{"id":1002,"date":"2019-08-19T14:48:48","date_gmt":"2019-08-19T14:48:48","guid":{"rendered":"https:\/\/blog-preview.id-direct.com\/blog\/?p=1002"},"modified":"2021-10-19T12:00:58","modified_gmt":"2021-10-19T12:00:58","slug":"waarom-en-hoe-moet-ik-mijn-bekkenbodem-versterken","status":"publish","type":"post","link":"https:\/\/blog.id-direct.com\/nl\/waarom-en-hoe-moet-ik-mijn-bekkenbodem-versterken\/","title":{"rendered":"Waarom en hoe moet ik mijn bekkenbodem versterken?"},"content":{"rendered":"\n<p>De bekkenbodem is een groep spieren die lijkt op een hangmat, deze strekt zich uit van het schaambeen tot het stuitbeen. De bekkenbodem ondersteunt de organen in de onderbuik. Deze spieren spelen een belangrijke rol bij het beheersen van de blaas, de sluitspieren (cirkelvormige spieren) en beweging doorheen de darmen. De bekkenbodemspieren moeten een goede spanning hebben om urine-incontinentie te voorkomen.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-redenen-voor-een-zwakke-bekkenbodem\">REDENEN VOOR EEN ZWAKKE BEKKENBODEM <\/h2>\n\n\n\n<p>Er zijn\nverschillende factoren die de bekkenbodemspieren kunnen verzwakken:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>leeftijdsgebonden verlies van spierspanning<\/li><li>gebrek aan lichaamsbeweging<\/li><li>zwaarlijvigheid<\/li><li><a href=\"https:\/\/ontexuat.exedio.com\/blog\/nl\/een-zwakke-blaas-tijdens-of-na-je-zwangerschap\/\">zwangerschap<\/a><\/li><li>operatie aan de onderbuik<\/li><\/ul>\n\n\n\n<p>Als je je bekkenbodem strak houdt, krijg je een betere controle over de blaas. Zoals bij alle spieren, is de boodschap &#8220;<strong>gebruik ze of je bent ze kwijt<\/strong>&#8220;!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-5-tips-om-je-bekkenbodemspieren-te-versterken\">5 TIPS OM JE BEKKENBODEMSPIEREN TE VERSTERKEN&nbsp;&nbsp;&nbsp;  <\/h2>\n\n\n\n<p> Hier zijn enkele tips om je bekkenbodemspieren te verbeteren na de bevalling:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-bekkenbodemoefeningen\">1. Bekkenbodemoefeningen&nbsp;&nbsp;  <\/h3>\n\n\n\n<p>Voer deze eenvoudige bekkenbodemoefeningen meerdere keren per dag uit om je bekkenbodemspieren te versterken: ga rechtop zitten of ga liggen. Zorg ervoor dat je buik, dijen en billen ontspannen zijn. Stel je nu voor dat je plast en de stroom wilt stoppen: hiervoor span je verschillende spieren van de bekkenbodem aan die de sluitspieren sluiten. Dit zijn de spieren die versterkt moeten worden.<\/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 sitting\" class=\"wp-image-545\" width=\"172\" height=\"114\" 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: 172px) 100vw, 172px\" \/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Aanspannen.<\/strong><\/li><li><strong>Blijf 5 seconden aanspannen.<\/strong><\/li><li><strong>Ontspan gedurende 10 seconden.<\/strong><\/li><li><strong>Begin opnieuw.<\/strong><\/li><\/ul>\n\n\n\n<p>Herhaal deze oefening meerdere keren per dag. Na twee of drie weken zouden je spieren sterker moeten aanvoelen.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-bouw-geleidelijk-aan-je-fysieke-activiteit-op\"> 2. Bouw geleidelijk aan je fysieke activiteit op&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=\"\" class=\"wp-image-555\" width=\"172\" height=\"114\" 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: 172px) 100vw, 172px\" \/><\/figure><\/div>\n\n\n\n<p>Verhoog geleidelijk aan het aantal aanspanningen van je bekkenbodem, tot ongeveer honderd keer per dag. Doe de oefening in allerlei posities: liggend, zittend, staand \u200b\u200ben hurkend. Doe geen conventionele &#8220;buikspier&#8221; -oefeningen: de beste oefening om je platte buik terug te krijgen is om hem zo veel mogelijk een paar seconden, meerdere keren per dag, elke dag in te trekken. <\/p>\n\n\n\n<p>De beste sporten zijn activiteiten met weinig impact, zoals wandelen of zwemmen; vermijd springen.