Façam exercícíos perineais pelo menos 3 vezes por semana, para aumentar a força de contração e melhorar a elasticidade muscular que ajudará no momento expulsivo no parto. Além de prevenir a perda de urina ( incontinência urinária).
1- Deitada de costas, joelhos fletidos, inspirar, realizar o movimento de báscula, contraindo o períneo, enquanto expira. Manter a contração por 10 segundos. Realizar 10 contrações.
2- Deitada de costas, joelhos fletidos, almofada ou bola de leite entre os joelhos, inspirar e apertar a almofada, contraindo o períneo, enquanto expira. Realizar 10 contrações sustentadas por 10 segundos.
3- Deitada de costas, solas dos pés unidas (Borboleta), inspirar e na expiração, contrair períneo realizando o “pisca” (contrações rápidas) repetir 10 vezes.
4- Em posição de gato, realizar báscula de quadril e contrair a musculatura do períneo simultaneamente, durante a expiração, sustentando-a por 10 segundos, seguida de 4 contrações rápidas de 1 segundo.
5- Deitada de costas, contraia o períneo e eleve o quadril da cama enquanto inspira fazendo ponte. Volte
lentamente à posição inicial, enquanto expira. Realizar 10 contrações sustentadas por 10 segundos.
Este artigo pertence ao http://gestavida.blogspot.com/
Plágio é crime e está previsto no artigo 184 do Código Penal.
Plágio é crime e está previsto no artigo 184 do Código Penal.
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