{"id":659,"date":"2024-05-28T18:35:11","date_gmt":"2024-05-28T16:35:11","guid":{"rendered":"https:\/\/clinicaantoniohita.es\/?p=659"},"modified":"2024-06-18T18:34:58","modified_gmt":"2024-06-18T16:34:58","slug":"estiramientos-de-oficina","status":"publish","type":"post","link":"https:\/\/clinicaantoniohita.es\/en\/estiramientos-de-oficina\/","title":{"rendered":"Estiramientos de oficina"},"content":{"rendered":"
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\"estiramientos<\/p>\n

Os traemos esta semana unos ejercicios para los que trabaj\u00e1is sentados en la oficina pod\u00e1is estirar un poco. Recomendamos\u00a0entrena<\/a>r un m\u00ednimo de dos dias a la semana para prevenir lesiones de trabajos sedentarios. En nuestro centro de fisioterapia y entrenamiento en Granada os ofrecemos la posibilidad de entrenar en grupos reducidos o en entrenamientos personales.<\/p>\n

1.Cuello y Hombros\u00a0<\/p>\n

Inclinaci\u00f3n lateral del cuello: Inclina suavemente la cabeza hacia un lado, manteniendo el hombro opuesto hacia abajo. Sost\u00e9n la posici\u00f3n durante 15-30 segundos y repite del otro lado.<\/p>\n

Rotaci\u00f3n de hombros: Realiza c\u00edrculos lentos hacia adelante y hacia atr\u00e1s con los hombros para aliviar la tensi\u00f3n en los m\u00fasculos del cuello y los hombros.\u00a0<\/p>\n

2.Brazos y Espalda<\/p>\n

Estiramiento de tr\u00edceps: Levanta un brazo y dobla el codo, llevando la mano hacia la parte superior de la espalda. Con la otra mano, suavemente presiona el codo hacia abajo. Mant\u00e9n durante 15-30 segundos y cambia de brazo.<\/span><\/p>\n

Estiramiento de la columna vertebral: Si\u00e9ntate en tu silla con los pies en el suelo. Gira lentamente el torso hacia un lado, utilizando el respaldo de la silla para ayudarte a mantener la postura. Mant\u00e9n durante 15-30 segundos y repite del otro lado.\u00a0<\/span><\/p>\n

3.Piernas y Gl\u00fateos<\/p>\n

\u00a0Elevaci\u00f3n de piernas: Si\u00e9ntate en tu silla y levanta una pierna hacia adelante, manteni\u00e9ndola recta. Mant\u00e9n la pierna elevada durante 5-10 segundos y luego b\u00e1jala. Repite con la otra pierna.<\/p>\n

Contracciones de gl\u00fateos: Si\u00e9ntate en tu silla y contrae los gl\u00fateos durante 5-10 segundos, luego relaja. Repite con la otra pierna.<\/p>\n

Os dejamos un videotutorial<\/a> de youtube para que podais tenerlos de forma visual<\/p>\n

#entrenamiento #granada #entrenamientopersonal #entrenamientogranada<\/p>\n

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Os traemos esta semana unos ejercicios para los que trabaj\u00e1is sentados en la oficina pod\u00e1is estirar un poco. Recomendamos\u00a0entrenar un m\u00ednimo de dos dias a la semana para prevenir lesiones de trabajos sedentarios. En nuestro centro de fisioterapia y entrenamiento en Granada os ofrecemos la posibilidad de entrenar en grupos reducidos o en entrenamientos personales. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-659","post","type-post","status-publish","format-standard","hentry","category-sin-categoria"],"yoast_head":"\nEstiramientos de oficina - clinicaantoniohita.es<\/title>\n<meta name=\"description\" content=\"Estiramientos de oficina para los que trabaj\u00e1is sentados muchas horas. 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