{"componentChunkName":"component---src-components-article-page-article-page-gatsby-container-tsx","path":"/es/articulos/ciclo-menstrual/estrechez-vaginal-mitos-consejos-y-lo-que-necesitas-saber-sobre-el-suelo-pelvico","result":{"data":{"articleNode":{"id":"3qwNSmWUJWwueGkske80O6","title":"\"Estrechez\" vaginal: mitos y todo lo que necesitas saber sobre el suelo pélvico","subtitle":null,"seoMetaTitle":"¿\"Estrechez\" vaginal? Mitos y todo lo que necesitas saber","seoMetaDescription":"Todo lo que necesitas saber sobre los ejercicios kegel y tu suelo pélvico","openGraphTitle":"¿\"Estrechez\" vaginal? Mitos y todo lo que necesitas saber","openGraphDescription":"Todo lo que necesitas saber sobre los ejercicios kegel y tu suelo pélvico","slug":"ciclo-menstrual/estrechez-vaginal-mitos-consejos-y-lo-que-necesitas-saber-sobre-el-suelo-pelvico","artCredits":"Ilustración: Katrin Friedmann","publishDate":"2016-04-28T00:00+01:00","updatedAt":"2026-03-30T11:08:25.336Z","createdAt":"2017-11-07T10:06:43.108Z","locale":"es","authors":[{"id":"53XXDZWUHSYKw4IQukGcG","name":"Anna Druet, BA","headline":"Gerente de Ciencia y Educación","slug":"anna-druet","twitter":null,"locale":"es","profileImage":{"id":"hOkf6TtNjqK8cwKY6uk0O","description":"portrait of anna druet","file":{"contentType":"image/png","url":"//images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/2cb3a50f21805247c07a646d0340d3b3/Anna_Druet.png"},"gatsbyImageData":{"images":{"sources":[{"srcSet":"https://images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/2cb3a50f21805247c07a646d0340d3b3/Anna_Druet.png?w=225&h=225&q=50&fm=webp 225w,\nhttps://images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/2cb3a50f21805247c07a646d0340d3b3/Anna_Druet.png?w=450&h=450&q=50&fm=webp 450w,\nhttps://images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/2cb3a50f21805247c07a646d0340d3b3/Anna_Druet.png?w=900&h=900&q=50&fm=webp 900w","sizes":"(min-width: 900px) 900px, 100vw","type":"image/webp"}],"fallback":{"src":"https://images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/2cb3a50f21805247c07a646d0340d3b3/Anna_Druet.png?w=900&h=900&q=50&fm=png","srcSet":"https://images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/2cb3a50f21805247c07a646d0340d3b3/Anna_Druet.png?w=225&h=225&q=50&fm=png 225w,\nhttps://images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/2cb3a50f21805247c07a646d0340d3b3/Anna_Druet.png?w=450&h=450&q=50&fm=png 450w,\nhttps://images.ctfassets.net/juauvlea4rbf/hOkf6TtNjqK8cwKY6uk0O/2cb3a50f21805247c07a646d0340d3b3/Anna_Druet.png?w=900&h=900&q=50&fm=png 900w","sizes":"(min-width: 900px) 900px, 100vw"}},"layout":"constrained","backgroundColor":"#f8f8f8","width":900,"height":900}}}],"reviewers":null,"editors":null,"featuredImage":{"description":"Una colchoneta azul parcialmente desplegada","file":{"contentType":"image/png","url":"//images.ctfassets.net/juauvlea4rbf/5cFMVe7Kc0ay8CKGUemCWu/145a8c7e05f64ce814f876a6618fd677/Myths-of-Vaginal-Tightness_2x.png"},"gatsbyImageData":{"images":{"sources":[{"srcSet":"https://images.ctfassets.net/juauvlea4rbf/5cFMVe7Kc0ay8CKGUemCWu/145a8c7e05f64ce814f876a6618fd677/Myths-of-Vaginal-Tightness_2x.png?w=240&h=120&q=50&fm=webp 240w,\nhttps://images.ctfassets.net/juauvlea4rbf/5cFMVe7Kc0ay8CKGUemCWu/145a8c7e05f64ce814f876a6618fd677/Myths-of-Vaginal-Tightness_2x.png?w=480&h=240&q=50&fm=webp 480w,\nhttps://images.ctfassets.net/juauvlea4rbf/5cFMVe7Kc0ay8CKGUemCWu/145a8c7e05f64ce814f876a6618fd677/Myths-of-Vaginal-Tightness_2x.png?w=960&h=480&q=50&fm=webp 960w,\nhttps://images.ctfassets.net/juauvlea4rbf/5cFMVe7Kc0ay8CKGUemCWu/145a8c7e05f64ce814f876a6618fd677/Myths-of-Vaginal-Tightness_2x.png?w=1920&h=960&q=50&fm=webp 1920w","sizes":"(min-width: 960px) 960px, 100vw","type":"image/webp"}]},"layout":"constrained","backgroundColor":"#68b8c8","width":960,"height":480}},"openGraphImage":{"description":"Una colchoneta azul parcialmente desplegada","file":{"url":"//images.ctfassets.net/juauvlea4rbf/5cFMVe7Kc0ay8CKGUemCWu/145a8c7e05f64ce814f876a6618fd677/Myths-of-Vaginal-Tightness_2x.png"}},"sectionDivider":null,"featuredVideoURL":null,"category":{"id":"3wduc6IDfCqCJDDFDXKBwB","slug":"anatomia","title":"Anatomía","color":null,"description":{"description":"Articles about Anatomy."