{"id":2303,"date":"2020-05-11T12:03:41","date_gmt":"2020-05-11T12:03:41","guid":{"rendered":"https:\/\/blog.id-direct.com\/?p=2303"},"modified":"2021-10-19T11:30:53","modified_gmt":"2021-10-19T11:30:53","slug":"exercices-faciles-plancher-pelvien","status":"publish","type":"post","link":"https:\/\/blog.id-direct.com\/fr-be\/exercices-faciles-plancher-pelvien\/","title":{"rendered":"Exercices faciles du plancher pelvien pour la faiblesse de vessie"},"content":{"rendered":"\n

Avez-vous l’impression que votre vie est perturb\u00e9e par votre d\u00e9faillance de vessie\u202f? Sortir vous inqui\u00e8te et devoir pr\u00e9voir la pr\u00e9sence de toilettes \u00e0 proximit\u00e9 est contraignant. C’est parfaitement compr\u00e9hensible, mais ne laissez pas votre faiblesse v\u00e9sicale diriger votre vie.  <\/p>\n\n\n\n

Dans cet article, nous vous pr\u00e9senterons quelques exercices faciles de contr\u00f4le de la vessie ax\u00e9s sur votre bassin pour vous aider \u00e0 faire face \u00e0 votre faiblesse de vessie. Les hommes comme les femmes peuvent r\u00e9aliser et tirer profit des exercices de Kegel pour renforcer leur vessie et soulager les sympt\u00f4mes de faiblesses de vessie. Si vous avez envie d’inspiration pour d’autres types d’exercices de renforcement de la vessie \u00e0 faire, consultez notre article \u00e0 ce sujet ici.<\/a><\/p>\n\n\n\n\n\n\n\n

Exercices de renforcement des muscles du plancher pelvien Pas-\u00e0-pas <\/h2>\n\n\n\n

Le plancher pelvien<\/strong> est un ensemble de muscles qui soutient la fonction pelvienne (vessie et intestin) et aide au contr\u00f4le de la vessie. Les exercices de <\/strong>Kegel<\/strong> consistent \u00e0 contracter, retenir,<\/strong> puis rel\u00e2cher<\/strong> les sphincters, c.-\u00e0-d. les muscles qui contr\u00f4lent le d\u00e9bit d\u2019urine.1<\/sup> On les conseille souvent aux femmes enceintes et \u00e0 celles qui viennent d’accoucher. Cependant les exercices de Kegel peuvent aussi \u00eatre pratiqu\u00e9s par d’autres hommes et femmes <\/strong>qui souffrent de d\u00e9faillances de la vessie. Ci-dessous un guide pas-\u00e0-pas pour des exercices de contr\u00f4le de la vessie qui peuvent vous aider \u00e0 am\u00e9liorer vos sympt\u00f4mes. <\/p>\n\n\n\n

Exercices de Kegel basiques  <\/h2>\n\n\n\n

Cet exercice est b\u00e9n\u00e9fique pour tous, des adolescents aux personnes plus \u00e2g\u00e9es, des personnes connaissant une faiblesse de vessie \u00e0 celles dont ce n’est pas le cas. Il peut \u00eatre pratiqu\u00e9 avec ou sans balles Kegel <\/strong>(des balles lest\u00e9es qui aident \u00e0 am\u00e9liorer la tonicit\u00e9 musculaire)2<\/sup> et il est rapide et facile.  <\/p>\n\n\n\n

  1. Asseyez-vous dans une position confortable.\u00a0\u00a0<\/li>
  2. Soulevez et maintenez vos sphincters pendant\u00a010\u202fsecondes<\/strong>. Pour cela, engagez le muscle que vous utiliseriez si vous deviez vous arr\u00eater d’uriner avant d’avoir vid\u00e9 votre vessie.<\/li>
  3. R\u00e9p\u00e9tez\u00a010<\/strong>\u202ffois. Faites cet exercice\u00a0deux fois\u00a0<\/strong>par jour.\u00a0<\/li><\/ol>\n\n\n\n
    \"R\u00e9duction<\/a><\/figure>\n\n\n\n

    <\/p>\n\n\n\n

    Contractions rapides <\/h2>\n\n\n\n

    Ceci permettra d’am\u00e9liorer les r\u00e9actions de votre bassin \u00e0 des situations soudaines de tension, comme tousser, rire, \u00e9ternuer ou faire de l’exercice. <\/p>\n\n\n\n

