Pilates for Mommies

Roll Up Series

2010-01-03T18:36:00.001-08:00

The roll up is a great exercise for before pregnancy, during the first trimester, and after the diastis has closed. Learn how to do it here in my step by step guide.

My favorite Pilates video this year

2010-01-03T18:25:00.000-08:00

Just kidding. But, pretty amazing!

What I'm thankful for in Pilates

2009-11-26T17:22:00.000-08:00

Here are the top ten things in Pilates that I'm giving thanks for this year. What are you thankful for?

Pilates for Pregnancy iPhone App on Sale!

2009-11-25T12:22:00.000-08:00

The amazing Pilates for Pregnancy iPhone app is on sale thru Monday. I was lucky enough to have the opportunity to review the app along with Sarah Picot's other Pilates for Pregnancy products and interview Sarah herself. Sarah's system is far and away the best I have seen on the market, taking you all the way from pre-conception to post-natal recovery. Click here to read my reviews of all of her products, and here for a link to each of the available apps.

Note: while there isn't currently an app for the postnatal system, there is a DVD, and Sarah says the app is on the way. By the way, it is far and away the best postnatal video I have seen- it truly incorporates your baby in ways that none of the others do. Check out the review here, the exercises are also detailed in the Pilates for Pregnancy Book.

Sarah Picot's Pilates for Pregnancy System: Reviews

2009-10-27T04:45:00.000-07:00

Wow. When I received the review copies of Pilates and Pregnancy: A Workbook for Before, During and After Pregnancy W/DVD Sarah Picot - PRENATAL PILATES (DVD MOVIE)and Post-natal Pilates I was blown away. After going through 2 pregnancies as a Pilates instructor, I've modified my heart out, both for myself and the deluge of pregnant clients who come to me because they know I have experience. I hadn't even scratched the surface. Some of the modifications made me slap my forehead and say "Why didn't I think of that?!?!" Others, like the kneeling single leg stretch, are a testiment to creater Sarah Picot's creativity and dedication to keeping the pregnant body moving in safe, healthy ways. The post-natal program is encouraging to me, it makes me feel like there is actually a possibility of me getting in a workout with my 12 week old my son is rather than having to wait for my husband to be able to watch him. Read more about all of the products and an interview with Sarah here.

The Great Pilates Debate

2009-10-14T05:19:00.000-07:00

Hopefully most Pilates practicitioners don't know how much arguing goes on behind the scenes over what can be called Pilates and what can't. My lastest examiner.com post introduces the Pilates debate, and I'll continue to discuss it in detail in the next few days. Click here to read the full article on examiner, and here to read the summary of the trademark lawsuit that allows us all to practice today. We would not have pre or post natal Pilates had this lawsuit not opened up the use of the Pilates name.

Pilates Class Guide

2009-10-03T20:02:00.001-07:00

Thinking about taking Pilates but not sure where to start? Check out the Pilates class guide! You can learn how to choose your class, and all about Mat, Reformer, Jumpboard, and Private Pilates classes.

Pilates Equipment Guide

2009-10-03T20:00:00.000-07:00

Click here to see the ultimate guide to Pilates equipment.

Pilates for Mommies...or...Exercise for the Exhausted

2009-09-11T04:40:00.000-07:00

Congratulations! Your new bundle of joy is home from the hospital and you are a mommy! You will get amazing love and snuggles, and this little baby will look at you like the sun rises and sets with you, because, in his eyes, it does. Bu, you will not get a good night's sleep again for the forseeable future, nor will you sit down to a meal without being inturrupted by a child that wants to eat (it doesn't matter when you fed them, they just seem to sense these things.) And if you have to go back to work anytime soon, you will likely experience the worst guilty feeling for leaving your child in the care of someone else, or, if you are lucky enough to be able to take him to work with you, guilt for not paying enough attention to him or your job.

Health time is going to be hard to fit in for the next little while, but it's very neccissary. First of all, your self-esteem needs to know how powerful your body is. The delivery high is gone, and you are left with a body with extra skin in places where it isn't flattering and extra fat stores that your body stocked away in some caveman-esque way so that you could produce breast milk for your new child. These fat stores would be useful if we didn't have ready access to food in our society, but we do, and just because you have the fat stored doesn't shut off your hunger triggers. So you have to learn a new balance of getting enough calories so your body produces enough milk for your child and doesn't go into starvation mode without overeating and adding to the bulk.

As for exerice, you need to be kind to yourself. I highly recommend walking, keeping the Pilates principals in mind. Concentrate on pulling your shoulders back and your arm pits down to open up you chest whenever you have the opportunity- you are spending a lot of time with your shoulders rounded looking down over your new little one. If you still have a diastasis, refer to my previous posts by Jennifer Gianni for safe Pilates exercises to do. If your diastasis has closed, start slowly, but begin doing work to tone you core- I recommend this series: Assisted Roll up, Single Leg Stretch, Double Leg Strech, Criss-Cross (aka Jane Fonda's Bicycle), Swan, Pilates Push-up. Do 3-5 reps of each, working up to 7-10.

Jennifer Gianni Post Pregnancy Part 2

2009-09-04T06:08:00.000-07:00

PART 2 Post-Pregnancy Exercises: 8 Weeks and Beyond

By: Jennifer Gianni
Published: Tuesday, 18 August 2009

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Here are several more exercises that you can add to your regime to help recover your pre-pregnant body. As stated in our previous installment, just because you are 8 weeks post-partum may not necessarily mean you are ready for this workout plan.

Everyone has their own set of circumstances and you may need to stay with the beginning exercises depending on your situation. Remember this is a delicate time, even if you are past the 8-week mark and feeling very strong. You will still need to monitor yourself very closely and listen to your body. There may be days when you'll do more and days when you'll scale down. I’ve selected a few more advance post-pregnancy exercises that you can add to your list.

This first series is side-lying leg exercise work. It tones and sculpts the outer thigh area to create a smoother outer thigh shape along with a stronger more stable outer leg. You want to create a neutral spine and pelvis in a side-lying position. Put a yoga mat on the floor. Lie down on your side and line up your head, shoulders, and hips with the back edge of the mat. Make sure the shoulders and hips are stacked one on top of the other. If the neck or bottom shoulder feels compressed, place a small pillow under the head.

Bring the legs out to the front corner of the mat. Bend the knees so the feet go back and the kneecaps point forward. Reach the top hip toward the feet so the bottom waist lengthens. During the side leg work you want to avoid collapsing into your bottom waist.

1) CLAMMING

Keep the shoulders and hips stacked and the heels squeezing together.
Inhale and lift the top knee. Be sure that the top hip does not rotate back as you lift the knee.
Exhale and slowly lower the knee.
Do 8-10 reps on each side.

2) CLAM TO PARALLEL

Again, keep the shoulders and hips stacked.
Inhale and lift the top knee with the heels squeezing together.
Exhale and lift the top ankle in line with the top knee.
Inhale and reattach the ankles.
Exhale and slowly lower the knee.
Do 8-10 reps on each side.

3) PUSH OUT

Keep the same alignment in the shoulders and hips.
Lift the top leg up so the hip, knee and ankle are in alignment.
Inhale and press the leg out to a straight position.
Exhale and bend the back in towards the chest.
Do 8-10 on each side.
If straightening the leg puts to much strain on the abdominals or lower back , only press half way out and then back to the starting position.

4) CIRCLES

Keep the same alignment in the shoulders and the hips.
Lift the top leg up so the hip, knee and ankle are in alignment.
Keep the knee bent and imagine you have a crayon at the knee cap and as you circle the leg you are drawing a circle on the wall in front of you.
Inhale for half the circle and exhale for the other half.
Do 6-8 in one direction and then change directions.
This exercise massages the ball of the femur in the hip socket helping to create synovial fluid and lubricate the joint.

This next set of exercises involves three positions—lying on the belly, gentle twists and gentle forward bends—to help restore the uterus and its ligaments back into the proper position after birth.

5) PRONE FLIGHT

Lie on your belly with the feet hip distance apart, the arms by your body with the palms facing the ceiling and the forehead on the mat.
Inhale and hold.
Exhale and float the crown of the head and sternum up. Keep the back of the neck long and the feet pressing into the mat. Hover the arms off the mat and reach back for the feet.
Inhale and hold at the top.
Exhale and slowly float down.
Do 6-8 reps.
When finished slowly sit back into Child's Pose.

