{"id":24886,"date":"2022-04-05T11:38:00","date_gmt":"2022-04-05T09:38:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=24886"},"modified":"2022-05-05T10:05:31","modified_gmt":"2022-05-05T08:05:31","slug":"com-enfortim-lels-musculs-pelvics-els-exercicis-de-kegel","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/com-enfortim-lels-musculs-pelvics-els-exercicis-de-kegel\/","title":{"rendered":"Com enfortim els m\u00fasculs pelvians: Els exercicis de Kegel"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-enfortim-lels-musculs-pelvics-els-exercicis-de-kegel\/#Que_es_el_sol_pelvia\" >Qu\u00e8 \u00e9s el sol pelvi\u00e0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-enfortim-lels-musculs-pelvics-els-exercicis-de-kegel\/#Quins_problemes_causa_un_sol_pelvia_feble\" >Quins problemes causa un s\u00f2l pelvi\u00e0 feble<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-enfortim-lels-musculs-pelvics-els-exercicis-de-kegel\/#Que_son_els_exercicis_de_Kegel\" >Qu\u00e8 s\u00f3n els exercicis de Kegel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-enfortim-lels-musculs-pelvics-els-exercicis-de-kegel\/#Els_beneficis_dexercitar_el_sol_pelvia\" >Els beneficis d&#8217;exercitar el s\u00f2l pelvi\u00e0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-enfortim-lels-musculs-pelvics-els-exercicis-de-kegel\/#On_son_els_musculs_del_sol_pelvia\" >On s\u00f3n els m\u00fasculs del s\u00f2l pelvi\u00e0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-enfortim-lels-musculs-pelvics-els-exercicis-de-kegel\/#Com_enfortim_els_musculs\" >Com enfortim els m\u00fasculs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-enfortim-lels-musculs-pelvics-els-exercicis-de-kegel\/#Amb_quina_frequencia\" >Amb quina freq\u00fc\u00e8ncia?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-enfortim-lels-musculs-pelvics-els-exercicis-de-kegel\/#Has_aconseguit_un_bon_resultat\" >Has aconseguit un bon resultat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-enfortim-lels-musculs-pelvics-els-exercicis-de-kegel\/#Els_exercicis_durant_lembaras\" >Els exercicis durant l&#8217;embar\u00e0s<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/sentada-autobus.jpg\" alt=\"\" class=\"wp-image-24887\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/sentada-autobus.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/sentada-autobus-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/sentada-autobus-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Els exercicis de Kegel s\u00f3n ben f\u00e0cils: es poden fer, fins i tot, a l&#8217;autob\u00fas, cam\u00ed de casa o anant a l&#8217;oficina. Consisteixen a contreure i relaxar els m\u00fasculs que formen el s\u00f2l pelvi\u00e0 per enfortir-los.<\/p>\n\n\n\n<p>Tot seguit t&#8217;expliquem quins beneficis tenen i per qu\u00e8 \u00e9s important d&#8217;enfortir aquesta zona del cos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_es_el_sol_pelvia\"><\/span><strong>Qu\u00e8 \u00e9s el sol pelvi\u00e0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9s una capa de m\u00fasculs que uneixen el c\u00f2ccix i l&#8217;os pubis o el pubis. Aquests m\u00fasculs fan de suport dels \u00f2rgans que hi ha a la pelvis. Una musculatura vigorosa evitar\u00e0 una caiguda de la bufeta, de l&#8217;\u00fater i de l&#8217;intest\u00ed.<\/p>\n\n\n\n<p>Els m\u00fasculs s&#8217;afebleixen al cap del temps i tamb\u00e9 quan els sotmetem a un exc\u00e9s de pressi\u00f3, en situacions com ara:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>L&#8217;embar\u00e0s: l&#8217;infant exerceix pressi\u00f3 sobre la musculatura que augmenta a mesura que creix<\/li><li>El part: les contraccions i l&#8217;infantament mateix<\/li><li>L&#8217;exc\u00e9s de pes<\/li><li>Una tos constant<\/li><li>L&#8217;esfor\u00e7 per causa del restrenyiment<\/li><li>L&#8217;edat: la minva en el nivell d&#8217;estr\u00f2gens redueix la flexibilitat dels teixits<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quins_problemes_causa_un_sol_pelvia_feble\"><\/span><strong>Quins problemes causa un s\u00f2l pelvi\u00e0 feble<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Els problemes varien en funci\u00f3 de quina part del s\u00f2l s&#8217;afebleix. Es poden produir puntualment o repetir-se cont\u00ednuament, i la intensitat tamb\u00e9 \u00e9s variable.