},"parentCategory":{"title":"Ciclo Menstrual","slug":"ciclo-menstrual"},"locale":"es"},"body":{"body":"*Traducción: Kenny Rafael Delgado Arismendi\n\nBíceps, tríceps... ¿y tu __suelo pélvico__? Cuando se piensa en hacer ejercicio, es fácil olvidar algunos músculos internos importantes. El suelo pélvico es un grupo de músculos y ligamentos que sostienen los órganos de la pelvis: el útero, la vejiga y el intestino. Fortalecer el suelo pélvico no hará que te parezcas a Michelle Obama, pero es importante para tu salud a largo plazo.\n\nCuando el suelo pélvico es fuerte, los órganos están bien apoyados y firmemente en su lugar. Piensa en los pesados muebles de su cocina sentados en el suelo de madera, en lugar de sentarse en un suelo hecho de almohadas. El suelo pélvico suele ser fuerte cuando somos jóvenes y se debilita a medida que envejecemos (1). También puede ser forzado por el parto vaginal, la [menopausia](https://helloclue.com/es/articulos/ciclo-a-z/lo-que-debes-saber-sobre-la-menopausia-y-la-perimenopausia), ciertas cirugías, aumento de peso, levantamiento de peso, tos crónica y empujar debido al estreñimiento (1,2,3).\n\nUn suelo pélvico débil puede hacer que los órganos se desplacen. Esto puede provocar incontinencia: problemas para controlar la vejiga o, más raramente, el intestino. También puede provocar una condición común llamada \"prolapso pélvico\", en la que uno o más órganos pélvicos comienzan a caer dentro de la cavidad pélvica.\n\nMientras que el prolapso leve no causa síntomas en todos, otros experimentarán cosas como abultamiento vaginal, dolor y molestias sexuales que pueden requerir tratamiento (1,4,5). Se ha demostrado que ciertas medidas preventivas y ejercicios son muy útiles para evitar (o mejorar) los síntomas relacionados con un suelo pélvico débil, y para ayudar a evitar tratamientos como los medicamentos o la cirugía en el futuro (6).\n\n__Qué puedes hacer:__\n\n### 1. Evitar los factores de estrés\n\nMantener el suelo pélvico fuerte es más fácil cuando se limita el esfuerzo innecesario. Aquí hay algunos hábitos preventivos para incorporar a su rutina:\n\n- Coma una dieta saludable alta en fibra para reducir la posibilidad de estreñimiento frecuente.\n- En cuclillas, no te sientes, cuando tengas una evacuación intestinal.\n- Estar en cuclillas permite que el músculo encargado del control de los intestinos (el puborrectal) se relaje completamente.\n- Cuando nuestras rodillas están a 90 grados, este músculo se mantiene parcialmente comprometido.\n- Las personas que usan la posición en cuclillas minimizan el esfuerzo y tardan un tercio del tiempo en defecar.\n- Aprende a levantar cosas pesadas correctamente.\n- Mantén un peso saludable. (7-9)\n\n## 2. Ejercicios de fortalecimiento\n\nEl ejercicio del suelo pélvico es la principal forma de mantener el suelo pélvico fuerte y sano. Para encontrar los músculos del suelo pélvico, intenta contraer la vagina y el recto, dejando el abdomen, los muslos y las nalgas relajados. Esta sensación de \"succión\" es que tus músculos pélvicos están ocupados. No olvides respirar. Una vez que te acostumbres a trabajar los músculos del suelo pélvico, prueba estos ejercicios:\n\n__Kegels:__ Seguramente has oído hablar de los kegels - son una lengua vernácula común desde que Samantha de \"Sex in the City\" los hizo en un bar de cócteles hace dieciséis años. Un kegel es la acción de trabajar con los músculos del suelo pélvico, sosteniéndolos durante 5-10 segundos y soltándolos. Esto se hace unas 5-10 veces seguidas, unas cuantas veces al día. Una app de kegel es una gran manera de recordarse a sí mismo hacer sus kegels durante el día. Nos gusta la aplicación \"[Kegel Trainer](https://itunes.apple.com/gb/app/kegel-trainer-pelvic-floor/id578148339?mt=8)\".\n\n__Fortalecimiento del núcleo (*core*):__ El suelo pélvico es parte de un grupo más grande de músculos llamados \"núcleo\" (*core*, del inglés). Mantener todo el músculo central tonificado, junto con los muslos y los glúteos, podría ser la mejor opción para la salud del suelo pélvico; sin embargo, las investigaciones al respecto aún no están claras (5, 10). Ejercicios como el yoga, el pilates o las sentadillas que involucran a todo el núcleo pueden ayudar a mantener estos músculos fuertes.