THE GLOSSARY

PILATES SET-UP

  • SupineThis refers to the positioning of your body when you are on your back.
  • ProneThis refers to the positioning of your body when you are face down on your tummy
  • All FoursThis refers to the positioning of your body when you are on your hands and knees. Wrists under and inline with the shoulder and Knees under and inline with the hips.
  • Dynamic stabilization – meaning ability to maintain the correct position whilst exercising.
  • Neutral Spine - Neutral Spine refers to the natural anatomical state of the spine when all three curves are present and in correct alignment. The three curves are the cervical (neck), thoracic (ribcage) and lumbar (lower back). Neutral spine can be found standing, seated, lying on your back, stomach and side and it is when the spine is strongest and most supported to move from.
  • Neutral Pelvis - Neutral Pelvis refers to the anatomical position of the pelvis when your hips bones (ASIS) are in the same plane as your pubic bone.You can find neutral pelvis by placing the heel of your hands on your hip bones so that your thumbs are reaching toward your midline and then create a triangle with your pointer fingers – the connection of the two pointers will rest on your pubic bone. You can find this standing, seated, lying on your back, side or stomach

PILATES TERMINOLOGY 

  • Isometric hold - 
  • Restorative Rest - 
  • Mommy Tummy - The Mommy Tummy is a low belly pooch that some postnatal women experience and is a results of a Diastasis Recti that as not been healed correctly. Where the separation still exists - the internal organs drop and push through creating the "Mommy Tummy" look.
  • The Fundamentals - The Fundamentals are a series of breathing activation exercises that target the deep core postural muscles of the body. These exercises form the foundation of the BodyLove Pilates method and are used and cued throughout both the pre & postnatal programs. The BodyLove Pilates Fundamentals aims to instruct you in targeted core work that you can do almost anywhere – just by breathing and connecting

MUSCLES

  • Transverse Abdominis (TVA) - The deepest abdominal muscle. The TVA runs horizontally across the abdomen and is recruited almost any time a limb moves. I like to refer to it as the "spanx" of the abs – lengthening, cinching and wrapping from front to back.
  • Pelvic Floor Muscles (PFM) - During your pregnancy you have heard people mention your pelvic floor a lot - Prepare to hear it a lot more! The Pelvic Floor is a series of muscles that acts as a supportive sling for the abdominal organs and spine.

PAIN AND SPECIAL CONDITIONS/HORMONES

  • Relaxin -Relaxin is produced by the placenta and causes the cervix and tissue of the birth canal to soften in order to accommodate the baby in birth. The muscle laxity is unfortunately not localized to the birth canal alone and along with progesterone. Relaxin softens ligaments throughout the entire body causing sometimes damaging joint instability.
  • Diastasis Recti - Diastasis Recti refers to the separation of the outer-most abdominal layer - the Rectus or 6-pack muscle group - along the linea alba into left and right halves. The linea alba is the connective tissue which joins the different layers of abdominal muscles at the midline of the body – it often becomes more visible during pregnancy. This separation is 100% normal and has to happen to make room for your growing baby.
  • Pubic Symphysis Dysfunction (PSD) - Pubic bone pain - or Pubic Symphysis Dysfunction (PSD) occurs at the pubic symphysis, which is at the front of the pelvis where the two halves connect. This pain can feel like a pulling or tugging inside the vagina or sensitivity of the pubic bone area. This can occur when you are working out or simply walking around.
  • SI Joint Pain - The Sacro-Iliac (SI) joint is in fact two joints – one on each side of your sacrum where it meets the back of your pelvis. SI Joint pain presents itself locally on one or both sides of the sacrum/tailbone. SI Joint pain is a common complaint during pregnancy but a condition that persists while you are postnatal due to the continued instability in the pelvis.

PROPS

  • Small Ball
  • Physioball
  • Pilates Ring
  • Theraband
  • Yoga Block
  • Foam Roller

Pilates physioball, band, ring, block and weights to make the most of your prenatal and postnatal Pilates workouts