{"id":4556,"date":"2024-03-19T18:43:45","date_gmt":"2024-03-19T17:43:45","guid":{"rendered":"https:\/\/www.fisiobalance.cat\/?p=4556"},"modified":"2024-03-19T18:59:30","modified_gmt":"2024-03-19T17:59:30","slug":"guia-practica-kegel-fisiobalance","status":"publish","type":"post","link":"https:\/\/www.fisiobalance.cat\/en\/guia-practica-kegel-fisiobalance\/","title":{"rendered":"Gu\u00eda pr\u00e1ctica ejercicios Kegel | FisioBalance Castelldefels"},"content":{"rendered":"<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Los ejercicios Kegel son una <\/span><strong><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">herramienta fundamental en el cuidado de la salud p\u00e9lvica tanto para mujeres como para hombres<\/span><\/strong><span class=\"OYPEnA text-decoration-none text-strikethrough-none\"><strong>.<\/strong> Sin embargo, su correcta ejecuci\u00f3n puede resultar un poco dif\u00edcil si nunca antes los hemos practicado.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">En el blog de hoy, te guiaremos a trav\u00e9s de los pasos precisos para realizarlos correctamente. Con la ayuda de nuestra especialista Xoxe, <\/span><strong><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">hemos creado un <\/span><a class=\"OYPEnA text-decoration-underline text-strikethrough-none\" draggable=\"false\" href=\"https:\/\/youtu.be\/d_w5esdflWc\" target=\"_blank\" rel=\"noopener\">v\u00eddeo<\/a><span class=\"OYPEnA text-decoration-none text-strikethrough-none\"> donde te mostramos la ejecuci\u00f3n correcta y precisa<\/span><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">.<\/span><\/strong><\/p>\n<h2 class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">\u00bfQu\u00e9 son los ejercicios Kegel?<\/span><\/h2>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Los ejercicios Kegel, tambi\u00e9n conocidos como ejercicios del suelo p\u00e9lvico, consisten en realizar contracciones y relajaciones controladas de los m\u00fasculos del suelo p\u00e9lvico. Estos m\u00fasculos, <\/span><strong><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">a parte de tener un papel importante en la continencia urinaria tambi\u00e9n son responsables de sostener los \u00f3rganos p\u00e9lvico c\u00f3mo el \u00fatero, la vejiga y el recto.<\/span><\/strong><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Los ejercicios Kegel fueron utilizados por el doctor Arnold Kegel como m\u00e9todo para mejorar la incontinencia urinaria de sus pacientes. Sin embargo, los ejercicios de Kegel tambi\u00e9n contribuyen a crear un entorno anat\u00f3mico y funcional m\u00e1s saludable para el momento del parto y mejorar las relaciones sexuales.<\/span><\/p>\n<h2 class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">La importancia de realizar los ejercicios Kegel correctamente<\/span><\/h2>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">La correcta ejecuci\u00f3n de los ejercicios Kegel es crucial para obtener resultados efectivos. No obstante, puede resultar complicado realizar estos ejercicios correctamente, ya que es habitual desconocer qu\u00e9 m\u00fasculos en concreto hay que contraer.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Por ello, desde FisioBalance Castelldefels, hemos grabado el <\/span><strong><a class=\"OYPEnA text-decoration-underline text-strikethrough-none\" draggable=\"false\" href=\"https:\/\/youtu.be\/d_w5esdflWc\" target=\"_blank\" rel=\"noopener\">paso a paso definitivo<\/a><\/strong><span class=\"OYPEnA text-decoration-none text-strikethrough-none\"><strong> de c\u00f3mo realizar los ejercicios Kegel de forma correcta<\/strong>, <\/span><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">y todo lo que debemos tener en cuenta antes de empezar:<\/span><\/p>\n<p><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Antes de realizarlos, aseg\u00farate de haber consultado, una, o varias veces, el <\/span><a class=\"OYPEnA text-decoration-underline text-strikethrough-none\" draggable=\"false\" href=\"https:\/\/youtu.be\/d_w5esdflWc\" target=\"_blank\" rel=\"noopener\">v\u00eddeo<\/a><span class=\"OYPEnA text-decoration-none text-strikethrough-none\"> donde te ense\u00f1amos el paso a paso:<\/span><\/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\" allowfullscreen><\/iframe><\/p>\n<h2 class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Paso a paso: Ejercicios Kegel<\/span><\/h2>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><strong><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">1.- <\/span><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Preparaci\u00f3n del espacio y posici\u00f3n adecuada:<\/span><\/strong><span class=\"OYPEnA text-decoration-none text-strikethrough-none\"> Para realizar los ejercicios Kegel de manera efectiva, es importante contar con un espacio c\u00f3modo y una posici\u00f3n adecuada.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Nos sentaremos sobre una \u2018fitball\u2019 para tener un contacto directo con nuestro suelo p\u00e9lvico durante la realizaci\u00f3n de los ejercicios. Si en tu caso, no tienes una \u2018fitball\u2019, puedes usar una toalla enrollada para sentarte, esto te ayudar\u00e1 a sentir tu suelo p\u00e9lvico de manera m\u00e1s clara.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><strong><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">2.- <\/span><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Visualizaci\u00f3n de los diferentes pisos abdominales. Ejercicio del ascensor:<\/span><\/strong><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Este ejercicio requiere cierta concentraci\u00f3n. Debes imaginar que cada piso es una planta diferente de un edificio y que subes y bajas un ascensor contrayendo con control tu suelo p\u00e9lvico cada planta.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Antes de comenzar, deberemos visualizar y tener claros los tres &#8220;pisos&#8221; en nuestro abdomen. El primer piso se encuentra debajo del ombligo, el segundo piso se encuentra justo detr\u00e1s del ombligo, y el tercer y \u00faltimo piso se encontrar\u00e1 encima del ombligo.