{"id":2028,"date":"2022-11-15T05:12:11","date_gmt":"2022-11-15T05:12:11","guid":{"rendered":"https:\/\/optionspilatesstudio.com\/sg\/?page_id=2028"},"modified":"2024-06-08T10:40:29","modified_gmt":"2024-06-08T10:40:29","slug":"pilates-articles-postnatal","status":"publish","type":"page","link":"https:\/\/optionspilatesstudio.com\/sg\/pilates-articles-postnatal\/","title":{"rendered":"Pilates articles &#8211; What is Post-Natal Pilates and when can I start after giving birth?"},"content":{"rendered":"<div class=\"vce-row-container\" data-vce-boxed-width=\"true\"><div class=\"vce-row vce-row--has-col-background vce-row--col-gap-30 vce-row-content--top\" id=\"el-b27df030\" data-vce-do-apply=\"all el-b27df030\"><div class=\"vce-row-content\" data-vce-element-content=\"true\"><div class=\"vce-col vce-col--md-100p vce-col--xs-1 vce-col--xs-last vce-col--xs-first vce-col--sm-last vce-col--sm-first vce-col--md-last vce-col--lg-last vce-col--xl-last vce-col--md-first vce-col--lg-first vce-col--xl-first\" id=\"el-3614b4ad\"><div class=\"vce-col-inner\" data-vce-do-apply=\"border margin background  el-3614b4ad\"><div class=\"vce-col-content\" data-vce-element-content=\"true\" data-vce-do-apply=\"padding el-3614b4ad\"><div class=\"vce-basic-menu-container\" id=\"el-8d7d265d\" data-vce-basic-menu=\"true\" data-vce-basic-menu-to-sandwich=\"true\"><div class=\"vce-basic-menu-inner vce vce-basic-menu--style-text--color-3E3D3D vce-basic-menu--style-underline--color-4A90E2 vce-basic-menu--style-sub-menu-text--color-3E3D3D vce-basic-menu--style-sub-menu-background--color-ffffff vce-basic-menu--style-sub-menu-outline--color-EDEDED\" data-vce-do-apply=\"margin padding border background  el-8d7d265d\"><div class=\"vce-basic-menu\" style=\"font-size: 16px;\"><div class=\"vce-basic-menu-wrapper vce-basic-menu--alignment-left\"><nav class=\"menu-main-menu-container\"><ul  class=\"menu\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-home menu-item-has-children menu-item-497\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/\">Options Pilates<\/a>\n<ul class=\"sub-menu\">\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-499\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/about-options-pilates-studio-singapore\/\">About Options Pilates Studio<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-3164\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/about-our-instructors-new\/\">About \u2013 Our Instructors<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-501\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/pilates-faq\/\">Pilates FAQ<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-1577\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/about-studio-policies\/\">Studio Policies<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2223\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/about-waiver-terms\/\">Waiver &#038; 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Course schedule<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-509\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/courses-faq\/\">Instructor Course FAQ<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-508\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/education-about-pilates-academy-international\/\">About PAI<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2336\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/education-crossover-courses\/\">Crossover courses<\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-511\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/pregnancy-pilates\/\">Pregnancy<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-has-children menu-item-897\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/pilates-jobs-singapore\/\">Jobs<\/a>\n<ul class=\"sub-menu\">\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-1717\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/pilates-jobs-singapore\/\">Pilates Instructor Jobs &#8211; Singapore<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-1716\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/pilates-apprentice-wanted-singapore\/\">Apprenticeship Scheme &#8211; Singapore<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2474\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/management-wanted-singapore\/\">Management