{"id":1732,"date":"2016-11-07T00:00:00","date_gmt":"2016-11-07T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/mama-on-the-move\/"},"modified":"2016-11-07T00:00:00","modified_gmt":"2016-11-07T07:00:00","slug":"mama-en-movimiento","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/mama-on-the-move\/","title":{"rendered":"Mam\u00e1 en movimiento"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u00bfGestando? \u00bfEsperando? \u00bfPanza en el horno? No importa c\u00f3mo lo llames, muchas mujeres est\u00e1n embarazadas y se preguntan si pueden hacer ejercicio mientras sus vientres crecen. A pesar de que trabajo con mujeres embarazadas a diario, me sent\u00ed insegura sobre lo que deb\u00eda y no deb\u00eda hacer durante mi primer embarazo en lo que respecta a mi propio cuerpo. Realmente quer\u00eda mantenerme en forma y activa, pero sin hacer nada que pudiera perjudicar a mi beb\u00e9 o a m\u00ed a largo plazo. As\u00ed que aqu\u00ed, destilado en pr\u00e1cticos puntos clave para ti, est\u00e1 lo que encontr\u00e9, a lo que me he adherido y lo que recomiendo a mis pacientes.<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Cons\u00faltalo primero con tu m\u00e9dico. Si tienes una condici\u00f3n m\u00e9dica que el ejercicio podr\u00eda empeorar o posiblemente da\u00f1ar a tu beb\u00e9, disfruta tus 10 meses de vacaciones de ejercicio y ten en cuenta que PUEDES recuperar tu forma f\u00edsica despu\u00e9s del parto.<\/li>\n\n\n<li>\u201cSi t\u00fa te sientes bien, tu beb\u00e9 se siente bien\u201d es uno de mis mantras. El Colegio Americano de Obstetricia y Ginecolog\u00eda (ACOG, por sus siglas en ingl\u00e9s) alguna vez recomend\u00f3 a las futuras madres mantener su ritmo card\u00edaco por debajo de 140 pulsaciones por minuto (BPM, por sus siglas en ingl\u00e9s). Esta recomendaci\u00f3n fue anulada en los a\u00f1os 90, pero de alguna manera las mam\u00e1s seguimos escuch\u00e1ndola hoy en d\u00eda. El ejercicio no solo no es malo para tu beb\u00e9, sino que en realidad le causa un \u201cbuen estr\u00e9s\u201d que puede ayudarle a sobrellevar el estr\u00e9s del parto.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Gu\u00edate por c\u00f3mo te sientes. Si puedes hablar y ejercitarte en un nivel de esfuerzo que te parezca bueno, tu beb\u00e9 deber\u00eda seguir recibiendo suficiente flujo sangu\u00edneo y ox\u00edgeno. Hay suficiente flujo sangu\u00edneo a la placenta para mantener breves periodos en la zona anaer\u00f3bica. Dicho esto, tu beb\u00e9 comenzar\u00e1 a recibir menos flujo sangu\u00edneo despu\u00e9s de unos 60 segundos de trabajo en la zona anaer\u00f3bica, as\u00ed que intenta mantener estos periodos cortos con una buena recuperaci\u00f3n entre ellos.<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>Estirar m\u00e1s no siempre es bueno. A menudo, cuando sentimos dolor, nuestro primer instinto es estirarnos. Durante el embarazo (especialmente si no es el primero), nuestros ligamentos se vuelven m\u00e1s el\u00e1sticos. Frecuentemente, nuestro dolor proviene de nuestros m\u00fasculos que entran en espasmo tratando de proteger las articulaciones. Por lo tanto, si est\u00e1s estirando una articulaci\u00f3n que ya est\u00e1 demasiado estirada, podr\u00edas causar m\u00e1s dolor en lugar de menos. El estiramiento suave puede ser \u00fatil, pero si experimentas un aumento del dolor al estirar, retrocede. \u00bfSigues con dolor? Esto podr\u00eda significar que necesitas ver a tu fisioterapeuta amigo favorito.