{"id":8722,"date":"2020-11-23T22:28:06","date_gmt":"2020-11-23T19:28:06","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=768"},"modified":"2025-05-31T08:06:07","modified_gmt":"2025-05-31T05:06:07","slug":"gymnastique-postnatale-premiers-exercices-pour-maman","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/fr\/gymnastique-postnatale-premiers-exercices-pour-maman\/","title":{"rendered":"Gymnastique postnatale : premiers exercices pour maman"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Exercices physiques en p\u00e9riode postnatale<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bien que la grossesse ne soit pas une maladie, son issue logique &#8211; l&#8217;accouchement &#8211; provoque un fort affaiblissement de l&#8217;organisme. Cela laisse une empreinte s\u00e9rieuse sur la sant\u00e9 de la femme. C&#8217;est pour cette raison qu&#8217;il est recommand\u00e9 de renforcer les muscles particuli\u00e8rement affect\u00e9s durant la grossesse. Les nouvelles mamans sont encourag\u00e9es \u00e0 pratiquer la gymnastique apr\u00e8s l&#8217;accouchement, d&#8217;autant plus que certains exercices postnataux sont tr\u00e8s efficaces.<\/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=\"Gymnastique postnatale\" 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\">Exercices dans les premiers jours apr\u00e8s l&#8217;accouchement : peut-on commencer tout de suite ?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Les premiers jours apr\u00e8s l&#8217;accouchement sont tr\u00e8s difficiles pour l&#8217;organisme. De toute mani\u00e8re, la grossesse et l&#8217;accouchement sont un grand stress pour tout le corps. C&#8217;est pourquoi on ne peut commencer un entra\u00eenement complet qu&#8217;un mois apr\u00e8s l&#8217;accouchement, voire plus tard. D&#8217;ailleurs, m\u00eame \u00e0 ce moment-l\u00e0, certaines restrictions s&#8217;appliquent encore.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En ce qui concerne la p\u00e9riode postnatale, qui dure 6 \u00e0 8 semaines, seule la gymnastique th\u00e9rapeutique est autoris\u00e9e \u00e0 ce moment-l\u00e0. Ces exercices peuvent sembler insignifiants \u00e0 premi\u00e8re vue, mais pour une nouvelle maman, ils sont tr\u00e8s b\u00e9n\u00e9fiques. Pratiquer ce type de gymnastique joue un r\u00f4le pr\u00e9ventif dans la gestion de nombreux probl\u00e8mes postnatals courants.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">\u00c0 qui la gymnastique postnatale est-elle contre-indiqu\u00e9e?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dans certains cas, m\u00eame la gymnastique th\u00e9rapeutique est contre-indiqu\u00e9e pour les nouvelles m\u00e8res. Pour ces femmes, le m\u00e9decin prescrit un repos complet jusqu&#8217;\u00e0 am\u00e9lioration de la situation. Les principaux probl\u00e8mes qui excluent la pratique de la gymnastique durant la p\u00e9riode postnatale incluent :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>accouchements difficiles avec une grande perte de sang ;<\/li>\n\n\n\n<li>n\u00e9phropathie ;<\/li>\n\n\n\n<li>\u00e9clampsie pendant l&#8217;accouchement ;<\/li>\n\n\n\n<li>grande faiblesse ;<\/li>\n\n\n\n<li>d\u00e9chirures du p\u00e9rin\u00e9e de 3e degr\u00e9.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Dans toutes ces situations, la gymnastique doit \u00eatre report\u00e9e. Dans tous les cas, avant de commencer \u00e0 faire des exercices, il est imp\u00e9ratif de consulter son m\u00e9decin.<\/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=\"Gymnastique postnatale\" 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\">Premi\u00e8re gymnastique post-partum &#8211; technique d&#8217;ex\u00e9cution des exercices<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">En l&#8217;absence de contre-indications, vous pouvez commencer \u00e0 effectuer des exercices simples d\u00e8s le lendemain de l&#8217;accouchement. Il faut comprendre que malgr\u00e9 leur apparente simplicit\u00e9, ils apportent d&#8217;\u00e9normes bienfaits \u00e0 l&#8217;organisme affaibli.