Pilates on George

Central Sydney Pilates Studio

Jo Bezzina

Pilates for Pregnancy

Studio Happenings

Finding out that you’re expecting can be a time of mixed emotions for many women. Pilates studio sessions are a great way to support the physical and emotional changes you’ll be facing during this time, as well as preparing for labour. Studio sessions can complement other forms of exercise or be the main focus of movement for pre-natal care.

Pregnant client supported on reformer with a fitball and teacher assisting

Pilates studio sessions are highly supervised whether you attend semi-private (max three clients) or private sessions. With the whole suite of Pilates apparatus at our disposal (reformer, trapeze table, cadillac, wunda chair, pedipole, arm chair, spine corrector and ladder barrel) we make sure that we can accomodate your changing needs from one session to the next. Even one semi-private Pilates session per week will provide significant support during pregnancy.

The tailored approach we take at Pilates On George means that no matter how you are feeling on the day of your session, we will be able to give you a positive movement experience and make sure you are comfortable in the exercises selected for you.

I walked away after each session feeling taller and refreshed. Growing a tiny human is exhausting and really hard work and there was always different aches and pains each week. The program created for me stretched and strengthened, and not only focused on what my body was doing at the time but also worked towards building strength for labour and beyond. It’s so easy when you’re pregnant to just focus on those 9 months and then labour alone but what about after. I would never have thought of something like exercises for my wrists to assist with carrying the new bub around! It’s a skilled and caring trainer who can see beyond what the individual may be focussing on and assist them to build on what they have.

Erin
Pregnant client using the wunda chair during a Pilates class with teacher assisting

All our teachers are diploma qualified and understand the changes that should be made to a Pilates session to ensure you are appropriately challenged, while managing the needs of strength and mobility appropriately. We know that every body is different and that how you feel is multifactoral. We’ll help you feel stable in your hips and lower back while offering you relief in your ribs and upper back.

Regardless of whether you have a vaginal or caesarean delivery planned, each session at Pilates On George is intentional and will provide you with the skills and awareness to prepare for the physical demands ahead. The focus on breath is designed to offer space for your tissues to release, minimising the likelihood of pelvic floor trauma, diastisis recti and other injuries that can result from pregnancy and birth. Including exercises that strengthen your hips and legs to support a healthy pregancy weight gain, a significant benefit for your baby is also very important.

Pregnant client standing at wunda chair with teacher assisting

If you have more questions about what the right approach is during your pregnancy, reach out to us. We’re always happy to work with you and your allied health practitioner to ensure that you achieve the best results possible for your body.

Exercise Refresher- Chest Lift

The Thursday Tip, Uncategorized

The chest lift is a foundational pre-Pilates exercise that is the basis for many Pilates abdominal exercises. It is often suggested as a homework exercise to help develop the correct form before more challenging exercises are given.

The chest lift is great as you have the support of your hands behind your head while encouraging segmental movement of the the spine. While chest lifts are often thought of as an abdominal exercise, it is preferable to focus on them as an opportunity to mobilise the spine. Bridging for the upper segments of the spine! The abdominal activation is an added bonus.

In the video below, Valerie and Jo work through the standard version as well as a progression with the arms. This progression is great as it allows you to work on your endurance against the load of your arms and gravity. There are also some tips on what to watch out for to improve your form.

A little considered benefit of the chest lift (when done well) is the descent. This part of the movement teaches you how to move from a rounded position to a lengthened spine. Since so many of us find ourselves slouching at a desk, this is probably the best bit of the exercise. Doing the chest lift before arching the back is a

We recommend 6-10 repetitions of the chest lift. If you find after this you are still having trouble with discomfort in the back of your neck please speak to your instructor. There are some simple tips we can go through to help reduce this and make your experience less painful and more effective.

Hip Flexor Stretch

The Thursday Tip

Sitting for prolonged periods can make many people feel uncomfortable in the front of the hips (and often into the lower back). The muscles in this part of the body are grouped together to be known as the ‘hip flexor group’. The job of the hip flexors is to bring the thigh closer to the trunk- this might be an extreme range like a squat (or a high kick) to a less extreme position such as sitting in a chair.

All muscles in the body are designed to move between a contracted phase and a lengthened phase (even the heart). We are dynamic moving beings. When our muscles remain in one phase, some people can feel discomfort in the relevant area.

In the video below, Jo gives some tips to help alleviate the discomfort that prolonged sitting can often cause. It involves getting the pelvis moving to start as some of the hip flexor muscles attach to the pelvis. The movement of the pelvis provides an opportunity to create movement in the hip joint and also feels relieving to the lower back.

