The Benefits of Pre- and Postnatal Reformer Pilates at Feels Pilates Is Pilates Safe During Pregnancy?
One of the most common questions we hear is: “Is Pilates safe during pregnancy?” The answer is yes!
Pilates for pregnancy is an excellent way to stay active, improve strength, and keep your body in balance. Reformer Pilates provides a safe and effective workout for expectant mothers, with modifications and specialised props available for each stage of pregnancy to enhance your comfort and safety.
At Feels Pilates, we take great care to ensure that each exercise is adjusted to your unique needs, providing you with a personalised approach that promotes safety and comfort. Our experienced instructors are trained in prenatal Pilates and understand the specific changes that occur in your body during and after pregnancy.
Benefits of Prenatal Pilates
Prenatal Pilates offers many benefits to support a healthy and comfortable pregnancy:
- Improved Posture: As your body changes during pregnancy, it’s common to experience back pain, especially in the lower back. Pilates focuses on strengthening your core, which helps stabilize your spine and improves posture, reducing strain on your back.
- Enhanced Flexibility and Mobility: Pregnancy can cause your muscles and ligaments to loosen as your body prepares for birth. Reformer Pilates helps maintain strength, flexibility and mobility, reducing the risk of discomfort and improving circulation.
- Strengthens Pelvic Floor Muscles: Strengthening the pelvic floor (and learning to relax the pelvic floor) is crucial during pregnancy. Pilates for pregnancy helps engage and strengthen these muscles, supporting your body through the natural changes pre and postpartum.
- Breathing and Relaxation: Learning proper breathing techniques is a key component of prenatal Pilates. Deep breathing and mindful movement help reduce stress, promote relaxation, and aids in managing intra-abdominal pressure.
Postpartum Pilates: Recover and Rebuild
After giving birth, it’s equally important to focus on recovery and rebuilding strength, and postpartum Pilates can help. Reformer Pilates is an effective way to rebuild muscle tone, regain your core and pelvic floor strength after childbirth.
- Core Rehabilitation: After pregnancy, it’s common to experience weakened or stretched abdominal muscles or “abdominal separation” (diastasis recti). Postnatal Pilates helps you rebuild strength in your core and pelvic floor, supporting recovery and stability.
- Increased Energy: It’s easy to feel fatigued after childbirth, but postpartum Pilates can help boost your energy levels. The movements are designed to gently activate your muscles, improving circulation and reducing stress and fatigue.
- Improved Mental Health: Exercise is well-known for its positive effects on mental health. Postpartum Pilates can lower stress and boost endorphins, giving you a refreshed sense of well-being
- Gentle Progression: You can ease into your postnatal recovery at your own pace, with our experienced instructors who can provide personalised modifications to suit your individual needs.
- Customizable Resistance: With adjustable springs, the Reformer can provide just the right level of resistance to challenge your body at any stage.
Pregnant or postpartum clients are welcome to attend reformer pilates classes at Feels, with clearance from your doctor. If you are new to reformer, we recommend starting with a Beginner class.
At Feels Pilates, we’re here to guide you every step of the way with expert instructors and a supportive community. Pilates for pregnancy and postpartum recovery doesn’t have to be intimidating – it’s about feeling strong, capable, and supported.
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Our Postnatal treatments help to give relief to neck and shoulder tension that develops from feeding (breast or bottle) as well as back pain as a result of delivery or from the extra sitting to feed and the bending associated with newborns. We are also trained specifically in c-section scar massage to help aid in recovery.
Our treatments are fantastic at helping mums gain some much-needed rest and “me time”. However, babies are always welcome at these treatments and feeding/ skin to skin time can definitely be accommodated – especially if mum and bub don’t get a chance for much bonding at home.
At Maternal Instincts Massage we specialise in helping women regain their confidence and comfort through massage therapy and innovative treatments. Now, we’re excited to also offer you a non-invasive pelvic floor solution that can address the core issues of bladder leaks and sexual health: Emsella. Whether you’re dealing with postpartum incontinence or simply want to improve your pelvic health as you age, Emsella can help you regain control and feel empowered in your own body
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Femme Space Physiotherapy
Femme Space Physiotherapy is a dedicated Women’s Health Physiotherapy service created to support and empower women through every stage of life. Founded by Emma Attard, a seasoned physiotherapist with over 15 years experience in the healthcare industry, Femme Space is grounded in compassion, expert care, and a deep belief in the strength and resilience of every woman.
Understanding the challenges women face – be it time limitations, the difficulties of getting out of the house with young children or anxiety around medical appointments – Femme Space offers a refreshing alternative to the impersonal clinical setting, offering in-clinic appointments in Brighton-Le-Sands, convenient home visits throughout St George Sydney and surrounds and online options also.
Femme Space Physiotherapy is proud to offer the Pregnancy and Birth Preparation Program, a hybrid program offering both in-person and online sessions.
It covers all the pelvic health physiotherapy that is recommended during pregnancy, including:
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- management of pregnancy-related aches and pains
It also covers all of the specifics of birth preparation, such as:
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- tips and support in early postpartum recovery
Femme Space Physiotherapy also provides Postpartum care, which supports whole-body recovery — from gentle daily movement to returning to exercise or reaching new fitness goals, we’ll work together with your babe in tow to help you become your new self.
At Femme Space Physiotherapy, you’ll find more than just treatment — you’ll find a safe, calming environment where your story is heard, and your whole self is supported.
Emma’s approach moves away from the old, one-size-fits-all model of healthcare. Instead, she focuses on empowering women with knowledge, practical self-care strategies, and tailored physiotherapy support. Through this, you gain the tools and confidence to take an active role in your own recovery and well-being — supported every step of the way.
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