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Pilates
Hamile PilatesGebeliğin her trimesterine özel
Gebelik boyunca değişen vücuduna eşlik eden, nefes ve pelvik taban odaklı güvenli bir hareket programı. Her trimesterde hareketler yeniden düzenlenir; amaç zorlamak değil, taşımayı kolaylaştırmak.
Süre
45 dakika
Dönem
1., 2. ve 3. trimester
Format
Birebir ağırlıklı
Gereklilik
Doktor onayı
45 dakika
Doktor onayıyla, trimester bazlı program.
Bu program neye yarıyor?
- Bel ve kasık ağrısını hafifletmek isteyen anne adayları
- Pelvik taban farkındalığı kazanmak isteyenler
- Doğuma nefes çalışmasıyla hazırlananlar
- Gebelikte güvenli hareket etmek isteyenler
Nefesle başlar, gevşemeyle biter
Nefes
Diyafram ve pelvik taban ilişkisini kuran sakin başlangıç.
Mobilite
Kalça, sırt ve omuz bölgesini rahatlatan yumuşak açılımlar.
Destekli güç
Top ve bolster desteğiyle sırt ve bacak kaslarını koruma.
Gevşeme
Yan yatış pozisyonlarında toparlanma ve rahatlama.
Faydaları
Gebelik döneminde katkısı
Bel ve sırt ağrısında azalma
Pelvik taban kontrolü
Daha rahat nefes ve uyku
Ödem ve yorgunlukta hafifleme
Doğum sonrası daha hızlı toparlanma
SSS
Sık
sorulanlar
Aklına takılan başka bir şey varsa WhatsApp'tan yaz; sana en uygun ders planını birlikte belirleyelim.
Doktorun onay verdiği andan itibaren, genellikle ilk trimester sonrası başlanır. Onay varsa daha erken de mümkün.
Sorun değil. Program tamamen gebelik dönemine özel kurgulanır; sporcu geçmişi gerekmez.
Evet, doğum sonrası toparlanma programına geçiş yapıyoruz. Sezaryen sonrası bekleme süresi ayrıca değerlendirilir.