{"id":13936,"date":"2022-01-28T15:46:40","date_gmt":"2022-01-28T21:46:40","guid":{"rendered":"https:\/\/naturalwomanhood.org\/?p=13936"},"modified":"2024-10-02T15:40:29","modified_gmt":"2024-10-02T20:40:29","slug":"la-guia-del-cuarto-trimestre-curacion-posparto-y-ejercicio","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/es\/the-fourth-trimester-guidebook-postpartum-healing-and-exercise\/","title":{"rendered":"La Gu\u00eda del Cuarto Trimestre: Curaci\u00f3n postparto y ejercicio"},"content":{"rendered":"

Esta es la segunda parte de nuestra serie de gu\u00edas postparto. <\/em><\/p>\n\n\n\n

Nota de la autora: ni Natural Womanhood ni yo personalmente tenemos ninguna conexi\u00f3n ni afiliaci\u00f3n con ning\u00fan sitio o recurso mencionado en este art\u00edculo. Simplemente los he encontrado inmensamente \u00fatiles en mi propia experiencia posparto y los comparto por esa raz\u00f3n.<\/em><\/p>\n\n\n\n

Muchas de nosotras estamos ansiosas por \"recuperar nuestro cuerpo\" despu\u00e9s de dar a luz. Pero apresurarse a hacer ejercicio intenso despu\u00e9s del parto puede tener consecuencias desastrosas, desde lesiones hasta problemas hormonales, incontinencia y mucho m\u00e1s. <\/p>\n\n\n\n

En la primera entrega de nuestra serie sobre el \"cuarto trimestre\", tratamos lo que debe saber sobre nutrici\u00f3n posparto<\/a>. Ahora, abordamos el aspecto f\u00edsico del per\u00edodo posparto temprano, centr\u00e1ndonos en la necesidad real del cuerpo de descansar y recuperarse despu\u00e9s del parto, tanto si ha sido vaginal como por ces\u00e1rea. Tambi\u00e9n abordamos las preguntas m\u00e1s habituales sobre el ejercicio posparto: \u00bfcu\u00e1ndo se puede empezar? \u00bfQu\u00e9 tipos de actividad son mejores al principio? \u00bfCu\u00e1les son los signos y s\u00edntomas que indican que debes consultar a un fisioterapeuta especializado en suelo p\u00e9lvico, ya sea antes de volver a hacer ejercicio despu\u00e9s del parto o una vez que hayas empezado?  <\/p>\n\n\n\n

Su cuerpo despu\u00e9s del parto necesita curarse, y eso significa resto<\/em><\/span><\/h2>\n\n\n\n

Aunque muchas mujeres se sienten presionadas para \"recuperarse\" r\u00e1pidamente tras el nacimiento de sus beb\u00e9s (y tanto si esa presi\u00f3n es interna o externa, percibida o real), en realidad, las mujeres necesitan un periodo de descanso significativo. Esto es especialmente cierto en las primeras seis semanas posparto. Ciertamente, descansar es m\u00e1s dif\u00edcil para algunas. Muchas mujeres tienen que volver al trabajo a las pocas semanas de nacer sus beb\u00e9s por motivos econ\u00f3micos o de seguridad laboral, otras no tienen ayuda para cuidar de sus hijos mayores o con las tareas dom\u00e9sticas, etc. Pero el cuerpo de cada mujer necesita<\/em> descansar despu\u00e9s de que nazca su beb\u00e9, y un poco de descanso siempre es mejor que nada.<\/p>\n\n\n\n

\u00bfPor qu\u00e9 es tan importante el descanso? Para empezar, el parto y el nacimiento son actividades f\u00edsicamente exigentes, tanto si el parto es vaginal como por ces\u00e1rea. Tu cuerpo necesita tiempo para descansar despu\u00e9s de lo que muchos comparan con correr una marat\u00f3n. Adem\u00e1s, como ya sabr\u00e1s, independientemente de la v\u00eda por la que haya nacido tu beb\u00e9, la herida que deja el desprendimiento de la placenta del endometrio<\/a> \u00a1puede llegar a ser del tama\u00f1o de un plato de comida! Junto con la curaci\u00f3n de esa zona, es posible que tenga que recuperarse de puntos de sutura para reparar un episiotom\u00eda<\/a> o un desgarro natural sufrido durante un parto vaginal. Las madres a las que se practic\u00f3 una ces\u00e1rea tienen que recuperarse de una cirug\u00eda abdominal mayor. Todas estas heridas y lesiones requieren tiempo y reposo para curarse. Una forma de que tu cuerpo te diga que vayas m\u00e1s despacio o te tomes las cosas con m\u00e1s calma es si tu lochia<\/a> vuelve a aumentar (es decir, la hemorragia es m\u00e1s abundante) despu\u00e9s de disminuir tras el nacimiento del beb\u00e9.<\/p>\n\n\n\n