\n\n__Pesos vaginales:__ También conocidos como \"conos\" vaginales, son pequeñas pesas con extremos bulbosos que se colocan en el interior de la vagina (un extremo dentro y otro fuera). Cuando se inserta el peso, la vagina se contrae naturalmente para sostenerlo. Esto se llama una contracción \"pasiva\". Los pesos vaginales se usan por períodos cortos de tiempo hasta varias veces al día. La frecuencia de su uso dependerá de su peso y de sus objetivos.\n\nLa frecuencia con la que realice cualquiera de estos ejercicios depende de algunos factores diferentes. Es posible que deses desarrollar más músculo si acabas de tener un bebé, si tienes incontinencia urinaria, si eres postmenopáusica o tienes un mayor riesgo de tener un suelo pélvico débil por cualquier motivo. Para cada uno de estos ejercicios es una buena idea empezar despacio al principio, ya que el exceso de ejercicio puede causar fatiga muscular.\n\n## 3. Contrarrestar las contracciones\nEs útil establecer el hábito de contrarrestar cualquier actividad que tensione el suelo pélvico, cuando no se puede evitar. Podrías intentar hacer un poco de ejercicio del suelo pélvico...\n\n- Después de cada viaje \"difícil\" al baño.\n- Después de toser o estornudar.\n- Después de levantar algo pesado.\n\n## Mitos sobre la \"estrechez\" vaginal y el placer\nHa habido muchos mensajes culturales que han llevado a la gente a considerar la \"estrechez\" (vs. \"soltura\") de sus vaginas como algo central para el placer sexual - las cremas, los regímenes de ejercicio y las cirugías pregonan el beneficio de una vagina \"ideal\". Pero, ¿ideal para quién? \n\n> Muchas de estas afirmaciones son problemáticas, científicamente infundadas y predominantemente basadas en el mito (11,12).\n\n[La vagina](https://helloclue.com/es/articulos/ciclo-a-z/datos-esenciales-sobre-la-vagina) está hecha de un tejido altamente elástico, apoyado por una serie de músculos mayormente horizontales en el suelo pélvico. La longitud y el ancho del canal vaginal no muscular varía ligeramente de una persona a otra (13). Su tamaño y forma también es dinámico y cambia a lo largo del ciclo. Este tejido vaginal puede estirarse y luego volver al mismo tamaño. Puede cambiar ligeramente a medida que envejeces y después del parto, pero la mayoría de los cambios que se sienten son más probables debido a los cambios en los músculos del suelo pélvico (14). __Las [copas menstruales](https://helloclue.com/es/articulos/ciclo-a-z/la-copa-menstrual-me-ayudo-a-conocer-mejor-a-mi-cuerpo-y-mi-feminidad), los [tampones](https://helloclue.com/es/articulos/cultura/tampones-preguntas-y-malentendidos) y las relaciones sexuales con penetración frecuente tienen pocas probabilidades de cambiar el tamaño de la vagina, o de tener un impacto en el placer sexual__ (13-15).\n\nLa sensación de \"estrechez\" durante el sexo está determinada principalmente por los músculos del suelo pélvico alrededor de la vagina (16), pero no siempre de la manera que se podría pensar. Estos músculos se contraen y relajan dependiendo de lo excitado que estés. Cuando te sientes excitada, los músculos se relajan, haciendo que tu espacio vaginal sea menos estrecho, o \"más suelto\" (17). Cuando te sientes ansioso, los músculos se comprometen más y se \"tensan\".\n\nEn lugar de concentrarse en el tamaño, la mayoría de la gente está mejor considerando factores que son más importantes para el placer sexual, como [la excitación](https://helloclue.com/es/articulos/ciclo-a-z/mojarse-secrecion-flujo-cervical-y-lubricacion-sexual) y la lubricación (15,16). Es más probable que el suelo pélvico influya en el sexo si alguien acaba de tener un bebé o si se encuentra en una fase posterior de la vida, cuando recuperar fuerzas puede ayudar a que se sienta de vuelta a su norma personal—todavía se necesita más investigación al respecto (14,18). Un suelo pélvico sano también puede influir en el sexo al prevenir el prolapso y la incontinencia.