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Atención al suelo pélvico

Por lo regular ninguna mujer le presta atención hasta que es demasiado tarde.

Te parecerá increíble saber que el suelo pélvico actúa como una hamaca cuya función es sostener los órganos que incluyen el útero, la vejiga y el recto.

Por: Ida Núñez

Es importante fortalecerlo durante la gestación, pues te ayudará a que el parto sea más sencillo para empujar de forma efectiva al bebé y facilitar se deslice sin contratiempos. Incluso logrará que tengas una recuperación más rápida y evitará que sufras de incontinencia urinaria durante y después del parto, ya que cargará más peso del habitual por el feto.

Ejercicio al rescate
Se realizaron 38 ensayos en 20 países a un grupo de 9892 mujeres, que se encontraban durante el último trimestre del embarazo y los tres primeros meses después de dar a luz, las mujeres que no hicieron ejercicios reportaron pérdidas de orina e incluso heces en ese período, además de dolor en la pelvis; en tanto las féminas que efectuaron ejercicios de suelo pélvico no mostraron fugas de orina.

¿Qué hacer?
Debes efectuar los ejercicios de Kegel, son muy sencillos consisten en que contraigas y relajes el suelo pélvico, además del músculo pubocoxígeo. La práctica continua aumenta la resistencia y fuerza de la zona; no son pesados y sí fáciles de ejecutar sentada o acostada en cualquier momento del día. Es verdad, no requieres de equipo especial y bastarán cinco minutos al día para obtener resultados.

Sigue las indicaciones de Mayo Clinic:

- Primero es necesario identificarlos, basta con que detengas la orina y la sueltes. Sentirás un ligero tirón, ahora estás lista para continuar.

- Imagina que tienes una pelotita en la zona y que la jalas y la expulsas.

- Sostenla (imaginariamente) por tres segundos y relaja tres segundos.

- Cuida de efectuar el ejercicio únicamente con el suelo pélvico, sin que intervengan los muslos, el abdomen y glúteos.

- Realiza tres repeticiones de 10 movimientos, tres veces al día.

Preparación para el parto

Es necesario aprendas a relajar el suelo pélvico para que lo músculos se estiren y faciliten la salida del bebé el gran día.

- Siéntate en el piso y cruza la piernas como en flor del loto.

- Sentirás cómo tu vientre se afloja.

- Inhala mientras contraes el suelo pélvico, sostén por tres segundos.

- Exhala al tiempo que relajas el suelo pélvico lentamente mientras cuentas hasta tres.

- Repite al menos 10 veces.

Aliada digital
Recurre a la App Pregnancy Pelvic Floor Plan, que además de brindarte más consejos para cuidar el suelo pélvico, te mandará recordatorios que evitarán olvides practicarlos. Incluso ofrece consejos de salud durante el embarazo y el parto. Descárgala: https://play.google.com/store/apps/details?id=pelvicfloor.continence.org.au.ppfp

Más ayuda
- Combina los ejercicios de Kegel con yoga o pilates si tu médico lo autoriza, pues te ayudarán a cuidar la postura.

- La natación es otro ejercicio que puede beneficiarte.

- Sigue una dieta rica en fibra para evitar el estreñimiento. Consumir frutas y verduras será de suma utilidad.

- Prohibido levantar cosas pesadas.

- Recuerda tomar al menos dos litros de agua diariamente.

- Durante el tercer trimestre coloca un banquito frente al inodoro y sube tus pies cuando vayas al baño. Te proporcionará la posición correcta y disminuirá el esfuerzo para defecar.

 

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