Anya Hayes - Postnatal Pilates: A Recovery and Strength Guide for Life

In my ideal world every mother would have Anya on speed dial! So much sound advice combined with excellent Pilates, its just perfect for mothers, helping them regain control of their bodies and laying the foundations for good body use for years to come. I cannot recommend this book highly enough.

Lynne Robinson, Director of Body Control Pilates

BLOOMSBURY SPORT

Bloomsbury Publishing Plc

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This electronic edition published in 2020 by Bloomsbury Publishing Plc

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First published in Great Britain 2020

Copyright Anya Hayes, 2020

Illustrations Dave Gardner, 2020

Exercise photos by Henry Hunt

Filler photos Getty Images

Additional photography is used by kind permission of the contributors

Anya Hayes has asserted her right under the Copyright, Designs and Patents Act, 1988, to be identified as Author of this work

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The information contained in this book is provided by way of general guidance in relation to the specific subject matters addressed herein, but it is not a substitute for specialist advice. It should not be relied on for medical, health-care, pharmaceutical or other professional advice on specific dietary or health needs. This book is sold with the understanding that the author and publisher are not engaged in rendering medical, health or any other kind of personal or professional services. The reader should consult a competent medical or health professional before adopting any of the suggestions in this book or drawing inferences from it. The author and publisher specifically disclaim, as far as the law allows, any responsibility from any liability, loss or risk (personal or otherwise) which is incurred as a consequence, directly or indirectly, of the use and applications of any of the contents of this book.

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ISBN: 978-1-4729-6217-1 (PB)
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Contents

Introduction

To maternity and beyond!

Congratulations! Youre a mum! Whether your baby is two weeks, two months, two years or even two decades old, this book is your toolkit of resources for postnatal rebuilding in mind, body and spirit. It aims to help you find the seat of your energies in your pelvic floor, realign your spine after pregnancy has moulded your posture for nine months and strength train your body for the daily physical graft of being a mother.

Post-pregnancy health and wellbeing: mental and physical balance

Physical and mental health are inextricably linked. Its vital that in motherhood, when our reserves are tested to the limit, we learn how to build up physical and mental resilience, so that were able to pass this life skill on to our children. The physical depletion of pregnancy and motherhood is often overlooked and stress can very easily build up. If were not resilient, too much stress can tip us into ill health.

Stress might be caused by the busy-ness of life, worrying about bills etc, but its also linked to your physical environment and your diet; too much sugar or caffeine can overload your system and cause stress. Chronic stress in turn overwhelms our resilience, leading to hormonal imbalances, brain fog, fatigue and loss of physical strength. In other words, prolonged stress is detrimental to your postnatal physical healing the healing that we assume (and hope) goes on without us paying attention to it.

How does this relate to Pilates?

If you feel physically weak after having babies it can have a domino effect on your emotional energy, feelings of competence, self-confidence, your sense of identity. This can spiral negatively, leading to self-doubt and self-criticism, which impacts on your health and happiness. Taking ownership of your postnatal physical recovery creates positive momentum, which can influence all other aspects of your health and wellbeing.

The intention of this book is to show you how you can replenish and renew your energy with conscious attention how you can rebuild your reserves through bodywork, relaxation and breathing, and by putting yourself first a bit more. Were encouraged to prioritise our health during pregnancy what you eat and drink, how much you exercise and rest and this is deemed legitimately important because its for the baby. For some reason, though, once baby is out we feel its no longer valid to put our health and wellbeing first. We need to reframe that.

If doing it for you feels indulgent or makes you feel guilty, remember that it is still for the baby. You need to be firing on all cylinders and in optimum health and energy, arguably more so, once your baby is out and youre tending to all their emotional, physical and snack-related needs. We also need to be happy to be around ourselves you are your own constant companion. Consider how our energies transfer to the people around us. If were stressed and depleted, this affects all our interactions. Im definitely a nicer person to be around when Im able to look after my body and mind. How much you move, what you eat, drink, how much youre resting these are the building blocks of your energy. Making babies and giving birth is a huge physical feat and we need to honour the recovery.

I read recently that the average mum has approximately 17 minutes to herself every day. That probably doesnt include trips to the toilet, which are often accompanied. I know that your time is precious. Exercise has myriad proven benefits for body and soul: youll feel fitter, stronger, tighter, more in control of whats happening to your body. Youll feel uplifted and energised. But, sadly, exercise can also be a source of anxiety and depletion after having a baby, if youre leaking wee when you try to run, or youre utterly exhausted and simply dont have the energy. It can become a gremlin, something that you should be doing.

Pilates will offer you the bridge between I just cant and actually, I can. Pilates can be gentle and is low impact, but deceptively challenging if you find it too easy, youre probably not doing it right. It can also get your blood pumping and offer you that sense of achievement and a great endorphin rush without placing strain on your pelvic floor and joints. It builds your strength and vitality from the inside out: making it possible for you to begin running again without fear of embarrassing leaking, and offering you a safe way of replenishing and building vital energy on those days when an aerobic workout feels like a step too far.