PRENATAL & POSTPARTUM
YOU’RE WELCOME HERE
At Tropic State Pilates, we are passionate about helping expectant and new mothers embrace the incredible journey of pregnancy and postpartum recovery through the power of Pilates. Our team of highly qualified instructors are here to support you every step of the way.
Our commitment to your well-being begins with adhering to the guidelines set by the American College of Obstetricians and Gynaecologists (ACOG) for safe prenatal exercise (The most current guidelines). We believe in the benefits of staying active during pregnancy, and we won't ask you to stop exercising at 16 weeks. We're here to provide you with the expert guidance and modifications you need to stay fit, strong, and comfortable throughout your pregnancy.
Our Reformer Basics classes are suitable to join during pregnancy and postpartum recovery. We understand that every woman's journey is unique, so please refer to our class styles to find the perfect fit for your needs. Whether you're looking to stay active during pregnancy or regain your strength and energy postpartum, we have a class designed just for you.
Postpartum Recovery: For those returning to exercise postpartum, we recommend joining our classes only when you've received the all-clear from your allied health professional. Your safety and well-being are our top priorities, and we're here to provide the support you need as you regain your strength, energy, and overall well-being.
MUMS & BUBS WITH US
At Tropic State, we're honoured to hold a space for "Mums & Bub’s" to our nurturing Cairns community. We understand that the postpartum journey is a transformative time in a mother's life, and we're here to support you every step of the way. With your little one by your side, you can rekindle your relationship with exercise, prioritise self-care, and find a welcoming community of like-minded mothers.
Classes Designed for Mothers & Babies: We offer Reformer Basics (Child Friendly) classes to mothers and babies. This class is designed with your unique needs in mind, allowing you to bond with your little one while nurturing your own well-being.
Your Time for Self-Care: We believe in making every mother feel seen and heard during the 45 minutes of her day or week that she dedicates solely to herself. This is your sanctuary—a space to temporarily step away from the demands of daily life and focus on your physical recovery, mental health, and emotional well-being.
Empowerment and Strength: Our classes are tailored to meet the specific needs of postpartum mothers. We incorporate exercises to rebuild abdominal strength, enhance flexibility, and promote overall well-being. Our instructors are not only highly qualified but also deeply attentive to your unique circumstances. We offer modifications when needed and encourage a supportive atmosphere where you can openly express your concerns or questions.
Join us at Tropic State Pilates and experience the empowerment and strength that comes from nurturing your body and mind. We're here to guide you on your prenatal & postpartum journey, celebrating every milestone along the way. Welcoming you back to the path of self-care and well-being.
RETURNING TO EXERCISE
Am I ready to return to exercise?
Weeks 0 - 12:
Exercise should be low impact in the first 12 weeks. This gives your body the time to heal from pregnancy and birth, rebuild muscle strength and reduce your risk of injury in day-to-day life and with exercise.
It's important to take into consideration any medical reasons or post-birth factors that may guide the rate of return to exercise, and listen to your body for what feels good for both rest and movement.
Benefits of exercise:
Regular exercise has numerous health benefits, all of which apply equally to the new mother as at any other stage of life.
These benefits for the postpartum mother include:
• Building general strength
• Pelvic floor and abdominal muscle recovery
• Cardiovascular health
• Reduce blood pressure, cholesterol
• Stress relief / mental health benefits
• Confidence to return to sports/running
The 6-week Obstetrician/GP/Midwife check is important to check on birth recovery, scar healing, contraception options, addressing any medical issues and/or ask about mental health. Physiotherapists are experts in exercise and return to sport, therefore it is also important to be assessed by a Pelvic Floor Physiotherapist around the 6-week mark as well.
They are trained in postnatal care and can assess your pelvic floor muscles, abdominal wall, any muscle issues, and/or any past injuries which may be relevant.
They can also provide guidance on return to exercise and create individualised exercise plans. Physiotherapists are able to refer on, or liaise with your GP, to see other specialists if they identify something that needs further care or investigation.
Addressing any niggles, past weaknesses or concerns you have following pregnancy and birth should be done before returning to more intense activity.
Weeks 12+
Returning to high impact exercises can be commenced after 12 weeks postpartum. When you feel ready for higher impact activities, then it's encouraged to have a pelvic floor assessment by a physio or allied health professional. If this is not possible, a 'Star Jump Test' can give an indication about whether someone is likely to leak during high impact or not.
Diastasis Recti Abdominus Muscle (DRAM)
Diastasis Recti Abdominus Muscle (DRAM) separation causes people to think of abdominal muscles as "splitting" or "tearing. However, this is not true as the muscles do not split in 99% of pregnancies.
Throughout pregnancy the connective tissue that runs down the middle of the abdomen (linea alba) stretches to accommodate the growing baby. This is a normal process of pregnancy.
These factors are uncontrollable, so in most cases the amount of stretching of the linea alba is not related to exercise, lack of exercise or too much lifting.
Once the baby is delivered, the linea alba comes off stretch and starts to knit together again over the coming weeks. In the early postpartum period, a separation of greater than 3 cm will benefit from additional abdominal support and physiotherapy rehabilitation.
The amount of someone's abdominal tissues stretching depends on multiple factors such as the size of their baby (>4kg), twins/triplets, genetics, ethnicity, and/or how a woman carries her baby ("all in front" compared with more "around the sides").
Most healing occurs in the first twelve weeks but continues to progress over the next 12 months.
When measured above the belly-button at 12-weeks postnatal on a mini curl-up, a linea alba width of 2 cm or less, with no peaking, and a firm tension with minimal depth on pressing, is considered normal.
How can I heal a DRAM?
The most important thing to heal is the tension (strength) of the connective tissue. There are a couple of great exercises to help improve this. The mini crunch & criss cross abdominal exercises are a good starting place.
Mums & Bub’s. Contact us.
If you would like to join us for our Prenatal or Mums & Bub’s classes in 2024 please get in contact with us.
We offer mums & bubs classes every Monday, Tuesday, Wednesday & Thursday at
9:00 am & 10:00 am - Labelled on the schedule as - Reformer Basics (Child Friendly).
You are welcome to bring bub to any of these classes!
If you have specific postpartum (post natal) limitations to exercise, please let us know prior to your first class with us so we can plan for an inclusive class that only you’ll know is specific to your needs at the time.
Finding a time that suits majority can be difficult, so we have offered our 9 & 10 am classes to welcome you in.