Si sigues mi blog de maternidad sabrás que tras el parto del pequeño el suelo pélvico me quedó en mal estado y durante varios meses acudí al fisioterapeuta para recuperarlo, para fortalecerlo. De hecho, cuando Sofía de Fisioterapia Sofía, me dio el alta fue cuando volví a correr. Pues bien, desde que corro procuro visitarla al menos una vez al año para que lo vigile y me diga en qué estado se encuentra para tenerlo a punto. Y es que al correr el suelo pélvico se ve afectado.
Hace unos días acudí a revisión y Sofía me indicó que debía trabajar el tono del abdomen, que estaba un poco flojo, y me indicó una serie de pautas para trabajar mi periné.
Para el abdomen me recomendó hacer planchas e hipopresivos, ¡con lo que me cuesta! :-D. Por si no lo sabes los abdominales hipopresivos se basan en la realización de una apnea en posición de máxima expiración. Y tienen como objetivo generar una presión negativa en el vientre con la que arrastrar las vísceras y los músculos abdominales reposicionando de esta forma el músculo diafragma y la faja abdominal.
Y también me dio indicaciones para fortalecer un poco más el suelo pélvico, ya que la musculatura de uno de los lados tenía menos tono.
Ejercicio para mejorar el suelo pélvico
Debo contraer y relajar los músculos del suelo pélvico para ganar fuerza. Este ejercicio puedo hacerlo en cualquier momento del día y en cualquier lugar y además puedo trabajar con ayuda de un vibrador. Yo suelo compaginar ambas opciones. A mayores voy a retomar el ejercicio con el Smart Kegel de Intimina del que espero poder hablarte pronto.
Y trabajar el transverso, un músculo profundo pero muy importante de la zona media, y del que no siempre nos acordamos. El modo en que yo lo he trabajado es contrayéndolo mientras estoy tumbada, sentada o de pie. Este ejercicio lo realizo cada vez que me acuerdo, ya que no requiere estar en ningún sitio especial.
Tampones de incontinencia urinaria
Además, hasta el momento cuando hacía serie utilizaba Contrelle, unos tampones de incontinencia urinaria, pero ahora ella me ha insistido en que los use en cada carrera, sea larga o corta, rápida o lenta. Y es que gracias a este ‘paragüitas’ ayudo a sujetar el cuello de la vejiga. Por si te interesan, te comento que existen tres tallas: S, M y L y debes usar la que mejor se adapte a ti.
Y así es como yo cuido mi suelo pélvico. Cuéntame, ¿tú cuidas el tuyo? ¿Cómo lo haces?
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