6) GENTLE TWIST

Lie on your back with the knees bent and the arms extended out by your side in a cross position with the palms up.
Inhale and drop the knees to the left and look towards the right.
Hold for 3-4 breath cycles.
On your exhale slowly bring the knees and eyes back to center.
Inhale and drop the knees to the right and eyes to the left.
Hold for 3-4 breath cycles.
On the next exhale bring the knees and eyes back to center.
Do 4-6 on each side.

7) GENTLE FORWARD BEND

Sit on the floor in front of a chair or stool in a straddle position.
Inhale lengthen the spine as much as you can.
Exhale and start to hinge forward and then relax onto the chair seat.
Hold for 2-4 minutes.
Take very deep inhales and exhales.
As you advance you can start to deepen your forward bend. First by taking away the chair and adding a stack of blankets or a bolster in front of you that you can fold into. Eventually you can lessen the stack of blankets so you start to bend deeper and deeper.

Join us next time for more post pregnancy exercises.

More from Jennifer Gianni

2009-09-04T06:07:00.001-07:00

Post-Pregnancy Workout—8 Weeks And Beyond!

By: Jennifer Gianni
Published: Tuesday, 11 August 2009

This part of the post pregnancy exercise plan is where most begin to see the light at the end of the tunnel; 8 weeks and beyond. But please remember, just because you are at the 8-week mark does NOT mean that you are ready to progress to this. Everyone has their own special set of circumstances, energy level, and strength to take into consideration. It may be best for you to spend a few more weeks practicing the 6/7 week exercises. Staying with the 6/7 week exercises may be the reason you stay healthy and fit instead of ending up with an injury. Remember that overworking and going beyond what you are ready for is just as bad (really worse) than under working!

Whether you decide to stay with the 6/7 week exercises or to progress to the 8 week and beyond, please continue to find the connection and relationship of your pelvic floor, multifidus and transverse abdominals through your breath work. These very important core muscles are essential to the stability of your skeleton and are only fired by the breath!

Try these next few exercises if you are ready to move on. If you feel any discomfort or pain please return to the more beginning exercises in our previous installments.

1) ROLLING PELVIC BRIDGE
In post-pregnancy, an extreme anterior tilt of the pelvis can remain causing the lower back muscles to be strained and tight. The Rolling Bridge exercise helps to stretch the lower back and to restore a neutral pelvic position.

Start on the back in a neutral spine and pelvis with the arms long by the side and the eyes to the ceiling.
Inhale to prepare.
Exhale and slowly start to peel the spine up off the mat one vertebra at a time starting at the tailbone.
At the top of the move anchor yourself at the top of the shoulders. You should feel no weight or pressure on the neck.
Inhale and hold.
Exhale and slowly start to roll down from the top of the spine one vertebra at a time until you are back in a neutral position.
Do 4-6 reps.
Hug the knees into the chest when finished to stretch the lower back.

2) HINGING PELVIC BRIDGE
In post pregnancy the deep abdominal and back muscles can become weak. This Hinging Bridge can create core strength and stability when practiced regularly.

Start on the back in a neutral spine and pelvis with the arms long by the side and the eyes to the ceiling.
Inhale and prepare.
Exhale and hinge the back up in one piece and anchor at the tops of the shoulders. Be sure no weight or pressure is put on the neck.
Inhale and hold.
Exhale and hinge down in one piece. As you come down the spine and pelvis should stay in a neutral, still position.
Do 4-6 reps.
Hug the knees into the chest when finished to stretch the lower back.

3) DIAMOND BEND STRETCH
After delivery the abdominals will be weak and stretched out. This will be the case for quite a while. Be gentle with yourself and do not do any hardcore abdominal work. Doing any extreme abdominal work could do more harm than good.

Start on the back in a neutral spine and pelvis with the arms long by the side and the eyes to the ceiling.
The legs should start bent with the feet flat on the floor and the kneecaps pointing to the ceiling.
As you move through the legs, keep the spine and pelvis still and neutral.
Inhale and prepare.
Exhale and slide the legs out to a straight position, keeping the heels on the floor.
Inhale and hold.
Exhale, turn the legs out, connect the heels and slide the legs into a diamond position.
Inhale and brings the legs back to the starting position with the knees pointing up to the ceiling.
Do 4 reps and then change the direction.
Inhale and prepare.
Exhale and allow the legs to open into a diamond shape with the knees to open to the sides with the heels together.
Inhale and hold.
Exhale and slide the legs out to a straight, parallel position.
Inhale and slide the legs straight back into their starting position with the kneecaps pointing to the ceiling.
Do 4 reps.
Hug the knees into the chest when finished to stretch the lower back.

4) TABLETOP LEGS
After delivery the abdominals will be weak and stretched out. This will be the case for a while. This exercise will help to tone and strengthen your transverse abdominals, the deepest layer of abdominals.

Start on the back in a neutral spine and pelvis with the arms long by the side and the eyes to the ceiling.
As you move through the legs, keep the spine and pelvis still and neutral.
One at a time bring the legs into a tabletop position. The legs should be in a 90 degree angle with the knees over the hips and in line with the ankles.
Inhale and prepare.
Exhale and slide the legs away from you as you pull the deep abdominals in and across.
Inhale and slide the legs back in.
Do 6-8 reps.

5) TOE DIPS
After delivery the abdominals will be weak and stretched out. This exercise will help to tone and strengthen your transverse abdominals, the deepest layer of abdominals.

Start on the back in a neutral spine and pelvis with the arms long by the side and the eyes to the ceiling.
As you move through the legs, keep the spine and pelvis still and neutral.
Bring the legs into tabletop one at a time. The legs should be in a 90 degree angle with the knees over the hips and in line with the ankles.
Inhale and prepare.
Exhale and dip the left toes towards the floor. The leg should move from the hip without any other angle changing. Imagine you are a wooden doll and the bent leg can only hinge from the hip.
Inhale and hold.
Exhale and bring the left leg back up from the hinge at the hip.
Inhale and hold.
Exhale and hinge the right leg down from the hip.
Inhale and hold.
Exhale and bring the right leg back up from the hinge at the hip.
Do4-6 on each side.
Hug the knees into the chest when finished to stretch the back.

Join us next time for more advanced post pregnancy exercises!!

Mat Pilates

2009-08-23T18:13:00.001-07:00

Most recent examiner.com article on Mat Pilates.

Exercises for your pregnancy

2009-08-18T10:33:00.000-07:00

*****Sometimes exercise during pregnancy is strictly forbidden to protect the health of the mother, the baby, or both. Check with your healthcare provider before starting, continuing, or changing an exercise regimen.

If you have any of the following symptoms while exercising, stop immediately and contact your healthcare provider:

vaginal bleeding, dizziness or feeling faint, shortness of breath, headache, chest pain, muscle weakness, calf pain or swelling (which could indicate a blood clot), back or pelvic pain, contractions/preterm labor, decreased fetal movement (learn how to monitor your baby's movements, but bear in mind that the baby's often most quiet when you're most active), fluid leaking from your vagina, rapid heartbeat or palpitations, even while at rest.*****

Transversus Contraction

Quite possibly the most important exercise during and after pregnancy. This exercise will help you “find” your Transversus Abdominus Muscle. This muscle is integral in maintaining and regaining strength during and after pregnancy.

Begin seated with your legs crossed in front of you. Your back is straight, shoulders are down and relaxed. Inhale, allowing your stomach to expand as your diaphragm domes down. Forcefully exhale, as though you were trying to fog a mirror in front of your face, pulling your belly button to your spine, contracting all of your abdominal muscles. The deepest contraction that you feel is your Transversus Abdominus. If you can’t “find” it, laugh. That muscle that gets sore when you laugh really hard? That is your transversus.

This exercise can be done seated, laying on your back, kneeling on all fours, standing, and pretty much any other position you can think of.

Transversus Contraction with Pelvic Tilt

Now that you know where your tranversus is, let’s begin to mobilize your lower back. This will help alleviate some of the pain you may feel towards the end of your pregnancy.

Lay down with your knees bent and your feet flat on the floor (if you cannot lay on your back, this exercise can also be done up on all fours). Inhale, exhale and pull your belly button to your spine. Inhale again, maintaining your abdominal contraction, and as you exhale, pull your belly button even lower, pressing your lower back into the mat.

