Back in the Game: Why Pilates is a Game-Changer for Postpartum Recovery.

By Ashley Duncan

Here you are. “In the trenches”, as some might say. A two-month-old snuggled in your arms, a toddler darting around at your feet, and your mind a mess of never-ending to-do lists and the utter disbelief at how time seems to simultaneously fly by and crawl past. The demands are overwhelming, the nights are long, and you’re just trying to keep your head above water. And then, someone (a physiotherapist perhaps) will ask you, “What exercise are you looking to get back to?”

The question is a good one, maybe even a loaded one. Right now, exercise might feel like a

distant memory, a time you once knew before you were transformed by pregnancy, labour, and the chaos of motherhood. But here’s the thing: it’s not just about "getting back" to exercise. It’s about reconnecting with your body in a way that supports your recovery, restores your strength, and helps you feel like yourself again. Even if “yourself” has started to feel like a completely new person.

Enter: Pilates. A gentle, effective, sustainable, and enjoyable way to rebuild strength, improve posture, and promote healing.

So, let’s chat about why Pilates should be on your radar, and why it can be a game-changer in the postpartum period.

Pelvic Floor Awareness and Core Strengthening: I know. A pelvic health physio

writing about pelvic floor muscle exercises. Yawn. But what if I told you, it’s not just

pelvic floor muscles we’re dealing with here?

The pelvic floor is made up of muscles, ligaments, and connective tissue which work

together to create a hammock-like support at the base of the pelvis. It helps to support

the pelvic organs (i.e. the bladder, uterus, and bowel), aids in preventing incontinence,

and plays a role in sexual function. During a vaginal delivery, the pelvic floor muscles

can stretch up to 250% of their normal length, which can impact the muscles’

coordination and strength.

But did you know, the pelvic floor also works with the deep abdominal muscles, the

diaphragm, and the deep, stabilising muscles of the spine? Pilates aims to build strength

and coordination of this “core cannister”, by focusing on breathing, maintaining a neutral

spine, and gentle pelvic floor activation.

Gentle Progression: No Rush, Just Results: The recovery time following childbirth

extends well beyond your 6-week postpartum check. The low-impact nature of Pilates

can be particularly helpful, as it allows you to rebuild your strength at your own pace by

teaching you to focus on controlled and mindful movements.

By focusing on proper movement patterns and gradual progression, Pilates can help

prevent further injury and reduce the risk of pelvic floor dysfunction. Additionally, Pilates

exercises can aid in improving mobility in the hips, lower back, and pelvis: areas that can

commonly feel stiff following delivery.

But if you think “gradual progression” translates to “boring, easy exercise”, you haven’t

had your glutes quaking at the phrase “now let’s hold the bridge!”

Mind-Body Connection and Stress Relief: The postpartum period can feel

overwhelming. Between sleep deprivation, a new routine, and the emotional highs and

lows that come with motherhood, it’s easy to feel disconnected or anxious.

Pilates helps to create a mind-body connection that can provide mental clarity and stress

relief. The deep breathing, focus on movement, and mindfulness required in Pilates

creates an opportunity to calm the nervous system and clear your mind.

The postpartum journey is different for every mum, but one thing is clear: your body has gone through a whole lot, and you deserve a safe, sustainable way to regain your strength and stability. Pilates offers just that: gently rebuilding strength, improving posture, restoring

pelvic floor function, and connecting your mind and body in a way that honours your

postpartum recovery process.

So, when that question comes, “What exercise are you looking to get back to?”, take a deep

breath. Pilates might just be the perfect starting point. It’s not about rushing or "bouncing back" it’s about nurturing and healing your body so you can be your best, both physically and mentally, as you embrace this new life stage.

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Ash will be running the new “Mat Pilates” classes on Wednesdays at 9:30am, starting on 5th

February 2025. Whether you are currently pregnant or in the postpartum period, Ash will be able to tailor the class to your individual stage. As always, bubs are more than welcome to come

along with you!

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Schulz JM, Marmura H, Hewitt CM, et al. “Navigating the “new normal”: What guidelines exist

for postpartum return to physical activity and sport? A scoping review”. Br J Sports Med 2023;

57:1573-8.

Selman R, Early K, Battles B, Seidenburg M, Wendel E, Westerlund S. “Maximising Recovery in

the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport.

IJSPT. 2022;17(6):1170-83.