Hola, qué tal? Me siguen llegando al correo día sí, día no, seguro me he suscrito sin darme cuenta, unos mails con ejercicios y consejos. En este caso me llega uno sobre suelo pélvico. Y claro, lo tengo que abrir, leer y re-leer.
No dudo que la intención siempre es buena, pero, es sabido ya que los ejercicios que generan presión en la cavidad abdominal NO BENEFICIAN AL SUELO PÉLVICO. Y aquí me encuentro otra vez con los “crunches”, la “plank”, el “bridge”, etc. (abdominales tradicionales, la plancha, el puente).
Claro está que en cada ejercicio le dice al lector “engage pelvic floor”, compromete el suelo pélvico, contrae. Pero, el lector ¿sabe hacer esto? ¿Sabe controlar este movimiento? Serán pocos los que lo hagan.
Por eso yo insisto en no hacer estos ejercicios hasta que tu faja abdominal esté totalmente re-programada. Sino, como se dice por ahí, sales de Guatemala y te metes en Guatepeor.
¿Para qué someternos a esta presión? Para qué arriesgarnos a un daño mayor si con ejercicios hipopresivos podemos trabajar el suelo pélvico sin ningún riesgo.
Entonces yo te propongo, unas sustituciones.
Crunch por Deméter asimétrico.
Puente de hombros por Afrodita.
Plancha por Maia o Gaia, incluso avanzada.
¿Qué te parece? ¿Te animas? Claro está, revisa el post sobre pautas posturales y respiratorias. Elongamos la musculatura en direcciones opuestas, toda la musculatura está activa. Decoaptamos las escápulas, y realizamos la apnea y vacío abdominal. Suelo pélvico, core, piernas, brazos, todo con sólo una práctica y sin ejercer presión. Ya sabes HIPO (baja) PRESIVO (presión). De eso se trata. No te presiones. Abrazos y ¡nos vemos pronto! ???
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