Bridging

Not only does it work your glutes and hamstrings, Bridging keeps helps keep mobility in your low back and combat the extreme lordosis that plagues many women after they have had children.

Lie on your back with your knees bent, feet flat on the floor hip width apart. Now scoot your feet together two or three inches- women always think their hips are wider than they really are. Your back should be in a neutral position with your natural arch underneath your low back, hip bones and pubic bone in a flat plane to the floor.

Beginning with your tail bone, roll you low back into the mat and raise your hips, peeling your vertebrae off the mat one at a time. Raise your hips until you can draw a diagonal line from your shoulders to your knees through your hips, inhale, and exhale as you begin to roll back down, again, one vertebrae t a time.

Repeat 4-5 times.

To make it harder: With your hips high, raise one leg straight up to the ceiling without letting your hips shift. Hold for count of 2, lower down and switch legs.

Your Body's Changing: Abs & Pelvic Floor

2009-08-18T10:32:00.001-07:00

Your abdominal and pelvic floor muscles experience the biggest changes during pregnancy.

Abdominal Muscles:

Your abdominal muscles stretch to more 50% longer than their original length while you are pregnant.

Because your abs are the main supporting muscles of your lower back, as they stretch you may experience back pain.

Your rectus abdominus aka “six pack muscle” splits to allow your uterus to have enough room to grow. This split is called “Diastasis Recti”

This split happens in 95% of women- there is nothing you can do to prevent it, but you can keep it from getting bigger than it needs to be.

Exercises such as crunches, and even bending from your waist, can increase the split. See Exercises page for some safe, effective exercises to tone your abs and alleviate back pain during pregnancy.

Pelvic Floor:

Your pelvic floor is made up of 36 muscles that form a “hammock” that all of the organs of your pelvis rest on.

These are the “stop the poo, stop the pee” muscles.

Also known as Kegal muscles.

As your ligaments relax and stretch, the pelvic floor becomes the main supporting muscle for your growing uterus against the effects of gravity.

Exercising your pelvic floor will not only tone the muscle, but because you will have better control over the muscle fibers, you will be able to more effectively relax it during labor.

Your Body's Changing: Muscular Changes

2009-08-18T10:30:00.000-07:00

Muscular changes are caused by hormones (relaxin), changes in your center of gravity, and the rate at which your new baby gains weight while growing inside of you.

Neck and shoulder muscles become tight, contributing to occurrence of headaches and carpal tunnel

Increased breast size strains pectoral muscles and may cause slight slouch in shoulder

Ribs expand as uterus grows and pushes organs up and out of the way

Weight of uterus causes your pelvis to tilt forward on your hips, changing your center of gravity. This may cause you to walk with your legs farther apart and feet turned out (pregnancy waddle)

Your knees may become hyper-extended as you try to offset the change in center of gravity

Ankle sprains are common as ligaments relax

Calf muscles become short and tight, causing muscle cramps when you point your toes and while you sleep at night.

Your Body's Changing: Postural Changes

2009-08-18T10:29:00.000-07:00

Postural Changes

As your baby grows, your tummy will tend to pull your body forward, increasing the curve in your lower (lumbar) spine. This change will be offset by changes in other portions of your spine, which will effect other portions of your anatomy.

Center of Gravity

Prior to becoming pregnant, your center of gravity was somewhere around vertebrae S2- the portion of your spine just above your tailbone. As your uterus grows, it will cause your center of gravity to shift higher and forward to account for the weight of the baby in the front of your body.

Head & Neck:

Your head and neck may begin to curve forward, especially as your work at a desk. Your neck muscles will get more stiff and tight, which can lead to headaches. Postpartum, caring for your baby may increase these issues.

Upper spine & shoulders:

The curve in your thoracic (upper) spine will increase to help offset the increased curve in your lower back. This can cause your shoulders to droop forward. As your uterus puts pressure on your rib cage, your 1st rib will get closer to your collar bone, which can cause the nerves that run down your arms to become compressed and lead to carpel tunnel. To prevent this, practice pulling your shoulders back when you sit- don’t let them ride up by your ears.

Lumbar Spine:

As we’ve said, the natural curve of your lumbar spine will increase as your baby grows. Your low back and hip flexor muscles become tight, while your gluteus (butt) muscles stretch along with your abdominal and pelvic floor. While you cannot prevent the increased loradodic curve, the exercises on this website will help combat these changes most effectively.

Your Body's Changing: Physiological Changes

2009-08-18T10:28:00.000-07:00

Changes in your bodily functions

Cardiovascular:

Blood vessels relax to allow for greater blood flow.

By the 2nd trimester, your blood volume will increase by 40%. This is what causes the “puffy” look some women get.

Your heart rate increases by 10-15 beats per minute, resulting in decreased endurance. This is why you can get easily winded.

Decreased Blood Pressure can cause dizziness and make your heart race.

Respiratory

Contrary to popular belief, your lung capacity does not change. Growth of your uterus will cause you to begin to breath through your rib cage rather than in your tummy. (Costal vs. diaphragmatic breathing)

You increase oxygen consumption by 40-50%.

You will be more sensitive to carbon dioxide.

You may begin to hyperventilate.

Gastro-Intestinal Changes

Your intestines are made up of the same type of muscle as your uterus. The same hormone (progesterone) that cause your uterus not to contract, causes your intestinal track to slow down.

Your growing uterus invades the intestinal space.

You may experience constipation, acid reflux, gas and indigestion.

Changes in Metabolism:

Being pregnant burns an additional 300 calories per day over your regular needs. Your body will produce more heat, so you need to be careful not to over-heat. Weight gain of 20-40 lbs in common in single births, 50-70 lbs is common in multiple births.

Skin Changes:

Increased blood flow to the skin will help cool your body more efficiently (making you sweat more.)

You may experience “Cholasma” which is increased pigmentation in the skin, especially on your face.

You may get stretch marks or spider veins. This is hereditary, no lotion or oil can prevent it.

Nails and hair grow stronger and faster.

Your Body's Changing!

2009-08-18T10:26:00.000-07:00

Congratulations! Your pregnant! Now you're thinking:

What the heck is happening to my body?????

The short version:

Your belly’s getting bigger, causing the curve in your lumbar spine to increase. The increased curve in your lumbar spine is causing your thoracic (upper) spine to curve too. Your neck muscles get sore and tight. Your uterus puts pressure on your lungs, making it harder to breath. You have to learn to “breath through your ribs.” Your abs stretch to over 50% of their original length, and your six pack muscle splits down the middle. Your pelvic floor muscles are getting stretched. Your legs turn out and you might start walking bow-legged to maintain balance.

Click on the links below to learn more:
Physiological Changes
Postural Changes
Muscular Changes
Abs & Pelvic Floor

2 Great Podcasts for Pilates during Pregnancy Exercise

2009-07-06T17:33:00.000-07:00

Balanced Body does 4 incredibly weekly podcasts: Elizabeth's studio (with the renown Elizabeth Larkam), Enthuists, Instructors, and Rehab. In the rehab series, episodes 2 & 5 both deal with pregnancy. Here is a link to their iTunes page.

Can Pilates be Bad for You? Part 1

2009-06-27T19:13:00.000-07:00

My first article is up on examiner.com, it's my reaction to the recent NYtimes.com blog post that hints that ab work might be bad for you. Let me know what you think!

Upcoming articles

2009-06-26T05:31:00.001-07:00

Great news! I found out yesterday that my application to examiner.com
was accepted and I will be the Nashville Pilates Examiner! I'm quite
excited and looking forward to this step in both my writing and
Pilates career. Stay tuned for links to my articles!

Amanda Moon

Flow

2009-06-24T18:11:00.000-07:00

Finally concluding the series on Pilates principles this week, I'm going to talk about Flow.

Flow is where classical Pilates beats modern Pilates hands down. There is something graceful and dance like when you perform an entire Mat class in the classical order. That said, modern, non-classical styles can flow very well also. This is the one place where I feel like successfully executing the principal is 90% up to the teacher and only 10% up to the student.

Flow is simply the flowing from one exercise to the next. The body is in continuous, purposeful, controlled and mindful movement. Your Pilates experience should be like a dance.

Flow happens when the other principals happen. You cannot truly have it if any of the other pieces are missing. If you are not a dancer (I'm not) achieving flow is one of the most satisfying parts of Pilates because you feel elegant while you exercise.

