{"id":4139,"date":"2021-08-03T20:42:15","date_gmt":"2021-08-04T01:42:15","guid":{"rendered":"https:\/\/emilierobidas.com\/?p=4139"},"modified":"2021-08-04T09:35:17","modified_gmt":"2021-08-04T14:35:17","slug":"4-trucs-pour-debuter-ta-remise-en-forme-post-partum","status":"publish","type":"post","link":"https:\/\/emilierobidas.com\/4-trucs-pour-debuter-ta-remise-en-forme-post-partum\/","title":{"rendered":"4 trucs pour d\u00e9buter ta remise en forme post-partum"},"content":{"rendered":"\n<p><strong>J\u2019ai re\u00e7u quelques questions apr\u00e8s ma \u201cconfession\u201d sur mon retour \u00e0 l\u2019entra\u00eenement \u00e0 la suite de la naissance de Lili. C\u2019est ce qui m\u2019a inspir\u00e9 cet article par rapport \u00e0 la remise en forme post-partum. D\u00e9couvre des astuces pour reprendre l\u2019activit\u00e9 physique apr\u00e8s avoir accouch\u00e9.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>Le contenu de cet article ne remplace pas les recommandations d&#8217;un m\u00e9decin. J\u2019ai \u00e9t\u00e9 active au quotidien durant ma grossesse, jusqu\u2019\u00e0 mon accouchement, et je m\u2019entra\u00eene avec assiduit\u00e9 depuis huit ans. J\u2019ai aussi v\u00e9cu un accouchement naturel et sans complications. <strong>Chaque femme est unique, chaque grossesse est unique, chaque accouchement est unique, alors je t\u2019encourage fortement \u00e0 discuter avec ton professionnel de la sant\u00e9 avant de reprendre l\u2019entra\u00eenement.<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">T\u2019activer dans tes premiers jours en post-partum<\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Une activit\u00e9 physique de base comme la marche peut \u00eatre b\u00e9n\u00e9fique dans les jours qui suivent ton accouchement. Je ne te parle pas de longues sorties tr\u00e8s cardio, mais plut\u00f4t des blocs de 5-10 minutes, jusqu\u2019\u00e0 30 minutes, dans ton quartier.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cette simple activit\u00e9 physique peut t\u2019aider \u00e0 augmenter ton \u00e9nergie et \u00e0 r\u00e9duire ton stress. Elle pourrait aussi \u00eatre un facteur dans la <a href=\"https:\/\/www.acog.org\/womens-health\/faqs\/exercise-after-pregnancy\" target=\"_blank\" rel=\"noreferrer noopener\">pr\u00e9vention de la d\u00e9pression post-partum<\/a>, car le mouvement, en g\u00e9n\u00e9ral, aide \u00e0 lib\u00e9rer les \u201chormones bonheur\u201d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dans les premi\u00e8res semaines, donne le temps \u00e0 ton corps de r\u00e9cup\u00e9rer. Si tu retournes trop vite, trop intens\u00e9ment \u00e0 ta routine d\u2019entra\u00eenement r\u00e9guli\u00e8re, \u00e7a pourrait nuire \u00e0 ta gu\u00e9rison (interne) compl\u00e8te.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/emilierobidas.com\/wp-content\/uploads\/2021\/08\/Emilie-Lili_entrainement-819x1024.jpg\" alt=\"Emilie et Lili pr\u00eates pour l'entra\u00eenement post-partum!\" class=\"wp-image-4141\" width=\"431\" height=\"539\" srcset=\"https:\/\/emilierobidas.com\/wp-content\/uploads\/2021\/08\/Emilie-Lili_entrainement-819x1024.jpg 819w, https:\/\/emilierobidas.com\/wp-content\/uploads\/2021\/08\/Emilie-Lili_entrainement-240x300.jpg 240w, https:\/\/emilierobidas.com\/wp-content\/uploads\/2021\/08\/Emilie-Lili_entrainement-768x960.jpg 768w, https:\/\/emilierobidas.com\/wp-content\/uploads\/2021\/08\/Emilie-Lili_entrainement-1229x1536.jpg 1229w, https:\/\/emilierobidas.com\/wp-content\/uploads\/2021\/08\/Emilie-Lili_entrainement.jpg 1440w\" sizes=\"(max-width: 431px) 100vw, 431px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">D\u00e9buter ta remise en forme post-partum avec mod\u00e9ration<\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Quand ton m\u00e9decin te confirme que tu peux reprendre l\u2019activit\u00e9 physique, \u00e9viter de <em>rusher<\/em> et d\u2019y aller <em>all-in<\/em>. Reprends ta routine de fa\u00e7on graduelle et reste \u00e0 l\u2019\u00e9coute des signaux que ton corps t\u2019envoie. Tu peux, par exemple, recommencer tes exercices de musculation avec le poids de ton corps seulement ou utiliser des poids plus l\u00e9gers (10 lbs et moins).