¡Echa un vistazo al vídeo, son sólo dos minutos y es información muy valiosa si estás embarazada!
The “Colegio Profesional de Fisioterapeutas de la Comunidad de Madrid (CPFCM)” has created that video offering important advice to pregnant women. Give a look!!
- By attending antenatal classes you will learn pelvic movements, stretching exercises, dilation positions, breathing and relaxing techniques and also how to take care and prepare your pelvic floor for the birth. (if you are interested in English antenatal classes visit www.pregnantbarcelona.com)
- If you do perineal massage from the 34th week of pregnancy you will minimize any pelvic floor damage (it is better if you have been guided, at least once, by a specialized physiotherapist).
- Be active during your pregnancy to improve blood circulation, posture and fitness for the birth.
- It is recommended to sleep on your left side, using pillows between the knees and under the belly (the breastfeeding one can be very useful!) to be more comfortable, you will rest better.
After birth advice:
- During the postpartum quarantine do not exert yourself or carry weight, try to avoid standing for long periods of time and avoid lying face down to facilitate the womb recovering.
- After the postpartum quarantine a specialized physiotherapist may visit you to check your pelvic floor. If you are having problems such as urinary or faecal incontinence, constipation or sexual dysfunction this professional can help you.
- If everything is fine, doing preventive exercises such as hypopressives may help you to reinforce your abdominal muscles and the pelvic floor. Visit www.pregnantbarcelona.com to find out more about them!
- Place the crib, the tub or the stroller in a proper height to avoid forced positions or overstraining.
- While breastfeeding, use pillows to disperse the weight of your baby and always be comfortable. Pay attention to not raise your shoulders.
- Avoid doing abdominal crunches as they can damage your pelvic floor.
- Ask your physiotherapist what kind of physical exercise you can do and when you can start it.