Jennifer Gianni Re-Post #3

2009-06-17T14:59:00.000-07:00

Speaking as a women currently in her 3rd trimester of pregnancy, all of these exercises are incredibly effective and feel great. And, they require no energy, so they can be done even on those days when you really really really don't want to do anything.

http://www.healthnews.com/blogs/jennifer-gianni/family-health/pregnancy-childbirth-parenting/exercising-in-third-trimester-your-pregna

Exercising In the Third Trimester of Your Pregnancy

By: Jennifer Gianni
Published: Tuesday, 16 June 2009

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This final trimester is when many women feel their extra weight to be unbearable. Gentle exercise is highly important in this stage, especially in reducing edema and correcting postural imbalances caused by the extra weight of the breasts and baby. Edema is when the hands, feet, and ankles swell up with excess fluid. You can reduce edema with exercises designed to bring mobility to specific areas and in turn reduce water retention in those areas.

In the third trimester the digestive system has reduced space and tends to slow down, causing constipation and heartburn. Drinking plenty of water and exercising every day (even just a short walk) will help.

As in the second trimester, there should be no lying on the back during the third trimester. One of the best positions in late pregnancy for both exercising and relaxing is on all fours (either hands and knees or forearms and knees) as it takes the weight of the baby and uterus off the spine. (See exercise below.) Using specific relaxation and breathing techniques will allow you to experience a profound rest that is hard to come by in the third trimester. (See exercise below.)

A big focus in late pregnancy is preparing the pelvic floor muscles for all the stretching, opening and letting go that they will need to do during labor and delivery. Hopefully in your first two trimesters you were consistently doing your Kegel exercises. Remember that we must work the pelvic floor muscles just like any other muscle in our body, finding both the strength and flexibility. Most people tend to focus on just the concentric movement (tightening) while doing the exercises. Try to think of both of the lengthening and shortening of the muscles while you work them. (See exercise below.) These muscles, after all, have the big challenge of totally opening during delivery and contracting back tightly right after. Imagine as you work that your pelvic floor muscles are a trampoline.

Exercise: Cat/Camel (see image at right)
This pose is excellent throughout pregnancy but especially in the third trimester and during labor. During labor this pose creates circulation and can be used to turn a baby to its ideal position for birth.

In pregnancy wrist sensitivity and carpal tunnel syndrome are common because of the release of hormones. If you are experiencing this wrist sensitivity or pain while on all fours here are some things you can try. Roll up your mat a couple of times and place the heel of your hand on the mat with the fingers hanging off. This will lessen the bend of the wrist and may give you some relief. You can also try going onto your knuckles. Some find this a hard balance position but takes any pressure off the wrists. You can also try lacing your fingers and bringing your forearms onto the mat.

Start on your mat on all fours. The shoulders are right above the wrists and hips above the knees.
Inhale and lengthen the spine.
Feel the sternum pull away from the tail.
As you stretch remember to pull the deep abdominals in to support the lumbar curve.
Exhale and from the tailbone start to curl and round the spine coming into the scared cat back position.
Inhale and from the tail start to lengthen the spine.
Exhale and from the tail start to curl.
Slowly do 4 to 6 sets and then sit back into Child's pose to rest.

Exercise: Side-Lying Relaxation
Tension is released through this focused relaxation exercise. By quieting the mind and directing attention to specific areas of the body, tension will melt away. This relaxation exercise is especially helpful during the first stage of labor (when the cervix is opening) Tight areas can be identified and relaxed between contractions. This will save energy for the active second stage of labor (the pushing stage) and birth itself.

Side-lie on stacked mats and/or blankets so you are comfortable.
Put your head on a pillow with your bottom arm folded underneath.
Put a big pillow between the legs. Make sure it supports the inner thighs, ankles and feet.
Close your eyes and start to scan the body for tension.
As you go from the toes to the top of the head take deep breaths. Take a little more time with any areas that feel particularly tight. Send the breath into that tight area and on the exhale try to melt the tension away.
As you scan the body ask each part to relax or to melt away.
This will give you (especially if you are in the third trimester) a profound sense of rest that is hard to come by.

Exercise: Pelvic Floor Lifting
Imagine your pelvic floor as a Chinese lantern that reaches all sides of the pelvic bowl. So, not just the center but reaches and lifts from all the side-walls. ON every exhale this lantern gets a little taller. You can try this exercise in a number of positions—on all fours, sitting, side-lying

Visualize the bony landmarks at the bottom of the pelvic floor...pubic bone, tail bone and two sitting bones.
Visualize the muscles that connect to these four points. This is your pelvic floor lantern.
On the first two breath cycles focus on just stretching the pelvic floor.
Inhale and stretch through all four points.
Exhale and again stretch through all four points.
Do one more breath cycle only thinking about stretching and lengthening the muscles.
As you do this lengthening also think about the pelvic organs adding their weight and dilating the muscles even more.
Now add the lifting and contraction of the pelvic floor muscles..
Inhale and again feel the muscles lengthening.
Now on your exhale feel the muscle fibers slide together so the lantern shape becomes a bit smaller and starts to lift .
On your next Inhale hold the lift of the pelvic floor.
On the next Exhale try to lift it a bit more.
Try 2 or 3 more breath cycles keeping the pelvic floor lifted on every Inhale and trying to find a bit more lift on every Exhale.
When you are ready to release the floor do it on a slow exhale.
Rest a least 2 or 3 minutes before you do another set.

Join us next time for some movements and postures that will help you during labor!

Jennifer Gianni Re-Post #2

2009-06-11T18:42:00.000-07:00

http://www.healthnews.com/blogs/jennifer-gianni/fitness-exercise/exercising-first-trimester-pregnancy-3229.html

Exercising in the First Trimester of Pregnancy

By: Jennifer Gianni
Published: Tuesday, 2 June 2009

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The first trimester describes the first three months of pregnancy. During the first trimester it is best to keep strenuous exercise to a minimum, as this is the period when the risk for miscarriage is highest. It is also a time when many women feel unbelievably tired, nauseous, and in no mood for exercise. However, gentle exercise is exactly what they need.

Early pregnancy is the time to focus on posture. Making sure you get this right from the start will ensure a more comfortable pregnancy and post-pregnancy experience. Bad posture during pregnancy can cause a variety of physical problems and pain during pregnancy and after, as well as hindering the labor and birth process.

The pelvic floor is another area that should be focused on during the first trimester. You should do pelvic floor exercises (see below) as often as you can, especially in the first and second trimesters. Since the pelvic floor works hand in hand with our other core muscles in the hip/lower back area it is also beneficial to become aware of the other important core muscles like the Transverse abdominals. This abdominal muscle (aka TA muscle) is our deepest abdominal muscle and acts as a very important stabilizer for our skeleton. It is also the only abdominal muscle in pregnancy that we want to continue strengthening.

The TA muscle is a horizontal abdominal muscle and acts like a corset. It creates stability and will help greatly in labor because it contracts into the uterus to help push the baby out. If that isn't enough reason to keep the TA well trained, if kept toned and connected, it will also help return you to your pre pregnant stomach and body much faster! Look below for safe and effective TA exercises you can perform during your pregnancy.

Breath work is also very important to focus on in early pregnancy. Learning to expand your breath will not only help you relax during pregnancy, but will help you in labor. We need to learn to not strain or grip when we inhale and exhale. Not only can this create stress physically and psychologically, but can greatly hinder the delivery process. The more relaxed your breathing is, the more relaxed your pregnancy, labor, and delivery will be.

Gentle stretching is also very important in early pregnancy. As always, never force a stretch. It is much better to understretch than overstretch, especially during pregnancy. During the latter stages of pregnancy a hormone called relaxin is working to make all the ligaments very loose for the upcoming labor. During that time the pregnant woman will feel extra limber and it is very important to not go too deeply into a stretch because it can lead to injury and imbalance in the body. Use the stretches to relax and open, and always err on the conservative side.

If you are up to it in the first trimester, strength poses are fine to do and should be done if tolerable. Do challenging (but appropriate) poses or exercises as part of your first trimester regime, but it should be sprinkled throughout the workout and there shouldn't be a high concentration of difficult work or too much of one thing.

Here are some more beginning exercises that will help you in the 1st trimester and throughout pregnancy.