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Incontin\u00e8ncia per esfor\u00e7<\/strong><\/li><\/ul>\n\n\n\n<p>Quan rius, saltes o simplement esternudes creix la pressi\u00f3 sobre la pelvis. Si els m\u00fasculs que fan de base a la bufeta s&#8217;afebleixen, es poden tenir p\u00e8rdues d&#8217;orina.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Incontin\u00e8ncia fecal<\/strong><\/li><\/ul>\n\n\n\n<p>El s\u00f2l pelvi\u00e0 fa de suport del recte, que es relaxa quan es defeca o s&#8217;evacua la femta. Un s\u00f2l feble no pot evitar l&#8217;emissi\u00f3 de femta ni tampoc la pot contenir quan tenim necessitat de defecar.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>El prolapse d&#8217;un \u00f2rgan pelvi\u00e0<\/strong><\/li><\/ul>\n\n\n\n<p>Tant la bufeta com l&#8217;\u00fater o l&#8217;intest\u00ed gros poden perdre la posici\u00f3 normal i esmunyir-se entre els m\u00fasculs. Aquesta patologia es pot manifestar en forma de bony a la part del davant o del darrere de la paret vaginal, o fins i tot, en casos greus, desprendre-se&#8217;n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_son_els_exercicis_de_Kegel\"><\/span><strong>Qu\u00e8 s\u00f3n els exercicis de Kegel<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Arnold Kegel era un ginec\u00f2leg estatunidenc que va inventar un dispositiu per mesurar la for\u00e7a de les contraccions musculars de la pelvis i com es podien enfortir amb exercicis adequats.<\/p>\n\n\n\n<p>Com passa amb tots els m\u00fasculs del cos, cal esfor\u00e7ar-hi perqu\u00e8 esdevinguin m\u00e9s forts, per\u00f2 els beneficis s\u00f3n ben clars, tant per a les dones com per als homes.<\/p>\n\n\n\n<p>La part positiva \u00e9s que, quan en domines la t\u00e8cnica, els exercicis es poden adaptar a qualsevol lloc i moment, fins i tot es poden fer dalt de l&#8217;autob\u00fas, com indic\u00e0vem abans.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Els_beneficis_dexercitar_el_sol_pelvia\"><\/span><strong>Els beneficis d&#8217;exercitar el s\u00f2l pelvi\u00e0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Val m\u00e9s no esperar que el s\u00f2l pelvi\u00e0 s&#8217;afebleixi i comen\u00e7ar a enfortir la zona quan encara est\u00e0 en forma. Aconseguir\u00e0s tots aquests beneficis:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Una base forta: el s\u00f2l pelvi\u00e0 est\u00e0 connectat amb la zona lumbar i amb els m\u00fasculs abdominals.<\/li><li>Preparaci\u00f3 adequada per a la gestaci\u00f3 i una bona recuperaci\u00f3 despr\u00e9s del part.<\/li><li>Relacions sexuals m\u00e9s satisfact\u00f2ries, amb augment de la sensibilitat i uns orgasmes m\u00e9s intensos.<\/li><li>Recuperaci\u00f3 (o millora) del control de la bufeta, amb disminuci\u00f3 (o fins i tot desaparici\u00f3) de les p\u00e8rdues d&#8217;orina.<\/li><li>Reducci\u00f3 del risc de tenir prolapses.<\/li><li>Menys probabilitats de disfunci\u00f3 er\u00e8ctil.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"On_son_els_musculs_del_sol_pelvia\"><\/span><strong>On s\u00f3n els m\u00fasculs del s\u00f2l pelvi\u00e0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Potser no \u00e9s f\u00e0cil de localitzar-los, sobretot si s&#8217;han afeblit. Prova de contreure els m\u00fasculs de la zona anal, com si volguessis reprimir els gasos. Tot seguit contrau la musculatura del voltant de la vagina, com si volguessis contenir els gasos i l&#8217;orina alhora. Hauries de notar com es belluguen lleugerament de darrere cap endavant. (\u00c9s incorrecte si fas for\u00e7a cap avall.)