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Exercise of the Month: Prenatal Pilates on the Reformer

As we gear up for the highly anticipated Merrithew® Mindful Movement Symposium, UK, we’re excited to highlight this month's featured exercise series with Cheryl Cote Alden, Merrithew Lead Instructor Trainer. Cheryl brings a wealth of experience and passion to her teaching, and this month’s focus on Prenatal Pilates on the Reformer is a testament to her deep understanding of how Pilates can support women through the various stages of pregnancy.

The two key exercises for October’s "Exercise of the Month" series — Scapula Retraction and Protraction and Spinal Flexion and Rotation — are drawn directly from the STOTT PILATES® Prenatal Pilates on the Reformer workshop, which will be featured at the upcoming UK Symposium. This workshop is designed to promote strength, stability and mobility during pregnancy, making it a valuable resource for Pilates professionals working with expectant mothers.

Cheryl’s expertise in Prenatal Pilates makes her the perfect instructor to guide us through the benefits and best practices of these movements, which are essential for pregnant women to support their changing bodies.

Key benefits of prenatal Pilates on the Reformer

  1. Support postural changes: Pregnancy introduces various postural shifts as the body adapts to the growing baby. Cheryl emphasizes that maintaining spinal extensor strength, spinal mobility, and both scapula mobility and stability is critical for managing these changes. Stronger posture not only supports a woman’s body during pregnancy but also provides benefits postpartum when she’s caring for her newborn.
  2. Adaptability and flexibility: As Cheryl advises, every woman’s pregnancy is different, and so is her energy level. Therefore, Pilates routines can be modified accordingly. Shorter sessions or less intense variations of exercises may be necessary as the pregnancy progresses, helping ensure that moms-to-be stay engaged in their fitness journey while honoring their bodies’ needs.
  3. Stability and control: Stability is key during pregnancy, and exercises like Retraction and Protraction focus on strengthening stabilizing muscles in the shoulders and upper back. Cheryl recommends paying close attention to short levers versus long levers and closed kinetic chain exercises, which are safer and more effective for expecting mothers. Pilates is also beneficial for improving proprioception and balance, both of which may be challenged as pregnancy progresses.
  4. Mental well-being: Perhaps one of the most important benefits, Cheryl believes that keeping Pilates fun and accessible helps expectant mothers maintain a positive mental state. Exercise during pregnancy not only offers physical benefits but also provides a sense of comfort and confidence in their changing bodies. It’s a time for women to feel good about themselves and take control of their wellness journey.

Pro tips

  • Tailor each session: It’s important to listen to your body’s cues. Some days, a shorter, less intense workout will be more beneficial than pushing through a longer session. Flexibility and personalization are key to a successful prenatal Pilates practice.
  • Focus on breathing: Pilates breathing techniques assist with both relaxation and movement control. Mindful breathing during exercises helps activate deep support muscles, promoting safer, more effective movement patterns.
  • Modify spinal movements: While spinal flexion and rotation can be beneficial for mobility and strength, you may want to avoid large, forceful twists in the lower body during pregnancy, as these can place unnecessary stress on the fetus. Instead, focus on controlled, gentle rotations in the upper body, ensuring that movements are safe and supportive for both mom and baby.
  • Keep it enjoyable: Maintaining a sense of enjoyment is crucial in any exercise regimen, especially during pregnancy. Approach Pilates as a way to feel empowered and connected to your body.

Join us at the UK Symposium

As we approach the 12th annual Merrithew Mindful Movement Symposium, UK, we invite you to join our vibrant community of instructors in London, from November 14-17, 2024. Whether you're a seasoned professional or just beginning your journey, this symposium provides invaluable opportunities to learn and grow within the field of mindful movement, rehabilitation and fitness. Secure your spot!

Also, be sure to sign up for the the STOTT PILATES® Prenatal Pilates on the Reformer workshop. Whether you’re an instructor working with pregnant clients or an expecting mother looking to continue your Pilates practice, the Prenatal Pilates on the Reformer workshop offers a versatile and empowering way to stay active and feel good throughout pregnancy.

Be sure to incorporate these exercises into your routine and enjoy the benefits of this thoughtful, supportive approach to prenatal fitness! You can find exercises like this one and more on Merrithew Connect, our online streaming platform.

We’d Love to Feature You!

Are you a Merrithew Instructor Trainer interested in sharing an exercise with our community? Write to us at communications@merrithew.com for your chance to be featured in our most popular blog series.

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