{"id":6470,"date":"2010-06-15T04:00:26","date_gmt":"2010-06-15T03:00:26","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=6470"},"modified":"2024-02-19T17:19:13","modified_gmt":"2024-02-19T16:19:13","slug":"special-filles-course-a-pied-et-perinee","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/special-filles-course-a-pied-et-perinee-6470.html","title":{"rendered":"Sp\u00e9cial filles : course \u00e0 pied et p\u00e9rin\u00e9e"},"content":{"rendered":"
Le p\u00e9rin\u00e9e est le muscle qui entoure et soutient les organes g\u00e9nitaux externes de la femme, allant de la vulve jusqu\u2019\u00e0 l\u2019anus. La course \u00e0<\/div>\n
pied est un sport qui sollicite beaucoup le p\u00e9rin\u00e9e. Lors de notre jogging, on sollicite en effet souvent les muscles abdominaux qui<\/div>\n
exercent alors une importante pression sur le p\u00e9rin\u00e9e. C\u2019est cette pression r\u00e9p\u00e9t\u00e9e qui peut \u00eatre responsable d\u2019un rel\u00e2chement du plancher<\/div>\n
pelvien et des sphincters.<\/div>\n
Quand on court et qu’on est une femme, il convient de prendre grand soin de cette partie du corps. Cela \u00e9vitera de nombreux d\u00e9sagr\u00e9ments<\/div>\n
comme les fuites urinaires et anales, la descente d’organes, une diminution du plaisir sexuel.<\/div>\n
La r\u00e9\u00e9ducation du p\u00e9rin\u00e9e apr\u00e8s un enfant <\/strong><\/div>\n
Il ne s’agit pas de faire de l’\u00e9lectrostimulation ou un training musculaire intensif (tr\u00e8s contest\u00e9 d’ailleurs), mais de la pr\u00e9vention, en<\/div>\n
mobilisant tr\u00e8s pr\u00e9cocement un p\u00e9rin\u00e9e m\u00eame sutur\u00e9, pour lui permettre de cicatriser plus vite, et pour \u00e9viter les fibroses, il faut<\/div>\n
apprendre \u00e0 se prot\u00e9ger des pressions vers le bas dans tous les gestes quotidiens DES LE PREMIER LEVER, d\u00e8s que la maman plonge dans le<\/div>\n
berceau pour aller prendre son enfant, dans les portages, dans la mani\u00e8re d’\u00eatre debout sans se cambrer ni pousser le ventre en avant, lors<\/div>\n
des \u00e9ternuements, etc. Lutter contre la constipation, ne pas pousser pour aller \u00e0 la selle, int\u00e9grer le p\u00e9rin\u00e9e dans la vie quotidienne.<\/div>\n
Cela doit se faire tr\u00e8s pr\u00e9cocement (voire m\u00eame pendant la grossesse), que l’on allaite ou pas, et m\u00eame apr\u00e8s une c\u00e9sarienne.<\/div>\n
Les abdos <\/strong><\/div>\n
Pour prendre soin de son p\u00e9rin\u00e9e, il ne faut d\u00e9j\u00e0 pas faire des abdos n’importe comment.<\/div>\n
La premi\u00e8re chose, si on est une femme qui vient d’avoir un enfant, c’est de ne pas faire d’abdominaux avant d’avoir r\u00e9\u00e9duqu\u00e9 le p\u00e9rin\u00e9e.<\/div>\n
Lorsque ce dernier sera solide, on pourra pousser dessus.<\/div>\n
A noter par ailleurs que les abdominaux au cours desquels on gonfle le ventre (p\u00e9dalage, ciseaux, relev\u00e9 de buste trop rapide) sont \u00e0 risque<\/div>\n
de pression sur le p\u00e9rin\u00e9e.<\/div>\n
Les bons exercices abdominaux s\u2019effectuent en creusant le ventre, sur le temps de l\u2019expiration<\/strong> lorsque les muscles sont en raccourcissement\u00a0maximal. Ainsi, il n\u2019y a pas appui sur le p\u00e9rin\u00e9e et vous avez le temps de le contracter en m\u00eame temps.<\/div>\n
En pratique : rentrez le ventre en serrant le plus fort possible, tout en contractant le p\u00e9rin\u00e9e<\/strong> (vous avez l\u2019impression que votre vagin ou l\u2019anus remontent plus loin dans le corps). Tenez 10 secondes. R\u00e9p\u00e9tez ces exercices plusieurs fois par jour, en position couch\u00e9e d\u2019abord,<\/div>\n
puis assise ou debout<\/div>\n
Conseils divers pour prot\u00e9ger votre p\u00e9rin\u00e9e <\/strong><\/div>\n
– Ne portez pas tous les jours des talons hauts, ils d\u00e9s\u00e9quilibrent la statique pelvienne<\/div>\n
– \u00c9vitez la constipation<\/div>\n
– Evitez de porter des charges trop lourdes : c\u2019est mauvais pour le dos et le p\u00e9rin\u00e9e<\/div>\n
– R\u00e9duisez caf\u00e9ine et th\u00e9ine qui sont des excitants pour la paroi v\u00e9sicale<\/div>\n
– Les exercices de Kegel <\/a>sont tr\u00e8s recommand\u00e9s.<\/div>\n
Votre bibliographie p\u00e9rin\u00e9ale <\/strong><\/div>\n
– Blandine Calais Germain : le p\u00e9rin\u00e9e f\u00e9minin et l’accouchement<\/div>\n
C’est un livre tr\u00e8s technique avec des planches et des exercies<\/div>\n
– Bernadette de Gasquet : R\u00e9\u00e9ducation p\u00e9rin\u00e9ale f\u00e9minine<\/em><\/div>\n

\n<\/em><\/div>\n
Il va s’en dire que la meilleure des r\u00e9\u00e9ducations, c’est de faire souvent l’amour !!<\/div>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

Le p\u00e9rin\u00e9e est le muscle qui entoure et soutient les organes g\u00e9nitaux externes de la femme, allant de la vulve jusqu\u2019\u00e0 l\u2019anus. La course \u00e0 pied est un sport qui sollicite beaucoup le p\u00e9rin\u00e9e. Lors de notre jogging, on sollicite en effet souvent les muscles abdominaux qui exercent alors une importante pression sur le p\u00e9rin\u00e9e. […]<\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[12515,9],"tags":[],"yoast_head":"\nSp\u00e9cial filles : course \u00e0 pied et p\u00e9rin\u00e9e<\/title>\n<meta name=\"description\" content=\"Le p\u00e9rin\u00e9e est le muscle qui entoure et soutient les organes g\u00e9nitaux externes de la femme, allant de la vulve jusqu\u2019\u00e0 l\u2019anus. 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