It’s extraordinary that one of the most incredible miracles the human body can perform is also
one of the most physically challenging. Pregnancy can be a real challenge, both during as
your body adjusts and the recovery afterwards. An amazing little human emerges that parents
instantly fall in love with, and makes all the challenges and pain worth it every moment, but
the mental and physical toll in can take on the Mother can be tough to recover from. At Iso
Fit we are here to help, with a wide range of state of the art equipment and with expert Pilates
and Gyrotonic instructors. Both Pilates and Gyrotonic Exercise are great for pre and
post-natal mothers. Today we will focus on the GYROTONIC® Method, which provides
much needed, gentle movement to help handle the physical changes of pregnancy, and
strengthens the body more quickly afterwards. Below are some suggestions for maximizing
Gyrotonic exercises and principles during this life-changing time.
Amongst the many benefits to gentle movement during pregnancy include decreased back
pain and constipation and lowering your risk of gestational diabetes. It’s suggested to
schedule at least 150 minutes per week of moderate aerobic activity, but it’s also important to
avoid a sudden increase in intensity during pregnancy. This relates to the number of times per
week you currently exercise, along with speed, number of repetitions, and any weights used.
The first trimester is a good opportunity to start working on diaphragmatic breathing,
strengthening the Pelvic Floor (training the pelvic floor to be strong and flexible) and overall
flexibility. Hormones that promote flexibility peak during the first trimester so it is
particularly important to watch out for overstretching. New clients may want to work in a
comfortable range while existing clients may want to be mindful of their pre-pregnancy
ranges. Continue being mindful of your personal ranges throughout the trimesters.
The second trimester you will want to start modifying your range of motion and
movements, avoiding prone and supine positions. Use yoga mats, pillows, cushions, and the
green wedge to help adjust incline.
During the third trimester you’ll need to readjust your movements and exercises with the
main goal being to keep moving as much as comfortably possible. You will continue to work
on breathing, which will help with labor. It may also be helpful to schedule shorter, more
frequent sessions. For example, thirty minutes four times per week instead of two hour-long
sessions.
Post-Pregnancy
After giving birth it’s important to listen to your body, as every women experiences the
post-partum period differently. If a particular exercise doesn’t feel comfortable, you probably
shouldn’t do it. It takes about 40 weeks to grow and deliver a little human, so don’t expect to
bounce back immediately-- it may take some time to get back to your pre-pregnancy physical
condition. While it’s tempting to jump right into intense activity to lose “the baby weight,” it
is very important to regain core and pelvic floor strength. Gyrokinesis exercises can be the
best way to start from as soon as you are cleared for movement.
appropriate exercise intensity/contraindications, Gyrotonic exercises can be a great way to
stay more mobile and stronger both during and after pregnancy. We pay special attention to
each one of our clients, tailoring a custom programme that produces results every time. Stop
by our studio in Central, Hong Kong today to learn more, or give us a call at +852 2869 8630.
Visit: 802-805, 8/F Yu Yuet Lai Building, 43-55 Wyndham Street, Central, Hong Kong
Connect with Iso Fit
Website: http://isofit.com.hk/
Facebook: https://www.facebook.com/PilatesHongKong
Twitter: https://twitter.com/isofitstudio/
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Twitter: https://twitter.com/isofitstudio/
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