How core strengthening in pregnancy and post partum is key for strong and stable shoulders

When pregnant or postnatal clients first start coming to Pilates, strengthening their shoulders and upper bodies may not be their primary goal.

Working on improving core strength and stability through Pilates is generally what most people want to improve on or maintain.

It may come as a big surprise to know that a 20% reduction in core strength, increased the work of the shoulder (for the same function) by a whopping 80%!

So what are the implications for pregnant and post partum ladies?

Changes in posture in pregnancy results in weakened core

During pregnancy we are at risk of losing core strength and stability as a result of postural changes, stretching of the abdominal, hip and pelvic floor muscles as well as a general reduction in activity due to pregnancy aches, pains and lower energy levels.

Now, post-partum, add on the increased work required to care for a newborn (and possibly other children) such as lifting and carrying a growing baby, a heavy car seat and stroller and this puts A LOT of increased demand on the body.

Knowing that pregnancy has weakened the core, this in turn means the shoulders and upper body are having to work extra hard to carry out all these physically demanding tasks. This can lead to injury, aches and pains.

Building core strength in pregnancy and post partum to help shoulder strength and demands on upper body with a new babyStrong shoulders

So the key message is that keeping the body strong during pregnancy (the core, upper body and lower body) will help prepare you for the physical challenges ahead post partum. Core strengthening in pregnancy is key for strong shoulder girdle.

Regaining core strength and stability postpartum will ensure the shoulders are not compromised and put under undue strain, reducing risk of injury.