Do you know how to safely get back to exercise, now that your bub is here? Here’s some tips to help you.
bodyBEgood is Ballarat's newest (and best!) Physio-run Pilates studio. We provide Physiotherapy services, Clinical Pilates, and Pilates fitness classes, to every body, at every age.
Unlike some Pilates studios, we really love what we do. We pride ourselves on giving our clients the very best in Pilates and healthcare. Here's 5 reasons why you will love Pilates at bodyBEgood...
1. THE PHYSIO IS THE TEACHER
Our classes are taught by highly trained physiotherapists, with many years of experience - not only as physios, but also as Clinical Pilates instructors. You can be confident when you come to bodyBEgood, that your exercise class will be challenging and fun, but it will also be safe, and in line with the latest in sports and exercise science. There will be no ridiculous, unwarranted, back breaking, hamstring tearing, fish slapping workouts - just smart, effective and rewarding exercise.
2. OUR CLASS SIZES
Our classes are capped at a maximum of 6 people. This means that the Physio teaching the class can keep an eye on your technique, and your ability to do the exercises correctly and safely. We can make exercises harder or easier, depending on how you are coping. With this specialised attention, you will get so much more from your exercise class.
3. EFFICIENT EXERCISE
All exercises in our classes target multiple areas of the body at the same time, making Pilates a super efficient form of exercise! In the gym, for example, you might be working your upper arms in a bicep curl. In Pilates, our Bicep Curls (shown below) work your upper arms, your thighs, your core, and your back, all at the same time. So, with Pilates, you are getting so much more out of each and every repetition!
(I sometimes think this means we don't need to work out for as long, or as often, right....?!)
4. MINDFUL EXERCISE
Pilates demands concentration; it requires alignment of the mind with the body. To complete your exercises safely and effectively, you must be focused - concentrating on where and how you move your body. This mindful approach means that any of your daily stress gets forgotten at the studio door. You will leave your Pilates class feeling relaxed, refreshed, and ready to tackle your day.
5. OUR STUDIO
Our glorious, light filled studio, is fitted with the very best in Pilates equipment, vibrant greenery, and a relaxing, fresh feel. Our clients love the peace, energy, and calm that comes with a class at bodyBEgood, and we hope you will love it too!
If you'd like to ask any questions about bodyBEgood, please email us at firstname.lastname@example.org, or call 5339 1401. We hope to see you in the studio soon!
Pelvic pain, also called Pregnancy-related Pelvic Girdle Pain, or PPGP, can be a real 'pain' during pregnancy. PPGP usually refers to pain felt in the area low down at your front, around your pubic bone, but it can also be used to describe pain felt around the vagina, or lower back.
Not all pregnant women will experience PPGP, and for those who do, it varies from slight discomfort, all the way up to an inability to weight-bear (think: crutches, bed rest, very frustrated, etc!).
We don't really know why some women end up with this annoying issue and others don't, but those super smart experts suggest you are more likely to end up with PPGP if you have:
- A history of back pain or pelvic pain
- Previous trauma to pelvis/back; or
- Previously had PPGP.
There's a few simple things you can do to help minimise your risk and/or reduce symptoms of PPGP. Have a read through these, and if you have any questions, please comment below!
1. Keep your knees together in bed.
No, this is not a sexual reference! Rolling over in bed is one activity that becomes a challenge for lots of women, sometimes very early in your pregnancy. This can be for several reasons, but one of them is often that it hurts around the pubic bone.
If you can manage to keep your knees gently pressed together when you roll over in bed, and when you get in/out of bed, you will put less 'stretching' load through the pubic joint, and likely experience less pain.
2. Try not to sit with your legs crossed.
Sitting with your legs crossed is a habit for so many of us, and a hard one to break too! However, many sufferers of PPGP will find sitting cross legged exacerbates their symptoms - it's best to get yourself out of the 'crossing legs' habit as early in your pregnancy as possible. Try to sit with your weight evenly balanced between both sides, and remember to change positions very regularly (ie dont sit for more than 15 minutes at a time).
3. Sit down to get dressed!
Yes, this might make you feel like you've turned into a little old lady... But before you dismiss this suggestion, consider that when you stand with your weight entirely on one leg, you've just doubled the load going through that side of your pelvis. In a pregnant state, the ligaments around your pelvis are already under greater stress, so don't overload them! Park your butt back on the bed, unload your legs, and get your knickers, pants and socks on in a much easier way! Your pelvis will thank you for it!
Try these simple tips to help lessen the load upon your pelvis, and let us know if they help!
If you find you are continuing to struggle with PPGP, you can click here to book an appointment with our Physio at bodyBEgood - there's lots more we can do to help.
What is a Reformer Class? Here is some info about Reformer classes at Body Be Good Ballarat