Exercise: Pelvic Floor Lift
It is so important to strengthen the pelvic floor in our first trimester of pregnancy. Try to lift up from the inside without squeezing or gripping the outer musculature like the glutes, stomach, or thighs. Ideally, the outer musculature should be relaxed and you should feel a lifting up from the inside.

Start seated in a chair or on the floor. (Later you can try the exercises in all positions; seated, standing, on all fours, on the back or on an incline.)
In an upward movement towards the uterus, slowly contract the pelvic floor muscles on a long, steady Exhale.
Keep the buttocks and abdominals relaxed as you breath and lift the pelvic floor.
Inhale and hold.
Exhale and slowly release the pelvic floor.
Throughout, the sternum should stay over the pubic bone.
Do 2-4 sets.

ADD ON

Hold the pelvic floor up cycling the breath (working up to 10 breath cycles) and then slowly release.

Exercise: TA Strengthening/Hovering Knees
The key to TA work is that it be on a "dimmer switch." The exhale must take its time. The exhale is in charge of first pulling the TA in and then movement happens.

Start on the mat on all fours.
Wrists under shoulders and knees under hips.
If there is wrist sensitivity, roll up a mat to lessen the angle of the wrist or make a fist and go onto the knuckles or prop the forearms on a box.
Inhale and stretch the crown of the head away from the tailbone.
On the exhale, first sink and stretch the tissue of the deep belly (pull the transverse in) and then (on the dimmer switch) hover the knees a few inches off the floor.
Make sure the bones of the spine have stayed the same and the shoulders are staying connected into the mid back.
Hold at the top.
Inhale to lengthen the spine.
On the exhale, slowly lower the knees to the floor.
Do 6-8 reps and rest in child's pose.

Fitness During Pregnancy

2009-05-30T05:01:00.000-07:00

I subscribe to Jennifer Gianni's blog- she's a Pilates expert, not to mention a doula and a natural childbirth coach. This is a recent blog post she did. Check out the rest of her stuff at http://www.healthnews.com/blogs/jennifer-gianni/family-health/pregnancy-childbirth-parenting/pilates-pregnancy-fitness-3186.html.

Pilates Pregnancy Fitness

By: Jennifer Gianni
Published: Tuesday, 26 May 2009

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Exercise is important during pregnancy on a number of levels, but it is vital that it is the right sort of exercise. Safety and effectiveness must be married together in perfect unison. Pilates and yoga are the ideal disciplines to use to prepare for labor and birth. They are also an excellent way to get your pre-pregnant body back after giving birth.

The intent to be fully present in pure Pilates and yoga is a big reason for the success of these two systems of exercise. The movement of the body is guided and eased into alignment by the connection to the mind and breath. The great Pilates and yoga practitioners realize intuitively that the work is based on the breath—that health and happiness are built on the foundation of free and expansive breathing.

Because of this heightened awareness, the yoga and Pilates postures and exercises can create a real sense of calm. The hope is that the pregnant woman finds inner clarity and peacefulness through the release of the body, by keeping the mind involved with the movements of the body. When the pregnant woman feels peaceful, her anxiety about the birth process diminishes. She will find it easier to concentrate on her contractions while blocking other elements out if she has been practicing this intense focus. She is preparing for the challenges and obstacles of her upcoming labor.

I have a client named Melissa who called me excitedly after the birth of her first child. She couldn't stop talking about how much our work helped her during labor and how impressed her doctor was at how well she did. As Melissa's labor progressed, she adjusted her pushing as her baby changed its position. Melissa was focused on her intent. The movements of her baby were supported by her body, breath and mind. This is the ultimate mind/body workout!!

This ability for the pregnant woman to focus (or anyone for that matter) takes lots of practice.

Another client told me that after years of doing Pilates, she never really understood the work until she practiced with me during her pregnancy. The pregnancy forces one to slow down and go deep inside. Yoga and Pilates provide a way to refine the movements of the body and the breath.

My approach to this work and the reason I am so passionate about it, is that it is tied directly to inner growth. The way I teach the fusion of Pilates and yoga is a calm, mindful way not given to extremes. The current media craze around yoga and Pilates has diluted its original intent.

Experiment with your workouts, exercises and poses not only as physical techniques, but also as a mental and emotional preparation for childbirth.

There are 5 foundational principles when talking about Pilates, and especially when focusing on Pilates Pregnancy fitness:
1. Concentration and focus
2. The Breath
3. The Inner Unit
4. Flowing Movements
5. Relaxation

Concentration and focus are fundamental to this form of exercise. Focusing on your body in this way actually leads the mind away from immediate concerns or anxieties and leaves you to center on the task at hand and to connect with the breath and the body. Ultimately, this is profoundly relaxing. It becomes a meditation.

The breath is the most vital element of the work and is especially important in pregnancy fitness. In labor and childbirth, expansive breathing can be the element that creates an easy, joyful birth. When we are aware of our breath and the power of our breath to change how we feel physically and mentally we soon realize why this is the most important ingredient.

The Inner Unit has many names; The Powerhouse, The Center, The Core, The Girdle of Strength. This "Girdle" incorporates three main areas: the back, the abdomen, and the buttocks. According to Joseph Pilates, The Inner Unit is essential for all exercises.

Flowing Movements are essential to the effectiveness of this work. The techniques of Pilates and Yoga are not based on sudden or jerky movements. Instead, one position flows as slowly and naturally as possible into the next.

Relaxation is an important aspect of the work at any time, but is especially so during pregnancy, labor, and immediately following birth. The pregnant woman should hone the skill of completely relaxing, but should also concentrate on developing skills of relaxed activation. This is the skill of working or activating while remaining relaxed.

Here are a few breathing and flexibility exercises you can use while pregnant, while in labor and after delivery. When performing the following exercises try to think about the five foundational Pilates principles that we covered.

Exercise: Lengthening Back Stretch at the Wall
This is a great one for women in late pregnancy. It feels amazing to have the support of the wall. The lower back (which can get very compressed in late pregnancy) gets a wonderful stretch!

Start with a neutral back to the wall with the feet away from the wall (about 10 to 12 inches).
Keep the feet hip distance apart and parallel or a bit turned out.
The knees should be slightly bent.
Rest the hands on top of the legs.
Inhale for length.
Exhale and flatten the lower back to the wall.
Maintain the stretch of the lower back against the wall for up to 30 seconds.
To make this more restorative, the hands can rest on the wall, or (especially for the third trimester) the fingers can lace under the abdomen creating a sling with your arms to support the weight of the belly.
To emphasize strengthening, bend the knees and lower the behind until the thighs are almost parallel to the floor and flatten the lower back against the wall.
To release, slowly rise to standing.

Exercise: Quadruped Breathing

This is a great exercise to train and strengthen all of your Core muscles.
The core muscles hug and secure the skeleton but do not bring the body into movement.
Start on the hands and knees.
The shoulders are above the wrists and hips above the knees.
On the inhale, lengthen all the curves of the spine.
Try to find and hold a neutral spine in this all fours position.
Hold and exhale.
Keep the bones in place ( keep the neutral spine) and with the breath, sink and stretch the deep abdominals across the pelvis.
Hold the stretch of the deep abdominals and on each consecutive exhale try to go deeper.

Join us next time for pregnancy posture exercises.

Breath

2009-04-08T06:20:00.000-07:00

I'm back- sorry for the long hiatis. I'm really only a few weeks late for a monthly post, but I was trying to do them bi-weekly. Hopefully I will get better.

Our topic this time is breath which is oh-so-important in Pilates but so much more so during pregnancy, especially as pregnancy progresses! I'm going to focus more on the pregnancy side of it that the Pilates side of it for this post, save for this brief introduction.

The principal of the breath in Pilates is that all of your movements should be connected to your breathing pattern. It helps with the centering, concentration and flow of your movements, along with helping to power your muscles.

During pregnancy your rib cage essentially flattens out- the sternum angle more than doubles as your internal organs get pushed up up and up by your growing child. As the pregnancy progresses, you may find it harder and harder to take deep breaths and may feel constantly out of breath because your lungs feel like they can't fully expand. This is where starting Pilates early in your pregnancy and diligently practicing through out really can pay off.

Pilates promotes the use of "Posterior Lateral Breathing" or breathing through the back and sides of the rib cage rather than just into the belly and the front of the rib case. You must use this kind of breath if you inhale while maintaining an abdomonial contract- if you try to use diaphragmatic breathing, your diaphram must dome down into your abdomonial cavity, thereby forcing you to release your abs. By allowing your lungs to expand to the back and the sides of your rib cage, you can maintain your abdominal contraction, allowing you to do endurance exercises like hundreds, but still breath. When you are pregnant, there is simply no room for your diaphram to go down to allow your lungs to fill, so you either don't get deep enough breaths or it must go to the sides and back.

