{"id":4749,"date":"2024-08-16T09:15:42","date_gmt":"2024-08-16T09:15:42","guid":{"rendered":"https:\/\/ehiabarcelona.es\/?p=4749"},"modified":"2024-10-04T07:39:56","modified_gmt":"2024-10-04T07:39:56","slug":"consells-per-realitzar-exercicis-de-sol-pelvia-durant-lembaras","status":"publish","type":"post","link":"https:\/\/ehiabarcelona.es\/ca\/consells-per-realitzar-exercicis-de-sol-pelvia-durant-lembaras\/","title":{"rendered":"Consells per realitzar exercicis de s\u00f2l pelvi\u00e0 durant l&#8217;embar\u00e0s"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">L&#8217;embar\u00e0s \u00e9s una aventura extraordin\u00e0ria, un torbell\u00ed d&#8217;emocions i transformacions que marca un abans i un despr\u00e9s en la vida d&#8217;una dona. \u00c9s un moment \u00fanic ple d&#8217;il\u00b7lusi\u00f3, per\u00f2 tamb\u00e9 de canvis f\u00edsics i desafiaments que poden resultar una mica aclaparadors. Per poder gaudir-la al m\u00e0xim, els exercicis de s\u00f2l pelvi\u00e0 durant l&#8217;embar\u00e0s es converteixen en un aliat fonamental. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Per\u00f2 no et preocupis, hi ha soluci\u00f3! A <\/span><a href=\"https:\/\/ehiabarcelona.es\/ca\/classes\/ioga-en-el-embaras\/\"><span style=\"font-weight: 400;\">Ehi\u00e4,<\/span><\/a><span style=\"font-weight: 400;\"> sabem que la clau per gaudir al m\u00e0xim del teu embar\u00e0s est\u00e0 en mantenir-te activa i sentir-te c\u00f2moda. Per aix\u00f2, volem acompanyar-te en aquesta aventura i oferir-te els millors consells per incorporar els exercicis de s\u00f2l pelvi\u00e0 a la teva rutina di\u00e0ria.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Qu\u00e8 \u00e9s el s\u00f2l pelvi\u00e0 i per qu\u00e8 es debilita?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">El <\/span><b>s\u00f2l pelvi\u00e0<\/b><span style=\"font-weight: 400;\"> \u00e9s un<\/span><b> conjunt de m\u00fasculs, lligaments i teixits que es troben a la base de la pelvis<\/b><span style=\"font-weight: 400;\">. Funciona com una esp\u00e8cie d&#8217;hamaca que sost\u00e9 els \u00f2rgans p\u00e8lvics, com la bufeta, l&#8217;\u00fater, el recte i l&#8217;intest\u00ed prim.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00c9s una estructura fonamental per al nostre benestar, ja que compleix amb importants funcions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Suport d&#8217;\u00f2rgans:<\/b><span style=\"font-weight: 400;\"> El s\u00f2l pelvi\u00e0 evita que els \u00f2rgans p\u00e8lvics descendeixin o prolapsin, el que pot ocasionar problemes com incontin\u00e8ncia urin\u00e0ria o fecal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Control de la micci\u00f3 i la defecaci\u00f3:<\/b><span style=\"font-weight: 400;\"> Els m\u00fasculs del s\u00f2l pelvi\u00e0 es contreuen i relaxen per permetre la micci\u00f3 i la defecaci\u00f3 de manera controlada.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Funci\u00f3 sexual:<\/b><span style=\"font-weight: 400;\"> El s\u00f2l pelvi\u00e0 juga un paper important en la funci\u00f3 sexual tant per a homes com per a dones.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Estabilitat postural:<\/b><span style=\"font-weight: 400;\"> El s\u00f2l pelvi\u00e0 contribueix a l&#8217;estabilitat postural i a l&#8217;equilibri corporal.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">La bona not\u00edcia \u00e9s que el s\u00f2l pelvi\u00e0, igual que altres m\u00fasculs del cos, es pot enfortir amb exercicis espec\u00edfics. Els <\/span><b>exercicis m\u00e9s comuns per enfortir el s\u00f2l pelvi\u00e0<\/b><span style=\"font-weight: 400;\"> s\u00f3n els <\/span><b>exercicis de Kegel<\/b><span style=\"font-weight: 400;\">. Aquests exercicis consisteixen a contreure i relaxar els m\u00fasculs del s\u00f2l pelvi\u00e0 de forma repetitiva.