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Pilates for postpartum recovery


Postpartum or puerperium is the time that elapses until the woman returns to the state she had before the pregnancy. During this time, the physiological, anatomical and endocrine changes that occurred during pregnancy will gradually return to normal.

The type of delivery that has been had, conditions a little recovery. In other words, a woman who has had a cesarean delivery or required an episiotomy does not recover in the same way as a woman who has not had to undergo surgery. Cesarean section and episiotomy imply a longer recovery time because they are still controlled surgical interventions where the muscles have been cut. The recovery time goes from six weeks to about six months, month up, month down, so that the internal scars are well closed and allow a completely normal life.

There is a method that can work from almost the first day, progressively, the entire abdominal system and the pelvic floor. This method is Pilates, whose base lies in the control of the "Powerhouse". This method, created by the German Joseph Humbertus Pilates, is based on the principles of the "mansion of power" (powerhouse), which is formed by the set of muscles made up of the obliques, the rectus abdominis, the diaphragm, the transverse and the pelvic floor musculature. Thanks to the Pilates method, you can learn to control them, to work them to their maximum length, to endow them with resistance and, at the same time, elasticity.

The entire method is characterized by being a conscious system, where you learn to control and focus exactly how and where you want to contract and how you want to work the muscles, combining it with breathing. The breath is also conscious. It is about making a forced expiration after inhalation, thus achieving better oxygenation and an activation of all the muscles involved in "the mansion of power." With it, from the first days, you can safely work the abdominal and perineal muscles without any effort.

Thanks to this method, women will be able to recover earlier and better from their pregnancy, they will be able to recover their figure, their pelvic floor preventing incontinence and their posture. After what is considered postpartum, women can continue to benefit from this method as well. The pregnancy is over, but there is a new life that depends on them. Breastfeeding or bottle feeding, holding the baby, transporting it and the changes in the mother's sleep cycle conditioned on those of the baby, involve the mother in continuation of her important body and mental work. That is why, with Pilates, you can maintain a good physical condition, prevent or minimize back, shoulder or hand pain and relax. It will also help them feel good, maintain a good mood, and the strength to adjust to their new life.

Marián Zamora Saborit
Physiotherapist. Pilates Technician
Psychomotor in Early Childhood Education
Marián Zamora's blog

You can read more articles similar to Pilates for postpartum recovery, in the Postpartum On-Site category.


Video: Postnatal Pilates: Diastasis Recti #3 - Corepelvic floor muscle strength after pregnancy (October 2021).