Stretch your hips at your desk

Once standing, it is important to feel fully supported by the standing leg. If the body feels strong, it is less inclined to hold on to the tension where we are trying to create stretch. You might notice your deep abdominal muscles also kick in when your standing leg is strong.

Avoid simply pulling at the knee joint. It is preferable to create a connection in the quads by pressing the foot/ankle into your hand and bend the elbow to create a deeper stretch. Jo mentions this in the video above.

We suggest holding the stretch for 10-30 seconds. Try to keep your breath flowing naturally as this will also encourage your muscles to release.

Beyond stretching, aim to to take regular breaks from your desk. When you go for a walk, aim to take a long stride and push off from the ball of your foot. This will encourage a lengthening through your hip flexors in a dynamic way. Our bodies are very intelligent and given the right opportunities will be able to self relieve tightness.

Exercise Refresher- Book Openings

The Thursday Tip

This week we’re covering a favourite exercise often given for homework. Book Openings! This exercise earns its favourite status for a few reasons:

✔️ mobilises your thoracic spine (mid back)- great if you have been sitting at a desk
✔️ challenges your pelvic stability
✔️ encourages deeper breathing by opening the chest
✔️ complements hip release exercises
✔️ lovely to support digestive issues you might be working through

Jo and Joyce help you make the most of book openings at home

Start by lying on your side with your feet in line with the back of your pelvis. If you feel like you’re going to tip over, simply bring your knees further forward. We suggest a pillow under your head if do not feel comfortable with your arm folded under your head.

Send your inhalation into the back of your body while in the start position. Think of each exhalation as an opportunity to soften your body into the floor rather than to “work your abs”.

This exercise is fabulous to lengthen your abdominals (especially your obliques). While you have never thought of stretching your abdominals in the past, it is extremely important if you struggle with an excessively forward posture. The general name for our abs is the “spine flexor” group. If you are struggling to sit tall or move into extension in class, you may be restricted by the front of your body. Sitting for long periods of time can encourage us to shorten the front of our body (think of slouching).

The other benefit to the book openings movement is a sense of space through your pec muscles. Crudely, these muscles connect your chest and shoulder to each other. If you feel like your shoulders round forward a lot, this is a nice addition to your other stretches and strength exercises.

We suggest 5-6 repetitions on each side. You can even do this on your mattress while procrastinating getting up in the morning (unless your mattress is extremely soft).

Exercise refresher- Bridging

The Thursday Tip

Bridging is an exercise that many of our instructors suggest as homework as it ticks so many boxes. It is a great way to mindfully move your body and see where it’s at on that day. Bridging is great for:

  • creating a connection to the ground
  • leg alignment
  • hip strength
  • spine articulation
  • breathing
  • chest expansion
  • taking time out to listen to your body!

In the video, Jo takes Celine through a repetition of bridging and offers suggestions for points of focus. We suggest that you do 6- 10 repetitions as part of your home practice.

  • Inhale to prepare
  • Exhale to tilt the pelvis using as little muscular effort as possible. See if you can allow your pelvis to simply roll
  • Create downwards force through your feet and peel your spine off the ground until you create a long diagonal from your shoulders to your feet.
  • Inhale to create openness through your chest and length through your waist
  • Exhale to return your spine to the ground- one row of ribs at a time and allow your pelvis to rest at the end.
Jo and Celine take you through the important points to remember in bridging

Other things to consider:

  • Keep your first few repetitions lower if you feel like your hips are very tight
  • Spend a little longer rolling down if your back feels restricted. You can pause, inhale and roll down in segments to access more movement
  • At the top of the movement you can add arm arcs, rotation through the pelvis or leg lifts for endurance
  • Rolling down with the arms resting on the ground behind you can add a deeper stretch through the lats

Foot Release

The Thursday Tip

Releasing tension through the underside of the foot can have benefits for the whole body. Some of the benefits are:

  • Improved circulation
  • Improved sensory awareness through the feet
  • Improve responsiveness in the feet (also connected to improved balance

In this video, Jo uses a spikey ball (available at the studio), a tennis ball and a mini hi-bounce ball (these are available from sporting goods stores) to release the feet. It’s amazing how quickly the foot will loosen up with targeted release work. If you follow up with heel raises (watch out for these in an upcoming video), you’ll notice that your strength and endurance is much improved.

If you are bothered by tightness in your calves, incorporating foot releases will also help.

Treat yourself to a few moments of self care using these foot release techniques with Jo