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Tres sencillos ejercicios para fortalecer el suelo pélvico desde casa El suelo pélvico, ese gran desconocido. Foto de Andrea Piacquadio en Pexels
Se trata de una estructura fundamental para el funcionamiento de nuestro organismo, pero no siempre somos conscientes de la importancia de cuidarlo correctamente. El suelo pélvico , a pesar de ser una de las partes más importantes del cuerpo de una mujer, sigue siendo el gran desconocido. Se trata de un conjunto de músculos y ligamentos antigravitatorios que se encuentran en la base de la pelvis. Se incluye dentro del sistema core , los músculos profundos que forman las paredes que “encierran” nuestro tronco: el abdomen, el diafragma, los oblicuos, la musculatura lumbar y el suelo pélvico. Cumplen una función fundamental en nuestro organismo, ayuda a retener las vísceras del abdomen y la pelvis , es decir sostener el aparato digestivo, urinario y reproductor. Es el responsable de controlar la continencia urinaria y anal .
Cuando el suelo pélvico está dañado o debilitado pierde parte de su funcionalidad y esto puede derivar en problemas de salud que afectan a la calidad de vida de las personas. Los más comunes son la incontinencia urinaria, prolapsos, dolor lumbar o disfunciones sexuales. Alguno de los motivos por los que nuestro suelo pélvico se puede debilitar son el estreñimiento crónico, el embarazo, parto, postparto, menopausia e incluso los deportes de alto impacto.
Lo ideal sería que desde pequeñas conociésemos la existencia de nuestro suelo pélvico, y lo tuviésemos integrado en nuestro esquema corporal. Pero lo cierto es que, por un tema cultural, la autoexploración genital sigue siendo un tabú en nuestra sociedad. Si por el contrario desde pequeñas se hiciese hincapié en el conocimiento de esta zona, nos daríamos cuenta de que es una parte del cuerpo que trabaja junto a otras y se activa involuntariamente cuando realizamos acciones tan cotidianas como levantar peso.
La cuarentena en la que nos encontramos puede ser la excusa perfecta para reencontrarnos con nuestro suelo pélvico y trabajar con él . Existen varias técnicas y tratamientos para fortalecer los músculos de esta zona, por ejemplo, la gimnasia abdominal hipopresiva, electro-estimulación, masoterapia y cinsiterapia, pero uno de los tratamientos más recomendados es la realización de los ejercicios de Kegel, ya que el paciente puede realizarlos en su domicilio o incluso en el trabajo.
Cuando el suelo pélvico está dañado o debilitado pierde parte de su funcionalidad. uppers.es
3 ejercicios sencillos para trabajar el suelo pélvico Consisten en la contracción de los músculos del suelo pélvico . Para identificar correctamente los músculos que debes contraer, la próxima vez que vayas al baño a orinar intenta cortar el chorro de orina voluntariamente. Esa es la acción que debes realizar durante en los ejercicios, la contracción de los mismos músculos que permiten detener el chorro de orina.
Hay varios ejercicios de Kegel que puedes realizar, a saber:
El lento: contraes los músculos del suelo pélvico durante 5 segundos, mientras respiras suavemente, y luego los relajas durante 5 segundos más. Repetir 10 veces. El rápido: contrae y relaja los músculos tan rápido como puedas, durante 2 o 3 minutos. Comienza con 10 repeticiones y auméntalas gradualmente hasta 50 repeticiones diarias. El ascensor: se trata de contraer lentamente los músculos, imaginando que se trata de un ascensor que va subiendo lentamente y se detiene unos segundos en cada piso. La onda: se realiza contrayendo primero los músculos que están alrededor de la uretra y luego los de la zona anal, relajándolos desde atrás hacia delante.
Estos ejercicios para fortalecer el suelo pélvico pueden realizarse en casi cualquier momento y lugar, ya que desde fuera nadie puede notar lo que estás haciendo. Se recomienda practicarlos tantas veces como sea posible, diariamente.
Bien ejecutados, los ejercicios hipopresivos logran una tonificación de la musculatura abdominal profunda y el periné . Los hipopresivos reducen el perímetro abdominal, previenen hernias, protegen la zona lumbo-pélvica y previenen el debilitamiento del suelo pélvico en el postparto, entre otras cosas. De hecho, en cuanto a esto último, son los recomendados para después de dar a luz, y no los abdominales tradicionales. Además, en el ámbito terapeútico y deportivo ayudan a prevenir lesiones, mejora el rendimiento, mejora la función sexual, previene la incontinencia…
Adopta una postura base: Puedes estar de pie o sentado, manteniendo la columna elongada como si un hilo tirara de la coronilla hacia arriba, y metiendo la barbilla hacia dentro como si quisiéramos sacar papada. Normaliza tu respiración, inspirando y espirando varias veces, de manera relajada. Suelta todo el aire de los pulmones, y bloquea la entrada de aire por la nariz y por la boca, de manera que te quedaras en apnea. Hunde el abdomen, abriendo las costillas, como si quisieras hacer un larga inspiración, pero sin hacerla. Aguanta esa posición durante unos segundos, y luego normaliza la respiración antes de volver a repetir. La clave está en cuidar la postura y la respiración.