{ "id": 25885, "date": "2024-11-26T15:39:44", "date_gmt": "2024-11-26T15:39:44", "guid": { "rendered": "https:\/\/breakthrough-pt.com\/?p=25885" }, "modified": "2024-11-26T15:41:47", "modified_gmt": "2024-11-26T15:41:47", "slug": "dr-alex-corbett-discusses-flexibility-with-yahoo-life", "status": "publish", "type": "post", "link": "https:\/\/breakthrough-pt.com\/es\/blog\/dr-alex-corbett-discusses-flexibility-with-yahoo-life\/", "title": { "rendered": "El Dr. Alex Corbett habla sobre flexibilidad con Yahoo! Life\u00a0" }, "content": { "rendered": "

Tocarse los dedos de los pies ha sido una medida de flexibilidad desde la clase de gimnasia de la escuela primaria. Si bien hacer una flexi\u00f3n hacia adelante puede haber sido extremadamente f\u00e1cil para usted en alg\u00fan momento, puede volverse m\u00e1s dif\u00edcil de hacer con \u00e9xito a medida que envejece. Dr. Alex Corbett, PT, DPT,<\/a> un fisioterapeuta en nuestro Cl\u00ednica Cary-Preston Corners,<\/a> comparti\u00f3 algunos consejos con Yahoo! Vida<\/em><\/a> Sobre c\u00f3mo trabajar tu flexibilidad.   <\/p>\n\n\n\n

Si bien muchas personas basan su flexibilidad en su capacidad de tocarse los dedos de los pies, en realidad no deber\u00eda ser el criterio de referencia. Poder tocarse los dedos de los pies indica que una persona tiene \u201cflexibilidad moderada en los isquiotibiales y la espalda baja\u201d, afirma el Dr. Corbett.   <\/p>\n\n\n\n

La importancia de la flexibilidad  <\/h2>\n\n\n\n

Cuanto m\u00e1s flexible seas, m\u00e1s podr\u00e1s hacer, lo que es cierto a medida que envejecemos. Si no mantenemos la flexibilidad a lo largo de nuestras vidas, podemos perder la capacidad de hacer ciertas cosas cuando lleguemos a una edad m\u00e1s avanzada, como "guardar el equipaje de mano, levantarse del suelo o agarrar algo del asiento trasero de un autom\u00f3vil", dice Corbett.  <\/p>\n\n\n\n

Estiramientos  <\/h2>\n\n\n\n

\u201cLo mejor es hacer el movimiento que quieres mejorar espec\u00edficamente\u201d, explic\u00f3 el Dr. Corbett. Pruebe estos estiramientos para mejorar su flexibilidad.  <\/p>\n\n\n\n

Toques de dedos de los pies sentados  <\/h3>\n\n\n\n
    \n
  1. Si\u00e9ntese en el suelo con las piernas extendidas frente a usted.  <\/li>\n\n\n\n
  2. Mant\u00e9n la espalda recta y los dedos de los pies apuntando hacia el techo. Relaja los hombros y coloca las manos sobre los muslos o los costados. Contrae ligeramente los m\u00fasculos abdominales para sostener la zona lumbar.  <\/li>\n\n\n\n
  3. Incl\u00ednese lentamente hacia adelante desde las caderas, no desde la cintura. Evite arquear la espalda.  <\/li>\n\n\n\n
  4. Extiende los brazos hacia los dedos de los pies. Intenta tocarlos con los dedos de las manos, pero no te preocupes si a\u00fan no puedes alcanzarlos.  <\/li>\n\n\n\n
  5. Mant\u00e9n la posici\u00f3n durante 20 a 30 segundos o hasta que te resulte c\u00f3modo.  <\/li>\n\n\n\n
  6. Levante lentamente el torso hasta la posici\u00f3n inicial.  <\/li>\n\n\n\n
  7. Repita el estiramiento 2 o 3 veces, tomando descansos seg\u00fan sea necesario.  <\/li>\n<\/ol>\n\n\n\n

    Toques de dedos de los pies de pie  <\/h3>\n\n\n\n
      \n
    1. Ponte de pie con los pies separados a la altura de las caderas y deja que los brazos descansen naturalmente a los costados.  <\/li>\n\n\n\n
    2. Contraiga ligeramente el centro del cuerpo para sostener la zona lumbar. Relaje los hombros y mantenga el cuello en una posici\u00f3n neutra.  <\/li>\n\n\n\n
    3. Dobla las caderas (no la cintura) e incl\u00ednate lentamente hacia adelante.  <\/li>\n\n\n\n
    4. Deje que los brazos cuelguen de forma natural hacia el suelo o hacia los dedos de los pies. Trate de mantener la espalda lo m\u00e1s plana posible mientras se inclina.  <\/li>\n\n\n\n
    5. Trate de tocarse los dedos de los pies o tocarlos lo m\u00e1s abajo que pueda sin sentirse inc\u00f3modo. Si no puede alcanzarlos, apoye las manos en las espinillas, los tobillos o las rodillas. Evite los movimientos bruscos o de rebote.  <\/li>\n\n\n\n
    6. Mantenga la posici\u00f3n durante 20 a 30 segundos mientras respira profundamente y de forma controlada.  <\/li>\n\n\n\n
    7. Vuelve a ponerte de pie lentamente, empezando por la zona lumbar y terminando por el cuello y la cabeza. Evita apresurarte para evitar mareos.  <\/li>\n\n\n\n
    8. Realice 2 o 3 repeticiones como parte de su rutina de estiramiento.  <\/li>\n<\/ol>\n\n\n\n