<\/p>\n\n\n\n<p>Per localitzar els m\u00fasculs fes aquestes accions:<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Mira de reprimir els gasos<\/strong><\/li><\/ol>\n\n\n\n<p>Imagina&#8217;t que ets al bell mig d&#8217;una reuni\u00f3 i que no pots deixar que els gasos s&#8217;escapin per res del m\u00f3n. Diferents estudis demostren que l&#8217;exercici de contenci\u00f3 \u00e9s la manera m\u00e9s segura d&#8217;identificar-los.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Atura&#8217;n el flux<\/strong><\/li><\/ul>\n\n\n\n<p>Ves al v\u00e0ter a orinar i prova d&#8217;aturar-ne el flux. Et sembla que fas for\u00e7a amb una part del cos que despr\u00e9s es relaxa? Justa! Aquests s\u00f3n els m\u00fasculs del s\u00f2l pelvi\u00e0.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Explora la zona amb els dits<\/strong><\/li><\/ul>\n\n\n\n<p>En cas de no saber segur si exercites els m\u00fasculs que pertoca, introdueix-te dos dits a la vagina. Quan facis treballar els m\u00fasculs, hauries de notar-hi certa pressi\u00f3.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/sentada-en-wc2.jpg\" alt=\"\" class=\"wp-image-24890\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/sentada-en-wc2.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/sentada-en-wc2-440x275.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/sentada-en-wc2-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Com_enfortim_els_musculs\"><\/span><strong>Com enfortim els m\u00fasculs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La idea \u00e9s repetir l&#8217;exercici, de la mateixa manera que el repeteixes al gimn\u00e0s.<\/p>\n\n\n\n<p>Hi ha dues classes de fibres musculars: les de contracci\u00f3 r\u00e0pida, que reaccionen de seguida i amb pot\u00e8ncia, i les de contracci\u00f3 lenta, que es poden contreure durant llargs per\u00edodes de temps. Cal exercitar-les totes dues.<\/p>\n\n\n\n<p>Pots fer els exercicis en qualsevol posici\u00f3, per\u00f2 val m\u00e9s de comen\u00e7ar asseguda, amb l&#8217;esquena ben dreta i amb les cames lleugerament separades.<\/p>\n\n\n\n<p><strong>Contraccions lentes<\/strong>. Comen\u00e7a fent contraccions lentes; si els m\u00fasculs s\u00f3n febles, al comen\u00e7ament amb prou feines podr\u00e0s mantenir la contracci\u00f3 deu segons. Augmenta gradualment el temps de l&#8217;exercici fins que resisteixis deu contraccions lentes de deu segons de durada cadascuna.<\/p>\n\n\n\n<p><strong>Contraccions r\u00e0pides<\/strong>. A continuaci\u00f3, contreu amb fermesa els m\u00fasculs deu cops, durant un segon per contracci\u00f3.<\/p>\n\n\n\n<p>\u00c9s important d&#8217;aplicar la t\u00e8cnica correctament, per a la qual cosa recomanem:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fer una contracci\u00f3 cap amunt i cap endins, no facis for\u00e7a cap avall.<\/li><li>Per comprovar si ho fas b\u00e9, palpa&#8217;t amb les mans de manera alternativa l&#8217;abdomen i les natges: hauries de notar el moviment a les cuixes, les anques i l&#8217;abdomen.<\/li><li>Durant l&#8217;exercici podries enraonar amb una altra persona. Al comen\u00e7ament, compta en veu alta.<\/li><li>Percebr\u00e0s certa urg\u00e8ncia quan tensis els m\u00fasculs de l&#8217;abdomen, de les cuixes o de les anques: no les contreguis, perqu\u00e8 faries treballar els m\u00fasculs equivocats.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Amb_quina_frequencia\"><\/span><strong>Amb quina freq\u00fc\u00e8ncia?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si alg\u00fa t&#8217;entrena, o si vas al gimn\u00e0s, l&#8217;entrenador o el professor et dir\u00e0 qu\u00e8 conv\u00e9 m\u00e9s en el teu cas, segons si tens prou forts els m\u00fasculs.<\/p>\n\n\n\n<p>En general, en el cas de les dones despr\u00e9s del part o abans de l&#8217;embar\u00e0s, recomanem de fer l&#8217;exercici tres cops al dia, amb sessions de deu contraccions lentes de deu segons i deu de r\u00e0pides.