Prepare for a Comfortable Birth with Exercise and Pilates
Pregnancy is one of the most special processes a woman can go through. Of course, all expectant mothers desire to spend this process in the most enjoyable, comfortable, and trouble-free way. As many scientific studies show, exercises during pregnancy provide physical benefits before and after birth and facilitate birth by allowing expectant mothers to have a more comfortable pregnancy period.
Exercise during pregnancy; While it has many benefits such as contributing to increasing the feeling of satisfaction in social and psychological terms, increasing the energy of the expectant mother, shortening the birth period, reducing the labor pains, it also ensures that the complaints related to the pregnancy process such as fatigue, varicose veins, and edema are less common. It will also play a primary role in the prevention of gestational diabetes and accelerate postpartum recovery.
When to Start Exercises?
It should not be forgotten that it is necessary to prepare for motherhood physically and psychologically during pregnancy. Exercise during pregnancy; If your doctor deems it appropriate, it should be started under the supervision of specialist physiotherapists from the 4th month of pregnancy and should be done every day for 20 minutes.
How many times a day should the exercises be done?
Each of the exercises should be regularly repeated 5-6 times a day. Expectant mothers who have been exercising before can continue with the same exercise program, provided they are not heavy. Excessive weight gain during pregnancy and not losing excess weight within 6 months after birth cause long-term obesity in mothers. Exercise and a balanced diet also regulate healthy weight gain during pregnancy.
Who Should Plan the Exercise Program?
Every woman is different psychologically and physically. When the pregnant mother decides to exercise regularly, it is recommended to work with a physiotherapist who is in contact with the obstetrician so that the exercise program can be planned precisely for her. Therefore, every pregnant woman should be evaluated by a physiotherapist, and an exercise program should be planned. The exercise program planned for the person should be reliable and should be done by the objectives. Performing exercise, which is so beneficial during pregnancy, under the control of a physiotherapist greatly protects the health of the mother and baby.
What is the Purpose of Prenatal Exercises?
While the hormonal changes during pregnancy prepare the expectant mother for a comfortable birth, they also cause a relaxation in the tendons, intra-articular ligaments, and muscles. As the baby grows in the later stages of pregnancy, the mother's posture begins to change. Especially with the change in the center of balance, pain may be felt in the lower back, back, and pelvis. As a result of the weakening of the pelvic floor muscles, the support to the bladder and uterus area decreases; as a result, as the baby grows, urinary incontinence may occur when sneezing or coughing.
Muscle-joint problems and spinal problems (scoliosis, waist-neck hernias, etc.) that existed before pregnancy may cause new pains and complaints during pregnancy.
Exercises during pregnancy; corrects posture and muscle tone, increases strength and endurance, paving the way for faster labor and a faster recovery process. Exercise is also suitable for low back pain, gas and swelling in the feet, common during pregnancy.
Breathing exercises enable the expectant mother to push effectively by using her breath in a controlled manner during pain in the second period of labor. Relaxation exercises; During the painless period of labor, it teaches the expectant mother how to relax, provides the necessary energy accumulation for the baby’s birth, and helps her use her power beneficially.
Thanks to the modified Pilates exercises regularly, possible complaints can be prevented, existing pains can be minimized, and a healthier and more enjoyable pregnancy process can be provided. Because Pilates strengthens the deep back muscles and pelvic floor muscles that support the spine, it is essential for a healthier pregnancy. Combining exercises with breathing helps the expectant mother be more comfortable at the time of birth and increases the amount of oxygen needed by the mother and baby during pregnancy.
The fact that the expectant mother has not exercised before prevents her from doing pilates during pregnancy. The use of positions suitable for all periods of pregnancy, the selection of materials that comfort the expectant mother, the correct breathing, coordination, and controlled movement sets make pregnancy pilates reliable.
What Are the Benefits of Pilates During Pregnancy?
• It strengthens the pelvic floor muscles.
• It reduces back pain.
• Increases balance and coordination.
• It prepares for a more comfortable vaginal (normal) birth process with breathing exercises.
• It reduces the fear of childbirth.
• Psychologically prepares for motherhood.
• It enables the uterus to recover more quickly after delivery.
What is the Best Time to Start Pilates During Pregnancy?
• You can start pilates from the 14th week of pregnancy, as long as your doctor allows.
• If you do not have a situation that prevents exercising, you can continue to do pilates once or twice a week until the birth.