{"id":27293,"date":"2021-07-28T17:55:23","date_gmt":"2021-07-28T15:55:23","guid":{"rendered":"http:\/\/ladays.co\/?p=27293"},"modified":"2021-07-27T11:06:09","modified_gmt":"2021-07-27T09:06:09","slug":"quels-exercices-pour-renforcer-son-perinee","status":"publish","type":"post","link":"https:\/\/ladays.co\/fr\/quels-exercices-pour-renforcer-son-perinee\/","title":{"rendered":"Quels exercices pour renforcer son plancher pelvien?"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1216.8px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:15px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:15px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p><a href=\"https:\/\/youtu.be\/YXIURYG09vY\" rel=\"iLightbox\"><img decoding=\"async\" class=\"aligncenter\" src=\"http:\/\/ladays.co\/wp-content\/uploads\/2021\/06\/play_03.png\" alt=\"Play Video\" width=\"50\" height=\"50\" \/><\/a><\/p>\n<p>Pour les press\u00e9es, visionnez la video qui r\u00e9sume l&#8217;article en 1 min.<\/p>\n<h3>Exercices de renforcement du p\u00e9rin\u00e9e<\/h3>\n<p>Il existe plusieurs exercices et activit\u00e9s que vous pouvez faire pour renforcer les muscles de votre <strong><a href=\"https:\/\/ladays.co\/fr\/le-perinee-quest-ce-que-cest\/\">plancher pelvien<\/a><\/strong>. Pas besoin d&#8217;\u00e9quipement ou de v\u00eatements sp\u00e9ciaux pour faire ces exercices qui sont faciles \u00e0 apprendre et simples \u00e0 faire. Et en plus, ils peuvent \u00eatre faits presque partout. Votre m\u00e9decin, Une infirmi\u00e8re ou un physioth\u00e9rapeute peut r\u00e9pondre \u00e0 toutes vos questions et vous aider \u00e0 d\u00e9marrer.<\/p>\n<h1 class=\"\u00ab\" hidden=\"\">plancher pelvien et p\u00e9rin\u00e9e<\/h1>\n<h2 class=\"\u00ab\" hidden=\"\">Tampons, serviettes et p\u00e9rin\u00e9e<\/h2>\n<h3>Un plancher pelvien faible<\/h3>\n<p>Les muscles du plancher pelvien peuvent s&#8217;affaiblir en raison du vieillissement. La grossesse et accouchement vaginal peuvent aussi affaiblir le plancher pelvien. Tout comme les blessures, chirurgie, toux chronique ou absence de exercice. Si le plancher pelvien est faible, votre vessie et <a href=\"https:\/\/ladays.co\/fr\/organe-sexuel\/\"><strong>les organes<\/strong><\/a> peuvent s&#8217;affaisser. L&#8217;ur\u00e8tre peut \u00e9galement s&#8217;ouvrir trop facilement et laissez l&#8217;urine s&#8217;\u00e9chapper. Les exercices de Kegel peuvent vous aider renforcez les muscles de votre plancher pelvien afin qu&#8217;ils puissent mieux soutenir organes pelviens et contr\u00f4ler les fuites urinaires.<\/p>\n<h2 class=\"\u00ab\" hidden=\"\">semaine am\u00e9norrh\u00e9e et r\u00e8gles douloureuses<\/h2>\n<h3>Quels sont les exercices et comment les faire?<\/h3>\n<p>1. Ensembles fessiers. Ceux-ci peuvent \u00eatre faits debout, assis ou couch\u00e9 vers le bas. Serrez bien vos fesses ensemble. Tenez pendant 3 secondes,<br \/>\npuis d\u00e9tendez-vous. Faites-en 30 chaque jour.<\/p>\n<p>2. Clin d&#8217;\u0153il anal. Serrez votre sphincter anal comme si vous essayiez de arr\u00eater une selle. Tenez pendant 30 secondes, puis d\u00e9tendez-vous. Faites-en 30 chaque jour.<\/p>\n<p>3. Levez-vous et bougez. Ne restez pas assis plus de 30 minutes \u00e0 la fois sans vous lever pour une courte promenade. Cela aide \u00e0 soulager la pression et \u00e0 favoriser la circulation.