Pregnancy Pilates Poses: Helping You Through Hormonal Times (And Giving You An Excuse To Be Selfish)

The psychological benefits of exercising during pregnancy should not be underestimated. Carrying a child is both a profound and daunting experience for most new mothers. Many times it feels as though you have lost control of your body and this feeling can be bewildering at times. Thankfully using the Pilates method can at least help you feel like you're in control of your body. As the awareness of your body improves, using Pilates, you will feel as though you're back in the driver's seat.

The feel-good endorphins that are released during exercise played crucial role in keeping good spirits and giving you self-confidence. It really does feel good to keep active. With Pilates you can feel like you move more gracefully and freely during a time when your body's expanding. Also, Pilates will give you a good excuse for a little "me-time."

Losing coordination is one of the effects of the male hormone, testosterone, decreasing in your body. Testosterone plays a crucial role in your hand-eye coordination and the sense of your balance. To counter this Pilates can help you feel more balanced and coordinated in your movements. As your body grows you will not be able to move as well. Muscle memory will not make up for the changes going through your body. So you'll have to need learn new coordination skills.

To help out with the overuse of the upper part of our shoulders (the upper trapezius) here's an exercise called floating arms. Sitting down, put your left hand on your right shoulder making sure you can feel your collarbone. You're going to keep your collarbone still during the first part of the movement. You need to make sure that the upper part of your shoulder stays unengaged for as long as possible. This upper part of the shoulder is what you overwork. You need to visualize it staying soft and released. You need the lower trapezius muscle below the shoulder blades work.

• Breathe in and lengthen up to the spine letting your neck relax.


• Breathe out zipping up your abdominals and hollowing out your pelvic floor. Begin to raise your arms slowly, reaching wide out of your shoulder blades. Think of your hand leading your arm and your arm following as it floats upward.


• Have your Palm opened to the ceiling as your arm reaches shoulder level. Remember to keep your shoulder under your hand as still as possible and that your shoulder blades are dropping down into your back for as long as possible. Breathe in as you lower your arms to your side.


• Repeat this three times with each arm

Remember to keep a sense of openness within your upper body. Do not tense anything else while you're focused on this action. Also, do not allow your body to shift to the side while performing this, keeping it centered.