To practice posterior laterial breathing, wrap your hands around the sides of your rib case with your thumbs on your bra line and your fingers facing forward. Take a deep breath through your nose, keeping your shoulders down and your abs pulled in. Concentrate on making your hands move. You can also do this with a partner by having them place their hands on your shoulder blades with their palms on your bra line. Try to pull their hands apart from one another when you inhale and draw them back together on your exhale.

Don't worry if you can't get it right away, it takes practice. First of all, your intercostals- the muscles that connect your ribs to one another, need to stretch. This can take some work if they haven't been stretched before. Secondly, you are learning how to breath again, something you have done without thinking your whole life. Spend a bit of time each day practicing and viola- one day- your hands will move. Also, don't be surprised if you're a bit sore the next day- it is a great work out for tiny little muscles that don't get much love from the gym.

Precision

2009-02-26T06:02:00.000-08:00

This is interesting that it's my topic this morning, because I was going to deviate from the series to talk about how sometimes, your body might need small, tiny movements that seem like they might not be doing anything, when in reality, they are working on a whole host of issues.

Specifically, I'm thinking of you new moms who want to get your pre-baby belly back. If you have a diastasis, you can do all of the crunches you want, you will not flatten your belly, you may quite possibly make your diastasis worse. Small transversus pulses using a splint will help bring your rectus back together while at the same time toning your corset- so when your split closes, you will have that nice hour-glass feature again. During this time of small, precise movements, you might not feel like your abs are getting a huge workout, you may not be sore for the first few weeks, but you are doing what your body needs at that time.

Along the same lines: in group classes, DO NOT DO NOT DO NOT look at your neighbor and see what they are doing. The first few classes when you're learning the exercises it's fine to learn what to do, but when you know what you're supposed to do, comparing yourself to what someone else is doing is a recipe for disaster. First of all, you don't know that person that you are watching. Maybe they are a professional athlete. Or maybe they are doing a modified version of the exercise because they are injured. If you copy them, you are going to cheat your body out of what it needs.

Excellent Pilates During Pregnancy Resource

2009-01-30T07:27:00.000-08:00

Debbie Goodman taught the prenatal Pilates training I attended in New York and specializes in working with new and soon-to-be mothers. Here is an article she wrote for Pilates-Pro.com about Post Partum Recovery.

Contol

2008-12-26T19:22:00.000-08:00

I could talk about control for days and days and days...it is kind of my pet project with my clients. But, instead, I'm going to exercise a bit of control myself and be brief.

I like to do a lot of exercises that require balance because it requires clients to, 1) Concentrate and 2) Control what muscles are doing the movement. My other muscle control technique is speed- or lack thereof. The slower you go, the more control that you have to exhibit in order to execute the movement.

So- to recap: change your balance point (either by adding an overball or an exercise ball or a roller) or move more slowly. Or both. Either way, concentrate and control what each muscle is doing as you perform each exercise.

Concentration

2008-11-30T17:42:00.000-08:00

This is the Pilates Principle I struggle with the most as a teacher. I love my clients, and often the only time I get to see them is during their Pilates session. They like to know what is going on in my life, and I like to know what is going on in theirs. This may cross the Professional/Friend line, but that is another discussion in and of itself, which I will address when I finish this series.

I am getting better about keeping the chit-chat to a minimum, the longer I teach the easier it is. Describing to the client exactly which muscles should be doing the work helps, and getting the client to move slowly helps too.

Concentration is essential to Pilates for a variety of reasons. First of all, it is required to execute the movements correctly. Let's consider Frog on the Reformer or Tower: This exercise is for the inner thighs and pelvic floor. But, unless you are concentrating on these muscles, it is easy to let the larger Quadriceps Muscles take over. The exercise will feel easy, and maybe boring. You will have completely missed the point. However, if you slow down, concentrate on pulling the Pelvic Floor muscles up and in to begin the movement, and then using the inner thighs to complete it, Frog can be a very difficult exercise. Add a ball between the heels to make both legs move evenly and it can be down right challenging.

So- how can you bring a greater deal of concentration to your class?

1) Eliminate distractions. If you are on street level with a busy road or sidewalk out front, paint over the windows to allow the light in without all of the busy-ness that is going on out there. Set up an area for clients to wait for the next class where they won't disturb clients currently in class. If there is a teacher training program at your studio and there are people observing the lessons, make your client aware of it at the beginning of the lesson, and then don't mention or acknowledge the observer again. Ask clients to silence their cell phones and take their calls outside or in the hallway, try to keep reception calls quiet or in-between lessons if possible.

2) Use music. Classical teachers may disagree with me on this one, and to that I say, "To each his own." I beleive music helps clients concentrate rather than distracts them. As a Pilates practitioner myself, it is easier for me to dismiss the distractions of the day and quiet the million things running through my mind when there is music on. The rhythm calms me. Obviously, you need to choose your music wisely. Don't play a radio station, because the talking will be a distraction. Heavy metal or power punk may not be the most appropriate choices, but neither is New Age going to work for all classes. The tempo of the music should match the tempo of the class- Enya during Jumpboard is not all that fun.

3) Slow down. Make your clients slow down. This can be so difficult, especially, I've learned, with runners and men. Nothing against either group, I run myself, but they are so used to moving quickly and powering through that they have a hard time slowing down and concentrating on the little movements. Work on them over time. If you have a private client like this, or a class full of people who fit this discription, try to get them to slow down for one exercise each session. They will (hopefully) remember that their next session, and it will build over time. I recently taught a class where we did ever exercise at half the speed we normally do. We only make it through a half dozen exercises the whole hour, but my clients were literally dripping with sweat at the end. And there was no extra chit-chat.

4) Tell the clients what muscles are the main focus, which are helpers, and what should be relaxed. You need to know your anatomy and you need to know how the exercise works, so why not share that knowledge with your clients?

Centering

2008-11-12T19:03:00.000-08:00

"Shoulders down, abs in, pelvic floor up." I'm sure you've heard some version of this mantra at your Pilates classes, but what do we really mean? Lets start at the center...as in the Pilates Principal "Centering." The "core" is made up of three muscle groups: the transversus abdominus, the Pelivc Floor (this is actually a group of tiny little muscles, but they are almost never referred to individually) and the Multifidi- tiny little muscles that support your back. Now- I want to you picture a skeleton notice how there are no bones between the ribs and pelvis- what do you think supports your spine in that area? Correct- THE CORE! The tranversus runs around your body like a corset, the Pelvic Floor creates the hammock that holds everything up, and the multifidi hold your spine erect. These are hard muscles to find- they are not like biceps- you can't flex them to show them off. Try these exercises to find these muscles and to feel them engage. Once you know where they are, you will be able to keep them engaged as you do your other exercises.

Transversus: Cough or laugh. Feel the really deep contraction deep inside your abdomin. That is your transversus. Now, take a deep breath, and as you exhale pretend you are trying to pull your hip bones together, draw your belly button to your spine and lace the two sides of your ribs together. Try to feel the same contraction that you felt during the cough or laugh.

Pelvic Floor: The best way that I know of to find your pelvic floor is to practice using it. When you're going to the bathroom, stop the flow of urine. Those are the muscles that you are looking for. Once you get the feel for them, practice contracting them when you're not using the bathroom.

Multifidi- Stand up straight, put your hands on your low back, and walk slowly across the room, Try to feel the muscles of your back firing. If that doesn't work, sit up straight in a chair, hands on your low back. Slowly pick one foot off the floor, then the other, alternating legs.

The next time you are in your Pilates classes, try to find these muscles when you start each exercise, and keep bringing your mind back to them throughout the class. Next time...concentration!

Pilates Principles

2008-10-28T18:59:00.000-07:00

I apologize for the delay in posts. I actually posted this on my other blog thinking I had posted on here. I will be back to a weekly schedule now!