<\/li>\n\n\n<li>\u00a1Haz tus Kegels! S\u00e9 que lo has o\u00eddo un mill\u00f3n de veces, pero los ejercicios de Kegel te protegen contra la incontinencia durante y despu\u00e9s del embarazo. Estos m\u00fasculos tambi\u00e9n mejoran el flujo sangu\u00edneo a tu suelo p\u00e9lvico, lo que fortalece los m\u00fasculos. Los m\u00fasculos m\u00e1s sanos son m\u00e1s resistentes durante el parto (es decir, menos traumatismo p\u00e9lvico por el nacimiento y menos problemas para recuperarse despu\u00e9s del parto).<\/li>\n\n\n<li>Tranquil\u00edzate con los abdominales. La separaci\u00f3n abdominal o \u201cdi\u00e1stasis de los rectos abdominales\u201d es com\u00fan durante y despu\u00e9s del embarazo. Las poblaciones con mayor riesgo de separaci\u00f3n abdominal durante el embarazo son aquellas que son realmente d\u00e9biles o realmente fuertes. Ser demasiado d\u00e9bil significa que el m\u00fasculo no tiene la integridad para tolerar el estiramiento que crea un beb\u00e9. Ser demasiado tenso significa que el m\u00fasculo es tan fuerte que en realidad causa una separaci\u00f3n en la fascia en el medio del abdomen. Tu mejor opci\u00f3n es contraer tus abdominales consciente y suavemente durante tus entrenamientos, pero espera para hacer abdominales, crunches, planchas, elevaciones de piernas, etc., hasta que te den el visto bueno para volver a hacer ejercicio despu\u00e9s del parto. Extra: Comienza a trabajar en Kegels y en hacer una suave contracci\u00f3n hacia adentro en el ombligo dentro de la semana posterior al parto. NO trabajes hasta sentir dolor con estos ejercicios. Si tienes buena coordinaci\u00f3n en estos m\u00fasculos profundos del core, probablemente estar\u00e1s segura para volver a usar los m\u00fasculos de tu \"six-pack\" y los oblicuos cuando llegue el momento.<\/li>\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">Estas pautas est\u00e1n dise\u00f1adas para ayudarte a mantenerte en forma durante tu embarazo y prepararte para regresar a todas tus actividades favoritas despu\u00e9s de que llegue tu beb\u00e9. \u00a1Mantente fuerte y a darle, hermanas!<\/p>\n\n\n<p class=\"wp-block-paragraph\">\u00bfPreguntas? Stephanie Drew es terapeuta f\u00edsica en Howard Head Sports Medicine en Edwards. Tambi\u00e9n es especialista certificada en salud de la mujer. Env\u00eda tus preguntas o comentarios por correo electr\u00f3nico a stephanie.drew@vvmc.com.<\/p>\n\n\n<p class=\"wp-block-paragraph\">SOBRE HOWARD HEAD SPORTS MEDICINE<br>www.HowardHead.com | (970) 476-1225<br>Howard Head Sports Medicine ofrece una variedad de servicios de fisioterapia y terapia ocupacional en 10 centros ubicados en los condados de Eagle y Summit. Con m\u00e1s de 50 terapeutas capacitados, los innovadores tratamientos de medicina deportiva de Howard Head y su equipo de \u00faltima generaci\u00f3n ayudan a las personas a retomar las actividades que les apasionan.<\/p>","protected":false},"excerpt":{"rendered":"<p>Gestating? Expecting? Bun in the oven? No matter what you call it many women are pregnant and wondering whether they can exercise while their bellies grow. Even though I work with pregnant women daily I felt unsure about what I should and shouldn&#8217;t do during my first pregnancy when it came to my own body&#8230;.<\/p>","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1732","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mama On The Move | Vail Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vailhealth.org\/es\/noticias\/mama-en-movimiento\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mama On The Move | Vail Health\" \/>\n<meta property=\"og:description\" content=\"Gestating? 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