<\/p>\n\n\n\n<figure class=\"wp-block-image\" id=\"block-150fb9ea-4f02-45db-9f54-c9aabb9b8713\"><a href=\"https:\/\/www.id-direct.com\/belgiumb2c\/nl\/newsletter.html?utm_source=Blog_BENL&amp;utm_medium=article&amp;utm_campaign=Blog_BENL&amp;utm_id=Blog_BENL\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" src=\"https:\/\/blog.id-direct.com\/wp-content\/uploads\/2021\/10\/CTA_Email_NE-1024x174.png\" alt=\"Inschrijven voor email\"\/><\/a><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-zorg-dat-je-rechtop-staat-en-probeer-je-onderrug-niet-te-buigen\"> 3. Zorg dat je rechtop staat en probeer je onderrug niet te buigen&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_520248706-1-1024x679.jpg\" alt=\"woman aerobics workout\" class=\"wp-image-560\" width=\"173\" height=\"115\" srcset=\"https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-1-1024x679.jpg 1024w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-1-300x199.jpg 300w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-1-768x509.jpg 768w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-1-1170x776.jpg 1170w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-1-780x516.jpg 780w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-1-1920x1274.jpg 1920w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-1-585x388.jpg 585w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-1-263x175.jpg 263w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/shutterstock_520248706-1.jpg 5801w\" sizes=\"(max-width: 173px) 100vw, 173px\" \/><\/figure><\/div>\n\n\n\n<p>Dit zal rugpijn verlichten en tegelijkertijd je buikspieren verstevigen. Zorg ervoor dat je je rug steunt. Strek je hoofd weg van je schouders en stel je voor dat er een draad je naar boven trekt.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-let-op-je-eetgewoonten\"> 4. Let op je eetgewoonten&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\/Diet-for-bladder-weakness-1024x683.png\" alt=\"healthy food\" class=\"wp-image-341\" width=\"170\" height=\"112\" srcset=\"https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/Diet-for-bladder-weakness-1024x683.png 1024w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/Diet-for-bladder-weakness-300x200.png 300w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/Diet-for-bladder-weakness-768x512.png 768w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/Diet-for-bladder-weakness.png 1170w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/Diet-for-bladder-weakness-780x516.png 780w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/Diet-for-bladder-weakness-585x390.png 585w, https:\/\/blog.id-direct.com\/wp-content\/uploads\/2019\/08\/Diet-for-bladder-weakness-263x175.png 263w\" sizes=\"(max-width: 170px) 100vw, 170px\" \/><\/figure><\/div>\n\n\n\n<p>Het is belangrijk om pikant of zuur voedsel te vermijden, want irriteren je blaas nog meer. Zorg ervoor dat je een <a href=\"https:\/\/ontexuat.exedio.com\/blog\/nl\/verander-je-eetgewoontes-om-je-blaas-onder-controle-te-houden\/\">gebalanceerd dieet<\/a> volgt om je fysieke routine te verbeteren.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-zorg-voor-je-seksleven\"> 5. Zorg voor je seksleven&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=\"170\" height=\"112\" 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: 170px) 100vw, 170px\" \/><\/figure><\/div>\n\n\n\n<p>Wees niet verlegen om met je arts te praten als je vaginale droogheid of ongemakken ervaart wanneer je seks hebt. Seks is ook een geweldige manier om je bekkenbodem te versterken!<\/p>\n\n\n\n<p>Postnatale sessies gegeven door verloskundigen helpen je om je spierspanning terug te krijgen en je ekkenbodem te beheersen.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>De bekkenbodem is een groep spieren die lijkt op een hangmat, deze strekt zich uit van het schaambeen tot het stuitbeen. De bekkenbodem ondersteunt de organen in de onderbuik. Deze spieren spelen een belangrijke rol bij het beheersen van de blaas, de sluitspieren (cirkelvormige spieren) en beweging doorheen de darmen&#8230;.<\/p>\n","protected":false},"author":1,"featured_media":522,"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":[1817],"tags":[],"class_list":["post-1002","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-voeding-lifestyle-vrouwen"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Bekkenbodem oefeningen | Incontinentie advies voor vrouwen | NL<\/title>\n<meta name=\"description\" content=\"Bekkenbodem spieren spelen een belangrijke rol bij het beheersen van de blaas. 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