Over the next few weeks we are going to look in-depth look at the Pilates Principles, what they mean in Pilates and how they can apply to other areas of your life. Here is a quick summary of the principals from www.pilates.about.com:

Centering: Physically bringing the focus to the center of the body, the powerhouse area between the lower ribs and pubic bone. Energetically, Pilates exercises are sourced from center.
Concentration: If one brings full attention to the exercise and does it with full commitment, maximum value will be obtained from each movement.
Control: Every Pilates exercise is done with complete muscular control. No body part is left to its own devices.
Precision: In Pilates, awareness is sustained throughout each movement. There is an appropriate placement, alignment relative to other body parts, and trajectory for each part of the body.
Breath: Joseph Pilates emphasized using a very full breath in his exercises. He advocated thinking of the lungs as a bellows -- using them strongly to pump the air fully in and out of the body. Most Pilates exercises coordinate with the breath, and using the breath properly is an integral part of Pilates exercise.
Flow: Pilates exercise is done in a flowing manner. Fluidity, grace, and ease are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way. Pilates equipment, like the reformer, are very good mirrors of one's flow and concentration as they tend to bang around and suddenly become quite "machine-like" if one loses ones control and flow.

Looking your best

2008-09-29T11:00:00.000-07:00

This is a bit off the subject of Pilates, but it's about looking and feeling great, so it goes along with the spirit of the blog. As a new mom, time is a commodity that you don't have a lot of, and often, your own image suffers. I am not saying that you should spend an hour each day trying to look nice, but taking the time to get dressed in clothes that fit well and look nice on you, put on a spot of make-up, and quickly fix your hair will help you feel more together all day long.

The Importance of Rest

2008-09-15T07:00:00.000-07:00

Today is one of those days where I don't know if I could possibly drink enough coffee. I'm just plain exhausted. I had an incredibly busy week last week, complete with very late nights and very early mornings. Plus, as you know, I'm a mom, so all of the busyness of my life just gets compounded when you add in my amazing daughter, who, by the way, learned to walk last week!

Besides feeling just generally run down today and a bit crappy, there are some real problems with being too tired and it can cause long term problems. This story on 60 Minutes confirmed what I had long suspected about the connection between sleep and weight- it is about more than being too tired to exercise.

When I was in college, I worked a full time job that required me to work overnights 2-3 nights a week in addition to the 2:30-11pm shift three nights. I had a full-load of classes (15 or more hours) and I worked a 10 hour per week internship. To make all of this happen, there were times when I would have to essentially stay awake for 24-36 hours at a time and I was miserable. Despite my best efforts to exercise, I gained weight. I tried to eat well, but I developed stomach problems and felt sick a lot. I attributed my weight and stomach problems to stress, but it seems that they may have been more sleep related.

As a new mother, you are going to be severely sleep deprived. You may have heard the advice "Sleep when the baby sleeps." It is hard to heed that advice because that's when you can actually get things done, but you MUST get some sleep. Enlist your husband, friends and relatives for help. It's okay if your house isn't immaculate, but if that drives you nuts you won't be able to sleep anyway, so go ahead and ask for help. Ask if someone would come and clean once or twice a week. Your friends want to help, let them. If your relatives all want to come see the baby, stagger their visits and let them know that you will be taking a nap while they visit. They won't mind, they aren't coming to see you anyway, they're coming to see the baby. Uninterrupted cuddle time will be just fine with them. And don't worry if you're breastfeeding, the child will not let you sleep through a feeding :-)

Finally, don't be afraid to set boundaries that allow you to get the sleep that you need. Whether that is boundaries in your work: limit the number of at-home hours you will work, and make sure they end early enough that they don't effect your ability to sleep; your family: anyone who is awake after 10 is only allowed to have the TV at a minimal volume; or yourself: write down everything that is swirling in your head, keeping you awake when you lay down. Deal with the to-do list when you get up, by writing it down, you will know you won't forget, so you can sleep peacefully.

Exercise and meditation can help you sleep, as can good food decisions. Make sure you don't exercise or eat too close to bed time as that can keep you awake. Learning to quiet your mind through meditation can help you achieve the peace that you need to slumber.

Resources

2008-09-07T11:31:00.001-07:00

I wanted to share a few of my blog/podcast resources:

Jennifer Gianni's blog has amazing, anatomically correct information for working different areas of your body.

Pilates on Fifth is a video podcast produced at a great studio just outside of Times Square in New York City. This is a great, no cost way to learn exercises when you can't make it into a studio.

Pilates Digest & Pilates-Pro are both great online magazines dealing with every aspect of Pilates and studio ownership. There are also discussion forums on each site.

When you don't have time for a class

2008-08-25T13:57:00.001-07:00

As a mother, it seems like some days getting a shower and a meal or two is a feat in and of itself. I know that it isn't always possible to make it to a studio to take an hour long class no matter how much you want to. So, here are my 5 favorite at-home sure-to-make-you sweat moves. Oh- and this entire series can be done in 10 min or less.

Single Leg Stretch:
Lie on your back with your legs in tabletop, head lifted to the base of your shoulder blades. Place your right hand on your right ankle, left hand on your right knee. Extend your left leg out parallel to the floor. Exhale, and switch legs (left hand to left ankle, right hand to left knee, right leg extended). This is 1 rep. Complete 7-10, keeping your back in neutral and your transversus engaged.

Single Straight Leg Stretch:
Lie on your back, both legs extended to the ceiling, head lifted. Grab your right leg behind the calf, lower your left leg towards the floor. Scissor the legs to switch, grabbing your left leg and pulling it towards your body. Complete 7-10 reps. Your upper body should be still with your legs coming to your hands. No bouncing.

Criss Cross:
Lie on your back with your legs in table top, hands behind your lifted head. Rotate your torso to the right and reach your left shoulder toward your right leg. Your left leg will extend out towards the floor. Switch sides. Complete 7-10 reps.

Double Leg Stretch.
Lie on your back, hugging both knees to your chest, head lifted. Inhale, extend your arms over your head and your legs out on an angle. Exhale, circle your arms around to hug your knees into your chest. Repeat 7-10 times.

Double Straight Leg Stretch (or Leg Levers): Lie on your back with your legs extended towards the ceiling, hands behind your lifted head. Keeping your inner thighs firmly pressed together, lower the legs towards the floor only as far as you can go WITHOUT MOVING YOUR BACK. This should be right around 3-6 inches. Exhale, and raise the legs back to the ceiling. This is a TINY movement. Less is more.

From Pilates-Pro.com

2008-08-19T14:00:00.003-07:00

A link to a great article about Pilates during Pregnancy. I have trained with Debbi, she is wonderful!

http://www.pilates-pro.com/pilates-pro/2008/8/18/pilates-and-pregnancy-safe-ab-exercises.html

Pilates for Stress Relief

2008-08-19T14:00:00.001-07:00

Almost everyone has heard of the stress relieving benefits of yoga, but did you know that Pilates provides many of those benefits also? Three of the Pilates Principals are Breathing, Focus and Flow. Joseph Pilates believed that in order to exercise correctly, you must be fully present and aware of what you are doing. When you are focused like that, you don't have any space left to worry!

Post Pregnancy Pilates- How soon???

2008-08-12T11:35:00.000-07:00

First of all, I am not your doctor. The circumstances surrounding your birth experience will be a large factor in determining when you can get back to exercise, but in general the rule of thumb is:

For vaginal birth with no complications: 6 weeks or whenever you stop bleeding and feel up to it.

For C-Sections: 6-8 weeks depending on your surgery, stitches, pain, etc.

HOWEVER- there are 2 very important things that you can begin doing literally the moment the baby is out (or whenever you feel up to it): TRANSVERSUS & PELVIC FLOOR PULSES!!!!

These two exercises (described in detail here) can help get you feeling great long before your body is back to normal. They are also important because:

1) Contracting the Transversus Abdominus will help pull your Rectus Abdominus (6 pack muscle) back together faster, closing the diastasis recti.

2) Your pelvic floor is put under a lot of strain while you are pregnant supporting the weight of your baby while your organs are being shoved up against it. And then, during the actual birth...well, we all know what happens then- it stretches a whole lot to allow the baby to come out. Pulsing your pelvic floor (also known as 'doing kagels') will help prevent you from experiencing the incountenance that plagues so many women after they've had children.

