{"id":71838,"date":"2016-09-14T13:11:24","date_gmt":"2016-09-14T11:11:24","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/rutina-de-estiramientos-matutinos\/"},"modified":"2022-11-09T20:36:03","modified_gmt":"2022-11-09T18:36:03","slug":"rutina-de-estiramientos-matutinos","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/rutina-de-estiramientos-matutinos\/","title":{"rendered":"Rutina de Estiramientos Matutinos"},"content":{"rendered":"<p>Muchos de nosotros estamos habituados a levantarnos, ducharnos, desayunar y salir corriendo de casa. Sin embargo,<span style=\"text-decoration: underline;\"> establecer una rutina matutina saludable es una buena manera de empezar el d\u00eda con energ\u00eda.<\/span> Simplemente con empezar el d\u00eda haciendo 5 minutos de estiramientos puede ser muy beneficioso para tu salud. <span style=\"text-decoration: underline;\">Es especialmente importante hacerlo por la ma\u00f1ana ya que el cuerpo ha pasado muchas horas inactivo y los m\u00fasculos necesitan reactivar la circulaci\u00f3n y oxigenaci\u00f3n de los tejidos.<\/span><\/p>\n<p>\u00a1Os proponemos estos estiramientos para que los hag\u00e1is en vuestra casa por la ma\u00f1ana \u00a1y empezar el d\u00eda con buen pie!<\/p>\n<p>&nbsp;<\/p>\n<h4>La postura del ni\u00f1o<\/h4>\n<p>Empieza la sesi\u00f3n de estiramientos con esta postura relajante. Estira tus brazos para activar los hombros y brazos. Respira profundamente varias veces para oxigenar todo tu cuerpo y activar la circulaci\u00f3n. Este primer estiramiento har\u00e1 que conectes con tu cuerpo.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-14526 size-full\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/iStock_79129323_SMALL.jpg\" alt=\"\" width=\"880\" height=\"545\" \/><\/p>\n<h4><\/h4>\n<h4>Perro cabeza abajo<\/h4>\n<p>Transiciona de la postura del ni\u00f1o al perro cabeza abajo. Empieza flexionando cada pierna, alternando entre ellas, para empezar a estirar las piernas poco a poco. Cuando sientas que est\u00e1n m\u00e1s flexibles y los m\u00fasculos est\u00e1n m\u00e1s estirados, estira las dos piernas completamente. Aseg\u00farate de tener la postura correcta. Respira profundamente y siente el estiramiento en las piernas y la espalda.<\/p>\n<h4><\/h4>\n<h4>Flexi\u00f3n hacia delante de pie<\/h4>\n<p>Desde la postura perro cabeza abajo, poco a poco ve moviendo los brazos hacia los pies hasta que est\u00e9s en una posici\u00f3n donde tus piernas est\u00e9n rectas y tu tronco superior est\u00e9 flexionado hacia delante. Puedes mantener las rodillas dobladas o rectas, dependiendo de tu nivel de flexibilidad. Deja los brazos, la cabeza y el cuello colgando hacia el suelo y flexiona las piernas de una en una para estirarlas en profundidad, hasta que puedas estirar las dos a la vez. Respira profundamente y disfruta del estiramiento.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14527\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/iStock_79128991_SMALL.jpg\" alt=\"\" width=\"837\" height=\"572\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>Posici\u00f3n vertical con estiramiento<\/h4>\n<p>Empieza a levantar el tronco superior del cuerpo lentamente, vertebra por vertebra, hasta que est\u00e9s en una posici\u00f3n vertical. Respira profundamente varias veces mientras levantas los brazos encima de tu cabeza. Sincroniza tu respiraci\u00f3n con el movimiento de subir y bajar los brazos para deshacerte de la tensi\u00f3n acumulada. Respira profundamente una vez m\u00e1s y vuelve a una posici\u00f3n vertical con los brazos en cada lado.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14528\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/iStock_79128939_SMALL.jpg\" alt=\"\" width=\"565\" height=\"848\" \/><\/p>\n<h4><\/h4>\n<h4>Pinza de pie separada<\/h4>\n<p>Separa las piernas aproximadamente un metro para formar una \u2018V\u2019 e inclina el tronco superior hacia delante poco a poco para estirar las piernas y la espalda. Toca el suelo con las manos. Toma un tiempo para estirar bien el cuerpo y respirar profundamente.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14529\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/iStock_79130167_SMALL.jpg\" alt=\"\" width=\"853\" height=\"562\" \/><\/p>\n<h4><\/h4>\n<h4>Posici\u00f3n vertical con estiramiento<\/h4>\n<p>Poco a poco mueve los pies hacia el centro hasta que est\u00e9n paralelos a las caderas y sube el tronco superior lentamente, vertebra por vertebra. Cuando est\u00e9s en una posici\u00f3n vertical toma una \u00faltima inspiraci\u00f3n estirando los brazos hacia arriba y baj\u00e1ndolos con la espiraci\u00f3n.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline;\">Esta rutina se puede practicar en cualquier lugar y es una manera muy buena de aumentar tu energ\u00eda, vitalidad y claridad mental por las ma\u00f1anas.<\/span> Puedes variar los estiramientos y hacer que la sesi\u00f3n sea m\u00e1s larga, pero si eres principiante, esta rutina es un buen punto de partida para empezar e ir conociendo mejor el cuerpo y trabajarlo intuitivamente.<\/p>\n<p style=\"text-align: center;\"><strong>\u00bfTe animas a probarlo?<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Muchos de nosotros estamos habituados a levantarnos, ducharnos, desayunar y salir corriendo de casa. Sin embargo, establecer una rutina matutina saludable es una buena manera de empezar el d\u00eda con energ\u00eda. Simplemente con empezar el d\u00eda haciendo 5 minutos de estiramientos puede ser muy beneficioso para tu salud. Es especialmente importante hacerlo por la ma\u00f1ana [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":80522,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1416],"tags":[],"class_list":["post-71838","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-deporte"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Rutina de Estiramientos Matutinos - SHA Magazine<\/title>\n<meta name=\"description\" content=\"Muchos de nosotros estamos habituados a levantarnos, ducharnos, desayunar y salir corriendo de casa. 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