Team Jobs &#8211; Singapore<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2486\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/global-operations-manager-wanted\/\">Global Operations Manager &#8211; Singapore<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2328\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/pilates-instructor-wanted-hongkong\/\">Pilates Instructor Jobs &#8211; Hong Kong<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2329\"><a href=\"https:\/\/optionspilatesstudio.com\/sg\/pilates-instructor-wanted-uae\/\">Pilates Instructor Jobs &#8211; 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text-align: center; font-weight: normal; font-size: 2.5em; text-shadow: 0px 0px 5px rgba(0,0,0,1);\">OPTIONS PILATES STUDIO SINGAPORE<\/h1>\n<div style=\"text-align: center; margin-left: auto; margin-right: auto; margin-bottom: 10px;\"><button style=\"border: 2px solid #bb3333; border-radius: 20px; color: #ffffff; background-color: #ff3333; padding: 15px 32px; text-align: center; text-decoration: none; font-size: 26px; cursor: pointer; box-shadow: 0 8px 16px 0 rgba(0,0,0,0.2);\">Book a trial<\/button><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><div class=\"vce-text-block\"><div class=\"vce-text-block-wrapper vce\" id=\"el-2551ae7a\" data-vce-do-apply=\"all el-2551ae7a\"><h2 style=\"text-align: center;\"><span style=\"color: #ff6600;\"><strong>What is Post-Natal Pilates and when can I start after giving birth? <\/strong><\/span><\/h2>\n<p>Post-Natal Pilates is designed specifically to help you through the months after the birth of your baby, aiding you to re-discover your body in a safe, effective and enjoyable way. &nbsp;&nbsp;Pilates is very versatile and adaptable and can be modified for post-natal clients without aggravating any post-partum symptoms. &nbsp;Postnatal Pilates is specifically designed for the postpartum body, including women who have had natural, vaginal deliveries as well as caesarean sections, helping to accelerate the healing process, boost blood flow and oxygenation to repair damaged muscles like your deepest core and abdominal muscles.<\/p>\n<p>Post-natal Pilates will focus on alignment and posture, especially important for new mums. Pilates will help to correct the misalignment of pregnancy and improve strength, so you are better able to carry, hold and nurse your baby for long periods of time and often.<\/p>\n<h3 style=\"text-align: center;\"><strong>Benefits of Post\u2013Natal Pilates<\/strong><\/h3>\n<ol>\n<li><strong>Improved core strength and helping to reduce abdominal separation (diastasis recti)<\/strong> - Post-natal Pilates is also very useful for helping conditions such as diastasis recti. When we correctly activate abdominal muscles in post-partum Pilates, we are supporting the contraction and regeneration of the muscle tissues that were completely stretched out during pregnancy. We also avoid traditional flexion exercises where our head and neck comes up off the mat as this places too much load on the abdominals and the pelvic floor. During pregnancy, the <a href=\"https:\/\/www.pregnancybirthbaby.org.au\/abdominal-separation\">abdominal muscles may have separated<\/a>, creating a diastasis recti.&nbsp; The abdominals usually go back to normal after the birth, however, sometimes they can stay separated. If this is the case, you will need to do specific exercises to strengthen these muscles to avoid back pain and injury.<\/li>\n<li><strong>Improved posture<\/strong> \u2013 In the first months after your baby is born, you will spend a large amount of time in a hunched over position, feeding your baby, so your posture will suffer. Post-Natal Pilates will include upper body stretches and exercises designed to work the postural muscles and help prevent strain through the neck and shoulders.<\/li>\n<li><strong>Improved overall body strength and fitness <\/strong>\u2013 Being able to lift, squat down and carry your baby and other loads safely is of critical importance as you adjust to the demands of being a new mum. Post-Natal Pilates will focus on strengthening legs and glutes and creating mobility throughout your entire body.