{"id":1309,"date":"2014-12-23T14:35:42","date_gmt":"2014-12-23T14:35:42","guid":{"rendered":"https:\/\/guiadagravida.com\/?p=1309"},"modified":"2018-02-26T16:32:49","modified_gmt":"2018-02-26T16:32:49","slug":"exercicios-de-kegel","status":"publish","type":"post","link":"https:\/\/guiadagravida.com\/exercicios-de-kegel\/","title":{"rendered":"Exerc\u00edcios de Kegel"},"content":{"rendered":"<h2 class=\"western\">O que s\u00e3o <b>exerc\u00edcios Kegel<\/b>?<\/h2>\n<p>Os exerc\u00edcios de Kegel destinam-se ao fortalecimento dos m\u00fasculos p\u00e9lvicos e foram inventados pelo ginecologista americano <a href=\"https:\/\/en.wikipedia.org\/wiki\/Arnold_Kegel\">Arnold Kegel <\/a>nos anos 40.<\/p>\n<p>Este tipo de exerc\u00edcio \u00e9 praticado no ch\u00e3o e consiste na contra\u00e7\u00e3o desses m\u00fasculos como forma de aumentar sua resist\u00eancia.<\/p>\n<h2 class=\"western\">Como fazer exerc\u00edcios de Kegel<\/h2>\n<p>Os exerc\u00edcios de Kegel fortalecem os m\u00fasculos do assoalho p\u00e9lvico, que se estendem desde o osso p\u00fabico at\u00e9 \u00e0 base das costas e contribuem, junto com outros m\u00fasculos situados nessa regi\u00e3o, para a conten\u00e7\u00e3o urin\u00e1ria e fecal.<\/p>\n<figure id=\"attachment_2520\" aria-describedby=\"caption-attachment-2520\" style=\"width: 640px\" class=\"wp-caption alignnone\"><img class=\"size-full wp-image-2520\" src=\"https:\/\/guiadagravida.com\/wp-content\/uploads\/2014\/12\/exercicios-de-kegel-como-fazer.jpg\" alt=\"Exerc\u00edcios de Kegel: como fazer?\" width=\"640\" height=\"427\" srcset=\"https:\/\/guiadagravida.com\/wp-content\/uploads\/2014\/12\/exercicios-de-kegel-como-fazer.jpg 640w, https:\/\/guiadagravida.com\/wp-content\/uploads\/2014\/12\/exercicios-de-kegel-como-fazer-300x200.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><figcaption id=\"caption-attachment-2520\" class=\"wp-caption-text\">Foto: <a href=\"http:\/\/www.bigstockphoto.com\/\" rel=\"nofollow\">Bigstock.com<\/a><\/figcaption><\/figure>\n<h3 class=\"western\">Para fazer os exerc\u00edcios Kegel siga os seguintes passos:<\/h3>\n<ol>\n<li>Contraia os m\u00fasculos da vagina e \u00e2nus (puxando-os para dentro), da mesma forma que quando tenta evitar ir no banheiro.<\/li>\n<li>Mantenha os m\u00fasculos contra\u00eddos por breves segundos<\/li>\n<li>Relaxe<\/li>\n<li>Distenda em seguida os m\u00fasculos (fazendo for\u00e7a para fora). Isso ajudar\u00e1 a ganhar for\u00e7a nos m\u00fasculos para os movimentos de expuls\u00e3o na hora do parto, evitando tamb\u00e9m roturas e necessidade de episiotmia.<\/li>\n<li>Volte a contrair, relaxando em seguida.<\/li>\n<li>Repita 10 vezes<\/li>\n<\/ol>\n<p>Esse exerc\u00edcio pode ser realizado com ritmos diferentes. Experimente alternar entre s\u00e9ries com contra\u00e7\u00f5es mais longas seguidas de distens\u00f5es e s\u00e9ries de contra\u00e7\u00f5es r\u00e1pidas de forma a maximizar o treino muscular.<\/p>\n<h2 class=\"western\">Vantagens dos exerc\u00edcios Kegel<\/h2>\n<p>Os exerc\u00edcios de Kegel tem v\u00e1rios benef\u00edcios que n\u00e3o se limitam apenas \u00e0 gravidez:<\/p>\n<ul>\n<li>Fortalecimento dos m\u00fasculos p\u00e9lvicos para o parto<\/li>\n<li>Al\u00edvio da <a href=\"https:\/\/guiadagravida.com\/dor-pelvica-na-gravidez\/\">dor p\u00e9lvica associada \u00e0 gravidez<\/a><\/li>\n<li>Melhoria do controle urin\u00e1rio<\/li>\n<li>Melhoria da fun\u00e7\u00e3o sexual<\/li>\n<\/ul>\n<h2 class=\"western\">Com que frequ\u00eancia devo fazer exerc\u00edcios de Kegel?<\/h2>\n<p>Deve repetir esses exerc\u00edcios v\u00e1rias vezes ao dia para aumentar a sua efic\u00e1cia. O ideal ser\u00e1 fazer pelo menos <strong>3 s\u00e9ries<\/strong> de <strong>10 repeti\u00e7\u00f5es por dia<\/strong>, podendo aumentar esse n\u00famero \u00e0 medida que for ganhando experi\u00eancia.<\/p>\n<h2 class=\"western\">Os exerc\u00edcios de Kegel s\u00e3o seguros?<\/h2>\n<p>Sim, este tipo de exerc\u00edcio \u00e9 seguro para maioria das mulheres.<\/p>\n<p>No entanto, algumas pessoas com problemas urin\u00e1rios e intestinais poder\u00e3o ser desaconselhadas a fazer exerc\u00edcios de Kegel, pelo que em caso de d\u00favida dever\u00e1 consultar o seu m\u00e9dico.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Os exerc\u00edcios de Kegel fortalecem os m\u00fasculos p\u00e9lvicos e s\u00e3o especialmente indicados para gr\u00e1vidas. Aprenda como faz\u00ea-los em nosso artigo.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[2,19,16],"tags":[46,51,39],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.5.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exerc\u00edcios de Kegel: saiba como realiz\u00e1-los da forma correta<\/title>\n<meta name=\"description\" content=\"Os exerc\u00edcios de Kegel fortalecem os m\u00fasculos p\u00e9lvicos e s\u00e3o especialmente indicados para gr\u00e1vidas. 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