Exercise in General

2008-08-04T10:22:00.000-07:00

I get Google Alerts each day for "Pilates" and "Pilates and Pregnancy." Usually most of what comes up is about celebrities and their quest for the smallest possible body, the business briefs of local newspapers talking about new studios opening and the latest ebay auction on Pilates videos. Today though, and interesting article came up from the New York Post entitled Is the Economy Making Us Fat? Read it if you like, but more than anything, the title made me think about all of the excuses that we have not to exercise: I'm too tired, I'm too busy, the gym membership costs too much, yada yada yada. When it comes down to it, exercise is just that, it is work. You need to fit it in, get up earlier, stay up later, schedule it on your calendar, JUST DO IT!

Feel free to send me your particular dilemma that is causing you not to exercise, and I'll try to find a way around it.

(By the way, exercise gives you energy, there are MILLIONS of ways to re-arrange your day to fit it in, and walking requires nothing more than two feet. Even the shoes are optional.)

Home, Studio or the YMCA?

2008-07-29T04:57:00.001-07:00

When creating your Pilates practice, you may wonder if you should just work out at home with DVDs or books, go to the Y or some other gym where the classes may be included in your membership fees, or whether you should invest the money to go to a Pilates studio.

A combination of these three options should help you create a balance that is great for both your balance and your pocket book. A home practice is absolutely essential because there are going to be times when life is going to get busy and not allow you to go to the gym or studio like you would like. BUT, a DVD or a book is never going to be able to give you feedback or correct your form, two things that are essential for your success in Pilates.

Pilates studios are expensive, but will give you an experience that you will not find at a gym. The people at the studio are there for one reason- to do Pilates and to connect with their bodies. When finding a studio, find out about where the teachers are trained. Ideally, they should have a national certification which recognized by the Pilates Method Alliance. PMA certified teachers can be found by visiting the PMA website. Studio teachers will also be trained and better equipped to deal with special conditions such as back problems or pregnancies.

Programs at gyms are nicer for the pocketbook, but the teachers are likely to not have as much training as the teachers you would find at a studio. (This isn't always the case, many gyms have great teacher training programs and many teachers teach at gyms for extra money, just do your research.) The environment will be different than you would find at a studio though.

Bottom line- do what works for you, just do it. Ideally 3 times a week or more. Visit www.pilatesformommies.net and click on resources for a list of books that I have enjoyed in creating my practice, and feel free to contact me for other suggestions!

Functional Scoliosis

2008-07-22T10:32:00.000-07:00

Sorry about the delay between posts, had family in town and life just got a bit away from me.

So, in these last few weeks, did you pay attention to how you carry things and how you stand? Do you find yourself using one side much more than the other? Do you lean a bit? When you carry your kids, are they always resting on the same hip? These things and a host of others, like laying on the same side every night or sitting in an un-supportive car seat for hours on end, can all lead to scoliosis.

Yes, scoliosis is that spine thing that you were checked for by the school nurse growing up. I bet you thought when those checks ended, so did your risk of developing it, right? Unfortunately, not so much. Heather Herald Cole, MSPT, describes functional scoliosis this way: "Due to postural habits, single handedness, leg length discrepancy, posture, nerve root irritation, hip tightness, etc. This form of scoliosis can be corrected by exercise if caught early."

So, that's the good news. This CAN BE CORRECTED BY EXERCISE (not surgery!) if caught early. Unfortunately though, this isn't something that's easily corrected on your own at home. You need to either go to a physical therapist or a knowledgeable Pilates instructor. Either way, it should be someone who has experience working with clients with scoliosis and someone who is supportive of a non-surgical solution. You cannot attend group exercise classes (not even group Pilates) and expect results- this is a very personalized, very intensive exercise regime created just for you. And you must be patient. Some of the movements will feel small, and like you're not working very hard at all. YOU ARE! You are learning to use muscles that have, for whatever reason, decided that they'd rather not. Learning to fire all of your muscles evenly will eventually, hopefully, pull that spine back into correct alignment.

For more information on scoliosis visit www.scoliosis.org or just Google it- there is a wealth of information available.

A preivew of what's to come...

2008-07-09T09:09:00.000-07:00

Today's entry is to get you thinking about how you carry all of the items that we as moms lug around- your purse, the diaper bag, toys, CHILDREN, etc. Over the next few days, try to take notice if most of it gets placed on one side of your body, or if you're always lifting your kids with the same arm, etc. While walking with my daughter recently I realized she is almost always in my right arm, so I switched her to my left. I could barely hold her there. Try to start taking notice of your body imbalances, so they can be corrected.

Humpty Dumpty sat at a desk...

2008-06-30T09:29:00.000-07:00

You've heard it before, either from your grandmother: "Sit Up Straight!" or from your elementry school teacher "Straight and tall, no leaning at all" or from your Pilates instructor: "Shoulders down, belly in!"

How about your neck? Do you think a one hour massage would be the greatest gift in world right now? Or even a five minute neck rub?

Let's talk about your neck and shoulders for a minute. If you sit at a desk or drive a car for any significant portion of your day, you are at serious risk for having slumped shoulders and a sore neck. Most people, when sitting in their cars or office chairs, have a tendency to lean over the desk (or steering wheel) with their head sticking out and their shoulders so close to their ears they could double as earrings. Pregnant women and nursing moms have it even worse, as the weight from their newly humongous chest literally pulls them forward. And, although a massage would be great, who has the time (or the money) to get one every day? Here is a quick, easy solution: the mid and lower trap squeeze:

Quick anatomy lesson- the trapezius muscle is a group of three muscles that covers most of your back. The upper traps are the muscles right on the top of your shoulders up to your neck, they are responsible for lifting your shoulders up when you shrug (or slouch). The mid and lower traps are below these, and they are responsible for anchoring your shoulder blades down and drawing your shoulders back, thereby opening up your chest. To relax your shoulders, you need to engage the mid and lower traps and shut the upper traps off. To do this, sit on the edge of your chair with your back as straight and tall as you can make it. Try to pull your shoulders as far away from your ears as possible, and stack them right over your hips. Now, with your arms straight, press your palms behind you, like you are pushing water away. The movement should be coming from your mid and lower traps, and you should feel your shoulder blades drawing together. If you feel tension elsewhere, try to imagine that you are trying to undo your bra clasp with just the muscles in your back. Feel your tension magically melt away and your chest open up.

Whenever you catch yourself hunched over your desk, your steering wheel, or your baby, straighten up and squeeze those mid and lower traps together for a few seconds. It will make a huge difference!

Who's Writing This Blog Anyway?

2008-06-29T19:13:00.000-07:00

I thought it would be appropriate to use my first blog post to introduce myself. First, I’m going to post my professional bio, but then I’m going to tell you a bit more…

“Amanda began taking Pilates classes at the Y and immediately fell in love. She began going to classes twice a week and designing her own program at home. Her Pilates practice motivated her to change diet and add other exercises, and over the course of the next year she lost fifty pounds and four pants sizes. Her desire to help others achieve their fitness goals brought her to Simply Pilates' Teacher Training program.

After learning she was pregnant, she made the decision to leave her job in the music industry to pursue a career as a Pilates instructor. In addition to completing the Simply Pilates Teacher Training Program and passing the Pilates Method Alliance certification exam, she is in the process of finishing her certification through Balanced Body University. She has also attended specialized trainings in working with men and pre & post pregnant women.

Amanda holds a Bachelor's of Business Administration from Belmont University. She lives with her husband, daughter, 2 cats and dog in Inglewood where she enjoys photography, reading, writing, and playing outside.”

So, there you have it- I started taking Pilates because I was too big and exercising was hard. Not that Pilates wasn’t, but I’ve always been fairly strong, and my body was adapting to the Pilates faster than it seemed to be adapting to the miles I was attempting to run. Plus, it got me out of the office and away from the four boys I worked with for an hour each day. Pilates made me feel svelt- I never have had (nor will I ever have) the super skinny body that our society seems to idolize, but that doesn’t matter, because there were plenty of super skinny people in class whom were not as strong as me. And that was confidence I needed at the time.

I have a passion for working with women like myself- women who will always struggle with there weight. We are not the people who can down a pint of Ben & Jerry’s because we are depressed and brush it off the next morning. For us, that pint goes directly to our thighs, where we will spend the next two weeks working it off.

I also have a passion for working with mothers, new and veteran. Being pregnant and giving birth does a number on your body, but so does being a mother. You no longer sleep or eat regularly, let alone find time to exercise.

That’s me. I’m a mother in my mid-twenties, working hard to keep my family and myself healthy, and I hope that this blog can help you and your family also.

Thanks for visiting!