{"id":8268,"date":"2020-11-23T22:28:06","date_gmt":"2020-11-23T19:28:06","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=768"},"modified":"2025-05-30T14:05:54","modified_gmt":"2025-05-30T11:05:54","slug":"gimnasia-posparto-los-primeros-ejercicios-para-mama","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/es\/gimnasia-posparto-los-primeros-ejercicios-para-mama\/","title":{"rendered":"Gimnasia posparto: los primeros ejercicios para mam\u00e1"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Ejercicios f\u00edsicos en el per\u00edodo posparto<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aunque el embarazo no es una enfermedad, su resultado l\u00f3gico &#8211; el parto &#8211; provoca un fuerte debilitamiento del cuerpo. Esto deja una marca significativa en la salud de la mujer. Por esta raz\u00f3n, se recomienda entrenar los m\u00fasculos que m\u00e1s sufren durante el embarazo. A las madres recientes se les aconseja practicar gimnasia despu\u00e9s del parto, especialmente porque algunos ejercicios posparto son muy efectivos.<\/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=\"Gimnasia posparto\" 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\">Ejercicios en los primeros d\u00edas despu\u00e9s del parto: \u00bfpuedes comenzar a hacerlos de inmediato?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Los primeros d\u00edas despu\u00e9s del parto son muy dif\u00edciles para el organismo. De una forma u otra, el embarazo y el parto son un gran estr\u00e9s para todo el cuerpo. Por ello, los entrenamientos completos pueden comenzarse solo un mes despu\u00e9s del parto, o incluso m\u00e1s tarde. Incluso en ese momento a\u00fan hay una serie de restricciones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En cuanto al periodo posparto, que son 6-8 semanas, durante este tiempo solo se permite la gimnasia terap\u00e9utica. Estos ejercicios a menudo pueden parecer insignificantes, pero son muy beneficiosos para la mujer que acaba de dar a luz. La realizaci\u00f3n de esta gimnasia desempe\u00f1ar\u00e1 un papel preventivo en la resoluci\u00f3n de muchos problemas posparto comunes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">\u00bfQui\u00e9nes no deben hacer gimnasia despu\u00e9s del parto?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">En algunos casos, incluso la gimnasia terap\u00e9utica est\u00e1 contraindicada para las pu\u00e9rperas. A estas mujeres, el m\u00e9dico les prescribe descanso total hasta que la situaci\u00f3n mejore. Entre los principales problemas que excluyen la realizaci\u00f3n de gimnasia en el periodo posparto se encuentran:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>partos dif\u00edciles con gran p\u00e9rdida de sangre;<\/li>\n\n\n\n<li>nefropat\u00eda;<\/li>\n\n\n\n<li>eclampsia durante el parto;<\/li>\n\n\n\n<li>gran debilidad;<\/li>\n\n\n\n<li>desgarros perineales de tercer grado.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">En todas estas situaciones, la gimnasia debe posponerse. En cualquier caso, antes de comenzar a realizar ejercicios, debe informar de su decisi\u00f3n al 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=\"Gimnasia posparto\" 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\">Primer ejercicio despu\u00e9s del parto: t\u00e9cnica de realizaci\u00f3n de ejercicios<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">En ausencia de contraindicaciones, ya despu\u00e9s de un d\u00eda puedes comenzar a realizar ejercicios simples despu\u00e9s del parto. Se debe entender que, aunque parezcan f\u00e1ciles, aportan un gran beneficio al cuerpo debilitado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para que la sangre no se estanque en los m\u00fasculos poco utilizados despu\u00e9s del parto, es necesario realizar ejercicios postparto para las piernas. Por ejemplo, acostada en la cama boca arriba, puedes estirar las piernas rectas y alternar apretando y soltando los dedos de los pies. Repite el ejercicio al menos 10 veces en una serie. Despu\u00e9s de esto, es \u00fatil realizar otro ejercicio similar: en un pie, tira del tobillo hacia ti y luego est\u00edralo hacia adelante. Hazlo alternando con ambas piernas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Despu\u00e9s de realizar este calentamiento, puedes hacer otro ejercicio ligero despu\u00e9s del parto:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Posici\u00f3n inicial: acostada boca arriba, con las piernas dobladas en las rodillas.<\/li>\n\n\n\n<li>Las rodillas deben tocarse entre s\u00ed.<\/li>\n\n\n\n<li>Desliz\u00e1ndose con los pies por el suelo o la cama, enderece lentamente las piernas, tratando de no separar las rodillas entre s\u00ed.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">El conjunto de ejercicios posparto incluye tambi\u00e9n <a href=\"https:\/\/momslab.app\/blog\/dyhatelnaa-joga\/\" target=\"_blank\" rel=\"noreferrer noopener\">gimnasia respiratoria<\/a>. En esta secci\u00f3n casi no hay restricciones para las madres recientes. Se puede realizar acostada o en otra posici\u00f3n, dependiendo del ejercicio. La gimnasia respiratoria no solo ayudar\u00e1 a recuperarse despu\u00e9s del parto (de hecho, en primer lugar ayuda a los m\u00fasculos abdominales y del suelo p\u00e9lvico), sino que tambi\u00e9n desarrollar\u00e1 el h\u00e1bito de respirar correctamente en el 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=\"Gimnasia posparto\" 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\">Beneficios de la gimnasia despu\u00e9s del parto<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">El ejercicio de gimnasia despu\u00e9s del parto, cuando se realiza correctamente, aporta beneficios invaluables para la salud de la madre joven. Por lo tanto, comenzar el ejercicio terap\u00e9utico temprano asegurar\u00e1:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Limpieza m\u00e1s r\u00e1pida del \u00fatero.<\/li>\n\n\n\n<li>Restauraci\u00f3n del sistema nervioso: mejora del sue\u00f1o, apetito, estado de \u00e1nimo.<\/li>\n\n\n\n<li>Fortalecimiento de los m\u00fasculos profundos del abdomen.<\/li>\n\n\n\n<li>Prevenci\u00f3n de trombosis.<\/li>\n\n\n\n<li>Preparaci\u00f3n para cargas m\u00e1s intensas despu\u00e9s de la recuperaci\u00f3n completa.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">En el <a href=\"https:\/\/momslab.app\/\">curso en l\u00ednea<\/a> disponible gratuitamente se presenta uno de los ejercicios postparto que ayudar\u00e1 en la recuperaci\u00f3n. Adem\u00e1s, contamos con un entrenador calificado que propondr\u00e1 su programa de recuperaci\u00f3n postparto.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ejercicios f\u00edsicos en el per\u00edodo posparto Aunque el embarazo no es una enfermedad, su resultado l\u00f3gico &#8211; el parto &#8211; provoca un fuerte debilitamiento del&#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":[619],"tags":[],"class_list":["post-8268","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mamas-despues-del-parto-es"],"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>Gimnasia postparto - ejercicios sencillos | Momslab<\/title>\n<meta name=\"description\" content=\"Hacer gimnasia despu\u00e9s del parto es un procedimiento muy recomendable. \u00bfQu\u00e9 ejercicios postparto son los mejores para elegir? 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