{"id":9205,"date":"2020-11-23T22:28:06","date_gmt":"2020-11-23T19:28:06","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=768"},"modified":"2025-06-01T01:17:54","modified_gmt":"2025-05-31T22:17:54","slug":"ginnastica-postparto-primi-esercizi-per-la-mamma","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/it\/ginnastica-postparto-primi-esercizi-per-la-mamma\/","title":{"rendered":"Ginnastica postparto: i primi esercizi per la mamma"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Esercizi fisici nel periodo postnatale<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Anche se la gravidanza non \u00e8 una malattia, la sua logica conclusione &#8211; il parto &#8211; provoca un forte indebolimento del corpo. Questo lascia un segno significativo sulla salute della donna. \u00c8 per questo motivo che \u00e8 consigliato allenare particolarmente i muscoli che sono stati maggiormente colpiti durante la gravidanza. Alle nuove mamme si raccomanda la ginnastica dopo il parto, tanto pi\u00f9 che alcuni esercizi post-partum sono molto efficaci.<\/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=\"Ginnastica 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\">Esercizi nei primi giorni dopo il parto: \u00e8 possibile iniziare subito?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">I primi giorni dopo il parto sono molto difficili per il corpo. In un modo o nell&#8217;altro, la gravidanza e il parto rappresentano un grande stress per tutto il corpo. \u00c8 per questo motivo che gli allenamenti completi possono iniziare solo un mese dopo il parto, o anche pi\u00f9 tardi. Inoltre, anche in questo momento ci sono ancora una serie di limitazioni.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Per quanto riguarda il periodo postparto, che dura 6-8 settimane, \u00e8 consentita solo la ginnastica terapeutica. Questi esercizi possono sembrare poco seri dall&#8217;esterno, tuttavia per la neomamma sono molto utili. Eseguire tale ginnastica svolger\u00e0 un ruolo preventivo nella risoluzione di molti problemi postparto comuni.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">A chi \u00e8 controindicata la ginnastica dopo il parto?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In alcuni casi, la ginnastica terapeutica \u00e8 controindicata anche per le neomamme. A queste donne il medico prescrive un riposo completo fino al miglioramento della situazione. I principali problemi che escludono l&#8217;esecuzione della ginnastica nel periodo postparto includono:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>parto difficile con grande perdita di sangue;<\/li>\n\n\n\n<li>nefropatia;<\/li>\n\n\n\n<li>eclampsia durante il parto;<\/li>\n\n\n\n<li>grande debolezza;<\/li>\n\n\n\n<li>lacerazioni del perineo di 3\u00b0 grado.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In tutte queste situazioni, la ginnastica dovrebbe essere rimandata. In ogni caso, prima di iniziare gli esercizi, bisogna informare il medico della propria decisione.<\/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=\"Ginnastica 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\">Prima ginnastica post partum &#8211; tecnica di esecuzione degli esercizi<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In assenza di controindicazioni, gi\u00e0 dopo un giorno si possono iniziare a fare semplici esercizi post parto. Si deve comprendere che, nonostante sembrino facili, apportano grandi benefici a un organismo indebolito.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Affinch\u00e9 il sangue non ristagni nei muscoli poco utilizzati dopo il parto, \u00e8 necessario eseguire esercizi post parto per le gambe. Ad esempio, sdraiati sul letto sulla schiena, si possono allungare le gambe e alternativamente stringere e rilasciare le dita dei piedi. Ripetere l&#8217;esercizio almeno 10 volte per serie. Dopo di ci\u00f2, \u00e8 utile eseguire un altro esercizio simile: su una gamba tirare la punta del piede verso di s\u00e9 e poi allungarla in avanti. Fare alternativamente su entrambe le gambe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dopo aver completato questo riscaldamento, si pu\u00f2 fare un altro esercizio leggero post parto:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Posizione iniziale &#8211; sdraiati sulla schiena, gambe piegate alle ginocchia.<\/li>\n\n\n\n<li>Le ginocchia devono toccarsi l&#8217;una con l&#8217;altra.<\/li>\n\n\n\n<li>Scivolando con i piedi sul pavimento o sul letto, raddrizzare lentamente le gambe cercando di non separare le ginocchia.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Il complesso degli esercizi postnatali include anche la <a href=\"https:\/\/momslab.app\/blog\/dyhatelnaa-joga\/\" target=\"_blank\" rel=\"noreferrer noopener\">ginnastica respiratoria<\/a>. In questa sezione quasi non ci sono restrizioni per le puerpere. Pu\u00f2 essere eseguita sdraiati o in un&#8217;altra posizione, a seconda dell&#8217;esercizio. La ginnastica respiratoria non solo aiuta a riprendersi dopo il parto (tra l&#8217;altro, aiuta principalmente i muscoli addominali e del pavimento pelvico), ma sviluppa anche l&#8217;abitudine a respirare correttamente in 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=\"Ginnastica 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\">I benefici della ginnastica dopo il parto<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Fare ginnastica dopo il parto, se eseguita correttamente, offre benefici inestimabili per la salute della giovane mamma. Dunque, iniziare presto gli esercizi di ginnastica terapeutica garantir\u00e0:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Una pulizia pi\u00f9 rapida dell&#8217;utero.<\/li>\n\n\n\n<li>Recupero del sistema nervoso: miglioramento del sonno, dell&#8217;appetito, dell&#8217;umore.<\/li>\n\n\n\n<li>Rinforzo dei muscoli addominali profondi.<\/li>\n\n\n\n<li>Prevenzione della trombosi.<\/li>\n\n\n\n<li>Preparazione per sforzi pi\u00f9 intensi dopo il recupero definitivo.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Nel <a href=\"https:\/\/momslab.app\/\">corso online<\/a> accessibile liberamente \u00e8 presentato un esercizio post parto che aiuter\u00e0 nel recupero. Inoltre, abbiamo un allenatore qualificato che proporr\u00e0 il suo programma di recupero post parto.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Esercizi fisici nel periodo postnatale Anche se la gravidanza non \u00e8 una malattia, la sua logica conclusione &#8211; il parto &#8211; provoca un forte indebolimento&#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":[676],"tags":[],"class_list":["post-9205","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mamme-dopo-il-parto-it"],"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>Ginnastica post-parto - esercizi leggeri | MomsLab<\/title>\n<meta name=\"description\" content=\"Fare ginnastica dopo il parto \u00e8 una procedura altamente raccomandata. 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