How clinical pregnancy Pilates can help post birth recovery

Keeping up with your exercise routine can be the last thing on your mind when you’re pregnant. A clinical pregnancy Pilates course can be gentle enough so that no undue strain is experienced whilst exercising, yet it still works some of the key muscle groups used during pregnancy, including the abdominal and pelvic muscles.

What are the benefits of practicing Pilates before birth?

  • Increased body awareness with better posture
  • Improved strength and control of the pelvic floor region
  • Supports joints and ligaments that may be compromised with increased strain from developing baby
  • Develops flexibility and muscular endurance as the body tries to adjust when normal movement patterns are altered
  • Relieves common problems associated with pregnancy such as backache, thoracic pain, sciatica, ligament pain, and pubic symphysis pain
  • Helps develop breathing techniques that can be employed effectively during labour
  • Makes it easier for the pelvic floor to release in those crucial latter stages of labour
  • Deceases recovery time after birth

The do’s and don’ts of clinical prenatal Pilates


  • Listen to your body and avoid overexertion
  • Gently stretch tight muscles such as upper and lower back, hips and legs
  • Circulate and stretch the muscles of the feet
  • Work on the deep inner core to help with stabilisation of your back and pelvic girdle and the muscle of the pelvic floor
  • Mobilise and stretch the thoracic (upper) spine
  • Strengthen legs and back in preparation for giving birth


  • Push yourself too much – your body is working hard enough already
  • Indulge in excessive abdominal work – it’s not advised to do any rectus abdominus work after the first trimester
  • Over-stretch – your ligaments are vulnerable to injury
  • Lie on your back for too long as it may compromise the baby’s growth
  • Place excessive load on the pelvis or sacroiliac joint when performing unilateral work of the lower limbs

If you’re looking to stay active and have some fun during pregnancy, I’m running a 6 week clinical pregnancy Pilates course starting Thursday 27th October which has a limited amount of spaces left. The elbowroom also has some great prenatal yoga classes available as part of the unlimited class pass package.

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