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour \u00e9viter la stagnation du sang dans les muscles peu sollicit\u00e9s apr\u00e8s l&#8217;accouchement, il est n\u00e9cessaire de faire des exercices post-partum pour les jambes. Par exemple, allong\u00e9e sur le dos dans le lit, vous pouvez allonger vos jambes et alternativement serrer et d\u00e9tendre vos orteils. R\u00e9p\u00e9tez l&#8217;exercice au moins 10 fois par s\u00e9rie. Ensuite, il est utile d&#8217;effectuer un autre exercice similaire : sur une jambe, tirez les orteils vers vous, puis pointez-les vers l&#8217;avant. Faites-le alternativement sur chaque jambe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Apr\u00e8s avoir effectu\u00e9 cet \u00e9chauffement, vous pouvez faire un autre exercice l\u00e9ger apr\u00e8s l&#8217;accouchement :<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Position de d\u00e9part &#8211; allong\u00e9e sur le dos, les jambes pli\u00e9es aux genoux.<\/li>\n\n\n\n<li>Les genoux doivent \u00eatre en contact l&#8217;un avec l&#8217;autre.<\/li>\n\n\n\n<li>En glissant les pieds sur le sol ou le lit, redressez lentement les jambes en veillant \u00e0 ne pas d\u00e9coller les genoux l&#8217;un de l&#8217;autre.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Le programme d&#8217;exercices post-partum comprend \u00e9galement <a href=\"https:\/\/momslab.app\/blog\/dyhatelnaa-joga\/\" target=\"_blank\" rel=\"noreferrer noopener\">la gymnastique respiratoire<\/a>. Dans cette section, il y a peu de restrictions pour les nouvelles m\u00e8res. Elle peut \u00eatre pratiqu\u00e9e allong\u00e9e ou dans une autre position, selon l&#8217;exercice. La gymnastique respiratoire non seulement aide \u00e0 r\u00e9cup\u00e9rer apr\u00e8s l&#8217;accouchement (d&#8217;ailleurs, elle aide principalement les muscles abdominaux et le plancher pelvien), mais elle d\u00e9veloppe \u00e9galement l&#8217;habitude de respirer correctement \u00e0 l&#8217;avenir.<\/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=\"Gymnastique postnatale\" 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\">Les bienfaits de la gymnastique apr\u00e8s l&#8217;accouchement<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">La pratique de la gymnastique apr\u00e8s l&#8217;accouchement, si elle est correctement effectu\u00e9e, est d&#8217;une valeur inestimable pour la sant\u00e9 de la jeune maman. Ainsi, un d\u00e9but pr\u00e9coce de la r\u00e9\u00e9ducation assurera :<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Un nettoyage plus rapide de l&#8217;ut\u00e9rus.<\/li>\n\n\n\n<li>La restauration du syst\u00e8me nerveux : am\u00e9lioration du sommeil, de l&#8217;app\u00e9tit et de l&#8217;humeur.<\/li>\n\n\n\n<li>Le renforcement des muscles profonds de l&#8217;abdomen.<\/li>\n\n\n\n<li>La pr\u00e9vention des thromboses.<\/li>\n\n\n\n<li>Pr\u00e9paration \u00e0 des charges plus intenses apr\u00e8s la r\u00e9cup\u00e9ration compl\u00e8te.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Dans le <a href=\"https:\/\/momslab.app\/\">cours en ligne<\/a> en acc\u00e8s libre, l&#8217;un des exercices post-partum est pr\u00e9sent\u00e9 pour aider \u00e0 la r\u00e9cup\u00e9ration. De plus, nous avons un entra\u00eeneur qualifi\u00e9 qui proposera son programme de r\u00e9\u00e9ducation post-partum.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercices physiques en p\u00e9riode postnatale Bien que la grossesse ne soit pas une maladie, son issue logique &#8211; l&#8217;accouchement &#8211; provoque un fort affaiblissement de&#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":[646],"tags":[],"class_list":["post-8722","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maman-post-partum-fr"],"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>Gymnastique postnatale - exercices l\u00e9gers | Momslab<\/title>\n<meta name=\"description\" content=\"Faire de la gymnastique apr\u00e8s l&#039;accouchement est une proc\u00e9dure hautement recommand\u00e9e. 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