Sentadillas/sentadillas en silla
Técnica:
Realice un ejercicio lento de sentarse en una silla dos veces al día para fortalecer los cuádriceps, lo que ayudará a estabilizar las rodillas.
- Para hacer esto, siéntese en una silla, manteniendo la espalda recta.
- Enfoca tus ojos en un punto directamente frente a ti, y levántate lentamente a un posición de pie, tomando al menos cinco segundos para hacerlo
- Mientras te levantas, no encorves la espalda, sino mantenla recta, y no se sujete a la silla para apoyarse. Asegúrese de mantener las rodillas apuntando hacia adelante
- Una vez que haya llegado a una posición de pie, baje lentamente Vuelva a la posición sentada de la misma manera, manteniendo la espalda recta y tomándose su tiempo.
¿Con qué frecuencia?
30 repeticiones, 2-3 veces al día
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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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