6 ejercicios perfectos para fortalecer la columna lumbar

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Pasar muchas horas delante del ordenador o de pie es malo para nuestra espalda en general. Por esta razón, es común que sintamos dolor de espalda y que estemos con una contracción muscular continuamente. Una solución a esto es fortalecer la columna lumbar a través de ciertos ejercicios. Le diremos cuáles son los más efectivos a seguir.

¿Qué ejercicios son los mejores para fortalecer la columna lumbar?

La postura inadecuada es la causa principal del dolor de espalda que sufrimos diariamente. Actualmente, pasamos muchas horas sentados en una mesa o mirando nuestro celular…. ¡con la espalda curvada! No es difícil entender por qué sufrimos con tanto dolor.

El fortalecimiento de la columna lumbar puede traer muchos beneficios. Para ello, además de mejorar la posición de la columna vertebral y la cabeza cuando estamos trabajando y descansando durante la jornada laboral, también es bueno realizar determinados ejercicios que nos permitan fortalecer la columna lumbar:

1. Levantamiento de cadera

La función principal de este ejercicio es alargar toda la espalda. Por lo tanto, puede ayudarnos si tenemos dolor en la parte baja de la espalda. Acuéstese boca arriba en el colchón o en el suelo. Doble las rodillas y apoye las plantas de los pies. Coloque los brazos a los lados del cuerpo.

Levante la pelvis lentamente y retire la espalda del suelo hasta que el área de los omóplatos (junto con la cabeza es lo único que queda apoyado) . El objetivo es que el cuerpo forme un triángulo. Mantenga su postura durante unos segundos y descienda lentamente.

Mira también:   7 ejercicios para los miembros superiores con la banda elástica

2. Postura de serpiente

Entre estos ejercicios no podía faltar la postura de Yoga, como la de la serpiente. Mantenga el estómago sobre la alfombra con las piernas estiradas. Sostenga las palmas de las manos a los lados del cuerpo (a nivel del pecho) y levante los hombros y el pecho del suelo. El vientre está apoyado. Retroceda un poco la cabeza y abra la boca para que sea más fácil estirar los músculos.

3. Super hombre

Este ejercicio nos permite estirar y fortalecer la espalda de una manera sencilla. Permanezca boca abajo con los brazos extendidos delante de la cabeza. Levante los pies y las manos ligeramente para que se levanten del suelo y mantenga la posición durante unos segundos . Piensa en Super Man volando y sabrás cómo hacerlo correctamente. La cabeza siempre debe estar boca abajo.

4. Ejercicio isométrico

Desde la misma posición que el ejercicio anterior, también tenemos un ejercicio isométrico para fortalecer la columna lumbar. En este caso, levantará las manos y las piernas en sentido contrario a las agujas del reloj. Cuando quita la mano derecha del suelo, también levanta la pierna izquierda . Cuando levante la mano izquierda, levante la pierna derecha.

Trate de hacer que el movimiento sea armonioso y rítmico. Por supuesto, hazte sentir dolor lentamente. Recuerde mantener la cabeza siempre mirando hacia abajo . Complete 10 repeticiones para cada lado.

5. Cuadrupedia

Este ejercicio también sirve para mejorar el equilibrio y se puede hacer de manera opuesta (como en el ejercicio anterior) y sólo en un lado. Apoye las rodillas, los pies y las palmas de las manos sobre el colchón.

Mira también:   ¿Cómo ganar masa muscular? 7 consejos importantes para obtener resultados

Levante con cuidado el brazo derecho al mismo tiempo que la pierna derecha. La idea es que entre los dos haya una línea recta paralela al suelo y en armonía con el tronco .  Sostenga por unos segundos y haga lo mismo con el otro lado.

La segunda opción es levantar la pierna derecha y el brazo izquierdo y luego la pierna izquierda y el brazo derecho. En cualquier caso, no gire la cabeza hacia atrás; siga mirando hacia adelante en todo momento.

6. El pájaro

Este ejercicio sirve para fortalecer la columna lumbar y al mismo tiempo mejorar el equilibrio . Se realiza de pie y con este nombre porque imita el movimiento de ciertos limícolas (como la cigüeña) cuando introducen el pico en el agua o en la tierra.

Tome el tronco hacia adelante mientras levanta la pierna derecha . Baja la cabeza tanto como puedas, puedes abrir los brazos para equilibrarte. El objetivo es que puedas tocarte de puntillas con una mano.

5 Posturas de yoga que puedes hacer en casa para el dolor de espalda En esta oportunidad, presentaremos algunas posturas de yoga para el dolor de espalda; usted podrá evitar el dolor y mejorar su flexibilidad y postura. Leer más «

98 comentarios en “6 ejercicios perfectos para fortalecer la columna lumbar”

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