Estiramiento de la rodilla al pecho
Técnica:
Posición de salida:
- Acuéstese boca arriba sobre una colchoneta o alfombra
- Coloque un pequeño cojín plano o un libro debajo de la cabeza.
- Dobla las rodillas y mantén los pies rectos y separados al ancho de las caderas
- Mantenga la parte superior del cuerpo relajada y la barbilla suavemente metida
Acción:
- Doble una rodilla hacia su pecho y agarre su rodilla con ambas manos.
- Aumente lentamente este estiramiento a medida que la comodidad lo permita.
- Mantenga durante 20-30 segundos con respiraciones profundas controladas
Puntas:
- No tensar el cuello, el pecho o los hombros.
- Estire solo hasta donde le resulte cómodo
Variación: agarre ambas rodillas y presione contra el pecho
¿Con qué frecuencia?
Repita tres veces, alternando las piernas, dos 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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