{"id":12108,"date":"2020-11-24T14:49:43","date_gmt":"2020-11-24T11:49:43","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=816"},"modified":"2025-06-16T07:42:47","modified_gmt":"2025-06-16T04:42:47","slug":"um-mes-apos-o-parto-exercicios-sao-permitidos","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/um-mes-apos-o-parto-exercicios-sao-permitidos\/","title":{"rendered":"Um m\u00eas ap\u00f3s o parto: exerc\u00edcios s\u00e3o permitidos?"},"content":{"rendered":"\n

Quando \u00e9 apropriado come\u00e7ar a recupera\u00e7\u00e3o f\u00edsica?<\/h2>\n\n\n\n

O corpo da mulher come\u00e7a a retornar ao normal gradualmente assim que o parto termina. \u00c9 poss\u00edvel ajudar ativamente nesse processo – este \u00e9 o objetivo dos primeiros exerc\u00edcios p\u00f3s-parto. O mais importante \u00e9 que essa ajuda seja adequada e proporcional, e para isso, \u00e9 necess\u00e1rio praticar esportes de forma inteligente. O momento de in\u00edcio das atividades depende de como o parto ocorreu, do bem-estar da nova mam\u00e3e e tamb\u00e9m de sua prepara\u00e7\u00e3o f\u00edsica anterior.<\/p>\n\n\n\n

\"Um<\/figure>\n\n\n\n

Exerc\u00edcios f\u00edsicos ap\u00f3s o parto depois de uma semana<\/h3>\n\n\n\n

Elas podem ser realizadas ap\u00f3s partos naturais e n\u00e3o complicados – em todos os outros casos, ser\u00e1 preciso esperar um pouco e consultar um m\u00e9dico. \u00c9 necess\u00e1rio evitar atividades f\u00edsicas muito intensas por enquanto, mas uma s\u00e9rie de exerc\u00edcios uma semana ap\u00f3s o parto ser\u00e1, sem d\u00favida, \u00fatil e acess\u00edvel at\u00e9 mesmo para m\u00e3es que n\u00e3o praticam esporte.<\/p>\n\n\n\n

    \n
  1. \u00abRespira\u00e7\u00e3o uniforme\u00bb – controlar os processos de inala\u00e7\u00e3o e exala\u00e7\u00e3o, prendendo a respira\u00e7\u00e3o por 10-15 segundos em cada fase.<\/li>\n\n\n\n
  2. \u00abSereia\u00bb – deitado de barriga para baixo com os bra\u00e7os estendidos ao longo do corpo, levantar a cabe\u00e7a e o peito. Na subida – inspira\u00e7\u00e3o, na descida – expira\u00e7\u00e3o.<\/li>\n\n\n\n
  3. \u00abRota\u00e7\u00e3o dos p\u00e9s\u00bb – deitado, \u00e9 preciso girar alternadamente ambos os p\u00e9s ao redor do tornozelo em ambas as dire\u00e7\u00f5es, depois pux\u00e1-los em dire\u00e7\u00e3o \u00e0 canela e relaxar. Repetir 10 vezes.<\/li>\n\n\n\n
  4. Exerc\u00edcios de Kegel<\/a> – exerc\u00edcios para fortalecer o per\u00edneo e o assoalho p\u00e9lvico.<\/li>\n<\/ol>\n\n\n\n

    Enquanto os l\u00f3quios do p\u00f3s-parto n\u00e3o cessam, atividades mais intensas devem ser adiadas. No entanto, um m\u00eas ap\u00f3s o parto, os exerc\u00edcios f\u00edsicos podem tornar-se muito mais variados.<\/p>\n\n\n\n

    Exerc\u00edcios ap\u00f3s um m\u00eas do parto<\/h3>\n\n\n\n

    Para iniciar a recupera\u00e7\u00e3o ativa da forma ap\u00f3s a gravidez e o parto, s\u00e3o adequados exerc\u00edcios simples de gin\u00e1stica, elementos de pilates, exerc\u00edcios de respira\u00e7\u00e3o<\/a> e treinos de cardio<\/a>. A ioga combina<\/a> todos esses benef\u00edcios – v\u00e1rias de suas posturas s\u00e3o ideais para uma suave retomada ao ritmo ativo de vida.<\/p>\n\n\n\n

    N\u00e3o se deve esquecer da rotina di\u00e1ria de exerc\u00edcios matinais – nela, podem ser inclu\u00eddos alguns exerc\u00edcios simples para os principais grupos musculares. Antes de qualquer atividade f\u00edsica, \u00e9 necess\u00e1rio fazer um aquecimento – alongamento, regulagem da respira\u00e7\u00e3o, aquecimento leve dos m\u00fasculos nos quais voc\u00ea pretende trabalhar.<\/p>\n\n\n\n

