Clinical Pilates in Pregnancy: less pain, more balance

Pregnancy brings with it significant changes to a woman's body. Hormones make the ligaments more flexible and the connective tissue more elastic, allowing for a greater range of movement in the joints. Although this greater flexibility may seem advantageous, in practice it increases the risk of overload, especially in the spine, which becomes one of the most affected areas during pregnancy.

The growth of the uterus, the increase in abdominal circumference, weight gain and natural postural changes, such as breast enlargement, cause biomechanical changes that can lead to lower back and pelvic pain. Women with pre-existing postural deviations are more likely to experience discomfort throughout pregnancy and in the postpartum period.

The importance of staying active

Keeping physically active is essential, as long as there are no medical contraindications. Clinical Pilates is a safe and effective approach, allowing pregnant women to become aware of their bodies and adapt to postural changes, reducing tension in the spine and preventing pain. At the same time, it strengthens the muscles, increases endurance and improves flexibility, helping to support the extra weight and promoting general well-being.

How does Clinical Pilates work in pregnancy?

The sessions combine controlled, slow movements, coordinated with breathing, with a focus on:

• Stabilisation of the spine and pelvic region;
• Body awareness and posture;
• Segmental mobility;
• Strengthening the core, including the abdominals, diaphragm and pelvic floor.

The exercises can be done on the floor (matwork) or with equipment such as the Reformer, Cadillac and Step Chair, which provide additional support and greater control over movements. Each session is adapted to the stage of pregnancy and the specific needs of each woman.

Benefits of Clinical Pilates during pregnancy

Practising clinical Pilates has many advantages:

• Strengthening the pelvic floor and abdominal muscles, helping to support the baby and prevent postpartum complications;
• Improved posture and body awareness, reducing back and pelvic pain;
• Control of abdominal diastasis and support for postpartum recovery;
• Prevention of urinary incontinence and pelvic prolapse;
• Increased stamina and energy, reducing tiredness and fatigue;
• Developing effective breathing techniques, reducing anxiety and preparing for labour;
• Improved blood circulation, helping to reduce oedema in the legs.

In addition to these benefits, Clinical Pilates prepares the body for labour, strengthening the muscles needed for expulsion and providing greater safety for the pregnant woman.

Postpartum recovery

Clinical Pilates continues to be important after childbirth, whether vaginal or caesarean. The practice helps to re-educate the abdominal and pelvic floor muscles, improve posture, restore spinal mobility and reduce the risk of incontinence or prolapse. Specific exercises help to treat surgical scars, preventing adhesions and promoting the correct sliding of tissues.

Breathing work is integrated with core and pelvic floor activation, allowing women to regain strength, coordination and body awareness gradually and safely.

Personalised and integrative support

At Integrativa, each pregnant woman receives individualised care tailored to her needs. Clinical Pilates can be complemented with advanced physiotherapy techniques, neural mobility, postural re-education and specific therapeutic exercises, guaranteeing effective strategies for a pregnancy, childbirth and postpartum with quality of life and safety.

Clinical Pilates is therefore much more than exercise: it is a complete strengthening, prevention and recovery tool, providing women with confidence and well-being at all stages of motherhood.