Ejercicios Kegel para mujeres: Qué son, cuándo y por qué hacerlos

Guía de ejercicios Kegel para mujeres

Te presentamos una completa guía de ejercicios Kegel para mujeres en la que repasamos sus beneficios, conveniencia a la hora de realizarlos, errores frecuentes, y los principales ejercicios que puedes hacer en casa como parte de tu rutina.

Ejercicios Kegel para mujeres: Qué son, cuándo y por qué hacerlos

Estos ejercicios están diseñados para fortalecer los músculos del suelo de la pelvis. Estos son los músculos que sostienen el peso de los órganos internos de la cavidad pélvica y abdominal (el útero, la vejiga, la uretra, los intestinos, etc).

Por eso, es muy importante mantener esta musculatura fuerte y entrenada para prevenir incontinencia urinaria, fecal, pérdidas de gases o descenso de los órganos internos en fases de postparto o durante la menopausia.

Los ejercicios de Kegel son aptos para mujeres en todas las edades. Tanto chicas jóvenes como madres y mujeres en la tercera edad necesitan mantener el la musculatura pélvica tonificada y con elasticidad.

Cada mujer, antes de quedarse embarazada y durante la gestación, debería preparar el periné para el gran esfuerzo que es el parto natural. Por las propias fuerzas maternas, los empujes y presión de la cabeza del bebé, la musculatura pélvica está sometida a un gran estiramiento que podría provocar un desgarro. Para evitarlo, hay que mantenerlo en forma y especialmente, elástico.

Durante el postparto

En la etapa de postparto, a partir del primer día después de un parto natural, o dos semanas después de una cesárea, la mujer ya puede volver a su rutina de ejercicios. Sobretodo tras el parto natural hay que dedicarle más tiempo a esta zona y ejercitarla, empezando con las contracciones suaves.

En edades avanzadas

A partir de los 60 años, por la disminución de los estrógenos, las mujeres presentan una atrofia de la pared de la vejiga y/o de la uretra. Además, las paredes de la vagina se secan más rápido y la musculatura del suelo de la pelvis pierde el colágeno, que es el responsable de mantener con buena elasticidad el propio músculo. La mayoría de las mujeres en menopausia que practican los ejercicios de Kegel eliminan el riesgo de padecer la incontinencia urinaria de esfuerzo y pueden mantener relaciones sexuales.

Cómo hacer ejercicios Kegel para mujeres

Encuentra la postura correcta para activar la musculatura del suelo de la pelvis

La posición en que la contracción del piso pélvico es más fácil es tumbada boca arriba. Se elimina la fuerza de la gravedad que ejerce sobre tus vísceras pélvicas, facilitándote la contracción del periné.

  1. Túmbate boca arriba, dobla las piernas y apoya las plantas de los pies en suelo.
  2. Relaja los hombros y las escápulas, coloca las manos en las costillas inferiores para notar el movimiento de la caja torácica mientras respiras.
  3. Busca la posición neutra de la pelvis. Imagínate que debajo de tu columna lumbar tienes que dejar un hueco (un paso para hormigas y no puedes pisarlas).
  4. El hueso sacro debería estar apoyado y la columna lumbar con su curva natural. Un error común es apoyar las lumbares en el suelo (borrar la curva), trata de evitarlo.

ejercicios kegel columna

Respiración y activación del core

El suelo no trabaja de manera aislada. Muchos estudios han demostrado que éste y el transverso abdominal trabajan en sinergia.

El transverso es uno de los músculos más profundos del tronco. Estabiliza la columna y mantiene los órganos internos en su sitio (también útero y vejiga). Por lo tanto, el transverso tiene un papel muy importante en prevenir los prolapsos de los órganos internos.

Cada contracción del transverso, provoca una elevación y activación del piso pelviano, por lo que es más efectivo ejercitarlos de manera conjunta.

  • Coge aire por la nariz expandiendo tu caja torácica. Notarás que tu esternón se eleva y las costillas se abren.
  • Mientras espiras, cierra la caja torácica y lleva tu ombligo hacia dentro y hacia arriba, en dirección hacia el esternón. Este movimiento activará tu core, ya que contraerás el transverso. imagínate que mientras sueltas aire estás cerrando un cinturón muy ancho o un corsé que llevas en la cintura.

ejercicios kegel caja torafica

Este ejercicio será suficiente para activar el core. Repítelo unas pocas veces antes de pasar al siguiente ejercicio.

Contracción del suelo pélvico

Ahora, cuando ya hayas aprendido cómo activar tu core, añade una suave contracción de los esfínteres.

Para ello, coge aire por la nariz y expande tu caja torácica. Mientras sueltas aire, activa tu core (transverso, cierre costal, meter ombligo hacia la columna lumbar) y contrae los músculos del periné como si quisieras cerrar la vagina.

Puedes realizar este ejercicio en tres series con diez repeticiones por serie y con cinco minutos de descanso entre cada serie.

Es importante que la espiración sea más larga que la inspiración, para que la contracción del suelo de la pelvis sea eficaz (tiene que durar por lo menos de cinco a ocho segundos).

Cambia las posiciones

Los ejercicios de Kegel se pueden hacer en varias posiciones, a continuación explicamos algunas de las más habituales:

  • Tumbada boca arriba: con piernas dobladas, con piernas estiradas, con un balón pequeño entre las rodillas (mientras contraes, aprietas el balón).
  • Tumbada de lado: con piernas dobladas; con un balón entre las rodillas; con piernas estiradas.

ejercicios kegel de lado

  • Tumbada boca abajo: con piernas estiradas sobre el suelo (mientras sueltas aire llevas el ombligo hacia la columna lumbar, como antes, pero en esta posición será ‘hacia el techo’).

ejercicios kegel boca abajo

  • En cuadrupedia: coloca las rodillas debajo de las caderas, manos debajo de los hombros, pelvis y la columna vertebral en posición neutra.

ejercicios kegel cuadrupedia

  • Sentada sobre una silla: pies apoyados en el suelo, mantener dos puños de separación entre los pies y las rodillas.

Durante la práctica de estos ejercicios, una posibilidad sería introducir los ejercitadores de Kegel para fomentar la tonificación del suelo pélvico.

Errores habituales practicando ejercicios Kegel para mujeres

  • No apoyes la columna lumbar en el suelo cuando estás tumbada boca arriba.

ejercicios kegel error1

  • No empujes hacia abajo cuando contraes: haz lo contrario, deberías elevar todo el conjunto de la musculatura pélvica hacia arriba (hacia el interior de la cavidad abdomino-pélvica).

ejercicios kegel error2

  • No cambies tu patrón respiratorio: la contracción se realiza siempre mientras soltamos aire (es cuando tu diafragma se eleva y nos deja espacio para subir los órganos internos de la pelvis).
  • No contraigas los glúteos ni rectos abdominales: acuérdate de mantener el culo relajado y la musculatura superficial de tu abdomen sin tensión.

Si quieres practicar ejercicios Kegel en Valencia con una fisioterapeuta especializada, únete a nuestras clases. Tanto si estás embarazada como si no te podemos ayudar, especialmente si tienes dificultades al realizar estos ejercicios.

About the author

Fisioterapeuta especialista en suelo pélvico e incontinencia urinaria.
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