Postnatal recovery with Pilates: private sessions with or without baby
Pregnancy and birth are crucial experiences in a woman's life: they present numerous challenges, both on a physical and emotional level. Ups and downs are almost the order of the day. And after the birth, nothing is the same anymore - the newborn demands all your attention, but your body, which has been strained by the birth, also has to find its center again.
In the “Pilates Postnatal” course in Zurich, we would like to support you as a new mother with exactly this. Perhaps even more than in other courses, here body, soul and spirit are inevitably connected. That's precisely why we only offer this course in small groups or as a private session (with or without your baby), because this way we can focus entirely on your individual needs.
Pilates is ideal for supporting the recovery process, as it offers countless opportunities to optimally adapt the exercises to the physical recovery process. We would be happy to support you and your child in this way during the period after pregnancy. If you have any questions about this or our other Pilates courses in Zurich, please do not hesitate to contact us and we will explain the specifics of the training to you!
What does Pilates achieve?
Even though the pelvic floor is largely hidden, it is one of the most essential regions of the female body. For example, it is connected to organs, the diaphragm, numerous bones and muscles and is therefore at the center of many movements.
The gentle but strengthening exercises that come into play during recovery through Pilates are therefore ideal for the stressed pelvic floor. During pregnancy and birth, it was subjected to a lot of hardship, and it is now weakened, as are your abdominal muscles and ligaments.
In our Pilates course for recovery after childbirth, We will help you to better perceive these muscles. We will introduce you to the anatomy of this important region of the body and support you in strengthening it with gentle movement sequences.
It can often help to practice Pilates during pregnancy. Here you can already train the pelvic floor, but also improve your overall well-being through targeted movements.
In addition to the exercises for the pelvic floor, training the deep abdominal muscles and the entire body is also an important part of the course. In this way, we also look at your posture, thereby preventing back pain and ensuring a relaxed shoulder girdle. Last but not least, Pilates is always a sport that requires conscious breathing. Together with special relaxation exercises, we support you in finding balance and inner peace.
The goals we strive for when recovering with Pilates can be summarized as follows:
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Increase body perception
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Learn about and strengthen the pelvic floor muscles
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Strengthen the abdominal and back muscles
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Stabilize the spine through the core muscles
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Improve balance
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Stretch and loosen shortened and tense muscles, especially the shoulder and neck muscles
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Learn behavior that protects your back and pelvic floor
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Promote the regression of diastasis recti, prolapse and incontinence problems
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Train good posture
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Valuable everyday tips
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Increase your feeling of well-being
When is the right time to start postnatal training?
At this point, a distinction must be made between a spontaneous birth and a cesarean section. In the first case, starting recovery with Pilates is recommended after six to eight weeks. In the second case, there should be eight to ten weeks between birth and postnatal measures.
The reason for these recommendations is that the body is still very weak immediately after birth. Exercises that require too much effort or are not tailored to the needs of the individual woman could lead to poor posture (examples include forced breathing or compensative movements). In the worst case, such movements could prove harmful.
We are passionate Pilates instructors and, thanks to appropriate further training, we can support you with our specialist knowledge and practical experience as a trustworthy partner in this demanding physical process. Book an private session for postnatal recovery with Pilates now in our Pilates Studio in Zurich – we look forward to getting to know you!
For moms, dads and everyone else
In the Pilates Stube we offer various classes not only for new moms (and dads too!). For every occasion and every personal Pilates goal, we develop exactly the workout that suits you. Find out more about Reformer Pilates and mat training as well as our group classes and Pilates private sessions on our website. Of course, we will be happy to answer your questions if you are unsure what is right for you. Just write us an email or give us a call!
We also offer many classes as online Pilates! Strengthen your body and relax your mind - even without coming to our studio. For individual training, please contact us directly!