<\/li>\n<li><strong>Increase pelvic floor strength<\/strong> \u2013 It is incredibly important to try and regain pelvic floor strength and control that can sometimes be lost as a result of pregnancy. The <a href=\"https:\/\/www.pregnancybirthbaby.org.au\/pelvic-floor-exercises\">pelvic floor<\/a>&nbsp;includes the muscles and ligaments that support the bladder, uterus and bowel and these can be weakened after pregnancy, especially if you had a&nbsp;<a href=\"https:\/\/www.pregnancybirthbaby.org.au\/having-a-large-baby\">large baby<\/a>&nbsp;or&nbsp;<a href=\"https:\/\/www.pregnancybirthbaby.org.au\/giving-birth-second-stage-of-labour\">pushed<\/a>&nbsp;for a long time during labour.&nbsp; Having the weight of a baby sitting on your pelvic floor for 9 months of pregnancy can really impact the pelvic floor, so it is necessary to work these muscles and prevent issues later in life.<\/li>\n<li><strong>Stress relief and increased energy levels<\/strong> - Pilates is also great for stress relief through the intentional deep breathing which oxygenates the muscles and the brain. That oxygenation, coupled with the increased circulation you get from movement, is also what gives you increased energy, something that\u2019s needed more than ever when you\u2019re a sleep-deprived new mum.<\/li>\n<\/ol>\n<h3>&nbsp;<\/h3>\n<h3 style=\"text-align: center;\"><strong>When can I start Post-Natal Pilates? <\/strong><\/h3>\n<p>When you feel ready to exercise, it's very important to not overdo it. Even if you are feeling great after having your baby, your body will have gone through big changes and will need time to recover.&nbsp; Labour and giving birth can cause physical problems including&nbsp;<a href=\"https:\/\/www.pregnancybirthbaby.org.au\/backache-in-pregnancy\">back pain<\/a>&nbsp;and a&nbsp;<a href=\"https:\/\/www.pregnancybirthbaby.org.au\/bladder-weakness-after-birth\">leaky bladder<\/a>, both of which can be made worse by vigorous exercise.&nbsp; In addition, pregnancy&nbsp;<a href=\"https:\/\/www.pregnancybirthbaby.org.au\/what-happens-to-your-body-in-childbirth\">hormones<\/a>, such as Relaxin,&nbsp;can affect joints and ligaments for up to 6 months after giving birth, which can put you at greater risk of injury.<\/p>\n<p>How quickly you return to exercise depends on many factors including what type of birth you had (vaginal or caesarean), <a href=\"https:\/\/www.pregnancybirthbaby.org.au\/exercising-during-pregnancy\">how fit<\/a>&nbsp;you were before and during pregnancy and how easy or difficult the labour was for you.<\/p>\n<p>If you had a vaginal birth, the earliest recommended time to recommence a post-partum Pilates routine is 6 weeks. If you had a c-section, then we recommend you wait a little longer as you will need more time to heal your wound and recover as you have undergone major surgery \u2013 in which case a minimum of 12 weeks in required.&nbsp;&nbsp; If you are unsure, please check with your Doctor or Obstetrician to ensure you are signed off to start exercising again.<\/p>\n<p>A post-natal exercise program will focus on reactivating the pelvic floor, abdominal strengthening, spinal extensor strengthening and shoulder and chest opening exercises.&nbsp; These exercises will set the foundations to support the stresses of other exercises, daily activities and sports. Please be aware that there are exercises which might be counterproductive for the postnatal body, including anything that causes extra intra-abdominal pressure like planks, push-ups and sit ups. Additionally, if you enjoy lifting weights to supplement your Pilates, you may want to opt initially for lighter weight, especially while squatting or doing deadlifts.