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Quins s\u00f3n els beneficis dels exercicis de s\u00f2l pelvi\u00e0 durant l&#8217;embar\u00e0s?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Durant l&#8217;embar\u00e0s, s&#8217;accentua la import\u00e0ncia d&#8217;enfortir el s\u00f2l pelvi\u00e0 a trav\u00e9s d&#8217;exercicis espec\u00edfics com els exercicis de Kegel. Aquests exercicis reben el seu nom del Dr. Arnold Kegel, qui els va desenvolupar a la d\u00e8cada de 1940 com una forma d&#8217;ajudar les dones a prevenir i tractar la incontin\u00e8ncia urin\u00e0ria despr\u00e9s del part. Alguns dels principals beneficis que ofereixen s\u00f3n:<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">Prevenci\u00f3 de la incontin\u00e8ncia urin\u00e0ria<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">La pressi\u00f3 del nad\u00f3 sobre la bufeta i els canvis hormonals poden augmentar la probabilitat de p\u00e8rdues d&#8217;orina durant l&#8217;embar\u00e0s. Enfortir el s\u00f2l pelvi\u00e0 ajuda a<\/span><b> controlar els m\u00fasculs de la bufeta, <\/b><span style=\"font-weight: 400;\">prevenint aquests inconvenients i brindant-te m\u00e9s seguretat.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">Reducci\u00f3 del dolor d&#8217;esquena<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">El creixement del nad\u00f3 i els canvis posturals durant l&#8217;embar\u00e0s poden generar dolor d&#8217;esquena. Els exercicis de s\u00f2l pelvi\u00e0 t&#8217;ajuden a <\/span><b>enfortir els m\u00fasculs abdominals i lumbars, millorant la teva postura i reduint la tensi\u00f3 a l&#8217;esquena.<\/b><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">Preparaci\u00f3 per al part<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Un <\/span><b>s\u00f2l pelvi\u00e0 fort i flexible facilita el pas del nad\u00f3 pel canal de part<\/b><span style=\"font-weight: 400;\">, minimitzant el risc d&#8217;esquin\u00e7os i complicacions durant el part.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">Recuperaci\u00f3 postpart m\u00e9s r\u00e0pida<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Enfortir el s\u00f2l pelvi\u00e0 abans del part t&#8217;ajudar\u00e0 a <\/span><b>recuperar-te m\u00e9s r\u00e0pid despr\u00e9s del naixement del nad\u00f3<\/b><span style=\"font-weight: 400;\">, tonificant els m\u00fasculs de l&#8217;abdomen i el perineu.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">Millora de la funci\u00f3 sexual<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Els exercicis de s\u00f2l pelvi\u00e0 poden millorar la sensibilitat i la lubricaci\u00f3 vaginal, <\/span><b>beneficiant la funci\u00f3 sexual tant durant l&#8217;embar\u00e0s com despr\u00e9s del part.<\/b><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">Major benestar general<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sentir-te forta i en control del teu cos durant l&#8217;embar\u00e0s<\/span><b> t&#8217;aporta m\u00e9s seguretat, autoestima i benestar general.<\/b><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Consells per realitzar els <\/b><b>exercicis de s\u00f2l pelvi\u00e0 durant l&#8217;embar\u00e0s<\/b><\/h2>\n<p><b>Moure&#8217;s durant l&#8217;embar\u00e0s \u00e9s fonamental!