{"id":5306,"date":"2022-10-19T05:00:50","date_gmt":"2022-10-19T03:00:50","guid":{"rendered":"https:\/\/www.quiropractico-valencia.com\/?p=5306"},"modified":"2022-11-03T19:47:24","modified_gmt":"2022-11-03T18:47:24","slug":"estiramientos","status":"publish","type":"post","link":"https:\/\/www.quiropractico-valencia.com\/en\/estiramientos\/","title":{"rendered":"Stretching"},"content":{"rendered":"

[et_pb_section fb_built=\u00bb1″ custom_padding_last_edited=\u00bbon|phone\u00bb _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb background_color=\u00bbgcid-8aa062ce-b745-4a9e-8232-b37ceb112464″ custom_padding=\u00bb40px||40px||true|false\u00bb custom_padding_tablet=\u00bb35px||35px||true|false\u00bb custom_padding_phone=\u00bb35px||35px||true|false\u00bb global_module=\u00bb1746″ global_colors_info=\u00bb{%22gcid-8aa062ce-b745-4a9e-8232-b37ceb112464%22:%91%22background_color%22%93}\u00bb][et_pb_row _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb custom_margin=\u00bb0px||0px||false|false\u00bb custom_padding=\u00bb0px||0px||false|false\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_post_title meta=\u00bboff\u00bb featured_image=\u00bboff\u00bb _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb title_font=\u00bb|600||on|||||\u00bb title_text_color=\u00bb#FFFFFF\u00bb title_line_height=\u00bb1.2em\u00bb custom_margin=\u00bb||-10px||false|false\u00bb title_font_size_tablet=\u00bb30px\u00bb title_font_size_phone=\u00bb25px\u00bb title_font_size_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb][\/et_pb_post_title][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00bb1″ _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_row _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb custom_padding=\u00bb0px||30px||false|false\u00bb animation_direction=\u00bbleft\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_text _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb]Existe una alta prevalencia de personas que padecen dolores de espalda. Aunque la causa suele ser de naturaleza biomec\u00e1nica (desplazamientos de v\u00e9rtebras que provocan irritaci\u00f3n en el nervio espinal correspondiente), la tensi\u00f3n muscular y\/o los espasmos son otra causa que no debe pasarse por alto. Los ejercicios de estiramiento pueden ayudar a aliviar la tensi\u00f3n que puede acumularse en la zona lumbar.<\/p>\n

Hay tres m\u00fasculos que desempe\u00f1an un papel importante en la integridad de la espalda baja: los m\u00fasculos isquiotibiales, el m\u00fasculo mult\u00edfido y el m\u00fasculo iliopsoas.[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=\u00bb1_3,1_3,1_3″ use_custom_gutter=\u00bbon\u00bb gutter_width=\u00bb2″ make_equal=\u00bbon\u00bb _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb custom_padding=\u00bb0px||0px||false|false\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb1_3″ _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb background_color=\u00bbrgba(28,181,223,0.2)\u00bb animation_style=\u00bbslide\u00bb animation_direction=\u00bbleft\u00bb animation_intensity_slide=\u00bb10%\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_image src=\u00bbhttps:\/\/www.quiropractico-valencia.com\/wp-content\/uploads\/2022\/10\/estiramiento-musculos-isquiotibiales.jpg\u00bb alt=\u00bbEstiramiento m\u00fasculos isquiotibiales\u00bb title_text=\u00bbEstiramiento m\u00fasculos isquiotibiales\u00bb show_bottom_space=\u00bboff\u00bb _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][\/et_pb_image][et_pb_text _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb header_font=\u00bb|600|||||||\u00bb header_2_font=\u00bb|600||on|||||\u00bb header_2_font_size=\u00bb25px\u00bb custom_margin=\u00bb||0px||false|false\u00bb custom_padding=\u00bb25px|35px|0px|35px|false|true\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n

Stretching 1<\/h2>\n

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Hamstring muscles.<\/strong><\/p>\n

To stretch this muscle, lie on your back on the floor with your legs fully straight, gently resting your heels on the wall without lifting your buttocks off the floor and tucking your belly button inward to make sure your lower back is completely flat against the floor. You should position yourself at a distance from the wall where you feel a gentle stretch in the back of your legs without feeling pain. If you feel pain in your legs, move further away from the wall and in case you do not feel a stretch, move slightly towards the wall. Hold this position for 2-3 minutes.<\/p>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=\u00bb1_3″ _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb background_color=\u00bbrgba(28,181,223,0.2)\u00bb animation_style=\u00bbslide\u00bb animation_intensity_slide=\u00bb10%\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_image src=\u00bbhttps:\/\/www.quiropractico-valencia.com\/wp-content\/uploads\/2022\/10\/estiramiento-musculo-multifido.jpg\u00bb alt=\u00bbEstiramiento musculo multifido\u00bb title_text=\u00bbEstiramiento musculo multifido\u00bb show_bottom_space=\u00bboff\u00bb _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb global_colors_info=\u00bb{}\u00bb][\/et_pb_image][et_pb_text _builder_version=\u00bb4.18.0″ _module_preset=\u00bbdefault\u00bb header_font=\u00bb|600|||||||\u00bb header_2_font=\u00bb|600||on|||||\u00bb header_2_font_size=\u00bb25px\u00bb custom_margin=\u00bb||0px||false|false\u00bb custom_padding=\u00bb25px|35px|0px|35px|false|true\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n

Stretching 2<\/h2>\n

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Multifidus muscle.<\/strong><\/p>\n

The second muscle to be assessed is an important stabilizer of the back that serves to extend the lumbar area (in addition to other functions). To stretch it, lie on your back on a hard surface (for example, on a mat on the floor). Bend both legs and with your hands pull your knees towards your chest. Do not strain your trapezius while doing this and keep your belly button in to make sure your lower back is completely flat against the floor. Hold the pose for 15 to 20 seconds and do 3 repetitions.<\/p>\n

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Stretching 3<\/h2>\n

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Iliopsoas muscles.<\/strong><\/p>\n

The third muscle is the iliopsoas which serves to flex the hip towards the chest. Many people who spend a lot of time sitting have this muscle loaded. To stretch the right side of this muscle, as illustrated in photo number 3, make sure your back is straight. You should notice a stretch in the groin area on the same side where the leg is placed behind the spine. Hold the posture for at least 15 seconds. Repeat 3 times on each side.<\/p>\n

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As these 3 muscles are directly attached to the spine and\/or pelvis, stretching them can help relieve some back discomfort.<\/p>\n

Note:<\/strong> The above tips are general guidelines. If you have any medical condition related to the spine or if you feel pain when doing these stretching exercises it is recommended that you visit a chiropractor.<\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>","protected":false},"excerpt":{"rendered":"

Existe una alta prevalencia de personas que padecen dolores de espalda. Aunque la causa suele ser de naturaleza biomec\u00e1nica (desplazamientos de v\u00e9rtebras que provocan irritaci\u00f3n en el nervio espinal correspondiente), la tensi\u00f3n muscular y\/o los espasmos son otra causa que no debe pasarse por alto. Los ejercicios de estiramiento pueden ayudar a aliviar la tensi\u00f3n que puede acumularse en la zona lumbar…<\/p>","protected":false},"author":2,"featured_media":5583,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-5306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"yoast_head":"\nEstiramientos - Centro Quiropr\u00e1ctico McLaren en Valencia<\/title>\n<meta name=\"description\" content=\"Los ejercicios de estiramientos pueden ayudar a aliviar la tensi\u00f3n que puede acumularse en la zona lumbar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.quiropractico-valencia.com\/en\/estiramientos\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Estiramientos - 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