after childbirth? We talked about it with two experts. Maria Luisa ValentePilates teacher specialized in gymnastics in pregnancy, and the Dr. Ilma Floriana Carbonegynecologist at the Polyclinic of Milan Mangiagalli clinic.
Why after the birth pilates? And when to start?
“It is important to take the time needed to start againphysical activityat least the six weeks of the Puerperio and after carrying out the postpartum visit with the gynecologist », explains the Dr. Ilma Floriana Carbone. The exercise helps restore strength and muscle resistanceespecially in the Core area, which has been solicited and weakened during pregnancy.
Favors the recovery of posturebreastfeeding the typical pains such as the lumbar ones, around neck and shoulders, which are very common after childbirth, especially if the newly breastfeed or brings the child in the arm frequently. Physical activity also stimulates circulationalso contributing to Return to the pre-gravidation weight and improving the Stress and mood managementfundamental factors for psychological well -being. In general, post-parto physical exercise improves the sleep quality, daily energy and self -esteem.
What are the most suitable pilates exercises for newamme?
«For newamme, the Pilates represents a Ideal form of post-parto exercisebecause it combines the muscle strengthening with the improvement of flexibility And body awareness », explains the teacher of Pilates Maria Luisa Valente. “There Cadillac, Thanks to its versatility, it is a perfect tool for newamme as it allows you to perform exercises with the support of bars and springs that favor a more targeted and safe job. This machine, thanks to the possibility of varying the resistance of the springs, allows you to adapt the intensity of the exercises based on the recovery of the neomamma, starting from lighter exercises and gradually increasing the intensity “.
From the Pelvic Curl to the cat-Cow
The most suitable pilates exercises for the newcomes include:
Pelvic Curl: to strengthen the pelvic floor and lumbar musculature.
Breathing: to encourage the recovery of the diaphragm activity and improve the breath, essential to reduce anxiety states.
Roll down: to improve the mobility of the spine and activate the core in a delicate way.
Chest Lift: Excellent for reactivating the deep abdominals without struggling the abdomen too much.
Leg springs (with Cadillac): to work on the force of the legs, core and pelvic stability in a controlled context, without impacts.
Cat-cow: To mobilize the spine and encourage the relaxation of the neck and back musculature.
What is the ideal intensity for postponement?
“The ideal intensity for post-parto training should be moderate and gradual. Immediately after childbirth, it is important to focus on exercises that do not excessively solicit the body and that support the Recovery of muscle tonein particular of the muscles of the “core“And the pelvic floor. Cadillac is an excellent choice, as it offers a variety of adjustable springs that allow you to start with a low resistance and gradually increase it as the newamma recovers strength and stability.
The fundamental principle in this phase is thelistening to the body: it’s crucial Never force your musclesespecially during the first months. The goal is the recovery and the postural re -educationnot athletic performance. The intensity can be gradually increased on the basis of the improvement of the physical conditions and sensations of the new mother “, recommends Valente.
What exercises are most effective for improving the posture of new mothers, who often have back pain and neck?
«After childbirth, neomamme often develop back pain and neck due to Wrong postures taken during breastfeedingThe Bring the child to the arms and the lack of correct postural alignment. The Pilates exercises, performed on the Cadillac, are perfect for restoring a correct muscle balance and relieving these disorders “, explains the Pilates teacher.
Newamme in cadillac!
Particularly effective exercises include:
Scapular Retraction: To strengthen the back muscles and improve posture, helping to contrast the tendency to bend your shoulders forward.
Chest Open: Excellent for lengthening the chest and strengthening the top of the back, helping to correct posture and reduce the pains to the neck.
Leg springs: With the use of Cadillac, this exercise helps to improve the alignment of the spine, working simultaneously on the core and on the lower part of the back.
Roll-up: improves the mobility of the spine, releasing tensions from the lower back and strengthening the abdomen.
These exercises, performed with the help of Cadillac, are particularly effective for correcting posture and reducing the typical muscle pain of the post-parto period.