      Estiramiento de estocada profunda  <\/h3>\n\n\n\n
        \n
      1. Comience en posici\u00f3n de pie o desde una plancha alta (posici\u00f3n de flexi\u00f3n de brazos) en el suelo.  <\/li>\n\n\n\n
      2. Da un paso adelante con el pie derecho hasta formar una estocada. La rodilla derecha debe estar doblada en un \u00e1ngulo de 90 grados y la pierna izquierda debe estar extendida hacia atr\u00e1s.  <\/li>\n\n\n\n
      3. Coloque las manos en el suelo a cada lado del pie derecho para mantener el equilibrio.  <\/li>\n\n\n\n
      4. Mantenga la pierna izquierda extendida con la rodilla suspendida justo encima o apoyada en el suelo (dependiendo de su flexibilidad).  <\/li>\n\n\n\n
      5. Baja las caderas hacia el suelo para profundizar el estiramiento. Deber\u00edas sentirlo en el flexor de la cadera izquierda y en el tend\u00f3n de la corva derecho.  <\/li>\n\n\n\n
      6. Mant\u00e9n el pecho elevado y la espalda recta. Si tu flexibilidad lo permite, ap\u00f3yate sobre los antebrazos para realizar un estiramiento m\u00e1s profundo.  <\/li>\n\n\n\n
      7. Mantenga el estiramiento durante 20 a 30 segundos mientras respira profundamente.  <\/li>\n\n\n\n
      8. Regrese a la posici\u00f3n inicial y repita el estiramiento con la pierna izquierda hacia adelante.  <\/li>\n<\/ol>\n\n\n\n

        Sentadilla profunda con estiramiento (o sentadilla yogui)  <\/h3>\n\n\n\n
          \n
        1. P\u00e1rese con los pies separados un poco m\u00e1s que el ancho de las caderas. Gire los dedos de los pies unos 30 grados hacia afuera para adaptarse a la movilidad natural de la cadera.  <\/li>\n\n\n\n
        2. Dobla las rodillas y baja las caderas hacia el suelo. Si tu movilidad lo permite, intenta llevar las caderas por debajo del nivel de las rodillas.  <\/li>\n\n\n\n
        3. Mantenga los talones apoyados en el suelo. Si se elevan, ajuste su postura abriendo los pies o colocando un peque\u00f1o soporte debajo de ellos.   <\/li>\n\n\n\n
        4. Junta las palmas de las manos en posici\u00f3n de oraci\u00f3n a la altura del pecho. Presiona suavemente los codos contra la parte interna de las rodillas para abrir las caderas.  <\/li>\n\n\n\n
        5. Mantenga la posici\u00f3n durante 20 a 30 segundos, aumentando gradualmente la duraci\u00f3n a medida que se sienta m\u00e1s c\u00f3modo.  <\/li>\n\n\n\n
        6. Para salir del estiramiento, coloque las manos en el suelo o en los muslos como apoyo y estire lentamente las piernas. P\u00f3ngase de pie con cuidado para evitar mareos. <\/li>\n<\/ol>\n\n\n\n

          Agendar una cita de trabajo  <\/h2>\n\n\n\n

          Si tiene problemas de flexibilidad o siente alg\u00fan dolor al intentar realizar estos estiramientos, programe una cita con un fisioterapeuta de BreakThrough Physical Therapy. Los fisioterapeutas son expertos en movimiento capacitados para ayudar a sus pacientes a volver a hacer lo que aman. Pueden evaluar su flexibilidad, identificar \u00e1reas de rigidez o debilidad y desarrollar un plan personalizado para mejorar su flexibilidad y aliviar las molestias. D\u00e9 el primer paso hacia la recuperaci\u00f3n Programar una cita hoy.<\/a> <\/p>", "protected": false }, "excerpt": { "rendered": "

          Tocarse los dedos de los pies ha sido una medida de flexibilidad desde la clase de gimnasia de la escuela primaria. Si bien una flexi\u00f3n hacia adelante puede haber sido extremadamente f\u00e1cil para usted [\u2026]<\/p>", "protected": false }, "author": 130, "featured_media": 25886, "comment_status": "open", "ping_status": "open", "sticky": false, "template": "", "format": "standard", "meta": { "_acf_changed": false, "_jetpack_memberships_contains_paid_content": false, "footnotes": "" }, "categories": [ 42 ], "tags": [], "class_list": [ "post-25885", "post", "type-post", "status-publish", "format-standard", "has-post-thumbnail", "hentry", "category-btpt-in-the-community" ], "acf": [], "yoast_head": "\nDr. Alex Corbett Discusses Flexibility with Yahoo! 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Prior to earning his doctorate, he attended North Carolina State University for his Bachelor of Science degree in Business Marketing. He later joined The United States Air Force as an active-duty service member. Dr. Corbett has prior experience working in the strength and conditioning field. After years of coaching individuals of all ages, he understands what it takes to progress an individual from injury rehabilitation to performing at their best. Dr. Corbett has experience working with athletes, post-surgery patients, weekend fitness warriors, and the average person who is just trying to move pain-free and become stronger. He takes a special interest in getting active individuals back to the gym, their sport, or their hobby. Additionally, he has completed continuing education courses on Functional Dry Needling. 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