\n"},"bodyRichText":{"raw":"{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"italic\"}],\"value\":\"*Traducción: Kenny Rafael Delgado Arismendi\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Bíceps, tríceps... ¿y \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"tu suelo pélvico\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\"? Cuando se piensa en hacer ejercicio, es fácil olvidar algunos músculos internos importantes. El suelo pélvico es un grupo de músculos y ligamentos que sostienen los órganos de la pelvis: el útero, la vejiga y el intestino. Fortalecer el suelo pélvico no hará que te parezcas a Michelle Obama, pero es importante para tu salud a largo plazo.Cuando el suelo pélvico es fuerte, los órganos están bien apoyados y firmemente en su lugar. Piensa en los pesados muebles de su cocina sentados \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"en el suelo de madera, en lugar de sentarse en un suelo hecho de almohadas. El suelo pélvico suele ser fuerte cuando somos jóvenes y se debilita a medida que envejecemos (1). También puede ser forzado por el parto vaginal, la \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"3c9JIRfqeq0mTgW4Wd76PQ\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"menopausia\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", ciertas cirugías, aumento de peso, \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"2ZXiKGYdagqEYUSYKWGuW4\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"levantamiento de peso\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", tos crónica y empujar debido al estreñimiento (1,2,3).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"yXt1BKkYFJZQuouvxbVVZ\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Un suelo pélvico débil puede hacer que los órganos se desplacen. Esto puede provocar incontinencia: problemas para controlar la vejiga o, más raramente, el intestino. También puede provocar una condición común llamada \\\"prolapso pélvico\\\", en la que uno o más órganos pélvicos comienzan a caer dentro de la cavidad pélvica.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Mientras que el prolapso leve no causa síntomas en todos, otros experimentarán cosas como abultamiento vaginal, dolor y molestias sexuales que pueden requerir tratamiento (1,4,5). Se ha demostrado que ciertas medidas preventivas y ejercicios son muy útiles para evitar (o mejorar) los síntomas relacionados con un suelo pélvico débil, y para ayudar a evitar tratamientos como los medicamentos o la cirugía en el futuro (6).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Qué puedes hacer:\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"1. Evitar los factores de estrés\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Mantener el suelo pélvico fuerte es más fácil cuando se limita el esfuerzo innecesario. Aquí hay algunos hábitos preventivos para incorporar a su rutina:\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Coma una \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"KUnrtX0g7y5D6Nvr9Pe69\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"dieta saludable\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" alta en fibra para reducir la posibilidad de estreñimiento frecuente.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"En cuclillas, no te sientes, cuando tengas una evacuación intestinal.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Estar en cuclillas permite que el músculo encargado del control de los intestinos (el puborrectal) se relaje completamente.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Cuando nuestras rodillas están a 90 grados, este músculo se mantiene parcialmente comprometido.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Las personas que usan la posición en cuclillas minimizan el esfuerzo y tardan un tercio del tiempo en defecar.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Aprende a levantar cosas pesadas correctamente.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Mantén un peso saludable. (7-9)\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"unordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"2. Ejercicios de fortalecimiento\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"El ejercicio del suelo pélvico es la principal forma de mantener el suelo pélvico fuerte y sano. Para \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"1xzASl7TDCk08GyUMyKkuU\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"encontrar los músculos del suelo pélvico\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", intenta contraer la vagina y el recto, dejando el abdomen, los muslos y las nalgas relajados. Esta sensación de \\\"succión\\\" es que tus músculos pélvicos están ocupados. No olvides respirar. Una vez que te acostumbres a trabajar los músculos del suelo pélvico, prueba estos ejercicios:\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"Kegels:\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" Seguramente has oído