<\/b><span style=\"font-weight: 400;\"> Com hem vist, l&#8217;activitat f\u00edsica durant aquesta etapa no nom\u00e9s t&#8217;ajuda a sentir-te millor, sin\u00f3 que tamb\u00e9 prev\u00e9 complicacions i fa de l&#8217;embar\u00e0s una experi\u00e8ncia m\u00e9s plena i agradable. <\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Consulta amb el teu professional de confian\u00e7a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Abans de comen\u00e7ar qualsevol programa d&#8217;exercicis, sobretot durant l&#8217;embar\u00e0s, has de consultar amb el teu metge o fisioterapeuta especialitzat en s\u00f2l pelvi\u00e0. Aquests professionals s\u00f3n els que poden avaluar la teva situaci\u00f3 espec\u00edfica i recomanar-te exercicis adequats segons les teves necessitats.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Identifica els m\u00fasculs correctes<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Al principi, pot ser dif\u00edcil localitzar i contreure els m\u00fasculs del s\u00f2l pelvi\u00e0 de manera correcta. Per aix\u00f2, com ho puc fer? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Durant la micci\u00f3, \u00e9s a dir, al orinar, pots aprendre a identificar els m\u00fasculs del s\u00f2l pelvi\u00e0 en intentar detenir el flux d&#8217;orina de manera moment\u00e0nia. Aquests s\u00f3n els m\u00fasculs que es contreuen per interrompre el flux d&#8217;orina.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tanmateix, \u00e9s important destacar que aix\u00f2 nom\u00e9s s&#8217;ha de fer com un exercici d&#8217;identificaci\u00f3 inicial i no com una pr\u00e0ctica regular. Detenir el flux d&#8217;orina de manera constant durant la micci\u00f3 pot interferir amb la funci\u00f3 normal de la bufeta i generar problemes, com la incompleta evacuaci\u00f3 de la bufeta o infeccions del tracte urinari. Finalment, pots identificar aquests m\u00fasculs del s\u00f2l pelvi\u00e0 en imaginar que est\u00e0s intentant evitar l&#8217;expulsi\u00f3 de gas o de no deixar caure un tamp\u00f3. Aquest exercici mental \u00e9s excel\u00b7lent per localitzar i enfortir aquesta part del cos.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>T\u00e8cnica b\u00e0sica<\/b><\/h3>\n<p><span style=\"font-weight: 400;\"> Un cop has identificat els m\u00fasculs del s\u00f2l pelvi\u00e0, l&#8217;exercici consisteix a contreure aquests m\u00fasculs i sostenir la contracci\u00f3 durant uns segons (generalment de 5 a 10 segons), per despr\u00e9s relaxar durant el mateix temps. Aquestes contraccions i relaxacions es poden repetir diverses vegades en una sessi\u00f3.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Freq\u00fc\u00e8ncia i consist\u00e8ncia<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Recorda que \u00e9s important realitzar els teus exercicis de s\u00f2l pelvi\u00e0 regularment. Et recomanem comen\u00e7ar amb unes poques repeticions al dia i anar augmentant gradualment segons la recomanaci\u00f3 del teu professional de salut. La const\u00e0ncia \u00e9s la clau!<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Postura adequada<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Tot i que podem saber manejar la t\u00e8cnica molt b\u00e9, la postura correcta tamb\u00e9 \u00e9s essencial. Llavors, quina \u00e9s la millor postura per fer els exercicis de Kegel? <\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Primer,<\/span><b> estira&#8217;t boca amunt en una superf\u00edcie plana i c\u00f2moda<\/b><span style=\"font-weight: 400;\">, com un matal\u00e0s ferm o una estoreta de ioga, i permet que el teu cos estigui alineat i recolzat c\u00f2modament. Despr\u00e9s, flexiona els genolls per ajudar a relaxar la part baixa de l&#8217;esquena i facilitar l&#8217;activaci\u00f3 dels m\u00fasculs del s\u00f2l pelvi\u00e0 sense tensi\u00f3 addicional en altres \u00e0rees del cos.