{"id":5188,"date":"2024-03-19T18:43:45","date_gmt":"2024-03-19T17:43:45","guid":{"rendered":"https:\/\/www.fisiobalance.cat\/guia-practica-kegel-fisiobalance\/"},"modified":"2025-01-02T17:55:49","modified_gmt":"2025-01-02T16:55:49","slug":"guia-practica-exercicis-kegel-fisiobalance-castelldefels","status":"publish","type":"post","link":"https:\/\/www.fisiobalance.cat\/ca\/guia-practica-exercicis-kegel-fisiobalance-castelldefels\/","title":{"rendered":"Guia pr\u00e0ctica exercicis Kegel | FisioBalance Castelldefels"},"content":{"rendered":"<p>Els exercicis Kegel s\u00f3n una <strong>eina fonamental en la cura de la salut p\u00e8lvica tant per a dones com per a homes.<\/strong> No obstant aix\u00f2, la seva correcta execuci\u00f3 pot resultar una mica dif\u00edcil si mai abans no els hem practicat.<\/p>\n<p>Al bloc d&#8217;avui, us guiarem a trav\u00e9s dels passos necessaris per realitzar-los correctament. Amb l&#8217;ajuda de la nostra especialista Xoxe,<strong> hem creat un <a class=\"OYPEnA text-decoration-underline text-strikethrough-none\" draggable=\"false\" href=\"https:\/\/youtu.be\/d_w5esdflWc\" target=\"_blank\" rel=\"noopener\">v\u00eddeo<\/a> on us mostrem l&#8217;execuci\u00f3 correcta i precisa.<\/strong><\/p>\n<h2 class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Qu\u00e8 s\u00f3n els exercicis Kegel?<\/span><\/h2>\n<p>Els exercicis Kegel, tamb\u00e9 coneguts com a exercicis del s\u00f2l p\u00e8lvic, consisteixen a realitzar contraccions i relaxacions controlades dels m\u00fasculs del s\u00f2l p\u00e8lvic. Aquests m\u00fasculs, <strong>a banda de tenir un paper important en la contin\u00e8ncia urin\u00e0ria tamb\u00e9 s\u00f3n responsables de sostenir els \u00f2rgans p\u00e8lvics com l&#8217;\u00fater, la bufeta i el recte.<\/strong><\/p>\n<p>Els exercicis Kegel van ser utilitzats pel doctor Arnold Kegel com a m\u00e8tode per millorar la incontin\u00e8ncia urin\u00e0ria dels seus pacients. Tot i aix\u00f2, els exercicis de Kegel tamb\u00e9 contribueixen a crear un entorn anat\u00f2mic i funcional m\u00e9s saludable per al moment del part i millorar les relacions sexuals.<\/p>\n<h2 class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">La import\u00e0ncia de fer els exercicis Kegel correctament<\/span><\/h2>\n<p>La correcta execuci\u00f3 dels exercicis Kegel \u00e9s crucial per obtenir resultats efectius. No obstant aix\u00f2, pot resultar complicat fer aquests exercicis correctament, ja que \u00e9s habitual descon\u00e8ixer quins m\u00fasculs en concret cal contraure.<\/p>\n<p>Per aix\u00f2, des de FisioBalance Castelldefels, hem gravat el <a href=\"https:\/\/youtu.be\/d_w5esdflWc\">pas a pas definitiu<\/a> de com fer els exercicis Kegel de forma correcta, i tot el que hem de tenir en compte abans de comen\u00e7ar:<\/p>\n<p>Abans de fer-los, assegura&#8217;t d&#8217;haver consultat, una o diverses vegades, el <a class=\"OYPEnA text-decoration-underline text-strikethrough-none\" draggable=\"false\" href=\"https:\/\/youtu.be\/d_w5esdflWc\" target=\"_blank\" rel=\"noopener\">v\u00eddeo<\/a> on t&#8217;ensenyem el pas a pas:<\/p>\n<p><iframe loading=\"lazy\" title=\"Ejercicios Kegel: c\u00f3mo realizarlos de forma correcta - FisioBalance Castelldefels\" width=\"1060\" height=\"596\" src=\"https:\/\/www.youtube.com\/embed\/d_w5esdflWc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2 class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Pas a pas: Exercicis Kegel<\/span><\/h2>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><strong>1.