{"id":5849,"date":"2020-07-14T09:31:12","date_gmt":"2020-07-14T07:31:12","guid":{"rendered":"https:\/\/www.activasalut.com\/?p=5849"},"modified":"2020-09-16T11:08:28","modified_gmt":"2020-09-16T09:08:28","slug":"guia-basica-per-a-treballar-el-sol-pelvia-a-casa","status":"publish","type":"post","link":"https:\/\/www.activasalut.com\/ca\/guia-basica-per-a-treballar-el-sol-pelvia-a-casa\/","title":{"rendered":"Guia b\u00e0sica per a treballar el s\u00f2l pelvi\u00e0 a casa"},"content":{"rendered":"\n<p>La zona del cos que denominem <strong>s\u00f2l pelvi\u00e0<\/strong> est\u00e0 formada pel conjunt de les parts toves (m\u00fasculs i lligaments) que es troben en la base de la pelvis i suporten les v\u00edsceres. <\/p>\n\n\n\n<p>La seva feblesa pot ocasionar problemes com la <strong><a href=\"https:\/\/www.activasalut.com\/ca\/superar-la-incontinencia-urinaria-2\/\">incontin\u00e8ncia urin\u00e0ria<\/a><\/strong>, entre altres. <\/p>\n\n\n\n<p>I ara que passem a casa m\u00e9s temps, \u00e9s un bon moment per a posar-lo en forma.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h3><strong>Preparaci\u00f3:<\/strong><\/h3>\n\n\n\n<ul><li>Exercicis d\u2019esquena i pelvis com, per exemple: el <strong>\u201cgat-cavall\u201d.<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"353\" height=\"286\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2020\/07\/gato.png\" alt=\"Gu\u00eda b\u00e1sica para trabajar el suelo p\u00e9lvico en casa\" class=\"wp-image-5826\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"361\" height=\"287\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2020\/07\/vaca.png\" alt=\"Gu\u00eda b\u00e1sica para trabajar el suelo p\u00e9lvico en casa\" class=\"wp-image-5828\"\/><\/figure><\/div>\n\n\n\n<p>&#8211; <\/p>\n\n\n\n<p><\/p>\n\n\n\n<ul><li>Exercicis de <strong>respiraci\u00f3&nbsp;abdominodiafragm\u00e0tica<\/strong>&nbsp;(inhalar lentament i profundament, notant com s&#8217;eleva la m\u00e0 que tenim col\u00b7locada en la zona de l&#8217;abdomen. A continuaci\u00f3, espirar suaument per la boca, notant com es desinfla l&#8217;abdomen). Realitzar durant 5-10 minuts, a l&#8217;inici i al final de la sessi\u00f3, per a centrar-nos en el treball a realitzar i per a relaxar el cos.<\/li><\/ul>\n\n\n\n<ul><li>Estiraments globals que coneguem de cames, esquena i bra\u00e7os.<\/li><\/ul>\n\n\n\n<h3><strong>Treball del perineu:<\/strong><\/h3>\n\n\n\n<ul><li>Si coneixem els exercicis de&nbsp;Kegel, \u00e9s el moment de posar-los en pr\u00e0ctica.<br>En cas contrari, <strong>estirades de panxa enlaire i amb les cames flexionades<\/strong>, podem comen\u00e7ar per <strong>contraure els m\u00fasculs vaginals<\/strong> imaginant-nos que volem tallar el doll d&#8217;orina per a localitzar els m\u00fasculs que treballarem.<\/li><\/ul>\n\n\n\n<p>Una vegada localitzats, en la mateixa posici\u00f3, fem aquesta mateixa contracci\u00f3 durant 4-5 segons i descansem el doble (8-10 segons). Repetim unes 5 vegades. Amb els dies anem augmentant fins a 10 repeticions. Tamb\u00e9 podem anar augmentant els segons de cada contracci\u00f3 (6-7-8&#8230; segons). Cal pensar que \u00e9s una musculatura que es fatiga f\u00e0cilment.<br>La contracci\u00f3 ha de ser sempre cap a dintre, com si volgu\u00e9ssim portar el nostre perineu cap al melic.<\/p>\n\n\n\n<ul><li><strong>Assegudes en una cadira, col\u00b7loquem una tovallola petita enrotllada<\/strong> en forma de tub <strong>sota el nostre perineu<\/strong>, i realitzem despla\u00e7aments de la pelvis cap endavant i cap endarrere per a sentir les diferents zones del nostre perineu. Posteriorment, seguint amb el mateix moviment, fem contracci\u00f3 dels m\u00fasculs que entren en contacte amb la tovallola en cada posici\u00f3.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2020\/07\/hipo1.png\" alt=\"Gu\u00eda b\u00e1sica para trabajar el suelo p\u00e9lvico en casa\" class=\"wp-image-5830\" width=\"262\" height=\"364\"\/><\/figure><\/div>\n\n\n\n<ul><li>Finalment, podem fer <strong>els exercicis hipopressius<\/strong>, nom\u00e9s si els coneixem b\u00e9. En cas contrari, podem ajuntar la respiraci\u00f3 normal i pausada amb la contracci\u00f3 del perineu: en inspirar, relaxem i en espirar, contraiem. Sense preocupar-nos ara dels segons ni de la for\u00e7a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.activasalut.com\/wp-content\/uploads\/2020\/07\/Hipo2.png\" alt=\"Gu\u00eda b\u00e1sica para trabajar el suelo p\u00e9lvico en casa\" class=\"wp-image-5832\" width=\"367\" height=\"244\"\/><\/figure><\/div>\n\n\n\n<h3><strong>Bloqueig del perineu davant un esfor\u00e7:<\/strong><\/h3>\n\n\n\n<ul><li>Consisteix a contraure el perineu perqu\u00e8 estigui protegit, davant qualsevol activitat que suposi un esfor\u00e7 i impliqui l&#8217;abdominal: tossir, esternudar, agafar un objecte, elevar el tronc en aixecar-nos del llit\/sof\u00e0, en fer exercici\/esport&#8230;<\/li><\/ul>\n\n\n\n<p><br><strong>L&#8217;objectiu final \u00e9s integrar-ho al nostre esquema corporal<\/strong>, a m\u00e9s de solucionar el problema que existeixi. I una bona manera \u00e9s mitjan\u00e7ant l&#8217;exercici f\u00edsic suau com el <em>&nbsp;<strong><a href=\"https:\/\/www.fisiogestion.com\/ca\/servicios-en-centros\/hipopresivos\/\">Gimn\u00e0stica Abdominal&nbsp;Hipopresiva<\/a><\/strong>, <strong><a href=\"https:\/\/www.fisiogestion.com\/ca\/servicios-en-centros\/servicio-pilates\/\">Pilates<\/a><\/strong>, <strong><a href=\"https:\/\/www.fisiogestion.com\/ca\/servicios-en-centros\/servicio-postural-training\/\">Postural&nbsp;training<\/a>&nbsp;<\/strong>o <strong><a href=\"https:\/\/www.fisiogestion.com\/ca\/servicios-en-centros\/servicio-vital-training\/\">Vital&nbsp;training<\/a><\/strong>&nbsp;que es realitzen en els nostres centres.<\/em><\/p>\n\n\n\n<p><strong>Informa&#8217;t emplenant aquest formulari, nosaltres et contactarem<\/strong><\/p>\n\n\n\n\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f5253-o1\" lang=\"es-ES\" dir=\"ltr\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/ca\/wp-json\/wp\/v2\/posts\/5849#wpcf7-f5253-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Formulario de contacto\" novalidate=\"novalidate\" data-status=\"init\">\n<div style=\"display: none;\">\n<input type=\"hidden\" name=\"_wpcf7\" value=\"5253\" \/>\n<input type=\"hidden\" name=\"_wpcf7_version\" value=\"5.7.3\" \/>\n<input type=\"hidden\" name=\"_wpcf7_locale\" value=\"es_ES\" \/>\n<input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f5253-o1\" \/>\n<input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/>\n<input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/>\n<input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/div>\n<div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<div class='comment-form'>\n\t<div class=\"comment-form-inputs\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"nombre\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" id=\"nombre\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Nom (requerit)\" value=\"\" type=\"text\" name=\"nombre\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"apellidos\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" id=\"apellidos\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Cognoms (requerit)\" value=\"\" type=\"text\" name=\"apellidos\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"email\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-email wpcf7-validates-as-required wpcf7-validates-as-email\" id=\"email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Email (requerit)\" value=\"\" type=\"email\" name=\"email\" \/><\/span>\n\t\t<\/p>\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"telefono\"><input size=\"40\" class=\"wpcf7-form-control wpcf7-text wpcf7-tel wpcf7-validates-as-required wpcf7-validates-as-tel\" id=\"telefono\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tel\u00e8fon (requerit)\" value=\"\" type=\"tel\" name=\"telefono\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"mensaje\"><textarea cols=\"39\" rows=\"10\" class=\"wpcf7-form-control wpcf7-textarea wpcf7-validates-as-required\" id=\"mensaje\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Missatge (requerit)\" name=\"mensaje\"><\/textarea><\/span>\n\t<\/p>\n\t<p class=\"form-submit\"><input class=\"wpcf7-form-control has-spinner wpcf7-submit\" type=\"submit\" value=\"Enviar\" \/>\n\t<\/p>\n<\/div>\n<p style=\"text-align:justify; color:#383838;\"><br \/>\n<em>L\u2019informem que les dades recollides al present formulari, seran tractades per Corporaci\u00f3 d'Administraci\u00f3 Sanit\u00e0ria A.I.E., per poder atendre i donar resposta a la seva sol\u00b7licitud d\u2018informaci\u00f3. Si necessita m\u00e9s informaci\u00f3 o vol exercir els seus drets sobre aquestes dades consulti la nostra <a href=\"https:\/\/www.fisiogestion.com\/ca\/politica-privacidad\/\">Pol\u00edtica de Privacitat<\/a>.<\/em>\n<\/p>\n<\/form>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>La zona del cos que denominem s\u00f2l pelvi\u00e0 est\u00e0 formada pel conjunt de les parts toves (m\u00fasculs i lligaments) que es troben en la<a class=\"moretag\" href=\"https:\/\/www.activasalut.com\/ca\/guia-basica-per-a-treballar-el-sol-pelvia-a-casa\/\">Llegeix m\u00e9s&#8230;<\/a><\/p>\n","protected":false},"author":93,"featured_media":5902,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[621,542,2293,2292,602,523],"tags":[3349,1957,1483,246,11,1201,860,3348,861,228],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Guia b\u00e0sica 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