{"id":12082,"date":"2020-11-23T22:28:06","date_gmt":"2020-11-23T19:28:06","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=768"},"modified":"2025-06-16T07:38:45","modified_gmt":"2025-06-16T04:38:45","slug":"ginastica-pos-parto-primeiros-exercicios-para-mamaes","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/ginastica-pos-parto-primeiros-exercicios-para-mamaes\/","title":{"rendered":"Gin\u00e1stica P\u00f3s-parto: primeiros exerc\u00edcios para mam\u00e3es"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Exerc\u00edcios f\u00edsicos no per\u00edodo p\u00f3s-parto<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Embora a gravidez n\u00e3o seja uma doen\u00e7a, seu desfecho l\u00f3gico &#8211; o parto &#8211; provoca um forte enfraquecimento do organismo. Isso tem um s\u00e9rio impacto na sa\u00fade da mulher. \u00c9 por isso que \u00e9 recomend\u00e1vel treinar os m\u00fasculos que mais sofreram durante a gravidez. As novas mam\u00e3es devem praticar gin\u00e1stica ap\u00f3s o parto, especialmente porque alguns exerc\u00edcios p\u00f3s-natais s\u00e3o muito eficazes.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-training-with-couch_23-2149013987-683x1024.jpg\" alt=\"Gin\u00e1stica p\u00f3s-parto\" class=\"wp-image-5986\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-training-with-couch_23-2149013987-683x1024.jpg 683w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-training-with-couch_23-2149013987-200x300.jpg 200w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-training-with-couch_23-2149013987-67x100.jpg 67w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-training-with-couch_23-2149013987-300x450.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-training-with-couch_23-2149013987.jpg 740w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Exerc\u00edcios nos primeiros dias ap\u00f3s o parto: \u00e9 poss\u00edvel come\u00e7ar imediatamente?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Os primeiros dias ap\u00f3s o parto s\u00e3o muito dif\u00edceis para o organismo. De qualquer forma, a gravidez e o parto s\u00e3o um grande estresse para o corpo todo. \u00c9 por isso que os treinos completos s\u00f3 podem come\u00e7ar um m\u00eas ap\u00f3s o parto ou ainda mais tarde. Al\u00e9m disso, mesmo nessa \u00e9poca ainda existem v\u00e1rias restri\u00e7\u00f5es.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No que diz respeito ao per\u00edodo p\u00f3s-parto, que dura de 6 a 8 semanas, somente a fisioterapia \u00e9 permitida nesse momento. Esses exerc\u00edcios podem parecer insignificantes \u00e0 primeira vista, mas s\u00e3o extremamente ben\u00e9ficos para as m\u00e3es. A realiza\u00e7\u00e3o dessa gin\u00e1stica tem um papel preventivo na resolu\u00e7\u00e3o de muitos problemas comuns do p\u00f3s-parto.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Para quem a gin\u00e1stica p\u00f3s-parto \u00e9 contraindicada?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Em alguns casos, at\u00e9 mesmo a fisioterapia \u00e9 contraindicada para as m\u00e3es. Nessas situa\u00e7\u00f5es, o m\u00e9dico prescreve repouso total at\u00e9 que a situa\u00e7\u00e3o melhore. Os principais problemas que excluem a pr\u00e1tica de gin\u00e1stica no per\u00edodo p\u00f3s-parto incluem:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>parto dif\u00edcil com grande perda de sangue;<\/li>\n\n\n\n<li>nefropatia;<\/li>\n\n\n\n<li>ecl\u00e2mpsia durante o parto;<\/li>\n\n\n\n<li>grande fraqueza;<\/li>\n\n\n\n<li>lacera\u00e7\u00f5es de terceiro grau no per\u00edneo.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Em todas essas situa\u00e7\u00f5es, a pr\u00e1tica de gin\u00e1stica deve ser adiada. Em qualquer caso, antes de iniciar os exerc\u00edcios, \u00e9 importante informar sua decis\u00e3o ao m\u00e9dico.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-being-quarantine-getting-active-while-isolated-wellness-movement-concept-training-body-stretching-plank_155003-39937-1024x682.jpg\" alt=\"Gin\u00e1stica p\u00f3s-parto\" class=\"wp-image-5984\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-being-quarantine-getting-active-while-isolated-wellness-movement-concept-training-body-stretching-plank_155003-39937-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-being-quarantine-getting-active-while-isolated-wellness-movement-concept-training-body-stretching-plank_155003-39937-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-being-quarantine-getting-active-while-isolated-wellness-movement-concept-training-body-stretching-plank_155003-39937-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-being-quarantine-getting-active-while-isolated-wellness-movement-concept-training-body-stretching-plank_155003-39937-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-being-quarantine-getting-active-while-isolated-wellness-movement-concept-training-body-stretching-plank_155003-39937-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-teaching-home-online-courses-fitness-aerobic-sporty-lifestyle-while-being-quarantine-getting-active-while-isolated-wellness-movement-concept-training-body-stretching-plank_155003-39937.