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><em><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">(Recurre a consultar de nuevo el <\/span><a class=\"OYPEnA text-decoration-underline text-strikethrough-none\" draggable=\"false\" href=\"https:\/\/youtu.be\/d_w5esdflWc\" target=\"_blank\" rel=\"noopener\">v\u00eddeo<\/a><span class=\"OYPEnA text-decoration-none text-strikethrough-none\"> si a\u00fan no tienes claro d\u00f3nde se encuentran estos 3 pisos abdominales)<\/span><\/em><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><strong><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">3.- Coordinaci\u00f3n con la respiraci\u00f3n:<\/span><\/strong><span class=\"OYPEnA text-decoration-none text-strikethrough-none\"> La respiraci\u00f3n juega un papel fundamental en la realizaci\u00f3n de los ejercicios Kegel. Comienza inhalando profundamente, y al exhalar, visualiza dos l\u00edneas imaginarias que conectan tus crestas il\u00edacas con tu perin\u00e9.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><strong><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">4.- Contracci\u00f3n y ascenso hacia plantas superiores:<\/span><\/strong><span class=\"OYPEnA text-decoration-none text-strikethrough-none\"> Una vez que hayas inhalado y visualizado la conexi\u00f3n entre tus crestas il\u00edacas y tu perin\u00e9, comienza a contraer los m\u00fasculos del suelo p\u00e9lvico. Imagina que est\u00e1s elevando cada uno de los tres &#8220;pisos&#8221; abdominales, comenzando desde el piso m\u00e1s bajo y avanzando hacia arriba.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><strong><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">5.- Relajaci\u00f3n:<\/span><\/strong><span class=\"OYPEnA text-decoration-none text-strikethrough-none\"> Despu\u00e9s de mantener la contracci\u00f3n durante unos segundos, relaja los m\u00fasculos del suelo p\u00e9lvico mientras exhalas.<\/span><\/p>\n<h2 class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Persistencia y paciencia:<\/span><\/h2>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Es normal que al principio te resulte dif\u00edcil sentir y controlar los m\u00fasculos del suelo p\u00e9lvico, o puede que no puedas mantener la contracci\u00f3n durante mucho tiempo. Sin embargo, como con cualquier otro m\u00fasculo, la pr\u00e1ctica regular es clave para mejorar.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Con el tiempo y la persistencia, notar\u00e1s una mejora significativa en tu capacidad para realizar los ejercicios Kegel correctamente.<\/span><\/p>\n<h2 class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Beneficios para la incontinencia urinaria y prolapso de organos p\u00e9lvicos:<\/span><\/h2>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Adem\u00e1s de ayudar en los problemas de la incontinencia urinaria, estos ejercicios son muy \u00fatiles para evitar el prolapso de \u00f3rganos p\u00e9lvicos.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">El sistema ligamentoso y tejido conjuntivo as\u00ed como los m\u00fasculos de la pelvis act\u00faan como una hamaca para mantener el utero, la vejiga, el recto en su lugar.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Los \u00f3rganos p\u00e9lvicos con el paso del tiempo, y el fracaso de la musculatura p\u00e9lvica, descienden hacia la vagina y pueden protuir, es decir pueden sobresalir del todo por la abertura de la vagina al exterior del cuerpo.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">As\u00ed que la prevenci\u00f3n es el mejor tratamiento: mantener buenos h\u00e1bitos y un suelo p\u00e9lvico saludable.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">En resumen, los ejercicios Kegel son una herramienta poderosa para mejorar la salud p\u00e9lvica y la calidad de vida en general. Con la gu\u00eda adecuada y la pr\u00e1ctica constante, puedes dominar la t\u00e9cnica y cosechar sus numerosos beneficios.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Para obtener m\u00e1s informaci\u00f3n salud de suelo p\u00e9lvico y otras terapias de fisioterapia en Castelldefels, no dudes en ponerte en contacto con nosotros en FisioBalance Castelldefels.<\/span><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"OYPEnA text-decoration-none text-strikethrough-none\">Puedes llamarnos o escribirnos al <\/span><a class=\"OYPEnA text-decoration-underline text-strikethrough-none\" draggable=\"false\" href=\"https:\/\/api.whatsapp.com\/send?phone=34659884200\" target=\"_blank\" rel=\"noopener\">659 884 200<\/a><span class=\"OYPEnA text-decoration-none text-strikethrough-none\"> y estaremos encantados de atenderte.<\/span><\/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>Los ejercicios Kegel son una herramienta fundamental en el cuidado de la salud p\u00e9lvica tanto para mujeres como para hombres. Sin embargo, su correcta ejecuci\u00f3n puede resultar un poco dif\u00edcil si nunca antes los hemos practicado. En el blog de hoy, te guiaremos a trav\u00e9s&#8230;<\/p>\n","protected":false},"author":4,"featured_media":4557,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[268,265,246,251,249,267,103],"tags":[269,258,254,270,253],"class_list":["post-4556","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ejercicios-kegel","category-fisiobalance-castelldefels","category-fisioterapia","category-fisioterapia-de-suelo-pelvico-en-castelldefels","category-fisioterapia-suelo-pelvico","category-kegel","category-suelo-pelvico","tag-ejercicios-kegel","tag-fisiobalance-castelldefels","tag-fisioterapia-castelldefels","tag-fisioterapia-de-suelo-pelvico","tag-fisioterapia-de-suelo-pelvico-en-castelldefels"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gu\u00eda pr\u00e1ctica ejercicios 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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