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Despr\u00e9s, has de <\/span><b>col\u00b7locar els peus fermament a terra o a l&#8217;estoreta <\/b><span style=\"font-weight: 400;\">per proporcionar una base estable que permeti concentrar-te en els exercicis sense comprometre la postura. <\/span><b>Mant\u00e9n la columna vertebral en una posici\u00f3 neutra i natural<\/b><span style=\"font-weight: 400;\">, evitant arquear excessivament l&#8217;esquena o pressionar la part baixa de l&#8217;esquena contra la superf\u00edcie. Finalment,<\/span><b> les espatlles han d&#8217;estar relaxades i allunyades de les orelles <\/b><span style=\"font-weight: 400;\">per evitar tensi\u00f3 innecess\u00e0ria en el coll i els m\u00fasculs del trapezi.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Respiraci\u00f3 adequada <\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Respirar de manera correcta pot marcar la difer\u00e8ncia entre un exercici ben fet o mal fet. Mant\u00e9n una respiraci\u00f3 constant i controlada, i evita contenir la respiraci\u00f3, ja que aix\u00f2 pot augmentar la pressi\u00f3 intraabdominal i exercir tensi\u00f3 addicional en els m\u00fasculs p\u00e8lvics.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Evita exercir pressi\u00f3 addicional <\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Has d&#8217;evitar aquells exercicis que provoquin un augment significatiu de la pressi\u00f3 abdominal, com aixecar objectes pesants o exercicis d&#8217;alt impacte, ja que poden exercir pressi\u00f3 addicional sobre el s\u00f2l pelvi\u00e0 i augmentar el risc de problemes com el prolapse.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Adaptaci\u00f3 postpart<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Si pensaves que, un cop fet el part, ja no hauries de continuar amb els exercicis, t&#8217;equivocaves. \u00c9s important que segueixis amb els teus exercicis de s\u00f2l pelvi\u00e0 segons la recomanaci\u00f3 del teu professional de salut. Aix\u00f2 ajudar\u00e0 a accelerar la recuperaci\u00f3 postpart i enfortir\u00e0 els m\u00fasculs que s&#8217;han debilitat durant l&#8217;embar\u00e0s i el part.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Un embar\u00e0s feli\u00e7<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Per poder gaudir de la teva aventura de nou mesos i sentir-te plena, \u00e9s important con\u00e8ixer i realitzar els exercicis de s\u00f2l pelvi\u00e0 durant l&#8217;embar\u00e0s. Com hem mencionat, aportar\u00e0 molt al teu benestar durant aquesta bonica etapa i ajudar\u00e0 a prevenir certs problemes. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Des d&#8217;<\/span><a href=\"https:\/\/ehiabarcelona.es\/ca\/sobre-nosaltres\/\"><span style=\"font-weight: 400;\">Ehi\u00e4<\/span><\/a><span style=\"font-weight: 400;\">, volem acompanyar-te en aquest moment de canvis i creixement. Som aqu\u00ed per guiar-te i recolzar-te en cada pas del teu cam\u00ed cap a la maternitat. Per aix\u00f2, el nostre estudi est\u00e0 sempre obert perqu\u00e8 puguis acostar-te i con\u00e8ixer-nos. Trobar\u00e0s un espai acollidor on rebr\u00e0s tota l&#8217;atenci\u00f3 necess\u00e0ria durant el teu embar\u00e0s. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Descobreix els millors consells per a fer exercicis de s\u00f2l pelvi\u00e0 en l&#8217;embar\u00e0s per a enfortir el teu cos, prevenir problemes i facilitar el part.<\/p>\n","protected":false},"author":1,"featured_media":4743,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_mo_disable_npp":"","footnotes":""},"categories":[67,69],"tags":[],"class_list":["post-4749","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ioga","category-ioga-per-a-lembaras"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Consells per realitzar exercicis de s\u00f2l pelvi\u00e0 durant l&#039;embar\u00e0s - Ehi\u00e4 yoga 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