    \u00abJ\u00e1 passou um m\u00eas ap\u00f3s o parto, quais exerc\u00edcios posso fazer?\u00bb – se voc\u00ea realmente est\u00e1 se perguntando isso, nossos especialistas<\/a> est\u00e3o prontos para ajudar: elaborar um plano individual e acompanhar a execu\u00e7\u00e3o online.<\/p>\n\n\n\n

    \"Um<\/figure>\n\n\n\n

    Restri\u00e7\u00f5es aos exerc\u00edcios: quem n\u00e3o pode e o que n\u00e3o fazer?<\/h3>\n\n\n\n

    Falamos sobre a organiza\u00e7\u00e3o sensata dos treinos: o principal princ\u00edpio \u00e9 n\u00e3o se machucar. Nada de “for\u00e7ar a barra” e “obrigatoriedades” – as atividades devem proporcionar bom humor e positividade. Mas \u00e9 melhor, claro, praticar diariamente: assim, os benef\u00edcios ser\u00e3o maiores e os resultados mais vis\u00edveis.<\/p>\n\n\n\n

    \u00c9 categoricamente proibido praticar esportes ap\u00f3s o parto:<\/h3>\n\n\n\n
      \n
    • se os pontos ap\u00f3s uma episiotomia ou cesariana n\u00e3o estiverem totalmente cicatrizados – \u00e9 necess\u00e1rio o “ok” do m\u00e9dico;<\/li>\n\n\n\n
    • no per\u00edodo agudo de uma doen\u00e7a ou no caso de agravamento de uma doen\u00e7a cr\u00f4nica;<\/li>\n\n\n\n
    • com febre alta;<\/li>\n\n\n\n
    • em caso de dores fortes de qualquer origem;<\/li>\n\n\n\n
    • em caso de deteriora\u00e7\u00e3o s\u00fabita do bem-estar – aparecimento de n\u00e1useas, v\u00f4mitos, tonturas, sangramentos.<\/li>\n<\/ul>\n\n\n\n
      \"Um<\/figure>\n\n\n\n

      Estes exerc\u00edcios f\u00edsicos ap\u00f3s o parto ainda n\u00e3o ser\u00e3o \u00fateis<\/h3>\n\n\n\n

      Um m\u00eas ap\u00f3s o parto, uma s\u00e9rie de exerc\u00edcios est\u00e1 temporariamente contraindicada, pois pode prejudicar o corpo ainda fr\u00e1gil ou afetar negativamente a lacta\u00e7\u00e3o:<\/p>\n\n\n\n

        \n
      • execu\u00e7\u00e3o excessivamente ativa de qualquer exerc\u00edcio;<\/li>\n\n\n\n
      • uso de pesos;<\/li>\n\n\n\n
      • exerc\u00edcios abdominais e tor\u00e7\u00f5es (especialmente em casos de di\u00e1stase);<\/li>\n\n\n\n
      • exerc\u00edcios de for\u00e7a ativos para fortalecimento do peito, se a m\u00e3e amamenta;<\/li>\n\n\n\n
      • carga nos pulsos – sua for\u00e7a \u00e9 necess\u00e1ria para carregar o beb\u00ea.<\/li>\n<\/ul>\n\n\n\n

        Desejamos \u00e0s m\u00e3es uma r\u00e1pida recupera\u00e7\u00e3o f\u00edsica e oferecemos nossa ajuda ativa nisso.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Quando \u00e9 apropriado come\u00e7ar a recupera\u00e7\u00e3o f\u00edsica? O corpo da mulher come\u00e7a a retornar ao normal gradualmente assim que o parto termina. \u00c9 poss\u00edvel ajudar…<\/p>\n","protected":false},"author":11,"featured_media":6090,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[857],"tags":[],"class_list":["post-12108","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mae-apos-o-parto-ptbr"],"yoast_head":"\nUm m\u00eas ap\u00f3s o parto: exerc\u00edcios s\u00e3o permitidos?<\/title>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/ptbr\/um-mes-apos-o-parto-exercicios-sao-permitidos\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Um m\u00eas ap\u00f3s o parto: exerc\u00edcios s\u00e3o permitidos?\" \/>\n<meta property=\"og:description\" content=\"Quando \u00e9 apropriado come\u00e7ar a recupera\u00e7\u00e3o f\u00edsica? O corpo da mulher come\u00e7a a retornar ao normal gradualmente assim que o parto termina. \u00c9 poss\u00edvel ajudar...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/ptbr\/um-mes-apos-o-parto-exercicios-sao-permitidos\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-24 11:49:43+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-16 04:42:47+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/side-view-pregnant-woman-home-mat-exercising-with-elastic-band_23-2148761230.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"987\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" 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