- Preparaci\u00f3 de l&#8217;espai i la posici\u00f3 adequada:<\/strong> Per realitzar els exercicis Kegel de manera efectiva, \u00e9s important comptar amb un espai c\u00f2mode i una posici\u00f3 adequada.<\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Ens asseurem sobre una fitball per tenir un contacte directe amb el nostre s\u00f2l pelvi\u00e0 durant la realitzaci\u00f3 dels exercicis. Si en el teu cas, no tens una fitball, pots fer servir una tovallola enrotllada per seure, aix\u00f2 t&#8217;ajudar\u00e0 a sentir el teu terra p\u00e8lvic de manera m\u00e9s clara.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><strong>2.- Visualitzaci\u00f3 dels diferents pisos abdominals. Exercici de l&#8217;ascensor:<br \/>\n<\/strong><\/p>\n<p>Aquest exercici requereix certa concentraci\u00f3. Has d&#8217;imaginar que cada pis \u00e9s una planta diferent d&#8217;un edifici i que puges i baixes un ascensor contraient amb control el teu terra p\u00e8lvic cada planta.<\/p>\n<p>Abans de comen\u00e7ar, haurem de visualitzar i tenir clars els tres &#8220;pisos&#8221; al nostre abdomen. El primer pis es troba sota el melic, el segon pis es troba just darrere del melic, i el tercer i darrer pis es trobar\u00e0 damunt del melic.<\/p>\n<p><em>(Recorre a consultar novament el <a class=\"OYPEnA text-decoration-underline text-strikethrough-none\" draggable=\"false\" href=\"https:\/\/youtu.be\/d_w5esdflWc\" target=\"_blank\" rel=\"noopener\">v\u00eddeo<\/a> si encara no tens clar on es troben aquests 3 pisos abdominals)<\/em><\/p>\n<p><strong>3.- Coordinaci\u00f3 amb la respiraci\u00f3:<\/strong> La respiraci\u00f3 t\u00e9 un paper fonamental en la realitzaci\u00f3 dels exercicis Kegel. Comen\u00e7a inhalant profundament, i en exhalar, visualitza dues l\u00ednies imagin\u00e0ries que connecten les crestes il\u00edaques amb el teu perineu.<\/p>\n<p><strong>4.- Contracci\u00f3 i ascens cap a plantes superiors:<\/strong> Un cop hagis inhalat i visualitzat la connexi\u00f3 entre les teves crestes il\u00edaques i el teu perineu, comen\u00e7a a contraure els m\u00fasculs del s\u00f2l p\u00e8lvic. Imagina que est\u00e0s elevant cadascun dels tres &#8220;pisos&#8221; abdominals, comen\u00e7ant des del pis m\u00e9s baix i avan\u00e7ant cap amunt.<\/p>\n<p><strong>5.- Relaxaci\u00f3:<\/strong> Despr\u00e9s de mantenir la contracci\u00f3 durant uns segons, relaxa els m\u00fasculs del s\u00f2l p\u00e8lvic mentre exhales.<\/p>\n<p>&nbsp;<\/p>\n<h2 class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Persist\u00e8ncia i paci\u00e8ncia:<\/span><\/h2>\n<p>\u00c9s normal que al principi et resulti dif\u00edcil sentir i controlar els m\u00fasculs del s\u00f2l p\u00e8lvic, o potser no puguis mantenir la contracci\u00f3 durant molt de temps. Tot i aix\u00f2, com amb qualsevol altre m\u00fascul, la pr\u00e0ctica regular \u00e9s clau per millorar.<\/p>\n<p>Amb el temps i la persist\u00e8ncia, notar\u00e0s una millora significativa en la teva capacitat per fer els exercicis Kegel correctament.<\/p>\n<p>&nbsp;<\/p>\n<h2 class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Beneficis per a la incontin\u00e8ncia urin\u00e0ria i prolapse d&#8217;\u00f2rgans p\u00e8lvics:<\/span><\/h2>\n<p>A m\u00e9s d&#8217;ajudar als problemes de la incontin\u00e8ncia urin\u00e0ria, aquests exercicis s\u00f3n molt \u00fatils per evitar el prolapse d&#8217;\u00f2rgans p\u00e8lvics.