How do the Pilates sessions adapt to the body of a new mother, considering that post-parto recovery requires a gradual approach?
«Personalization is the key: in each session, it is essential to monitor the response of the body of the new mother and adapt the exercises according to its sensations. Pilates sessions for newamme must be personalized To adapt to the body that is still going through a recovery process after childbirth. The approach must be gradualstarting from light exercises which support the recovery of the core and the pelvic floor. Cadillac, thanks to its versatility, is perfect for offering the necessary support during recovery », clarifies Maria Luisa Valente.
«The initial exercises focus on breathingon the mobilization of the spine and on reinforcement of the deep muscles without overloading the musculature. As the newamma recovers strength and stability, it is possible to increase the difficulty and intensity of the exercises, always maintaining a gradual approach and respectful of recovery times », The teacher explains.
The ideal intensity for post-parto training should be moderate and gradual (Getty Images)
Can Pilates alleviate stress and improve the mood of newamme?
«Pilates is extremely useful for relieving stress and improving the mood of newamme. There Combination of movement, controlled breathing and body awareness helps to reduce muscle tension, stimulate the production of endorphins and promote the mental relaxation. During a Pilates session, the mind is forced to focus on the body and movement, promoting a sort of moving meditation that helps to divert from daily frenzy and typical concerns of the post-parto period “, explains Maria Luisa Valente.
«The use of Cadillac is a further advantage, since the tool offers the necessary support to perform the exercises safely and comfortablely. The adjustable springs allow you to dose the intensity of the exercises, offering a more relaxing and less tiring experience, perfect for those who need to find their psychophysical balance. In addition, the ritual aspect of the Pilates sessions helps the new mother to dedicate time to itself, an crucial aspect to improve mood and reduce post-parto stress “, concludes the Pilates expert.
Is the Pilates safe for all neomamme, even for those with abdominal diastasis problems?
“The diastasis consists in the removal of the two muscles of the rectum of the abdomen from the midline, called Alba line. Abdominal diastasis concerns many women after childbirth: If the diastasis is of a slight degreehowever, doing the right exercises with Pilates can help for recovery from this condition, “explains the gynecologist. In case of abdominal diastase, in any case, it is recommended to inform the Pilates teacher and the gynecologist about the opportunity of the exercises
What does it recommend for the recovery of the abdominal musculature after a birth?
«Pilates is a discipline suitable for everyone, used not only to get back in shape but also to correct numerous problems, for example those of posture, going to relieve or even solve pains and annoyances. The skeleton of women who have just given birth has undergone changes, The weight forced new postures, the hips have enlarged, the abs – who support their backs – have lost tone and moved. All this can be corrected with Pilates, “explains the gynecologist.
What are the benefits of Pilates for the pelvic floor?
«Ideally, the training of the pelvic floor should be part of regular training for women who have given birth.
The training of the pelvic floor is not just enormous physical support, but also psychologicalso long as Pelvic dysfunction is often associated with great suffering and shame. A regular and targeted training can significantly improve the quality of life. It gives women more confidence and security in their body. Very useful, therefore, to make Pilates for the pelvic floor, to reduce the risk of urinary incontinence even after childbirth “, recommends Dr. Carbone.
In which cases could Pilates not be recommended after childbirth?
“Usually it is recommended to avoid, in the period of the first 6-8 weeks post-parto, Everything that could compromise perineal health: low abdominals (before the uterus has made its involution and has returned to a preverted position). But also sports that involve excessive contact efforts, traumatic or that have a violent impact (for example basketball, calcium, fencing, dives from above, boxing).
Pilates is not considered a “contact” or dangerous sport in this sense, but it is always better to perform gynecological visit before starting (even in the case of cesarean delivery) », recommends the gynecologist.
Are there any contraindications for women who breastfeed?
“Exercise does not alter the production of milk. The only care is drink a lot: theAmerican College of Obstricians and Gynecologists Remember that liquids are essential for breastfeeding, therefore taking many liquids is necessary for the well -being of the new mother », concludes the gynecologist.
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