    1. Asseyez-vous confortablement avec les genoux l\u00e9g\u00e8rement \u00e9cart\u00e9s.  <\/li>
    2. Soulevez et maintenez vos sphincters comme pr\u00e9c\u00e9demment, mais ne les maintenez qu’une<\/strong> seconde \u00e0 la fois avant de rel\u00e2cher.  <\/li>
    3. R\u00e9p\u00e9tez l’\u00e9tape 2 10<\/strong> fois, deux<\/strong> fois par jour. <\/li><\/ol>\n\n\n\n

      Conseils <\/h2>\n\n\n\n
      1. Certaines personnes trouvent utile d’associer leurs exercices de renforcement musculaire du bassin avec une autre habitude, comme le brossage des dents. Ainsi, vous avez moins de risque de les oublier\u202f! <\/li>
      2. Essayez d’am\u00e9liorer votre r\u00e9sistance. S’il vous est inconfortable de faire dix r\u00e9p\u00e9titions, essayez de commencer par cinq puis augmentez petit \u00e0 petit. Une fois que vous \u00eates parvenu \u00e0 dix, vous pouvez aller encore plus loin si vous le souhaitez. <\/li>
      3. Si vous pr\u00e9f\u00e9rez pratiquer vos exercices de renforcement du p\u00e9rin\u00e9e dans une salle de sport et que vous avez peur des pertes d’urines pendant les exercices, asseyez-vous sur une serviette. iD<\/a>\u202fpropose en outre une vaste gamme de protections discr\u00e8tes <\/strong>que vous pourriez utiliser. <\/li><\/ol>\n\n\n\n

        \u00c0 \u00e9viter\u202f: <\/h2>\n\n\n\n
        1. Essayez de ne pas trop rentrer votre ventre, de serrer les fesses et de retenir votre respiration pendant ces exercices, car cela en r\u00e9duira l’efficacit\u00e9 et pourra cr\u00e9er des pressions sur d’autres zones.3<\/sup> <\/li>
        2. \u00c9vitez les exercices plus intenses, comme ceux consistant \u00e0 lever des poids lourds ou \u00e0 tendre vos jambes vers le haut, jusqu’\u00e0 ce que vous ayez effectu\u00e9 les exercices mentionn\u00e9s plus haut de fa\u00e7on r\u00e9guli\u00e8re pendant plusieurs mois. <\/li><\/ol>\n\n\n\n

          Et si vous avez encore des inqui\u00e9tudes quant \u00e0 votre faiblesse de la vessie, iD<\/a> a une large gamme de protections hypoallerg\u00e9niques test\u00e9es dermatologiquement <\/strong>sur lesquelles vous pouvez compter. Si vous avez des questions sur la bonne protection iD \u00e0 choisir ou besoin de conseils, vous pouvez toujours nous contacter sur<\/strong> <\/p>\n\n\n\n

           Cliquez  ici<\/a> pour d\u00e9couvrir des protections discr\u00e8tes et abordables qui vous aideront \u00e0 profiter pleinement de la vie.<\/strong> <\/p>\n\n\n\n

          \n\n\n\n

          [1] \u201cHow to do pelvic floor exercises\u2019, Medical News Today, <\/em>9 August 2018, Source: https:\/\/www.medicalnewstoday.com\/articles\/322720.php<\/p>\n\n\n\n

          [2] \u201cHow to Use Kegel (Ben Wa) Balls a Pro\u201d, Healthline<\/em>, 3 May 2018, Source: https:\/\/www.healthline.com\/health\/how-to-use-kegel-balls<\/p>\n\n\n\n

          [3] \u201cPelvic Floor Exercises for Women\u201d, b&bf, <\/em>n.d., Source: https:\/\/www.nhs.uk\/planners\/pregnancycareplanner\/documents\/bandbf_pelvic_floor_women.pdf<\/p>\n","protected":false},"excerpt":{"rendered":"

          Le renforcement des muscles du plancher pelvien peut avoir un impact sur les fuites urinaires. Pratiquez ces exercices simples tous les jours.<\/p>\n","protected":false},"author":1,"featured_media":2296,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":""},"categories":[1832],"tags":[],"class_list":["post-2303","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentation-styledevie-femmes"],"acf":[],"yoast_head":"\nExercices faciles du plancher pelvien | Am\u00e9liorer la sant\u00e9 urinaire<\/title>\n<meta name=\"description\" content=\"Le renforcement des muscles du plancher pelvien peut avoir un impact sur les fuites urinaires. 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