Exercise during pregnancy is important to maintain good muscle tone and prevent muscular skeletal problems. Properly applied, the Pilates Method can be an ideal form of exercise for achieving these ends.
During pregnancy, a woman's body is changed significantly, particularly in certain areas: the pelvis, abdomen, breast. Because of the special aqueous impregnation of soft tissues and the presence of large amounts of certain hormones called HCG and progesterone ( hormone-chorionic gonadotropin), aching joints are more flexible on both joints may occur in the symphysis pubis and ilíacas sacred joints due to the gradual increase in diameter of the pelvis. (Also present at another level, in the State). Within these biomechanical changes, the anteversion and lordosis also be increased due to the weight of the child who moves from the abdomen and greater flexibility in the joints above. Il centro di gravità sta andando avanti in modo tale che ci sono muscoli che è stato ridotto a compensare come psoas, estensori e isquiotibiales lombare. I muscoli si indebolito quindi seguire questa logica: glutaeus maximus e retto abdominis. Aumentando le dimensioni e il peso dei seni, il che rende abbreviare il pettorale minori. Intensificata dalla cattiva atteggiamenti e cattive abitudini, dando allattare, questa aumenta solo lo stress sulla colonna vertebrale, con mal di collo e spalla, rispettivamente. Ci sarà anche un aumento della dorsale del torace o cifosi. Le costole e aumenterà la pressione sul pavimento pelvico sarà maggiore. (Vedi articolo: Il pavimento pelvico e il Metodo Pilates).
Il mal di schiena è una delle leading cause of absenteeism in the world. Many of us sitting in bad positions, we have formed in a line of unemployed in any way increase the cost or recklessly. All this a result of our inaction in the postural muscles, "deprogrammed" and then falter. This takes greater significance at this time. We focus towards the activation and the "new programming from them. And 'generally regarded as static position, (which is part of our daily activities), as opposed to this concept, is something very dynamic.
It 's always recommended before starting the exercise program, guiding the expectant mother of an award and a three-dimensional representation of their homes as the pelvis. Lateral mobility exercises from front to back, both passive and active, being able to combine. It is also possible to address the mobility of sides being interesting work to preserve the stability of the pelvis during hip movements tonic. Then the basin which lies on the hips, pelvic movements towards the back and vice versa. Some of these movements are of particular concern during pregnancy: mobilizing the lower abdominal area, activating blood circulation, especially the great vessels. But it does not involve the mobilization of the pelvic bones together: the anteversion and retroversion. It 'important to the work of the gluteus muscles to give more stability to the area.
In contrast to abdominal breathing of yoga, pilates requires monitoring of diaphragmatic breathing, so that the chest is open laterally. It helps the mother relax and "open" the chest. Learn how to handle this technique is of vital importance, being one of the most difficult to master.
Normally, poor function of the abdominal wall remains the stability of the lower back and the whole pelvic area. During pregnancy, the abdominal muscles undergo an important stretch in all directions. This may add to chronic back pain, because now these muscles are progressively reduced its support to the dynamics of the area. As for the approach work addominali durante la gravidanza, ci sono scuole che evitano l'uso di dritto in precedenza, mentre altri lo permettono, ma solo se si unisce il collegamento trasversale del pavimento pelvico e simultaneamente e attivamente. Entro i pareri medici variare ugualmente, in modo che i formatori devono essere ispirate alla raccomandazione di trattare ginecologo, in ogni caso.
Quando si avvia movimenti da un nucleo centrale o la stabilità, combinata con adeguate di controllo della respirazione, è massimizzata stabilizzare il centro della madre prima e durante la gravidanza, riducendo i rischi per l'esercizio. Sarà molto importante per restituire la stessa dopo il parto, sia per la fisica e mentale. Nelle mani di un buon istruttore, Pilates può be fun and very effective in helping to cope with all the changes that will suffer the body of a pregnant woman.
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