{"id":9047,"date":"2020-11-24T14:49:43","date_gmt":"2020-11-24T11:49:43","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=816"},"modified":"2025-06-01T00:41:47","modified_gmt":"2025-05-31T21:41:47","slug":"un-mois-apres-l-accouchement-peut-on-faire-du-sport","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/fr\/un-mois-apres-l-accouchement-peut-on-faire-du-sport\/","title":{"rendered":"Un mois apr\u00e8s l’accouchement : peut-on faire du sport ?"},"content":{"rendered":"\n

Quand est-il raisonnable de commencer la r\u00e9\u00e9ducation physique ?<\/h2>\n\n\n\n

Le corps d’une femme commence \u00e0 revenir progressivement \u00e0 la normale d\u00e8s que l’accouchement est termin\u00e9. Il est possible de l’aider activement – c’est pr\u00e9cis\u00e9ment ce que visent les premiers exercices postnatals. L’essentiel est que l’aide soit ad\u00e9quate et proportionn\u00e9e, et pour cela, il faut pratiquer le sport intelligemment. Le moment o\u00f9 commencer d\u00e9pend de la mani\u00e8re dont s’est d\u00e9roul\u00e9 l’accouchement, du bien-\u00eatre de la nouvelle maman, ainsi que de sa pr\u00e9paration physique ant\u00e9rieure.<\/p>\n\n\n\n

\"Un<\/figure>\n\n\n\n

Exercices physiques une semaine apr\u00e8s l’accouchement<\/h3>\n\n\n\n

Ils peuvent \u00eatre effectu\u00e9s apr\u00e8s un accouchement naturel sans complications – dans tous les autres cas, il faudra attendre un peu et consulter un m\u00e9decin. \u00c9vitez pour l’instant les activit\u00e9s trop physiques, mais certains exercices une semaine apr\u00e8s l’accouchement seront sans aucun doute utiles et accessibles m\u00eame aux mamans non sportives.<\/p>\n\n\n\n

    \n
  1. \u00abRespiration r\u00e9guli\u00e8re\u00bb – contr\u00f4ler les processus d’inspiration et d’expiration, retenir sa respiration pendant 10-15 secondes \u00e0 chaque phase.<\/li>\n\n\n\n
  2. \u00abLa Sir\u00e8ne\u00bb – allong\u00e9e sur le ventre avec les bras le long du corps, soulever la t\u00eate et la poitrine. Inspirez en montant, expirez en descendant.<\/li>\n\n\n\n
  3. \u00abRotation des pieds\u00bb – en \u00e9tant allong\u00e9, tournez chaque pied autour de la cheville dans les deux sens, puis rapprochez-les du tibia et d\u00e9tendez. R\u00e9p\u00e9tez 10 fois.<\/li>\n\n\n\n
  4. Exercices de Kegel<\/a> – exercices pour renforcer le p\u00e9rin\u00e9e et le plancher pelvien.<\/li>\n<\/ol>\n\n\n\n

    Tant que les lochies post-partum persistent, il est pr\u00e9f\u00e9rable de reporter les activit\u00e9s plus intenses. Cependant, un mois apr\u00e8s l’accouchement, les exercices physiques peuvent devenir beaucoup plus vari\u00e9s.<\/p>\n\n\n\n

    Exercices un mois apr\u00e8s l’accouchement<\/h3>\n\n\n\n

    Pour commencer \u00e0 retrouver la forme apr\u00e8s la grossesse et l’accouchement, des exercices de gymnastique simples, des \u00e9l\u00e9ments de Pilates, des exercices de respiration<\/a> et des entra\u00eenements cardio<\/a> sont appropri\u00e9s. Le yoga<\/a> r\u00e9unit tous ces bienfaits – plusieurs de ses asanas sont id\u00e9ales pour une douce reprise du rythme de vie actif.<\/p>\n\n\n\n

    Ne pas oublier la gymnastique matinale quotidienne – elle peut inclure quelques exercices simples pour les principaux groupes musculaires. Un \u00e9chauffement est n\u00e9cessaire avant de faire du sport – \u00e9tirements, r\u00e9gulation de la respiration, \u00e9chauffement l\u00e9ger des muscles sur lesquels vous allez travailler.<\/p>\n\n\n\n

