Estiramiento de pantorrillas
Técnica:
- Párese en el borde de una repisa (lo ideal es un lugar estable como las escaleras o la canaleta).
- Deberá tener suficiente pie en el borde de la repisa para que no se resbale.
- Asegúrese de estar estable, esto le permitirá mantener su estiramiento por un período más largo (mejor calidad de estiramiento).
- Baje ambos talones sobre el borde de la cornisa.
- Trate de bajar una pierna a la vez. Esto aumenta el peso en la pantorrilla. músculo y aumenta la intensidad del estiramiento.
- Para apuntar específicamente al músculo sóleo, doble ambas rodillas.
- Sentirá que el estiramiento se mueve hacia abajo y hacia el interior de la espinilla.
¿Con qué frecuencia?
• Mantenga el estiramiento entre 30 y 50 segundos, 3 veces de cada lado cada dos o tres horas.
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Disclaimer
The information in this article is intended for educational purposes within the context of continuing education for massage therapists, continuing education for athletic trainers, continuing education for physical therapists, continuing education for chiropractors, and continuing education for rehabilitation professionals. It is not a substitute for medical advice, diagnosis, or treatment. Although every effort has been made to ensure accuracy and reflect current understanding at the time of publication, practitioners must always work within the legal scope of their professional practice and follow all regional regulatory guidelines.
Hands-on techniques and clinical applications described in this material should only be performed by appropriately trained and licensed professionals. Individuals experiencing pain or symptoms should be referred to a qualified healthcare provider for assessment. Niel Asher Education is not responsible for any injury, loss, or damage resulting from the use or misuse of the information provided in this content.
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