<\/p><\/div><\/div><\/div><\/div><\/div><div class=\"vce-col vce-element--has-background vce-col--md-auto vce-col--xs-1 vce-col--xs-last vce-col--xs-first vce-col--sm-last vce-col--sm-first vce-col--md-last vce-col--lg-last vce-col--xl-last vce-col--md-first vce-col--lg-first vce-col--xl-first\" id=\"el-a9201fad\"><div class=\"vce-col-inner\" data-vce-do-apply=\"border margin background  el-a9201fad\"><div class=\"vce-content-background-container\"><div class=\"vce-asset-background-simple-container vce-visible-all-only vce-asset-background-simple--style-cover vce-asset-background-simple--position-center-center\"><div class=\"vce-asset-background-simple\"><div class=\"vce-asset-background-simple-item\" style=\"background-image: url('https:\/\/optionspilatesstudio.com\/sg\/wp-content\/uploads\/sites\/2\/2020\/06\/reformer-group-pilates.jpg');\"><\/div><\/div><\/div><\/div><div class=\"vce-col-content\" data-vce-element-content=\"true\" data-vce-do-apply=\"padding el-a9201fad\"><div class=\"vce-text-block\"><div class=\"vce-text-block-wrapper vce\" id=\"el-9caa7814\" data-vce-do-apply=\"all el-9caa7814\"><h2 style=\"color: #000000; text-align: center; text-shadow: 0px 0px 5px #bbb; font-size: 3em;\">TRY PILATES TODAY<\/h2>\n<div style=\"text-align: center; margin-left: auto; margin-right: auto; margin-bottom: 10px;\"><button style=\"border: 2px solid #bb3333; border-radius: 20px; color: #ffffff; background-color: #ff3333; padding: 15px 32px; text-align: center; text-decoration: none; font-size: 26px; cursor: pointer; box-shadow: 0 8px 16px 0 rgba(0,0,0,0.2);\" onclick=\"document.location = '#bottom'\">Book a trial<\/button><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><div class=\"vce-row-container\" id=\"bottom\" data-vce-boxed-width=\"true\"><div class=\"vce-row vce-row--col-gap-30 vce-row-content--top\" id=\"el-403c898f\" data-vce-do-apply=\"all el-403c898f\"><div class=\"vce-row-content\" data-vce-element-content=\"true\"><div class=\"vce-col vce-col--md-auto vce-col--xs-1 vce-col--xs-last vce-col--xs-first vce-col--sm-last vce-col--sm-first vce-col--md-last vce-col--lg-last vce-col--xl-last vce-col--md-first vce-col--lg-first vce-col--xl-first\" id=\"el-6e183cdf\"><div class=\"vce-col-inner\" data-vce-do-apply=\"border margin background  el-6e183cdf\"><div class=\"vce-col-content\" data-vce-element-content=\"true\" data-vce-do-apply=\"padding el-6e183cdf\"><div class=\"vce-raw-html\"><div class=\"vce-raw-html-wrapper\" id=\"el-1b5a0c46\" data-vce-do-apply=\"all el-1b5a0c46\"><a name=\"bottom\"><\/a><style>\r\n #_form_11_ { font-size:16px; line-height:1.6; font-family:arial, helvetica, sans-serif; margin:0; }\r\n #_form_11_ * { outline:0; }\r\n 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type=\"text\" name=\"firstname\" placeholder=\"\" required\/><\/div><\/div>\r\n    <div class=\"_form_element _x93355280 _full_width \" ><label class=\"_form-label\">Last Name<\/label><p><\/p>\r\n      <div class=\"_field-wrapper\"><input type=\"text\" name=\"lastname\" placeholder=\"\" \/><\/div><\/div>\r\n    <div class=\"_form_element _x89217401 _full_width \" ><label class=\"_form-label\">Email*<\/label><p><\/p>\r\n\t  <div class=\"_field-wrapper\"><input type=\"text\" name=\"email\" placeholder=\"\" required\/><\/div><\/div>\r\n    <div class=\"_form_element _field4 _full_width \"><div class=\"_row\" ><label class=\"_form-label\">Where do you want to join us?<\/label><\/div>\r\n\t<input data-autofill=\"false\" type=\"hidden\" name=\"field[4][]\" value=\"~|\"><div class=\"_row _checkbox-radio\"><input class=\"checkmark\" id=\"field_4HONG KONG - Central\" type=\"checkbox\" name=\"field[4][]\" value=\"HONG KONG - Central\"><span><label for=\"field_4HONG KONG - Central\"> HONG KONG &#8211; Central<\/label><\/span><\/div>\r\n      <div class=\"_row _checkbox-radio\"><input class=\"checkmark\" id=\"field_4SINGAPORE - Orchard\" type=\"checkbox\" name=\"field[4][]\" value=\"SINGAPORE - Orchard\"><span><label for=\"field_4SINGAPORE - Orchard\"> SINGAPORE &#8211; Orchard<\/label><\/span><\/div>\r\n      <div class=\"_row _checkbox-radio\"><input class=\"checkmark\" id=\"field_4SINGAPORE - Oxley\" type=\"checkbox\" name=\"field[4][]\" value=\"SINGAPORE - Oxley\"><span><label for=\"field_4SINGAPORE - Oxley\"> SINGAPORE &#8211; Oxley<\/label><\/span><\/div>\r\n      <div class=\"_row _checkbox-radio\"><input class=\"checkmark\" id=\"field_4SINGAPORE - Hillford\" type=\"checkbox\" name=\"field[4][]\" value=\"SINGAPORE - Hillford\"><label for=\"field_4SINGAPORE - Hillford\"> SINGAPORE &#8211; Hillford<\/label><\/div>\r\n      <div class=\"_row _checkbox-radio\"><input class=\"checkmark\" id=\"field_4SINGAPORE - King Albert Park\" type=\"checkbox\" name=\"field[4][]\" 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