3 Antidepressant Pilates Frameworks to Teach Perinatal Clients

for moms for teachers mental health pain postpartum pregnant Jan 24, 2025

 Dear Pilates teacher,
Thank you for taking the time to learn more about how to help your pre and postnatal clients who may be suffering from mental health issues.

Statistics on perinatal mental health show that

  • Suicide is the leading cause of death for mothers in their 1st year postpartum
  • 10% of women suffer from depression and anxiety during and after pregnancy. 
  • 50% never get help.

As a Pilates teacher who sees clients on a regular basis, MUCH more frequently then doctors, you may be the ONLY person who reaches out to help a mom or mom-to-be who is struggling with depression or anxiety. 

➣ What you'll learn today: 

  1. Is mental health within your scope of practice as a Pilates teacher? 
  1. Overcoming the discomfort of having a conversation with your client about mental health
  2. What to say when talking about mental health with clients
  3. Signs to look for in your clients
  1. 3 Antidepressant Frameworks to add to your Pilates sessions 

📄 At the end of this post under the Your Turn section, you'll find the ✧ Perinatal Mental Health Resources Google Doc that includes 2 PDF downloads. 

  • Edinburgh Postpartum Depression Screening Tool: a mental health self-assessment that you can print out and give to your clients. 
  • Uplifting Movement Elements to Teach

Let's get to it! 

1. Is addressing mental health within the Pilates teachers Scope of Practice 

Pilates Method Alliance states that:

  • Pilates teachers are to Coach, provide general information, and direct clients to seek medical attention as necessary. 

So you can rest assured that you are staying within your scope of practice as long as you follow the instructions you learn today. 

 

2. Getting comfortable Addressing Mental Health with Clients

I completely understand why you would be uncomfortable bringing up this topic. We don’t talk about mental health the same way we talk about how Pilates will give you a strong core, despite the fact that Pilates is known to be the exercise choice for uplifting mind-body-spirit. We tend to focus on the body. 

There are cultural reasons why it might be uncomfortable. For example in Kuwait, mental health is considered a taboo subject 

You may feel like your client will think you are being nosey, or that it's rude to 'pry' into other people's business. 

  • But isn't it more important to make sure your perinatal clients don't slip through the many cracks in the mental health-care system, then to focus on your discomfort around the subject and what your client may think? 

At Pregnancy Pilates IMPACT, the C in IMPACT stands for Courage. 

➣ If we don’t build up the courage to address mental health with our clients, we risk the most severe consequence of this mother committing suicide. Or worse, taking her family with her.

If my client thinks I'm rude for approaching the issue and 'fires' me as her teacher, but I was able to prevent that client from taking her own life, that's a risk I am willing to take.

Wouldn't you? 

With that in mind, I invite you to build up the courage to practice what you are about to learn. 

 

3. Here’s How to Approach the Conversation, and EXACTLY what to say: 

Have a paper copy of the Edinburgh Postpartum Depression Self-Assessment easily accessible. 

You'll want to hand the assessment to your client at the beginning of your session so you have those 5 minutes to spend, rather than stopping early or trying to talk about it as they are leaving. 

As you hand your client the assessment, this is what you say:

    • “I am adding a new assessment to all of my clients' screenings. This assessment is for you to take with you and complete privately. You are not expected to share the results with me. 
    • "After completing the assessment, you'll add up your score. If you have a score of 10 or higher, follow the instructions on the 2nd page. Take the assessment with you to your next doctor appointment, or your child's pediatrician appointment. 
    • You are welcome to reach out to me for referrals as well. 
  1. After the session, remind them to complete the assessment privately 
  2. At the next session, ask if they followed through with the assessment. 

4. Signs of Depression and Anxiety that You Want to Lookout for In Your Clients

Women with depression or anxiety around pregnancy t​ell us that they feel:

  • Extremely sad or angry without warning
  • Foggy or have trouble completing tasks
  • "Robotic," like they are just going through the motions
  • Very anxious around the baby and their other children
  • Guilty and like they are failing at motherhood
  • Unusually irritable or angry 

They also often have:​

  • Little interest in things they used to enjoy
  • Scary, upsetting thoughts that don't go away

 

5. 3 Antidepressant Frameworks to Incorporate Into Your Pilates Sessions

The following 3 frameworks can be added to any session, or any everyday lifestyle. 

Framework 1: Antidepressant Pilates Elements of 4

Pilates session elements to combat depression and anxiety. Practice 2-4x a week.

Element 1: Opening - Take up Space (Confidence) 

  1. Standing Star Pose or
  2. Superwoman Pose

Element 2: Closed Chain - Solid Base (Safety) 

  1. Feet and Hands Connected 
  2. Ex: Resistance Band or Ball with Mat work
  3. Hands connected to bed during Reformer Foot work. 

Element 3: Rhythmic - Percussive and Sponge Breath (Vagus Nerve Stimulation/Calms the nervous system)

    1. Hundred Breathing 

Element 4: Variety - Make it fascially fun (Energizing)

    1. Crossing the body - Saw 
    2. Slight changes of direction 
    3. Blowing up a balloon and playing toss the balloon 
    4. End standing 

 

Framework 2: 3 To Be Free

Do these together to energize your body and mind. Practice daily.

  1.  Vagus Nerve Stimulation - Breathing Exercises - Short inhale, Long exhale 
  1.  Sunshine - Step outside, or get in front of a window
  1.  Star Pose | Power Pose - Standing with arms open, hands on hips, or hands behind head.

Framework 3: 5 to Feel Alive 

Uplifting everyday movements to combat feelings of depression and anxiety. Practice daily. 

  1.  Posture - Hug the Belly/Baby, lifting tall.
  1.  Pick up the kids & hug them. - Teach proper core support in lifting the kids. Exhale to lift
  1.  Squat and Play with the Kids - Teach how to sit in a squat
  1.  Walk or Skip - around the block, around the house, around the room.
  1.  Make the Mundane, Creative - Stretching and moving in the kitchen, in the laundry room, in the car.

YOUR TURN:

  1. ➣ Click Here for the Perinatal Mental Health Resources Guide and print out the 2 PDF guides mentioned in this training.
  2. Give the next perinatal client you see the Edinburgh depression self -test.
  3. Incorporate one of the 3 antidepressant frameworks with your next client.
  4. Consider what YOU can do in your community to bring more awareness to this topic.  

 Thank you for taking the time to help this special population! 

To Your Perinatal Teaching Success,
Alison Marsh - Founder of Pregnancy Pilates Impact💫

If you are a Pilates teacher, and you're interested in learning how to become a Perinatal Pilates Specialist, Click Here. 

Follow Pregnancy Pilates IMPACT on Instagram Here

3 Antidepressant Elements Research-Based References:

  1.  Power Posing - Cuddy

  2.  Sudarshan kriya yoga: Breathing for health 

  3.  Fascial Fitness - Schleip

  4. Creativity in Movement

  5. Polyvagal Theory - Porges 

  6. Sunlight exposure and mental health

  7. Low-Back Pain and Quality of Life

  8.  Breathing & Lifting

  9. Squat sitting and pelvic health

  10. Walking for mental health

  11.  Variety in movement

  12.  Relationship between physical activity and individual mental health after traumatic events: a systematic review https://pmc.ncbi.nlm.nih.gov/articles/PMC10158556/

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