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Primeira gin\u00e1stica p\u00f3s-parto &#8211; t\u00e9cnica de execu\u00e7\u00e3o de exerc\u00edcios<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Na aus\u00eancia de contraindica\u00e7\u00f5es, j\u00e1 ap\u00f3s 24 horas \u00e9 poss\u00edvel come\u00e7ar a fazer exerc\u00edcios simples ap\u00f3s o parto. \u00c9 importante entender que, apesar de parecerem f\u00e1ceis, eles trazem grandes benef\u00edcios para o organismo enfraquecido.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para que o sangue n\u00e3o fique parado nos m\u00fasculos pouco utilizados ap\u00f3s o parto, \u00e9 necess\u00e1rio realizar exerc\u00edcios p\u00f3s-parto para as pernas. Por exemplo, deitada na cama de costas, voc\u00ea pode esticar as pernas retas e alternadamente apertar e soltar os dedos dos p\u00e9s. Repita o exerc\u00edcio pelo menos 10 vezes em cada s\u00e9rie. Depois disso, \u00e9 \u00fatil fazer outro exerc\u00edcio semelhante: em um p\u00e9, puxe os dedos para si mesma e, em seguida, estique-os para frente. Fa\u00e7a alternadamente em ambas as pernas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ap\u00f3s realizar este aquecimento, pode-se fazer mais um exerc\u00edcio f\u00e1cil ap\u00f3s o parto:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Posi\u00e7\u00e3o inicial &#8211; deitada de costas, pernas dobradas nos joelhos.<\/li>\n\n\n\n<li>Os joelhos devem tocar-se entre si.<\/li>\n\n\n\n<li>Deslizando os p\u00e9s pelo ch\u00e3o ou pela cama, estique lentamente as pernas, tentando n\u00e3o separar os joelhos.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">O conjunto de exerc\u00edcios p\u00f3s-parto inclui tamb\u00e9m <a href=\"https:\/\/momslab.app\/blog\/dyhatelnaa-joga\/\" target=\"_blank\" rel=\"noreferrer noopener\">gin\u00e1stica respirat\u00f3ria<\/a>. Nesta se\u00e7\u00e3o, quase n\u00e3o h\u00e1 restri\u00e7\u00f5es para as novas m\u00e3es. Pode ser realizada deitada ou em outra posi\u00e7\u00e3o, dependendo do exerc\u00edcio. A gin\u00e1stica respirat\u00f3ria n\u00e3o s\u00f3 ajuda na recupera\u00e7\u00e3o p\u00f3s-parto (curiosamente, ajuda principalmente os m\u00fasculos abdominais e do assoalho p\u00e9lvico), mas tamb\u00e9m desenvolve o h\u00e1bito de respirar corretamente no futuro.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-plank-exercise-indoors-home_93675-133623-1024x682.jpg\" alt=\"Gin\u00e1stica p\u00f3s-parto\" class=\"wp-image-5987\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-plank-exercise-indoors-home_93675-133623-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-plank-exercise-indoors-home_93675-133623-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-plank-exercise-indoors-home_93675-133623-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-plank-exercise-indoors-home_93675-133623-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-plank-exercise-indoors-home_93675-133623-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/sporty-young-woman-doing-plank-exercise-indoors-home_93675-133623.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Benef\u00edcios da gin\u00e1stica p\u00f3s-parto<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Fazer gin\u00e1stica ap\u00f3s o parto, quando realizada corretamente, traz benef\u00edcios inestim\u00e1veis para a sa\u00fade da nova mam\u00e3e. Assim, o in\u00edcio precoce dos exerc\u00edcios terap\u00eauticos proporcionar\u00e1:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Limpeza mais r\u00e1pida do \u00fatero.<\/li>\n\n\n\n<li>Restaura\u00e7\u00e3o do sistema nervoso: melhora do sono, apetite, humor.<\/li>\n\n\n\n<li>Fortalecimento dos m\u00fasculos profundos do abd\u00f4men.<\/li>\n\n\n\n<li>Preven\u00e7\u00e3o de tromboses.<\/li>\n\n\n\n<li>Preparar-se para exerc\u00edcios mais intensos ap\u00f3s a recupera\u00e7\u00e3o completa.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">No <a href=\"https:\/\/momslab.app\/\">curso online<\/a> dispon\u00edvel gratuitamente, apresentamos um dos exerc\u00edcios p\u00f3s-parto que ajudar\u00e3o na recupera\u00e7\u00e3o. Al\u00e9m disso, temos um treinador qualificado que oferecer\u00e1 seu programa de recupera\u00e7\u00e3o p\u00f3s-parto.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exerc\u00edcios f\u00edsicos no per\u00edodo p\u00f3s-parto Embora a gravidez n\u00e3o seja uma doen\u00e7a, seu desfecho l\u00f3gico &#8211; o parto &#8211; provoca um forte enfraquecimento do organismo&#8230;.<\/p>\n","protected":false},"author":11,"featured_media":5988,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[857],"tags":[],"class_list":["post-12082","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mae-apos-o-parto-ptbr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gin\u00e1stica p\u00f3s-parto - exerc\u00edcios leves | Momslab<\/title>\n<meta name=\"description\" content=\"Fazer gin\u00e1stica ap\u00f3s o parto \u00e9 altamente recomendado. 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