Cómo usar las bolas chinas para fortalecer el suelo pélvico

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¿Quieres hacer ejercicios con bolas chinas para fortalecer el suelo pélvico pero no sabes cómo? ¿Qué es mejor usar una o dos? ¿Cuánto tiempo debo utilizarlas? ¿Existe alguna contraindicación que deba saber antes de comenzar? Para empezar, quiero decirte que cualquier mujer sana en edad adulta y con un mínimo de fuerza en los músculos puede utilizarlas. No obstante, su uso está contraindicado en algunos casos.

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Bolas chinas para fortalecer el suelo pélvico

De manera general, solemos recomendar las bolas chinas para ejercitar el suelo pélvico de forma preventiva ante distintas situaciones tales como la planificación de un embarazo, la llegada de la menopausia, tras uno o varios partos, en casos de estreñimiento crónico, de sobrepeso u obesidad, para mujeres que cantan o instrumentistas de viento, para quienes practican deportes de impacto o hiperpresivos, para mujeres que suelen cargar peso y también para aquellas que vayan a someterse a una cirugía genitourinaria o una cirugía pélvica.

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No obstante, lo ideal es que consultes nuestro directorio de especialistas para que un fisioterapeuta valore si en tu caso es recomendable o no utilizar estos dispositvos. Y es que una duda muy común es si se pueden utilizar bolas chinas en caso de prolapso. Si es leve podríamos beneficiarnos su uso ya que tonificarán la musculatura del suelo pélvico y éste podrá ejercer mejor su función de sostén.

Sin embargo, no basta con utilizar estos mecanismos sino que habría que hacer un tratamiento más global. De ahí la importancia de visitar a un especialista que paute un plan concreto y específico para cada caso.

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Las bolas chinas para mejorar el suelo pélvico también se pueden utilizar de manera paralela a un tratamiento de fisioterapia, por ejemplo, en caso de incontinencia urinaria, de debilidad de esta musculatura, en la recuperación postparto y en disfunciones sexuales como falta de sensibilidad, disminución de la intensidad del orgasmo o problemas en la lubricación. Repito, de manera paralela al tratamiento de fisioterapia, porque ni son la única solución ni sirven para todas las mujeres.

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Contraindicaciones para el suelo pélvico

Ya hemos visto cómo fortalecer el suelo pélvico con bolas chinas en ciertos casos, si bien su uso está contraindicado en casos de hipertonía o dolor de la musculatura. Así pues, si al colocar las bolas sientes dolor, tanto en la introducción como cuando las llevas unos minutos puestas, la recomendación es que dejes de utilizarlas; también si padeces una infección genital o urinaria, ni durante la menstruación junto a tampones absorbentes.

En general, también se desaconsejan durante el embarazo, aunque durante esta etapa lo ideal es que visites a un fisioterapeuta y te indique si los ejercicios de suelo pélvico con bolas chinas son los más adecuados para este momento. Tampoco deben utilizarse durante la cuarentena ni durante las relaciones sexuales en la penetración, así como en las semanas posteriores a una cirugía genitourinaria o pélvica.

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Cómo usar bolas chinas para fortalecer el suelo pélvico

Medidas de las bolas chinas

Mi recomendación general es comenzar utilizando bolas de mayor diámetro y menor peso porque si la musculatura está muy debilitada la bola más pequeñita puede que salga con mayor facilidad. Sin embargo, si es más grande se acomodará mejor a nuestras paredes vaginales.

Materiales de grado médico

En cuanto a los materiales, es muy importante que las bolas chinas estén fabricadas a partir de unos estándares de calidad y de materiales de grado médico como la silicona. Nunca utilicéis bolas de las que desconfiéis sobre su procedencia o sobre su material, porque van a introducirse en la vagina.

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¿Usar una bola o dos juntas?

Recomendamos usar una única bola china y según el tratamiento o entrenamiento va progresando podrías utilizar dos. Así pues, para usar dos bolas simplemente hay que colocarlas en el soporte y usarlas a la vez.

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¿Con o sin cordón extractor?

No recomiendo empezar con una bola sin cordón porque a veces os habéis dado algún susto que otro por no encontrarla. No se va a perder en la vagina, pero en ocasiones os cuesta encontrarla para extraerla.

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[wcps id=»86175″]

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¿Cuánto tiempo se deben usar?

Recomiendo seguir la prescripción del fisioterapeuta de suelo pélvico que ha prescrito este entrenamiento; aunque de manera general podemos hablar de una pauta de utilización de 10-15 minutos dos veces a la semana para observar si eres capaz de mantener esa bola china en el interior de tu vagina. Simplemente colocarla, ponerte en movimiento y ver si se mantiene en el interior sin cerrar los músculos para sostenerla.

Cuando esto ocurre podríamos aumentar otros 10 minutos a razón semanal; aunque, si por el contrario, en estas primeras utilizaciones al cabo de unos minutos notas que la bola empieza a salir, la recolocamos en su posición y continuamos el movimiento.

En caso de que no hayas visitado a un fisioterapeuta lo que te recomiendo es que leas las instrucciones de cada dispositivo porque cada fabricante suele orientarnos en cuanto a los tiempos. Algunos indican que la pauta de utilización no debe exceder la hora de duración y otros nos invitan a utilizar las bolas para fortalecer el suelo pélvico hasta dos horas y media.

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Cómo hacer ejercicios de Kegel con bolas chinas

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La función de las bolas chinas es tonificar la musculatura del suelo pélvico sin necesidad de hacer ninguna contracción voluntaria.

No obstante, puedes realizar ejercicios de Kegel con ellas puestas y utiliza las bolas chinas de manera similar a cuando realizamos pesas con nuestros brazos.

De esta manera, contraeríamos el suelo pélvico de forma voluntaria con ese peso que ejerce la bola sobre los músculos.

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Ahora que ya sabes como hacer ejercicios con bolas chinas para fortalecer el suelo pélvico, ya no tienes excusa alguna para no empezar a tonificar su musculatura a modo preventivo para evitar en el futuro problemas mayores. No obstante, recuerda consultar con un profesional para que te aconseje el tratamiento o entrenamiento adecuado, y consúltanos si tienes alguna duda.

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