En su libro En el Flo<\/em><\/a>Alisa Vitti, experta en hormonas, ofrece una motivaci\u00f3n adicional para tomarse las cosas con calma los primeros meses despu\u00e9s del parto. Si no escuchas a tu cuerpo e intentas perder los kilos de m\u00e1s con una dieta hipocal\u00f3rica y vas directa al gimnasio, tu cuerpo se defender\u00e1 y empezar\u00e1 a almacenar grasa. Exigirte demasiado tambi\u00e9n agota tus reservas de nutrientes, energ\u00eda y hormonas y puede provocar fatiga suprarrenal y problemas de tiroides<\/a> que pueden perdurar durante a\u00f1os\" (Vitti, 148). <\/p>\n\n\n\n

Dejando a un lado las heridas o lesiones del parto, tus m\u00fasculos, que se han estirado entre 2 y 3 veces su longitud normal durante los \u00faltimos 9 meses de embarazo, junto con tus ligamentos, necesitar\u00e1n meses e incluso un a\u00f1o para recuperarse. Por eso, los \"campamentos para beb\u00e9s\" u otros ejercicio intenso<\/a> Los esfuerzos por \"recuperar el cuerpo\" durante los primeros meses despu\u00e9s del parto pueden retrasar la curaci\u00f3n y provocar incontinencia (p\u00e9rdidas de orina o heces) o prolapso de los \u00f3rganos p\u00e9lvicos. <\/p>\n\n\n\n

Descansar f\u00edsicamente significa dormir todo lo que pueda, pero tambi\u00e9n sentarse siempre que sea posible, poner los pies en alto y hacer pausas entre las tareas dom\u00e9sticas. Cuando sientas la necesidad de levantarte y moverte, da un breve paseo. Los paseos son especialmente buenos para las madres que se recuperan de una ces\u00e1rea, ya que les ayudan a reducir el riesgo de co\u00e1gulos sangu\u00edneos<\/a>. Podr\u00eda considerar una paseo con el beb\u00e9<\/a> dependiendo del tiempo que haga, o puede optar por caminar en solitario para pasar un rato a solas. Adem\u00e1s de respiraci\u00f3n suave y ejercicios del suelo p\u00e9lvico,<\/a> Caminar es el \u00fanico \"ejercicio\" que debes hacer durante las seis primeras semanas, o hasta que te hayas sometido al seguimiento posparto.<\/p>\n\n\n\n

\u00bfEn resumidas cuentas? En la medida en que pueda, teniendo en cuenta su sistema de apoyo y otros factores, descanse todo lo posible. <\/p>\n\n\n\n

\u00bfC\u00f3mo saber si necesitas fisioterapia del suelo p\u00e9lvico? <\/span><\/h2>\n\n\n\n

Toda mujer posparto necesita volver a entrenar espec\u00edficamente sus m\u00fasculos abdominales y fortalecer su suelo p\u00e9lvico. Puedes empezar de forma segura en las primeras semanas posparto en la comodidad de tu sal\u00f3n con estos sencillos ejercicios<\/a>. <\/p>\n\n\n\n

Pero \u00bfcu\u00e1ndo hay que buscar ayuda profesional para fortalecer el suelo p\u00e9lvico<\/a>? Lily Nichols, autora de Alimentos reales para el embarazo<\/em><\/a>comparte s\u00edntomas preocupantes del prolapso de \u00f3rganos p\u00e9lvicos, que se produce cuando el \u00fatero, los intestinos o la vejiga sobresalen hacia dentro o incluso fuera de la vagina. Los signos que justifican un examen profesional incluyen \"presi\u00f3n, arrastre o plenitud en la regi\u00f3n p\u00e9lvica, sensaci\u00f3n de abultamiento o la sensaci\u00f3n de estar 'sentada sobre una pelota'\" (Nichols, 244). Sexo doloroso<\/a> y el estre\u00f1imiento tambi\u00e9n pueden ser signos de un suelo p\u00e9lvico disfuncional, y ambos pueden mejorarse con terapia del suelo p\u00e9lvico. <\/p>\n\n\n\n

Aunque cualquier mujer que experimente los s\u00edntomas anteriores debe buscar ayuda profesional inmediata, Nichols recomienda en realidad que todos <\/em>Las mujeres que acaban de dar a luz consultan a un fisioterapeuta especializado en salud de la mujer, tambi\u00e9n llamado terapeuta del suelo p\u00e9lvico, antes de<\/em> reanudar el ejercicio despu\u00e9s de haber recibido el visto bueno de su m\u00e9dico, matrona, etc., ya que una evaluaci\u00f3n del suelo p\u00e9lvico es lamentablemente no<\/em> un componente de la visita de 6 semanas. Fisioterapeuta del suelo p\u00e9lvico Abril Ritz<\/a> estuvo de acuerdo con Nichols, dici\u00e9ndole a Natural Womanhood: <\/p>\n\n\n\n

