PREGNANCY PILATES GOLD COAST and MUMS AND BUBS PILATES GOLD COAST
At 360 Degrees our Pre and Post Natal Pilates classes are kept very small (3-4 people max) so attention can be focused on optimal posture, correct core activation and safe exercise execution – as we strongly believe the benefit from doing an exercise comes only when it is done accurately.
A woman’s body undergoes many changes during pregnancy. Some of these changes can cause lower back pain, hip pain and weakening of the pelvic floor. At 360 Degrees we utilise Pilates to specifically target the core musculature, including muscles of the abdomen, pelvic floor, hips and spine. Strengthening these muscles provides internal support that can ease pain and discomfort during pregnancy and reduce the risk of postnatal complications.
At 360 Degrees, we offer a tailored Pilates program to suit the changing needs of your body during each trimester (Pregnancy Equipment Pilates) and into the postnatal recovery period (Mums & Bubs Pilates). In the post natal period we recommend an assessment with one of our physiotherapists to assess your stomach muscles (on the Real Time Ultrasound machine) and check for any separation (Rectus Diastasis). Presence of a Rectus Diastasis reduces the integrity and functional strength of the abdominal wall and can aggravate lower back pain and pelvic instability. This is something that can heal and repair quickly if found early and given the correct advice and specific exercise program. Our physiotherapists are all Mums themselves and have the empathy to devise an exercise program that is manageable to carry out daily while also caring for your baby. Some of the exercises you can even do with bub!
PRE AND POST NATAL PHYSIOTHERAPY AND CHINESE ACUPUNCTURE
Physiotherapy can assist with:
- Back, hip neck and pelvic pain
- Abdominal muscle and pelvic floor weakness
- Rectus Diastasis rehabilitation
- Core retaining
- Incontinence and prolapse
Acupuncture can assist with:
- Back, hip, neck, pelvic pain
- Morning sickness and headaches
- Constipation and haemorrhoids
- Incontinence and prolapse
- Fatigue and insomnia
- Threatened miscarriage
- Breached position
- Labour induction (only after due date)
- Postpartum recovery, poor lactation supply, mastitis, emotional factors
Pregnancy Pilates (3 people per class)
Pilates is an excellent form of exercise during pregnancy as it works on the deep abdominal and pelvic floor muscles. Pilates exercises can also strengthen and stretch specific muscle groups which are weakened and tight from the postural changes and stresses that occur during pregnancy. It is also has the added benefit of being low impact without stressing the joints in the body. Because Pilates stretches and strengthens simultaneously, it is also one of the most time-effective and efficient ways of ensuring labour fitness.
The abdominal muscles take quite a bit of a load during pregnancy, and strengthening and maintaining them will not only improve their recovery after the birth, they will also help support the spine and keep you strong during the all-important first months looking after your newborn. During our pregnancy Pilates sessions we also focus on shoulder strength and stability as this is crucial for being able to feed comfortably and carry/hold your baby.
These classes do require an Initial Assessment with one of our physiotherapists prior to commencing.
Mums & Bubs (4 people per class)
Our Mums & Bubs classes provide an opportunity for you to exercise with your baby nearby! This fun class focuses on re- training your abdominal, core and pelvic floor strength; while increasing your thoracic mobility, posture, upper body strength and lower body strength.
You are welcome to bring your pram, sling, play mat etc along to class to ensure bub is happy doing Pilates too! Rest assured our instructor will also be able to help with your bub, to maximise the time you can exercise.
An Initial Assessment with one of our physiotherapists is recommended prior to commencing classes. In this session we will check your core/pelvic floor strength and activation on the Real Time Ultrasound and check for any abdominal separation.
At 360 Degrees our Mums & Bubs classes help to:
- Regain your pelvic floor muscle strength and bladder control
- Strengthen and flatten your abdominal muscles
- Tone your body
- Raise your energy levels
- Provide a base to safely move to higher intensity exercise without injury
- Prevent low mood and postnatal depression
A medical clearance from your obstetrician or doctor stating that you are safe to exercise is required prior to commencing classes. This class is suitable for new mums and babies up to the age of 12 months. This class is health fund claimable.