ZCNL PREGNANCY PILATES
Prenatal & Postnatal moms (and partners of course) are welcome
Ask for a schedule (day times and evenings)
07717314954
BREATHING CENTERING CONCENTRATION CONTROL
PRECISION FLOW NEUTRAL SPINE PELVIC
STABILITY
Designed by Joseph Pilates, Pilates is a body conditioning routine that helps build flexibility and long,
lean muscles of the abdominals, arms, hips, and back placing emphasis on spinal and pelvic alignment. Wouldn’t
you just love to see improvements in you range of motion, flexibility,
circulation, posture, and abdominal strength -- and a decrease in back, neck
and joint pain.
Incredible! So imagine the detail
you will learn about exercising your body as you enter into each trimester of
pregnancy and re-discovering the body after birth !
Every ‘Mother to be’ will wish they had started earlier in
life as the rewards are endless! It is also good for the new mum
to have a break, take some time for themselves, and meet other new mums.
ZCNL PRENATAL
(ANTENATAL) PILATES FOR MOMS
TO BE!
The
saying is, You wouldn’t think of running a marathon without preparing the body
first, the idea is the same for preparing for your pregnancy ! Labour requires training
and preparation and time to recover and reconditioning afterwards. Evidence
from the American Association for Obstetricians and Gynaecologists (ACOG) shows
that people who exercise regularly throughout their pregnancy have shorter more
gentle births, recover quicker and return to their pre pregnancy fitness
faster. Pre Natal Pilates strengthens the muscles a Mother to be would use for
birth. Pre Natal Pilates also helps in the endurance of the work required to
hold a birthing position.
Benefits of pre natal
(antenatal) Pilates. Practicing
Pilates through each trimester helps maintain and improve the condition of both
your abdominal and pelvic floor muscles. No strain will be placed on the joints
or back but will in fact strengthen the back, the stomach and the muscles
around the pelvic area - allowing for an easier pregnancy, delivery and
recovery. Exercises can be adapted at each stage of pregnancy to allow for
gentler or more focused exercise
ZCNL POSTNATAL
PILATES FOR NEW MOMS!
Once
you have had your baby and feel ready to exercise and you have had your 6 week
post natal check (or later with a c section) and been given the go ahead, then
Pilates is the perfect way to start. Join ZCNL Post Natal Pilates ! Learn how to start to
retrain the tummy area from the inside out and help yourself strengthen the
deep abdominal muscles and the pelvic floor which can help get the body back to
normal. Focus on regaining your pre-pregancy shape, easing into each exercise
slowly to re-acquaint the mother with the changed body and musculature, then
maintenance becomes the focus, continue with your ZCNL Pilates sessions once a
week to truly learn how to gain that pre-pregnancy shape back!
Benefits of post natal Pilates. Strengthen
your pelvis floor muscles that are weakened by pregnancy to avoid problems or
incontinence. Retrain your abdominal muscles to help support your spine
and pelvis and recover your pre - baby shape. Correct any postural
problems following the natural changes in your body during pregnancy. Strengthen
your upper body enabling you to lift your growing baby, avoiding back problems.
Wanting to read about Specifics? Pre and Post Natal Pilates exercises are primarily used to encourage
the transverse abdominus (TVA) to engage, which is a deep postural muscle
wrapping horizontally around the torso like a belt. This muscle provides
support and stability to the spine allowing the rest of the body to move more
freely. Strengthening this prior to your birth as well as after is important as
it not only aids in stability but aids in aligning your rectus abdominals after
birth -one of the first steps to getting your pre pregnancy shape back.
The pelvic floor muscles also need strengthening. This group of muscles provide a
hammak like platform at the base of the pelvis (and co-contract with the
transverse abdominus) and as they have been weakened by the weight of the baby
during pregnancy and (will be) stressed at birth, attention must be given for
full recovery (which will also help avoid urinary incontinence)
Your instructor will emphasize to
move though each exercise slowly and within your range of comfort. And offer to
rest when needed.
Haven’t tried Pilates?
Or worried you might hurt your baby? It is natural to worry if something is new to
you. But rest assured. Your instructor will explain to you how the development of the programme wants to have
individual adaptation. Do take note that
if you are new to Pilates an assessment of your fitness and health status and
individual goals of exercise should be considered. Get in touch! If you are
planning a pregnancy or already enjoying a normal pregnancy, don’t be put off
if your instructor asks about this!
Remember Moms, pregnancy
has had you focused on other things for 9 months! Be patient! You’ll need to
return to pre-pregnancy exercise levels gradually, not resuming activity too
soon. It’s a special time. Schedule a check up with your health practitioner usually
after the first postpartum check-up at 6-8 weeks. Ask for a quality one to one time with your
instructor! This can also help plan future programming such as tracking how your posture changes and
advising the best exercises to suit as well as answering any further questions the
physiological changes your body goes through.
Pilates goes far beyond your core muscles
however and not only provides a complete body workout (you will be working
muscles you didn't even know you had!), but also helps you develop an awareness
of how your body works, helping your mind and body to work in harmony
N.B always check with your G.P before starting or returning back to exercise. Pre/Post natal sessions are run as an 6 week course, booking terms and conditions apply. Contact ZCNL with further questions! 07717314954
www.zumbaClubNL.co.uk
heidi vandenBroek (creator of ZCNL) is your
Advanced Level 3 Pre and Post Natal qualified fitness instructor. A follower the Register of Exercise
Professionals, fully Insured with qualifications in Level 2 Fitness Instruction
Emergency First Aid, and an Advanced level 3 in Mat based Pilates and Pilates
Reformer. She has been teaching cardiovascular
based group fitness (such as indoor spin and zumba) for 8 years which is also
the perfect compliment to pilates!
What to expect in your
ZCNL Pre/Post Natal Pilates class? Only
exercises that are completely safe for mother and baby will be introduced to
you. And, following your run of private consultations, should you feel ready to
try a group session, I will be there to guide you as you follow your personally
prescribed exercise plan in the general setting of a group fitness class.
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