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El suelo pélvico es un grupo de ligamentos y
músculos ubicados en la base de la pelvis y que cumplen una importante función
antigravitatoria. Eso quiere decir que se encargan de retener las vísceras de
la pelvis y el abdomen: el aparato reproductor, el urinario y el digestivo.
El suelo pélvico controla la continencia anal y
urinaria mediante un proceso de contracciones por aprendizaje en los primeros
años de vida, puesto que no es un proceso innato en el ser humano.
Fortalecer el suelo pélvico
Un suelo pélvico débil puede ser la causa de dolor lumbar, incontinencia urinaria, disfunción sexual y prolapsos o caída de los órganos que debe retener. La pronta consulta a un especialista es importante si se presentan algunos de esos síntomas, así como proceder a su fortalecimiento con las bolas chinas para ejercicios Kegel y otros tratamientos y técnicas.
Esos tratamientos y técnicas pueden ser la
electroestimulación, la gimnasia abdominal hipopresiva, la cinesiterapia, la
masoterapia y los muy recomendados y efectivos ejercicios Kegel.
Estos ejercicios se basan en la contracción
voluntaria de los músculos que conforman el suelo pélvico. De estos ejercicios
hay varios que pueden realizarse con frecuencia, preferiblemente por consejo o
recomendación de un especialista.
Puede comenzarse con series cortas hasta ir
adquiriendo mayor habilidad para realizarlo en cualquier lugar y a cualquier
hora, incluso durante las relaciones sexuales.
En el caso del kit de bolas chinas, este es
ideal para el entrenamiento del suelo pélvico y viene con tres pesos distintos
para adaptarlo a la intensidad y avance del entrenamiento que realices con
estas. Ofrecen la ventaja que tanto en tono como en fuerza hay maneras e
instrucciones para que los vayas adaptando a tus exigencias.
Al utilizarlas, no olvides las tres claves
fundamentales para trabajar tu suelo pélvico: contraer, relajar y repetir. Al
hacerlo adecuadamente en rutinas diarias de ejercicios, estás garantizando la
efectividad de las contracciones y el goce que estas te proporcionarán y
recibirás.
Estos ejercicios son de mucha importancia en
las mujeres porque tanto el embarazo como el parto debilitan el suelo pélvico.
Pueden realizarse durante el tiempo de gestación y después del parto en el
lapso aconsejado por un especialista.
Suelo pélvico sano: mejores relaciones sexuales
Hombres y mujeres pueden beneficiarse mucho si mantienen
un suelo pélvico sano, ya que ayuda a mejorar las relaciones sexuales. Cuando
los músculos que conforman el suelo pélvico están en buena forma, la mujer
puede alcanzar orgasmos más intensos y el hombre puede tener una erección más
firme, pudiendo controlar mejor su eyaculación.
El suelo pélvico sano previene la disfunción
sexual y mejora en calidad e intensidad las relaciones íntimas, ya que se evita
la falta de sensibilidad, la disminución de la intensidad del clímax y
cualquier sensación dolorosa durante el coito.
Por eso los ejercicios para su fortalecimiento
son muy indicados para la incontinencia urinaria y otros síntomas ya reseñados,
sobre todo si se complementan los ejercicios de Kegel con el uso de las bolas
chinas.
Esa combinación, en el caso de las mujeres,
aumenta el tono muscular en la vagina y facilita la lubricación de esta por el
masajeo que se recibe en esa zona. De manera que el goce de las relaciones
íntimas resulta muy favorecido si se tiene presente que hay que mantener un suelo
pélvico sano y en buena forma.
Es desde todo punto de vista ideal que las
parejas realicen ciertos ejercicios como los de la serie de Kegel durante las
relaciones sexuales, no solo para intensificar el placer, sino también para ser
más conscientes de lo que ambos desean y cómo lo desean.
Además de la calidad de la relaciones sexuales,
el buen estado del suelo pélvico previene de enfermedades como el vaginismo y
en los embarazos, la recuperación post parto es mucho mejor que si no lo tienes
en forma.
¿Cúando fortalecer el suelo pélvico?
¿Cuántas de nosotras hemos escuchado hablar de
los ejercicios kegel o del fortalecimiento del suelo pélvico y hemos pensado
que somos jóvenes para eso?
Os contaré un secreto, para este tipo de
ejercicios no hay edad. Lo ideal sería que desde pequeñas nos educasen sabiendo
que es, cual es su función y actuásemos de manera que cuando lleguemos al
momento en el que el riesgo es mayor tengamos una buena salud pélvica.
Bloguera de hueso colorado desde el 2008. Porqué siempre hay algo que decir yes@elblogdeyes.com
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