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Une autre fa\u00e7on d\u2019y aller progressivement est d\u2019augmenter l\u2019intensit\u00e9 de ton activit\u00e9 et sa dur\u00e9e selon ton niveau de confort. Tu peux aussi essayer le programme <a href=\"https:\/\/www.youtube.com\/watch?v=OvP6BA2fgk0\" target=\"_blank\" rel=\"noreferrer noopener\">Pre &amp; Post Natal Barre Blend<\/a> con\u00e7u sp\u00e9cialement pour les femmes enceintes\/nouvelles mamans. Les cours de type \u201cmaman &amp; b\u00e9b\u00e9\u201d (cardio-poussette, aqua-natal, etc.) sont aussi pens\u00e9s en fonction de ta nouvelle r\u00e9alit\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>En tout temps, si tu as des <em>red flags<\/em> (douleurs anormales, saignements, \u00e9tourdissements, fuites urinaires, etc.), arr\u00eate ton exercice. C\u2019est peut-\u00eatre le signe que tu pousses trop ton corps pour ce qu\u2019il est capable de donner \u00e0 ce moment. Prends \u00e7a relax pour quelques jours avant d\u2019essayer de nouveau, plus doucement. Si les sympt\u00f4mes persistent, consulte ton m\u00e9decin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T<em>u aimerais des conseils et du support pour entreprendre ta remise en forme post-natale? \u00c9cris-moi pour qu&#8217;on discute de tes objectifs et qu&#8217;on trouve la solution la mieux adapt\u00e9e \u00e0 tes besoins!<\/em><\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-white-color has-text-color\" href=\"https:\/\/emilierobidas.com\/formulaire-gymvirtuel\/\" target=\"_blank\" rel=\"noreferrer noopener\">J&#8217;ai besoin de conseils!<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Allaitement et entra\u00eenement<\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Si tu allaites ton b\u00e9b\u00e9, je te sugg\u00e8re de le faire avant de t\u2019entra\u00eener. \u00c7a ne change rien pour ton enfant, mais tu seras probablement plus confortable pour effectuer tes mouvements si tu n\u2019as pas \u201cles seins pleins\u201d!&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Assure-toi aussi de boire plus d\u2019eau que d\u2019habitude. Personnellement, le simple fait d\u2019allaiter me donne soif, donc je bois automatiquement davantage. Enfin, pense \u00e0 investir dans un <em>top <\/em>de sport qui offre un bon maintien. Ta poitrine et ton dos te remercieront!<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/emilierobidas.com\/wp-content\/uploads\/2021\/08\/Emilie-allaitement-Shakeology-819x1024.jpg\" alt=\"\" class=\"wp-image-4161\" width=\"439\" height=\"549\" srcset=\"https:\/\/emilierobidas.com\/wp-content\/uploads\/2021\/08\/Emilie-allaitement-Shakeology-819x1024.jpg 819w, https:\/\/emilierobidas.com\/wp-content\/uploads\/2021\/08\/Emilie-allaitement-Shakeology-240x300.jpg 240w, https:\/\/emilierobidas.com\/wp-content\/uploads\/2021\/08\/Emilie-allaitement-Shakeology-768x960.jpg 768w, https:\/\/emilierobidas.com\/wp-content\/uploads\/2021\/08\/Emilie-allaitement-Shakeology-1229x1536.jpg 1229w, https:\/\/emilierobidas.com\/wp-content\/uploads\/2021\/08\/Emilie-allaitement-Shakeology.jpg 1440w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Prends soin de ton plancher pelvien<\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toute la r\u00e9gion de ton plancher pelvien a travaill\u00e9 fort pendant ta grossesse et ton accouchement, c\u2019est donc possible qu\u2019il soit affaibli. D\u00e8s les premiers jours apr\u00e8s la naissance de ton enfant, tu peux commencer \u00e0 faire des <a href=\"https:\/\/naitreetgrandir.com\/fr\/grossesse\/sante-bien-etre\/grossesse-exercices-perinee-kegel-cuisses-abdos\/\">exercices de Kegel<\/a> pour le renforcer.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tu peux aussi aller consulter une physioth\u00e9rapeute sp\u00e9cialis\u00e9e en r\u00e9\u00e9ducation p\u00e9rin\u00e9ale et pelvienne. Celle-ci pourra \u00e9valuer ta condition et te proposer un plan de traitement et\/ou des exercices pour s\u2019assurer que ton plancher pelvien fait sa job de mani\u00e8re efficace!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>J\u2019ai re\u00e7u quelques questions apr\u00e8s ma \u201cconfession\u201d sur mon retour \u00e0 l\u2019entra\u00eenement \u00e0 la suite de la naissance de Lili. C\u2019est ce qui m\u2019a inspir\u00e9 cet article par rapport \u00e0 la remise en forme post-partum. D\u00e9couvre des astuces pour reprendre l\u2019activit\u00e9 physique apr\u00e8s avoir accouch\u00e9. Le contenu de cet article ne remplace pas les recommandations [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4140,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 trucs pour d\u00e9buter ta remise en forme post-partum - Emilie Robidas | Mindset Coach<\/title>\n<meta name=\"description\" content=\"Tu es nouvelle maman et tu te poses des questions sur la remise en forme post-partum? 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