¡Buenos días! Esta entrada se ha adelantado porque es muy importante (y porque alguna me ha preguntado por el tema) y es sobre cómo recuperar el suelo pélvico tras el parto. Hay ejercicios de pilates que te ayudan, los muestro más abajo, pero lo más importante es empezar con los ejercicios de Kegel.
Good morning! This new post came out before time since it's quite important (and also because some of you have asked me about it). It's about how to get back Pelvic floor in shape after giving birth. There are a couple of Pilates exercises that help, I show them below. But the most important one are kegel exercises.
Primero matizar unas cuantas cosas. A los 7 días (más o menos) te vuelve a ver la matrona para valorar como quedó la cosa "ahí abajo". Si ella te da la orden de empezar a hacer los ejercicios de Kegel, ponte a ello. Probablemente te dirá "aprieta como si fueras a cortar la pipí" y tú lo harás y notarás que te cuesta hacer el gesto de cerrar. Eso es porque los músculos del suelo pélvico están débiles, pero poco a poco lo vas recuperando. Como no puedes hacer ejercicio hasta pasada la cuarentena -a menos que el médico te diga que puedes ir empezando a hacer algo y lo ideal sería empezar haciendo pilates - estos serán los únicos ejercicios que puedes hacer en casa y que realmente necesitas, porque hasta que no fortalezcas el suelo pélvico no puedes empezar a hacer deporte. Puedes moverte, yo por ejemplo voy a zumba, a TRX y a pilates, pero evito los impactos. Con ejercicios de impacto me refiero por ejemplo a saltos y ese tipo de movimientos, así que el crossfit - hasta nueva valoración de suelo pélvico - queda descartado #maldicion.
First of all, let me make clear a couple of points. After the first 7 days of giving birth ( more or less) the doctor will check how everything ended up down there. If she tells you that you can start with the kegel exercises, do them! Most probably she will tell you to squeeze as if you wanted to stop peeing. Once you try to do it you will it's hard. That's because the muscles of the Pelvic floor are weak, but with time they will get more and more strong. Since you can't exercise until the 40th day- unless the doctor tells you that you can. The ideal thing would be to start doing Pilates -these are the only exercises that U can do at home and are the necessary ones, since until the Pelvic floor doesn't get stronger you can't properly exercise. You can move, for instance I go to Zumba, TRX, and Pilates but I avoid direct impacts. With the latter I refer to jumps and that type of movements, so crossfit it's not an option until the Pelvic floor is strong.
You can check yourself your muscles state by introducing a finger inside the vagina and pushing. If you feel that your finger is being squeezed is a god sign. If not, then you have to exercise it. You can also test it while having sexual intercourse.... I guess I don't need to explain much about it, we are not that naive. Right? Haha. No one is free of doing this exercises, so better start home.
I will tell you how it works. Take into account that depending on what type of pregnancy and labor you had the time needed differs. Everyone is different ( depending on the weight gained, the labor, if you had episiotomy, etc). Imagine someone had a normal labor , and that she could hold it a bit. That bit should be hold for 6 secs for instance, depends on the strength one has. If you are able of holding it for 6 secs then you will take a break lasting the double, so 12 secs. You have to do 10 repetitions. So tight it for 6 seconds, rest 12 seconds and repeat 10 times. It's a bit hard, ok? The sensation when u squeeze is similar to having an orgasm. I'm sorry for being so straight forward, but it's the only way for you to understand. This type of exercise is like any other so don't worry about being sore, haha. You should try to increment the seconds you last. When you are able to hold for 6 secs ( and I repeat that's just an example) go to 7 secs ( and rest for 14 secs). And like this progressively. There are some women that without having been in labor can't last more than 3 secs, that's because their muscles aren't that strong so don't worry. It's just about working out to avoid future problems.
Some asked for exercises, I promise next week I will give you some. So I have some time to take some photos at the gym so you can repeat them at ease.
Okay beautiful ladies. I hope this help you. And let's put that pelvic floor back in shape!!
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