hablar de los kegels - son una lengua vernácula común desde que Samantha de \\\"Sex in the City\\\" los hizo en un bar de cócteles hace dieciséis años. Un kegel es la acción de trabajar con los músculos del suelo pélvico, sosteniéndolos durante 5-10 segundos y soltándolos. Esto se hace unas 5-10 veces seguidas, unas cuantas veces al día. Una app de kegel es una gran manera de recordarse a sí mismo hacer sus kegels durante el día. Nos gusta la aplicación \\\"\",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://apps.apple.com/gb/app/kegel-trainer-pelvic-floor/id578148339\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Kegel Trainer\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\"\\\".\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"Fortalecimiento del núcleo (*core*):\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" El suelo pélvico es parte de un grupo más grande de músculos llamados \\\"núcleo\\\" (*\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"italic\"}],\"value\":\"core\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\"*, del inglés). Mantener todo el músculo central tonificado, junto con los muslos y los glúteos, podría ser la mejor opción para la salud del suelo pélvico; sin embargo, las investigaciones al respecto aún no están claras (5, 10). Ejercicios como \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"3a7oV0Q8ViWO6i2E6QiUE\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"el yoga\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", el pilates o las sentadillas que involucran a todo el núcleo pueden ayudar a mantener estos músculos fuertes.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"Pesos vaginales: \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\"También conocidos como \\\"conos\\\" vaginales, son pequeñas pesas con extremos bulbosos que se colocan en el interior de la vagina (un extremo dentro y otro fuera). Cuando se inserta el peso, la vagina se contrae naturalmente para sostenerlo. Esto se llama una contracción \\\"pasiva\\\". Los pesos vaginales se usan por períodos cortos de tiempo hasta varias veces al día. La frecuencia de su uso dependerá de su peso y de sus objetivos.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"unordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"La frecuencia con la que realice cualquiera de estos ejercicios depende de algunos factores diferentes. Es posible que deses desarrollar más músculo si acabas de tener un bebé, si tienes incontinencia urinaria, si eres postmenopáusica o tienes un mayor riesgo de tener un suelo pélvico débil por cualquier motivo. Para cada uno de estos ejercicios es una buena idea empezar despacio al principio, ya que el exceso de ejercicio puede causar fatiga muscular.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"3. Contrarrestar las contracciones\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Es útil establecer el hábito de contrarrestar cualquier actividad que tensione el suelo pélvico, cuando no se puede evitar. Podrías intentar hacer un poco de ejercicio del suelo pélvico...\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Después de cada viaje \\\"difícil\\\" al baño.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Después de toser o estornudar.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Después de levantar algo pesado.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"unordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Mitos sobre la \\\"estrechez\\\" vaginal y el placer\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Ha habido muchos mensajes culturales que han llevado a la gente a considerar la \\\"estrechez\\\" (vs. \\\"soltura\\\") de sus vaginas como algo central para el \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"4dDlouHvzuUncUagI7wZuF\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"placer sexual\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" - las cremas, los regímenes de ejercicio y las cirugías pregonan el beneficio de una vagina \\\"ideal\\\". Pero, ¿ideal para quién? \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Muchas de estas afirmaciones son problemáticas, científicamente infundadas y predominantemente basadas en el mito (11,12).