Hace varias semanas te comenté que me habían diagnosticado diástasis y que tanto el ginecólogo como la fisio me habían dicho que tenía el suelo pélvico muy debilitado. Desde ese día comencé a ir al fisio y tras diez sesiones y mucho trabajo en casa he de decir que me encuentro mucho mejor, que la diástasis ha mejorado noteblemente y que mi suelo pélvico se encuentra más fortalecido, aunque aún se puede conseguir un mejor tono, algo que espero alcanzar en el futuro.
![]() |
Foto obtenida de http://www.somasalud.es/ |
¿Qué voy a encontrar en el post?
Indiba
Desde la primera consulta, la fisio ha trabajado para descontracturar mi suelo pélvico a través de técnicas manuales y con indiba, un sistema que estimula los mecanismos naturales de cicatrización y de recuperación de tejidos de manera no invasiva. Además, en las sesiones me ha dado corrientes (por si acaso estás pensándolo, no duele :-D) y hemos realizado sesiones de biofeedback para ver cómo iba evolucionando.En resumidas cuentas esto es lo que hemos trabajado en consulta, pero Sofía -de Fisioterapia Sofía-, también me insistió en trabajar en casa y me indicó varias ejercicios a realizar desde el primer día:
Transverso
Trabajar el músculo transverso, un músculo profundo pero muy importante de la zona media, y del que no siempre nos acordamos. El modo en que yo lo he trabajado es contrayéndolo mientras estoy tumbada, sentada o de pie. Este ejercicio lo realizo cada vez que me acuerdo, ya que no requiere estar en ningún sitio especial.
Vibrador
Trabajar con un vibrador. Quizás muchas penséis en que la finalidad del vibrador es satisfacer las necesidades sexuales, que también, pero he de decir que con el vibrador se puede fortalecer el suelo pélvico gracias a las contracciones y relajaciones.
Hipopresivos
Realizar abdominales hipopresivos. Este ejercicio se basa en la realización de una apnea en posición de máxima expiración. Tiene como objetivo generar una presión negativa en el vientre con la que arrastrar las vísceras y los músculos abdominales reposicionando de esta forma el músculo diafragma y la faja abdominal.
![]() |
Entrenamiento hipopresivo. / Zona Retiro |
Contraer el suelo pélvico
Contraer los músculos del suelo pélvico. Antes he mencionado que a mí el vibrador me ha sido útil, pero he de añadir que no sólo he trabajado con él, sino que también lo he hecho contrayendo y relajando los músculos del suelo pélvico tanto en casa como en consulta. Este sencillo ejercicio ayuda a coger fuerza y al igual que el trabajo del transverso lo puedes realizar en cualquier momento y lugar.
Bolas chinas
Y por último, el empleo de las famosas bolas chinas. Yo las bolas las he comenzado a usar hace poquito. Las compré antes de acudir a la primera sesión del fisio y al ginecólogo -las puedes encontrar en farmacias- y ambos me indicaron que esperase un poco porque sería contraproducente debido al estado de mi suelo pélvico. El trabajo con las bolas es sencillo, al tenerlas en la vagina tienes que hacer fuerza para evitar que se caigan y las puedes encontrar en farmacias.
Aunque no lo pensemos, los músculos del suelo pélvico resultan esenciales para llevar una vida saludable como mujer, ya que evitaremos prolapsos, incontinencias urinarias, disfunciones sexuales….
Por último, he de señalar que los aparatos que he empleado (vibrador y bolas chinas) son de la marca Intimina y si estás buscando alguno de ellos te recomiendo estos porque son estupendos. Yo conocí esta marca gracias a la fisioterapeuta y estoy muy contenta con ella. Además de estos dos aparatos también tengo su copa menstrual, de la que te hablé aquí, y estoy realmente encantada con ella.
¿Sabías que el suelo pélvico es tan importante?
Si has sido mamá, qué tal te quedó después del parto.
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30 marzo, 2016 at 10:31 amMe alegra que el post te haya gustado.
Como bien dices es un tema tabú y hay que estar muy mentalizada para empezar a trabajarlo porque hace falta tiempo, ganas y dinero. Yo he tenido suerte porque el gine me lo diagnosticó y la fisio es un encantó.
Creo que además entre nosotras deberíamos ayudarnos y hablar del tema, pero… es un recorrido largo.
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30 marzo, 2016 at 7:09 amMe gusta cómo has explicado este tema tan importante para nosotras. Gracias por compartirlo con nosotros. Un beso guapa!!
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30 marzo, 2016 at 7:06 amLa verdad es que es mucho más importante de lo que nos imaginamos, en pilates te explican todas las funciones que tiene y la importancia de mantenerlo en forma, un beso!
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30 marzo, 2016 at 8:45 amEso es! Es súper importante y todas las mujeres deberíamos preocuparnos de él y prestarle un poquito más de atención.
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29 marzo, 2016 at 7:49 pmLa verdad es que es un problema, a mí no me ha pasado porque he tenido cesárea, pero igualmente hago ejercicios para el suelo pélvico porque siempre viene bien, besitos.
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30 marzo, 2016 at 8:44 amAnabel, haces muy bien en hacer ejercicios porque mejor tenerlo en buen estado.
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29 marzo, 2016 at 5:05 pmYo por ahora como son cesareas no tengo problemas con el suelo pelvico, pero muy cercana tengo a mi madre y la verdad más vale pillarlo a tiempo. Lo del vibrados y las bolas chinas yo si lo habia oido y además con muy buenos comentarios. Unas amigas se han apuntado a clases y van genial aunque me cuentan que les resulta difícil hacer los ejercicios. Un beso
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30 marzo, 2016 at 8:42 amLa verdad es que a mí al principio también me resultó difícil hacerlos y lo que peor llevo es sacar tiempo para ello.
Tanto el vibrador como las bolas van genial, al menos a mí me están funcionando y los hipopresivos súper bien. Mejor que los tradicionales, que están contraindicados.
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