{"id":1082,"date":"2019-08-19T14:48:48","date_gmt":"2019-08-19T14:48:48","guid":{"rendered":"https:\/\/blog-preview.id-direct.com\/blog\/?p=1082"},"modified":"2021-10-19T11:35:07","modified_gmt":"2021-10-19T11:35:07","slug":"pourquoi-et-comment-puis-je-muscler-mon-plancher-pelvien","status":"publish","type":"post","link":"https:\/\/blog.id-direct.com\/fr\/pourquoi-et-comment-puis-je-muscler-mon-plancher-pelvien\/","title":{"rendered":"Pourquoi et Comment puis-je muscler mon Plancher Pelvien ?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"> LE PLANCHER PELVIEN ET SON EFFET SUR LES FAIBLESSES VESICALES&nbsp;  <\/h2>\n\n\n\n<p>Le plancher pelvien est un groupe de muscles qui ressemble \u00e0 un hamac et qui s&rsquo;\u00e9tend du pubis au coccyx. Le plancher pelvien soutient les organes \u00e0 l&rsquo;int\u00e9rieur du bas du ventre. Cet ensemble de muscles joue un r\u00f4le essentiel dans le contr\u00f4le de la vessie, des sphincters (muscles circulaires) et du mouvement dans les intestins. Les muscles du plancher pelvien doivent avoir un bon tonus pour pr\u00e9venir l\u2019incontinence urinaire.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"> RAISONS D\u2019UN PLANCHER PELVIER FAIBLE <\/h2>\n\n\n\n<p>Plusieurs facteurs peuvent affaiblir les muscles du plancher pelvien :<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Une perte de tonus musculaire li\u00e9e \u00e0 l&rsquo;\u00e2ge<\/li><li>Le manque d&rsquo;exercice<\/li><li>L\u2019ob\u00e9sit\u00e9<\/li><li><a href=\"https:\/\/ontexuat.exedio.com\/blog\/fr\/defaillances-de-la-vessie-lorsqu-enceinte\/\">La grossesse<\/a><\/li><li>Une chirurgie du bas du ventre<\/li><\/ul>\n\n\n\n<p>Garder votre plancher pelvien tonique vous donnera un meilleur contr\u00f4le de votre vessie. Comme pour tous les muscles, le message est \u00ab<strong> utilise-le ou perds-le<\/strong> \u00bb !<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5 CONSEILS POUR AM\u00c9LIORER LE TONUS MUSCULAIRE DE VOTRE PLANCHER PELVIEN&nbsp;  <\/h2>\n\n\n\n<p>Voici quelques conseils pour am\u00e9liorer le tonus musculaire de votre plancher pelvien apr\u00e8s l&rsquo;accouchement :<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"> 1. Exercices du plancher pelvien&nbsp;  <\/h3>\n\n\n\n<p>Faites ces exercices simples du plancher pelvien plusieurs fois par jour pour le renforcer : Asseyez-vous le dos droit ou allongez-vous. Votre ventre, vos cuisses et vos fesses doivent \u00eatre d\u00e9tendus. Imaginez maintenant que vous urinez et que vous souhaitez arr\u00eater le flux : pour cela, contractez les divers muscles du plancher pelvien qui ferment les sphincters. Ce sont les muscles qui ont besoin de renforcement.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright is-resized\"><img decoding=\"async\" src=\"https:\/\/blog-preview.id-direct.com\/wp-content\/uploads\/2019\/08\/Untitled-design-42-1024x683.png\" alt=\"woman pelvic floor exercise sitting\" class=\"wp-image-545\" width=\"161\" height=\"106\" srcset=\"https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/Untitled-design-42-1024x683.png 1024w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/Untitled-design-42-300x200.png 300w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/Untitled-design-42-768x512.png 768w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/Untitled-design-42.png 1170w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/Untitled-design-42-780x516.png 780w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/Untitled-design-42-585x390.png 585w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/Untitled-design-42-263x175.png 263w\" sizes=\"(max-width: 161px) 100vw, 161px\" \/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u00c9crasez.<\/strong><\/li><li><strong>Continuez \u00e0 presser pendant 5 secondes.<\/strong><\/li><li><strong>D\u00e9tendez-vous pendant 10 secondes.<\/strong><\/li><li><strong>Recommencez.<\/strong><\/li><\/ul>\n\n\n\n<p>R\u00e9p\u00e9tez cet exercice plusieurs fois par jour. Apr\u00e8s deux ou trois semaines, vous devriez sentir vos muscles devenir plus forts.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"> 2. D\u00e9veloppez progressivement votre activit\u00e9 physique&nbsp;&nbsp;  <\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright is-resized\"><img decoding=\"async\" src=\"https:\/\/blog-preview.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_289807334-1024x683.jpg\" alt=\"walking shoes pelvic floor\" class=\"wp-image-555\" width=\"162\" height=\"107\" srcset=\"https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_289807334-1024x683.jpg 1024w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_289807334-300x200.jpg 300w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_289807334-768x512.jpg 768w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_289807334-1170x780.jpg 1170w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_289807334-780x516.jpg 780w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_289807334-1920x1280.jpg 1920w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_289807334-585x390.jpg 585w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_289807334-263x175.jpg 263w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_289807334.jpg 4442w\" sizes=\"(max-width: 162px) 100vw, 162px\" \/><\/figure><\/div>\n\n\n\n<p>Les meilleurs sports sont<strong> les activit\u00e9s \u00e0 faible impact <\/strong>telles que la marche ou la natation ; \u00e9viter de sauter.