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"blockquote\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"291feMVaXmEWbIMPjvATT5\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"5l4eZwDEJOQEOk6wEIWE8q\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"La vagina\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" está hecha de un tejido altamente elástico, apoyado por una serie de músculos mayormente horizontales en el suelo pélvico. La longitud y el ancho del canal vaginal no muscular varía ligeramente de una persona a otra (13). Su tamaño y forma también es dinámico y cambia a lo largo del ciclo. Este tejido vaginal puede estirarse y luego volver al mismo tamaño. Puede cambiar ligeramente a medida que envejeces y después del parto, pero la mayoría de los cambios que se sienten son más probables debido a los cambios en los músculos del suelo pélvico (14). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Las \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"X3Dkma9HEcCcU20yEWGcm\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"copas menstruales\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", los \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"3WjYTmJ96UmuYK2MciCyU0\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"tampones\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" y las relaciones sexuales con penetración frecuente tienen pocas probabilidades de cambiar el tamaño de la vagina, o de tener un impacto en el placer sexual (13-15).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"blockquote\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"La sensación de \\\"estrechez\\\" durante el sexo está determinada principalmente por los músculos del suelo pélvico alrededor de la vagina (16), pero no siempre de la manera que se podría pensar. Estos músculos se contraen y relajan dependiendo de lo excitado que estés. Cuando te sientes excitada, los músculos se relajan, haciendo que tu espacio vaginal sea menos estrecho, o \\\"más suelto\\\" (17). Cuando te sientes ansioso, los músculos se comprometen más y se \\\"tensan\\\".\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"En lugar de concentrarse en el tamaño, la mayoría de la gente está mejor considerando factores que son más importantes para el \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"4dDlouHvzuUncUagI7wZuF\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"placer sexual\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", como \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"6sWaZJiCkMWQM42ksQWc4A\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"la excitación\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" y la lubricación (15,16). Es más probable que el suelo pélvico influya en el sexo si alguien acaba de tener un bebé o si se encuentra en una fase posterior de la vida, cuando recuperar fuerzas puede ayudar a que se sienta de vuelta a su norma personal—todavía se necesita más investigación al respecto (14,18). Un suelo pélvico sano también puede influir en el sexo al prevenir el prolapso y la incontinencia.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"5FzJsm5n8dmDvSQkri33DC\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"document\"}","references":[{"__typename":"ContentfulArticle","contentful_id":"3c9JIRfqeq0mTgW4Wd76PQ","title":"¿Qué es la perimenopausia?","slug":"ciclo-a-z/lo-que-debes-saber-sobre-la-menopausia-y-la-perimenopausia","sys":{"contentType":{"sys":{"type":"Link","id":"featuredImage","linkType":"ContentType"}},"type":"Entry"}},{"__typename":"ContentfulArticle","contentful_id":"2ZXiKGYdagqEYUSYKWGuW4","title":"Cómo tu ciclo menstrual afecta el entrenamiento de 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(y cómo tener uno)"}},{"__typename":"ContentfulArticle","contentful_id":"5l4eZwDEJOQEOk6wEIWE8q","title":"Datos esenciales sobre la vagina","slug":"ciclo-a-z/datos-esenciales-sobre-la-vagina","sys":{"contentType":{"sys":{"type":"Link","id":"featuredImage","linkType":"ContentType"}},"type":"Entry"}},{"__typename":"ContentfulArticle","contentful_id":"X3Dkma9HEcCcU20yEWGcm","title":"Cómo usar una copa menstrual","slug":"tampones-compresas-y-mas/como-usar-una-copa-menstrual","sys":{"contentType":{"sys":{"type":"Link","id":"featuredImage","linkType":"ContentType"}},"type":"Entry"}},{"__typename":"ContentfulArticle","contentful_id":"3WjYTmJ96UmuYK2MciCyU0","title":"Tampones: preguntas y