Si sufres pérdidas de orina frecuentes o si sientes que se te escapan unas gotitas de orina al bajar un escalón o cuando saltas o corres, que sepas que no es normal. Tiene solución. Fortaleciendo la musculatura del Suelo Pélvico puedes obtener buenos resultados. Dicha musculatura soportará mejor tu vejiga y evitarás las pérdidas de orina. También evitarás los prolápsos viscerales, es decir, que salga parte de la vejiga o del útero por el orificio de la vagina y notes un bulto en la vulva.
Las mujeres que han tenido varios embarazos o embarazos dónde han aumentado mucho de peso ellas, o con bebés grandes tienen más predisposición a sufrir pérdidas de orina, igual que aquellas que han tenido partos muy prolongados. También las mujeres obesas tienen más predisposición a tener pérdidas de orina. Y aquellas que practican deportes de impacto como el running, saltos…
La menopausia y los cambios hormonales que en ella acontecen también tienden a provocar debilidad de la musculatura del Suelo Pélvico. Y ejercitando dicha musculatura podemos mantener el trofismo, el tono y la fuerza del Suelo Pélvico.

Embarazada ejercicios de Suelo Pélvico
Existen diversas formas de entrenar la musculatura del Suelo Pélvico, entre ellas encontramos los ejercicios activos de Kegel, ejercicios de Kegel con bolas chinas (como por ejemplo las Bolas chinas en kit de entrenamiento para tonificar y fortalecer el Suelo Pélvico), realizar los ejercicios de Kegel con conos que presentar diferentes pesos para así fortalecer progresivamente la músculatura (Conos vaginales para fortalecer de LadySystem), y también , gracias a los avances tecnológicos de hoy en día, puedes ejercitar la musculatura de tu Suelo Pélvico con las nuevas tecnologías. Hay un dispositivo intravaginal que contectas a tu móvil y mediante una app obtienes información de cómo haces tu ejercicio. Verás si contraes o no. Hay a personas que el hecho de ver y obtener un feedback o retroalimentación de la contracción de su Suelo Pélvico les estimula a hacer los ejercicios y saber qué los hacen correctamente. Con el Elvie Trainer Ejercitador de Suelo Pélvico desde tu móvil obtendrás un fortalecimiento muscular guiado para poder realizar tus ejercicios tranquilamente en tu casa.
¿Es lo mismo fortalecer que tonificar? No. De una manera simple podría explicarse como que cuando tonificas el Suelo Pélvico lo haces de modo inconsciente, sin voluntad propia. Los dispositivos intravaginales te hacen contraer porque notas que algo se escapa o tiembla dentro y entonces, al contraer involuntariamente, aumentan las fibras que permiten el sostén del dispositivo intravaginal. Y cuando fortaleces, estás realizando una serie de ejercicios totalmente activa y voluntariamente dónde existe una pauta determinada y progresiva de carga para ir ganando fuerza muscular, sin llegar al agotamiento.
Pero te aconsejo que acudas a un fisioterapeuta especializado en suelo pélvico y que, valore en que estado te encuentras. Y que el fisioterapeuta especializado, sea quien te dé una pauta de ejercicio terapéutico apropiada para ti, totalmente personalizada. Porque no sólo hay que trabajar la musculatura del Suelo Pélvico, hay que realizar un estudio completo de tu postura y la respiración, ya que ambas también son muy importantes en la biomecánica del suelo pélvico y trabajándolas puedes mejorar también la funcionalidad del mismo.
A continuación te describo brevemente una posible pauta de ejercicio:
Contracción de 6 segundos de contracción (mientras espiras) y hacer 4 segundos de relajación muscular (mientras inspiras) , y realizar esta secuencia 20 veces.
Realizar dos series de 20 ejercicios. Dos veces al día.
A los tres días de hacer los ejercicios, intentar aguantar la contracción durante 10 segundos y hacer 6 segundos de relajación muscular (mientras inspiras).
Las contracciones siempre se realizarán en tiempo espiratorio.
El objetivo final de los ejercicios de Suelo Pélvico es que puedan ser incorporados a tus Actividades de la Vida Diaria, y ¿qué significa esto? Pues que puedas realizarlos en cualquier momento del día; por ejemplo: Siempre que subas una escalera puedes decidir que vas a hacerlo realizando los ejercicios activos de contracción de Suelo Pélvico, o cuando vas en el coche y paras en un semáforo, o mientras haces la cama, o al coger peso, o cuando corres. Se trata de poner una actividad marcada y obligarte siempre que hagas esa actividad a hacer los ejercicios, de este modo automatizarás completamente tus ejercicios.
Para cualquier duda, ponte en contacto conmigo en:

Irene Arlén Granell en la Clínica de Fisioterapia en Rocafort, Valencia
irenearlen@gmail.com
Irene Arlén Granell Civera.
@fisio_irenearlen
@fisioterapiarocafort
961311965
www.fisioterapiarocafort.com
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