<\/p>\n<p>4. Marchez tous les jours. Promenez-vous dans votre maison, votre lieu de travail ou \u00e0 l&#8217;ext\u00e9rieur. Commencez par 10 minutes et ajoutez 3 minutes tous les deux jours. Il s&#8217;agit de favoriser la circulation et de renforcer les muscles de vos jambes. Peu importe la vitesse \u00e0 laquelle vous marchez.<\/p>\n<p>5. Faites des<a href=\"https:\/\/fr.wikihow.com\/faire-les-exercices-de-Kegel\"><strong> exercices de Kegel<\/strong><\/a>. Faites chacun des exercices de Kegel d\u00e9crits ci-dessous. Quand vous les faites, essayez ne pas bouger les muscles des jambes, des fesses ou de l&#8217;estomac. Pour trouver le bon muscle, asseyez-vous sur les toilettes et commencez \u00e0 uriner puis arr\u00eatez l&#8217;\u00e9coulement. Les muscles que vous utilisez pour arr\u00eater l&#8217;\u00e9coulement de l&#8217;urine sont ceux vous voulez renforcer. Terminez d&#8217;uriner. Serrez ces muscles uniquement pour trouver le bon groupe musculaire. Lorsque vous serrez ces muscles du plancher pelvien, vous devez garder votre ventre, vos jambes et vos fesses d\u00e9tendus.<\/p>\n<p><span style=\"text-decoration: underline;\">Exercice de Kegel de type A <\/span>: resserrez les muscles du plancher pelvien le plus \u00e9troitement possible pendant que vous comptez jusqu&#8217;\u00e0 5, puis d\u00e9tendez les muscles pendant que vous comptez jusqu&#8217;\u00e0 5. R\u00e9p\u00e9tez 30 fois par jour; 3 s\u00e9ries, 10 fois chaque s\u00e9rie. \u00c0 mesure que votre force musculaire s&#8217;am\u00e9liore, vous pouvez presser jusqu&#8217;\u00e0 10, puis rel\u00e2cher jusqu&#8217;\u00e0 10.<\/p>\n<p><span style=\"text-decoration: underline;\">Exercice de Kegel de type B <\/span>: resserrez rapidement le plancher pelvien les muscles aussi serr\u00e9s que possible, puis d\u00e9tendez-vous rapidement. R\u00e9p\u00e9tez jusqu&#8217;\u00e0 50 fois par jour; jusqu&#8217;\u00e0 5 s\u00e9ries, 10 fois chaque s\u00e9rie.<\/p>\n<h3>Astuces utiles<\/h3>\n<p>Faites les exercices de Kegels aussi souvent que possible. Plus vous en faites, plus vite vous ressentirez les r\u00e9sultats. Choisissez <strong><a href=\"https:\/\/ladays.co\/fr\/quel-sport-pratiquer-pendant-les-regles\/\">une activit\u00e9<\/a><\/strong> que vous faites souvent en tant que rappel. Par exemple, faites votre Kegels chaque fois que vous vous asseyez. Serrez votre plancher pelvien avant vous \u00e9ternuer, se lever d&#8217;une chaise, tousser, rire ou soulever. Cela prot\u00e8ge votre plancher pelvien d&#8217;une blessure et peut aider \u00e9viter les fuites urinaire.<\/p>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":21802,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[479,172],"tags":[181,186,185,306,305,192,525,174,266,190,197,201,189,526,195,200,178,204,198,177],"class_list":["post-27293","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anatomie-femme","category-sante-et-bien-etre","tag-anatomie-femme","tag-cycle-menstruel","tag-cycles-menstruel","tag-feminin-sacre","tag-feminite-sacree","tag-ovocytes","tag-pelvien","tag-perinee","tag-perinee-femme","tag-perte-blanche","tag-pertes-blanches","tag-phase-folliculaire","tag-phase-luteale","tag-plancher-pelvien","tag-rdv-gyneco","tag-regle-douloureuse","tag-regles","tag-regles-douloureuses","tag-spm","tag-tampons"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Quels exercices pour renforcer son plancher pelvien? - Ladays<\/title>\n<meta name=\"description\" content=\"Il existe plusieurs exercices et activit\u00e9s que vous pouvez faire pour renforcer son plancher pelvien. 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