malentendidos","slug":"cultura/tampones-preguntas-y-malentendidos","sys":{"contentType":{"sys":{"type":"Link","id":"featuredImage","linkType":"ContentType"}},"type":"Entry"}},{"__typename":"ContentfulArticle","contentful_id":"6sWaZJiCkMWQM42ksQWc4A","title":"\"Mojarse\": secreción, flujo cervical y lubricación sexual","slug":"ciclo-a-z/mojarse-secrecion-flujo-cervical-y-lubricacion-sexual","sys":{"contentType":{"sys":{"type":"Link","id":"featuredImage","linkType":"ContentType"}},"type":"Entry"}},{"__typename":"ContentfulCustomBlock","contentful_id":"5FzJsm5n8dmDvSQkri33DC","name":"NewsletterPage","microcopies":[{"key":"CustomBlock.NewsletterPage.seoTitle","value":{"value":"Clue: Date de alta en nuestro newsletter de salud menstrual"}},{"key":"CustomBlock.NewsletterPage.seoDescription","value":{"value":"helloclue.com is here to help close the female health knowledge gap—with accessible, serious, scientific, and empathetic information about the menstrual cycle. Keep up with us by subscribing to our monthly menstrual health newsletter."}}],"assets":null}]},"references":{"references":"1. Rortveit G, Brown JS, Thom DH, Van Den Eeden SK, Creasman JM, Subak LL.\nSymptomatic pelvic organ prolapse: prevalence and risk factors in a\npopulation-based, racially diverse cohort. Obstetrics & Gynecology. 2007 Jun\n1;109(6):1396–403.\n2. Altman D, Forsman M, Falconer C, Lichtenstein P. Genetic influence on stress urinary incontinence and pelvic organ prolapse. European urology. 2008 Oct 31;54(4):918–23.\n3. Jelovsek JE, Maher C, Barber MD. Pelvic organ prolapse. The Lancet. 2007 Mar 30;369(9566):1027–38.\n4.  Nygaard I, Bradley C, Brandt D, Women’s Health Initiative. Pelvic organ prolapse in older women: prevalence and risk factors. Obstetrics & Gynecology. 2004 Sep 1;104(3):489–97.\n5.  Sapsford RR, Hodges PW. Contraction of the pelvic floor muscles during abdominal maneuvers. Archives of physical medicine and rehabilitation. 2001 Aug 31;82(8):1081–8.\n6. Bø K. Pelvic floor muscle training in treatment of female stress urinary\nincontinence, pelvic organ prolapse and sexual dysfunction. World journal of\nurology. 2012 Aug 1;30(4):437–43.\n7. Jelovsek JE, Maher C, Barber MD. Pelvic organ prolapse. The Lancet. 2007 Mar 30;369(9566):1027–38.\n8. Arya LA, Novi JM, Shaunik A, Morgan MA, Bradley CS. Pelvic organ prolapse, constipation, and dietary fiber intake in women: a case-control study. American journal of obstetrics and gynecology. 2005 May 31;192(5):1687–91.\n9. Sikirov D. Comparison of straining during defecation in three positions: results and implications for human health. Digestive diseases and sciences. 2003 Jul 1;48(7):1201–5.\n10. Culligan PJ, Scherer J, Dyer K, Priestley JL, Guingon-White G, Delvecchio D, Vangeli M. A randomized clinical trial comparing pelvic floor muscle training to a Pilates exercise program for improving pelvic muscle strength. International urogynecology journal. 2010 Apr 1;21(4):401–8.\n11. Braun V, Kitzinger C. The perfectible vagina: Size matters. Culture, Health & Sexuality. 2001 Jan 1;3(3):263–77.\n12. Barnhart KT, Izquierdo A, Pretorius ES, Shera DM, Shabbout M, Shaunik A.\nBaseline dimensions of the human vagina. Human Reproduction. 2006 Jun 1;21(6):1618–22.\n13. Pendergrass PB, Reeves CA, Belovicz MW, Molter DJ, White JH. The shape and dimensions of the human vagina as seen in three-dimensional vinyl polysiloxane casts. Gynecologic and obstetric investigation. 1996 Jul 1;42(3):178–82.\n14. Farage M, Maibach H. Lifetime changes in the vulva and vagina. Archives of gynecology and obstetrics. 2006 Jan 1;273(4):195–202.\n15. Schimpf MO, Harvie HS, Omotosho TB, Epstein LB, Jean-Michel M, Olivera CK, Rooney KE, Balgobin S, Ibeanu OA, Gala RB, Rogers RG. Does vaginal size impact sexual activity and function?. International urogynecology journal. 2010 Apr 1;21(4):447–52.\n16. Weber AM, Walters MD, Piedmonte MR. Sexual function and vaginal anatomy in women before and after surgery for pelvic organ prolapse and urinary incontinence. American journal of obstetrics and gynecology. 2000 Jun 30;182(6):1610–5.\n17. Meston CM, Levin RJ, Sipski ML, Hull EM, Heiman JR. Women’s orgasm. Annual review of sex research. 2004 Mar 1;15(1):173–257.\n18. Lukacz ES, Lawrence JM, Contreras R, Nager CW, Luber KM. Parity, mode of\ndelivery, and pelvic floor disorders. 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