<\/p>\n<p>El sistema lligament\u00f3s i teixit conjuntiu aix\u00ed com els m\u00fasculs de la pelvis actuen com una hamaca per mantenir l&#8217;uter, la bufeta, el recte al seu lloc.<\/p>\n<p>Els \u00f2rgans p\u00e8lvics amb el pas del temps, i el frac\u00e0s de la musculatura p\u00e8lvica, baixen cap a la vagina i poden protuir, \u00e9s a dir, poden sobresortir del tot per l&#8217;obertura de la vagina a l&#8217;exterior del cos.<\/p>\n<p>Aix\u00ed que la prevenci\u00f3 \u00e9s el millor tractament: mantenir bons h\u00e0bits i un terra p\u00e8lvic saludable.<\/p>\n<p>&nbsp;<\/p>\n<p>En resum, els exercicis Kegel s\u00f3n una eina poderosa per millorar la salut p\u00e8lvica i la qualitat de vida en general. Amb la guia adequada i la pr\u00e0ctica constant, pots dominar la t\u00e8cnica i collir-ne els nombrosos beneficis.<\/p>\n<p>Per obtenir m\u00e9s informaci\u00f3 salut de s\u00f2l p\u00e8lvic i altres ter\u00e0pies de fisioter\u00e0pia a Castelldefels, no dubtis en posar-te en contacte amb nosaltres a FisioBalance Castelldefels.<\/p>\n<p>Pots trucar-nos o escriure&#8217;ns al 659 884 200 i estarem encantats d&#8217;atendre&#8217;t.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4488\" src=\"https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2024\/01\/Contacto-1-1-300x88.png\" alt=\"\" width=\"842\" height=\"247\" srcset=\"https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2024\/01\/Contacto-1-1-300x88.png 300w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2024\/01\/Contacto-1-1-1024x302.png 1024w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2024\/01\/Contacto-1-1-768x226.png 768w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2024\/01\/Contacto-1-1-1536x453.png 1536w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2024\/01\/Contacto-1-1-2048x603.png 2048w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2024\/01\/Contacto-1-1-700x206.png 700w, https:\/\/www.fisiobalance.cat\/wp-content\/uploads\/2024\/01\/Contacto-1-1-600x177.png 600w\" sizes=\"auto, (max-width: 842px) 100vw, 842px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Els exercicis Kegel s\u00f3n una eina fonamental en la cura de la salut p\u00e8lvica tant per a dones com per a homes. No obstant aix\u00f2, la seva correcta execuci\u00f3 pot resultar una mica dif\u00edcil si mai abans no els hem practicat. Al bloc d&#8217;avui, us&#8230;<\/p>\n","protected":false},"author":4,"featured_media":4558,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[368,315,247,316,317,318,168],"tags":[369,322,323,370,324],"class_list":["post-5188","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercicis-kegel","category-fisiobalance-castelldefels-ca","category-fisioterapia-ca","category-fisioterapia-de-sol-pelvic-a-castelldefels","category-fisioterapia-sol-pelvic","category-kegel-ca","category-sol-pelvia-ca","tag-ejercicios-kegel-ca","tag-fisiobalance-castelldefels-ca","tag-fisioterapia-castelldefels-ca","tag-fisioterapia-de-suelo-pelvico-ca","tag-fisioterapia-de-suelo-pelvico-en-castelldefels-ca"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Guia pr\u00e0ctica exercicis Kegel | FisioBalance Castelldefels - Fisiobalance<\/title>\n<meta name=\"description\" content=\"Gu\u00eda pr\u00e1ctica con los mejores ejercicios Kegel para fortalecer tu suelo p\u00e9lvico. 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