The great thing about exercising using the Gyrotonic Method when you're pregnant is that it helps you to handle the physical changes of pregnancy, it strengthens your body more quickly after the birth, and provides much needed, gentle movement throughout. Exercises lengthen and strengthen the abdominal muscles which are used to support the uterus through breathing and simple exercises. They also support the pelvis and encourage flexibility for childbirth.
The first is the principle of the Gyrotonic Method is ‘narrowing’ – an internal action that lengthens the spine lifting the pelvic region and creating greater space for the baby. It also provides support to the uterus.
The increasing weight of the baby can cause a posture that compresses the body’s joints, particularly in the lower back and the legs. In Gyrotonic® it is important to create and maintain space in the joints of the body and the Gyrotonic® Method exercises help to decompress joints to aid their maximum range of movement.
Relaxin secretion peaks for the first time during the 1st 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. It's important to continue being mindful of ranges throughout the trimesters.
One of the main movements in the Gyrotonic® Method is the Arch and Curl, a fundamental movement that is usually encouraged at the beginning of a session. This action integrates a rocking motion of the spine which encourages mobility in the pelvic region, also facilitating the natural movements of the baby inside the womb.
Pregnancy quickly impacts on the body's blood supply. Women tend to feel breathless more easily and your legs can get tired more quickly. When executed with deep breathing, Gyrotonic® exercises encourage cardiovascular activity which helps blood circulation. This helps to ensure a healthy circulation, particularly in the legs, which can struggle to pump the blood back up when holding the extra weight. A healthy circulation helps to prevents the emergence of varicose veins and leg cramps.
As you reach your third trimester, the goal is to keep moving as much as comfortably possible and continue to work on breathing, which will help with labor. It may be helpful to do shorter, more frequent sessions, i.e. thirty minutes four times per week instead of two hour-long sessions.
About Hayley Oxley
Hayley is a qualified GYROTONIC® instructor and practices the GYROTONIC EXPANSION SYSTEM® method. She is a fully comprehensive Pilates instructor, having trained with Alan Herdman and completed the Polestar Comprehensive Pilates studio course. Hayley has also completed several training courses with the Basi foundation in California and is pre and postnatal Pilates certified. Her teaching is complemented by her training as a trained clinical massage therapist with JING school of massage in Brighton.
Her passion for sports, anatomy and body mechanics led her to study the MuTu TM system, as well as Restorative Exercise with biomechanist Katy Bowman. Hayley is also qualified as a Level 2 Gym Instructor and TRX Instructor.