Razones para entrenar el suelo pélvico durante el embarazo

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El suelo pélvico es un conjunto de músculos y ligamentos que cierran la cavidad abdominal en su parte inferior. Su función es apoyar los órganos pélvicos (vejiga y uretra, útero y vagina y recto) en la posición adecuada, ya que su funcionamiento normal depende de ello. Vea cómo entrenar el piso pélvico a continuación.

Funciones del suelo pélvico

  • Funciones de continencia: el suelo pélvico controla los esfínteres, por lo que tener un suelo pélvico fuerte nos ayudará a tener una micción saludable.
  • Función sexual: Los músculos perineales tonificados mejoran la calidad de las relaciones sexuales.
  • Función reproductora: el perineo es el último obstáculo para la cabeza del bebé, ayuda a que la cabeza gire y produce una contracción refleja en el útero que hace que la mujer embarazada quiera empujar.
  • Función de soporte: el perineo soporta la vejiga, el útero, la vagina y el recto. Si también está embarazada, debe añadir el peso del feto, por lo que es muy importante entrenar el suelo pélvico durante el embarazo.

Ejercicios para fortalecer el suelo pélvico

Los ejercicios de Kegel consisten en contraer los músculos para entrenar el suelo pélvico durante el embarazo o en cualquier momento de su vida.

Uno de los ejercicios que debe hacer es contraer los músculos cuando va al baño a orinar y trata de cortar el chorro de orina voluntariamente.

Hay varios ejercicios de Kegel que puede realizar, como:

  • O lento: contrae los músculos del suelo pélvico durante cinco segundos mientras respira suavemente y luego los relaja durante otros cinco segundos. Repetir 10 veces.
  • El ayuno: contrae y relaja los músculos lo más rápido posible, durante dos o tres minutos. Comience con 10 repeticiones y aumente gradualmente a 50 repeticiones por día.
  • El ascensor: se trata de contraer lentamente los músculos, imaginando que se trata de un ascensor que sube lentamente y durante unos segundos en cada planta.
  • La onda: se produce contrayendo primero los músculos que rodean la uretra y luego los de la región anal, relajándolos de atrás hacia adelante.
Mira también:   5 hábitos para cambiar hoy y mejorar la salud

Estos ejercicios para fortalecer el suelo pélvico se pueden hacer en casi cualquier momento y lugar, ya que fuera nadie se da cuenta de lo que estás haciendo. Se recomienda practicarlas tantas veces como sea posible, diariamente.

Ventajas de entrenar el suelo pélvico durante el embarazo

Durante el embarazo, el feto está aumentando de peso y el útero está creciendo. Por lo tanto, la vejiga tiene que soportar un aumento de presión , lo que conduce a problemas de incontinencia. Por lo tanto, si entrena el suelo pélvico durante el embarazo, disminuirá la continuidad de las visitas al baño.

Por otro lado, se recomienda a las mujeres embarazadas que refuercen el suelo pélvico, ya que esto les ayudará a facilitar el parto y a reducir significativamente las posibilidades de ruptura durante el mismo.

Otra razón importante para realizar los ejercicios en cuestión es que se considera que permiten a la mujer recuperarse mucho mejor en el período posparto en términos de relaciones sexuales.

Más específicamente este tipo de ejercicio servirá para tonificar los músculos vaginales y esto te permitirá volver a disfrutar del sexo lo antes posible. Además, esta medida le ayudará a aumentar su placer sexual.

También es importante saber que el ejercicio en esta área es una excelente manera de asegurar que la mujer no experimente incontinencia durante el período posparto. De esta manera puede evitar que su orina se escape a través de gestos tan simples y habituales como toser o reírse, por ejemplo.

Tampoco debemos olvidar que se considera una buena medida para que la mujer embarazada pueda lidiar mejor con el aumento de peso que ha estado experimentando.

Mira también:   Conozca la importancia del estiramiento

Ejercicios durante el embarazo: qué hacer y qué evitar En la mayoría de los casos, hacer ejercicio durante el embarazo es beneficioso para su cuerpo. Sin embargo, es importante hablar siempre con un médico antes de comenzar. Leer más

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