<\/p>\n\n\n\n<p>Augmentez progressivement le nombre de r\u00e9p\u00e9titions d\u2019exercices, jusqu&rsquo;\u00e0 une centaine de fois par jour. Faites l&rsquo;exercice dans toutes sortes de positions : couch\u00e9, assis, debout et accroupi. Ne faites pas d\u2019exercices conventionnels pour les abdos : le meilleur exercice pour r\u00e9cup\u00e9rer votre ventre plat est de le rentrer le plus possible pendant quelques secondes, plusieurs fois par jour, tous les jours. Si vous voulez en savoir plus sur les exercices du plancher pelvien, voir ici.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"> 3. Assurez-vous de vous tenir droit et essayez de ne pas courber le bas du dos&nbsp;&nbsp;  <\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright is-resized\"><img decoding=\"async\" src=\"https:\/\/blog-preview.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-1024x679.jpg\" alt=\"woman standing workout\" class=\"wp-image-550\" width=\"161\" height=\"107\" srcset=\"https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-1024x679.jpg 1024w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-300x199.jpg 300w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-768x509.jpg 768w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-1170x776.jpg 1170w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-780x516.jpg 780w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-1920x1274.jpg 1920w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-585x388.jpg 585w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-263x175.jpg 263w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706.jpg 5801w\" sizes=\"(max-width: 161px) 100vw, 161px\" \/><\/figure><\/div>\n\n\n\n<p>Cela soulagera les maux de dos et tonifiera en m\u00eame temps\nvos abdominaux.<\/p>\n\n\n\n<p>Assurez-vous de soutenir votre dos. \u00c9cartez votre t\u00eate de\nvos \u00e9paules et imaginez qu\u2019un fil tire votre dos vers le haut.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"> 4. Surveillez votre r\u00e9gime&nbsp;&nbsp;  <\/h3>\n\n\n\n<p>Afin d&rsquo;am\u00e9liorer votre routine physique, assurez-vous d&rsquo;avoir <a href=\"https:\/\/ontexuat.exedio.com\/blog\/fr\/changer-votre-alimentation-pour-mieux-gerer-votre-vessie-defectueuse\/\">une alimentation \u00e9quilibr\u00e9e<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"> 5. Prenez soin de votre vie sexuelle&nbsp;&nbsp;  <\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright is-resized\"><img decoding=\"async\" src=\"https:\/\/blog-preview.id-direct.com\/wp-content\/uploads\/2019\/08\/adults-barefoot-bed-1246960-1024x683.jpg\" alt=\"adults in bed\" class=\"wp-image-577\" width=\"162\" height=\"107\" srcset=\"https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/adults-barefoot-bed-1246960-1024x683.jpg 1024w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/adults-barefoot-bed-1246960-300x200.jpg 300w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/adults-barefoot-bed-1246960-768x512.jpg 768w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/adults-barefoot-bed-1246960-1170x781.jpg 1170w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/adults-barefoot-bed-1246960-780x516.jpg 780w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/adults-barefoot-bed-1246960-1920x1281.jpg 1920w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/adults-barefoot-bed-1246960-585x390.jpg 585w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/adults-barefoot-bed-1246960-263x175.jpg 263w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/adults-barefoot-bed-1246960.jpg 4000w\" sizes=\"(max-width: 162px) 100vw, 162px\" \/><\/figure><\/div>\n\n\n\n<p>Ne craignez pas de parler \u00e0 votre m\u00e9decin si vous avez\nune s\u00e9cheresse ou un inconfort vaginal lors de vos rapports sexuels. Le sexe\nest \u00e9galement un excellent moyen de tonifier votre plancher pelvien !<\/p>\n\n\n\n<p>Les s\u00e9ances pr\u00e9natales donn\u00e9es par les sages-femmes vous aideront \u00e0 retrouver votre tonus musculaire et \u00e0 ma\u00eetriser votre plancher pelvien.<\/p>\n","protected":false},"excerpt":{"rendered":"<p> Le plancher pelvien soutient les organes \u00e0 l&rsquo;int\u00e9rieur du bas du ventre. Cet ensemble de muscles joue un r\u00f4le essentiel dans le contr\u00f4le de la vessie;<\/p>\n","protected":false},"author":1,"featured_media":523,"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":[1822],"tags":[],"class_list":["post-1082","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentation-styledevie-femmes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Exercices pour se Muscler le Plancher Pelvien | FR<\/title>\n<meta name=\"description\" content=\"Le plancher pelvien soutient les organes \u00e0 l&#039;int\u00e9rieur du bas du ventre. 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