<\/p>\n\n\n\n<p>Per fer el manteniment, t&#8217;aconsellem de repetir-ho tres vegades a la setmana.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Has_aconseguit_un_bon_resultat\"><\/span><strong>Has aconseguit un bon resultat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No et desanimis si no en notes immediatament els resultats, i encara menys si no tens cap s\u00edmptoma d&#8217;afebliment dels m\u00fasculs (com ara p\u00e8rdues d&#8217;orina); potser no te n&#8217;has adonat, per\u00f2 ben segur que n&#8217;has obtingut beneficis.<\/p>\n\n\n\n<p>Si en tens cap s\u00edmptoma, dependr\u00e0 de quin es tracti, per\u00f2 de mica en mica notar\u00e0s que has millorat: tindr\u00e0s menys p\u00e8rdues, m\u00e9s sensibilitat en les relacions sexuals i menys pesadesa o sensaci\u00f3 d&#8217;arrossegament (tots dos s\u00edmptomes s&#8217;associen amb el prolapse). Els m\u00fasculs poden trigar fins a quatre mesos a desenvolupar la pot\u00e8ncia plena i, per tant, val m\u00e9s que siguis pacient i perseverant.<\/p>\n\n\n\n<p>Comrpova si has avan\u00e7at: quan orinis, mira de buidar parcialment la bufeta i de retenir-ne el flux. Encara que no el puguis aturar del tot, \u00e9s un bon senyal quan el pots alentir. Repeteix la prova al cap de dues setmanes i podr\u00e0s considerar si has avan\u00e7at prou. Ara b\u00e9, no facis l&#8217;exercici m\u00e9s sovint perqu\u00e8 podries perjudicar la bufeta.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Els_exercicis_durant_lembaras\"><\/span><strong>Els exercicis durant l&#8217;embar\u00e0s<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Els exercicis de Kegel s\u00f3n del tot recomanables durant l&#8217;embar\u00e0s. Segons alguns experts, s&#8217;haurien de fer tres cops al dia. Mentre es gesta, es combina l&#8217;efecte de l&#8217;augment de pes que afecta el s\u00f2l pelvi\u00e0 (el suport de l&#8217;\u00fater) amb l&#8217;efecte hormonal de la progesterona i de la relaxina, que afluixen el teixit al voltant de la pelvis en previsi\u00f3 del part i fan que la f\u00e0scia de la pelvis perdi densitat.<\/p>\n\n\n\n<p>Si segueixes cap curs de preparaci\u00f3 al part, i tens dubtes, parla&#8217;n amb el monitor del curs; altrament el ginec\u00f2leg et pot recomanar qu\u00e8 t&#8217;aniria m\u00e9s b\u00e9, i fins i tot ho pots consultar a la llevadora.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Els exercicis de Kegel s\u00f3n ben f\u00e0cils: es poden fer, fins i tot, a l&#8217;autob\u00fas, cam\u00ed de casa o anant a l&#8217;oficina. Consisteixen a contreure i relaxar els m\u00fasculs que formen el s\u00f2l pelvi\u00e0 per enfortir-los. Tot seguit t&#8217;expliquem quins beneficis tenen i per qu\u00e8 \u00e9s important d&#8217;enfortir aquesta zona del cos. Qu\u00e8 \u00e9s el [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":24888,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[481],"class_list":["post-24886","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salut","tag-prevencio"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/02\/sentada-autobus.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Com enfortim els m\u00fasculs pelvians: Els exercicis de Kegel - MGC M\u00fatua<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mgc.es\/ca\/blog\/com-enfortim-lels-musculs-pelvics-els-exercicis-de-kegel\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Com enfortim els m\u00fasculs pelvians: Els exercicis de Kegel - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Els exercicis de Kegel s\u00f3n ben f\u00e0cils: es poden fer, fins i tot, a l&#8217;autob\u00fas, cam\u00ed de casa o anant a l&#8217;oficina. Consisteixen a contreure i relaxar els m\u00fasculs que formen el s\u00f2l pelvi\u00e0 per enfortir-los. Tot seguit t&#8217;expliquem quins beneficis tenen i per qu\u00e8 \u00e9s important d&#8217;enfortir aquesta zona del cos. 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