\n

\"Recomiendo encarecidamente a todas las mam\u00e1s posparto que asistan al menos a una, si no a dos o tres sesiones con un terapeuta para tratar a) los m\u00fasculos centrales (diafragma, abdominales, suelo p\u00e9lvico y mult\u00edfido) b) la movilidad de la cicatriz si hay una incisi\u00f3n de ces\u00e1rea o un desgarro perineal c) una buena postura d) t\u00e9cnicas de levantamiento para sujetar el core y el suelo p\u00e9lvico, y e) educaci\u00f3n sobre la vuelta segura al ejercicio.\" <\/p>\n<\/blockquote>\n\n\n\n

Como m\u00ednimo, Ritz afirma que \"las mujeres con un desgarro de tercer o cuarto grado deben ser derivadas autom\u00e1ticamente a rehabilitaci\u00f3n posparto\" y a\u00f1ade: \"Si tienes problemas de incontinencia urinaria despu\u00e9s de 6 semanas, dolor en el coxis o dolor p\u00e9lvico, \u00a1encuentra un terapeuta cerca de ti!\". Si todo esto no es suficiente para convencerte de que busques un fisioterapeuta para el suelo p\u00e9lvico despu\u00e9s del parto, ten en cuenta lo siguiente: La fisioterapia del suelo p\u00e9lvico es el tratamiento de referencia para todas las mujeres despu\u00e9s del parto en Francia, lo cual es (como este art\u00edculo<\/a> dice) \"Por qu\u00e9 las francesas no se hacen pis encima cuando se r\u00eden y t\u00fa s\u00ed\".<\/p>\n\n\n\n

Cuando est\u00e9 preparada para volver a hacer ejercicio despu\u00e9s del parto<\/span><\/h2>\n\n\n\n

Si est\u00e1s interesada en seguir un plan de ejercicios postparto fijo, \u00a1s\u00e9 exigente! A m\u00ed me gusta \u00e9ste<\/a> porque el objetivo no es perder peso ni \"recuperar el cuerpo de antes del embarazo\", sino reentrenar suavemente los m\u00fasculos abdominales para mejorar di\u00e1stasis de rectos <\/a>(la separaci\u00f3n de los m\u00fasculos abdominales que se produce en la mayor\u00eda de las embarazadas) y el suelo p\u00e9lvico despu\u00e9s de unos nueve meses de embarazo y, para muchas mujeres, del parto vaginal. Una regla general para los primeros meses despu\u00e9s del parto es hacer m\u00e1s hincapi\u00e9 en las actividades de bajo impacto, como la nataci\u00f3n, el pilates o el ciclismo, que en las actividades intensas o de alto impacto, como saltar, hacer kickboxing, correr, etc. Ritz aconseja a sus pacientes que \"no vuelvan a correr hasta los tres meses posparto como muy pronto, y s\u00f3lo si no hay p\u00e9rdidas, pesadez p\u00e9lvica o dolor\". <\/p>\n\n\n\n

Adem\u00e1s, evite ejercicios que agravan la di\u00e1stasis de rectos<\/a> como flexiones o planchas. Cuando yo personalmente est\u00e9 listo para aumentar progresivamente la intensidad del ejercicio y perseguir la p\u00e9rdida de peso, voy a buscar en este Plan de 12 semanas<\/a>creado por un entrenador personal cuyos v\u00eddeos prenatales vi durante el embarazo. Puede encontrar m\u00e1s informaci\u00f3n \u00fatil sobre ejercicios espec\u00edficos para ces\u00e1reas aqu\u00ed<\/a>. <\/p>\n\n\n\n

Hasta ahora, hemos explorado las mejores pr\u00e1cticas para optimizar la nutrici\u00f3n y el descanso f\u00edsico y la curaci\u00f3n durante el posparto. En nuestra \u00faltima entrega, trataremos otro pilar del bienestar posparto: el fomento de la salud emocional. <\/p>\n\n\n\n

La Gu\u00eda del Cuarto Trimestre: Nutrici\u00f3n postparto<\/a><\/p>\n\n\n\n

NW Podcast Ep. 2: \u00bfQu\u00e9 es la terapia del suelo p\u00e9lvico y por qu\u00e9 la necesitas? Entrevista con la Dra. Jen Tippmann, PT, DPT<\/a><\/p>\n\n\n\n

Sexo despu\u00e9s del parto: c\u00f3mo saber si est\u00e1s preparada (y cu\u00e1ndo)<\/a><\/p>\n\n\n\n

Todo lo que debe saber sobre el sangrado posparto, tambi\u00e9n conocido como loquios<\/a><\/p>\n\n\n\n

\u00bfSe puede utilizar la lactancia materna como m\u00e9todo anticonceptivo natural?<\/a><\/p>\n\n\n\n

\u00bfPor qu\u00e9 algunas mujeres ganan peso con los anticonceptivos?<\/a><\/p>","protected":false},"excerpt":{"rendered":"Esta es la segunda parte de nuestra serie Gu\u00eda Postparto. 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