Estiramiento lumbar para minimizar el dolor

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El dolor de espalda es realmente incómodo y afecta a las actividades cotidianas como trabajar o descansar . Por esta razón, creamos una lista con algunos estiramientos para la columna lumbar, con el fin de minimizar el dolor en la parte baja de la espalda.

Estos estiramientos lumbares reducirán el malestar. Sin embargo, como con cualquier ejercicio, los estiramientos lumbares no proporcionan resultados instantáneos . Sin embargo, si los incorpora a su entrenamiento, verá los resultados en unas pocas semanas. Hablaremos más sobre esto más adelante.

Los mejores estiramientos lumbares

Hemos preparado una lista de lo que consideramos los mejores estiramientos para la columna lumbar. Tome nota y no dude en practicarlas si quiere minimizar el dolor!

1 Rodillas del pecho

El primero de nuestra lista de estiramientos lumbares es llevar las rodillas hacia el pecho. El procedimiento de este ejercicio es muy sencillo. Usted debe comenzar a acostarse en el piso con la espalda y los pies apoyados, mientras que sus rodillas deben estar dobladas. Tus manos deben estar detrás de tus rodillas.

Luego usted debe llevar ambas rodillas hacia el pecho lentamente, usando sus manos para tirar suavemente de las rodillas . Luego, coloque los brazos alrededor de los muslos, rodillas o tobillos y tire de la rodilla con cuidado.

En este punto, se recomienda mantenerlo durante 20 a 30 segundos, luego volver a la posición inicial y luego repetir el ejercicio un total de 3 veces. En resumen, se trata de un alargamiento ideal para alinear la pelvis y también para alargar la parte baja de la espalda.

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2 – Alargamiento de serpiente

El segundo ejercicio que presentamos se conoce como alargamiento de serpientes. Es un movimiento útil para estirar los músculos abdominales y lumbares. Usted debe comenzar a acostarse boca abajo con las piernas extendidas y las palmas de las manos a cada lado de la cabeza, con los antebrazos y los codos en el piso.

Empuje lentamente su cuerpo hacia arriba, para que su peso descanse sobre sus antebrazos. Sin embargo, recuerde mantener las caderas en el suelo.

Cuando llegue a una posición cómoda, estire suavemente los músculos abdominales y la parte baja de la espalda y mantenga la posición durante 10 segundos. A continuación, vuelva lentamente a la posición inicial y repita el ejercicio 5 veces.

«Nadie puede librar a los hombres del dolor, sino que será bienaventurado el que haga nacer en ellos el valor para soportarlo»

.

-Lagerlof-

3-Posición del niño

En tercer lugar, presentamos un alargamiento estándar en las clases de Yoga: la postura del niño. Para hacer este ejercicio, debe comenzar con las manos y las rodillas en el suelo.

Las manos deben estar por debajo de los hombros y las rodillas por debajo de las caderas. Luego, baje el cuerpo lentamente, extienda los brazos y coloque las palmas de las manos en el piso frente a la cabeza.

Lentamente, sus caderas deben moverse hacia sus talones, y su cabeza y pecho deben encogerse mientras usted estira sus brazos más .

Se recomienda colocar una almohada debajo del vientre para reducir la tensión de los músculos lumbares. Debe mantener la posición entre 20 y 30 segundos.

4-Liberación miofascial con una pelota de tenis

Necesitará una pelota de tenis para hacer este ejercicio. Esta es una elongación dirigida al músculo más grande del grupo de músculos glúteos, que es uno de los desencadenantes más comunes del dolor de espalda baja.

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Para empezar, usted debe acostarse boca arriba con ambas rodillas dobladas. Luego coloque la pelota de tenis firmemente debajo del glúteo derecho, directamente debajo de la punta del hueso que está en la parte inferior derecha de la columna vertebral.

Luego deja tu peso sobre la pelota. Para aumentar el estiramiento, trate de extender su pierna izquierda y hacer pequeños movimientos de balanceo sobre la pelota. Usted debe mantener la posición durante 30-120 segundos, dependiendo de su tolerancia al dolor. Entonces cambia de lado. Si siente un dolor agudo y punzante, deje de estirarse inmediatamente.

5-Torsión de colocación

Por último, este estiramiento es ideal para reducir las molestias que produce el dolor lumbar, ya que evita que la parte inferior de la espalda se contraiga. Se puede hacer en casa o en la oficina, o incluso si viaja en coche, porque lo único que necesita es estar sentado.

Para hacer el ejercicio, usted debe sostener el brazo izquierdo de su asiento y, manteniendo la espalda recta, gire el lado derecho de su cuerpo hacia el apoyabrazos.

Mantenga esta posición durante 1 minuto y luego muévase al otro lado. Si quieres añadir alguna dificultad, puedes hacer el giro con el codo derecho apuntando hacia el exterior de tu pierna izquierda, y viceversa.

Finalmente, no olvide que el estiramiento lumbar reduce el malestar asociado con el dolor. Por lo tanto, estamos seguros de que, gracias a esta lista de estiramientos, podrá reducir el dolor de espalda. ¿Qué esperas para practicar?

Posturas simples para empezar a hacer Yoga Hablemos de algunas posturas simples para empezar a hacer Yoga; para que puedas practicar y enamorarte de esta práctica tan llena de beneficios! Leer más »

Mira también:   Haga estos ejercicios para relajar su espalda

 

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