    \u00abUn mois s’est \u00e9coul\u00e9 depuis l’accouchement, quels exercices peut-on faire ?\u00bb – si vous vous posez vraiment cette question, nos sp\u00e9cialistes<\/a> sont pr\u00eats \u00e0 vous aider : composer un programme individuel et en superviser la r\u00e9alisation en ligne.<\/p>\n\n\n\n

    \"Un<\/figure>\n\n\n\n

    Restrictions concernant les exercices : qui et quoi doit \u00eatre \u00e9vit\u00e9 ?<\/h3>\n\n\n\n

    Nous avons parl\u00e9 d’une organisation raisonnable des entra\u00eenements : le principe principal – ne pas se faire mal. Aucune \u00ab contrainte \u00bb ni \u00ab obligation \u00bb – les s\u00e9ances doivent apporter une bonne humeur et du positif. Mais il est, bien s\u00fbr, pr\u00e9f\u00e9rable de s’entra\u00eener quotidiennement : ainsi, le b\u00e9n\u00e9fice est plus grand et les r\u00e9sultats plus visibles.<\/p>\n\n\n\n

    Il est strictement interdit de pratiquer le sport apr\u00e8s l’accouchement :<\/h3>\n\n\n\n
      \n
    • si les points de suture apr\u00e8s une \u00e9pisiotomie ou une c\u00e9sarienne ne sont pas compl\u00e8tement gu\u00e9ris – un accord du m\u00e9decin est n\u00e9cessaire ;<\/li>\n\n\n\n
    • en p\u00e9riode aigu\u00eb de maladie ou lors d’une exacerbation d’une maladie chronique ;<\/li>\n\n\n\n
    • en cas de temp\u00e9rature corporelle \u00e9lev\u00e9e ;<\/li>\n\n\n\n
    • en cas de douleurs intenses, quelle qu’en soit l’origine ;<\/li>\n\n\n\n
    • en cas de d\u00e9t\u00e9rioration soudaine de la condition physique – apparition de naus\u00e9es, vomissements, vertiges, saignements.<\/li>\n<\/ul>\n\n\n\n
      \"Un<\/figure>\n\n\n\n

      Ces exercices physiques apr\u00e8s l’accouchement ne seront pas encore utiles<\/h3>\n\n\n\n

      Un mois apr\u00e8s l’accouchement, certains exercices sont temporairement contre-indiqu\u00e9s, car ils peuvent nuire \u00e0 un organisme affaibli ou affecter n\u00e9gativement la lactation\u00a0:<\/p>\n\n\n\n

        \n
      • l’ex\u00e9cution excessivement active de tout exercice\u00a0;<\/li>\n\n\n\n
      • l’utilisation de poids;<\/li>\n\n\n\n
      • le renforcement des abdominaux et les torsions (surtout en cas de diastasis);<\/li>\n\n\n\n
      • les exercices de force actifs pour renforcer la poitrine si la maman allaite\u00a0;<\/li>\n\n\n\n
      • la charge sur les poignets – leur force est n\u00e9cessaire pour porter l’enfant.<\/li>\n<\/ul>\n\n\n\n

        Nous souhaitons aux mamans un prompt r\u00e9tablissement physique et leur offrons notre aide active \u00e0 cet \u00e9gard.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Quand est-il raisonnable de commencer la r\u00e9\u00e9ducation physique ? Le corps d’une femme commence \u00e0 revenir progressivement \u00e0 la normale d\u00e8s que l’accouchement est termin\u00e9….<\/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":[646],"tags":[],"class_list":["post-9047","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maman-post-partum-fr"],"yoast_head":"\nExercices physiques apr\u00e8s l'accouchement : lesquels sont autoris\u00e9s apr\u00e8s un mois<\/title>\n<meta name=\"description\" content=\"Quels exercices physiques peut-on faire un mois apr\u00e8s l'accouchement ? 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