{"id":72644,"date":"2020-05-15T09:11:25","date_gmt":"2020-05-15T07:11:25","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/rutina-de-movilidad\/"},"modified":"2023-03-06T20:35:26","modified_gmt":"2023-03-06T18:35:26","slug":"rutina-de-mobilidad","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/rutina-de-mobilidad\/","title":{"rendered":"Rutina de movilidad"},"content":{"rendered":"<p>La mobilidad es un objetivo fant\u00e1stico de cara a realizar ejercicio. Es un complemento ieal para cualquier otra reutina que te ayudar\u00e1 a sentirte mejor y eliminar la pesadez del cuerpo. Sigue esta rutina de estiramientos din\u00e1micos para mejorar tu mobilidad!<\/p>\n<h4>PASO 1<\/h4>\n<p>Rodillas a los lados<\/p>\n<p>12 repeticiones<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65161\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/01-1-1024x576.jpg\" alt=\"\" width=\"547\" height=\"308\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/01-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/01-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/01-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/01-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/01-1.jpg 1140w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65162\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/02-1-1024x576.jpg\" alt=\"\" width=\"547\" height=\"308\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/02-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/02-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/02-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/02-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/02-1.jpg 1140w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>PASO 2<\/h4>\n<p>Baja espalda<\/p>\n<p>12 repeticiones<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65163\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/03-1-1024x576.jpg\" alt=\"\" width=\"547\" height=\"307\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/03-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/03-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/03-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/03-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/03-1.jpg 1140w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65164\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/04-1-1024x576.jpg\" alt=\"\" width=\"547\" height=\"308\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/04-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/04-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/04-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/04-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/04-1.jpg 1140w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>PASO 3<\/h4>\n<p>Rotaci\u00f3n externa con estiramiento del flexor de la cadera<\/p>\n<p>12 repeticiones<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65168\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/08-1-1024x576.jpg\" alt=\"\" width=\"548\" height=\"308\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/08-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/08-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/08-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/08-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/08-1.jpg 1140w\" sizes=\"auto, (max-width: 548px) 100vw, 548px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>PASO 4<\/h4>\n<p>Abrimos el libro<\/p>\n<p>12 repeticiones<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65165\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/05-1-1024x576.jpg\" alt=\"\" width=\"547\" height=\"308\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/05-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/05-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/05-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/05-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/05-1.jpg 1140w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\" \/><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65166\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/06-1-1024x576.jpg\" alt=\"\" width=\"546\" height=\"307\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/06-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/06-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/06-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/06-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/06-1.jpg 1140w\" sizes=\"auto, (max-width: 546px) 100vw, 546px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65167\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/07-1-1024x576.jpg\" alt=\"\" width=\"546\" height=\"307\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/07-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/07-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/07-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/07-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/07-1.jpg 1140w\" sizes=\"auto, (max-width: 546px) 100vw, 546px\" \/><\/p>\n<h4>PASO 5<\/h4>\n<p>Medias lunas<\/p>\n<p>12 repeticiones<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65169\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/09-1-1024x576.jpg\" alt=\"\" width=\"548\" height=\"308\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/09-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/09-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/09-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/09-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/09-1.jpg 1140w\" sizes=\"auto, (max-width: 548px) 100vw, 548px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65170\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/10-2-1024x576.jpg\" alt=\"\" width=\"547\" height=\"308\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/10-2-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/10-2-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/10-2-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/10-2-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/10-2.jpg 1140w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65171\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/11-1-1024x576.jpg\" alt=\"\" width=\"547\" height=\"308\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/11-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/11-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/11-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/11-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/11-1.jpg 1140w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>PASO 6<\/h4>\n<p>Estiramiento del flexor de la cadera<\/p>\n<p>30 segundos cada pierna<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65172\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/12-1-1024x576.jpg\" alt=\"\" width=\"547\" height=\"308\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/12-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/12-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/12-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/12-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/12-1.jpg 1140w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>PASO 7<\/h4>\n<p>Estiramiento avanzado del flexor de la cadera y del cu\u00e1driceps<\/p>\n<p>30 segundos cada pierna<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65173\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/13-1-1024x576.jpg\" alt=\"\" width=\"547\" height=\"308\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/13-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/13-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/13-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/13-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/13-1.jpg 1140w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>PASO 8<\/h4>\n<p>Enhebramos la aguja con rotaci\u00f3n<\/p>\n<p>12 repeticiones<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65174\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/14-1-1024x576.jpg\" alt=\"\" width=\"548\" height=\"308\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/14-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/14-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/14-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/14-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/14-1.jpg 1140w\" sizes=\"auto, (max-width: 548px) 100vw, 548px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65175\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/15-1-1024x576.jpg\" alt=\"\" width=\"547\" height=\"308\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/15-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/15-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/15-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/15-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/15-1.jpg 1140w\" sizes=\"auto, (max-width: 547px) 100vw, 547px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>PASO 9<\/h4>\n<p>Estiramiento del gato<\/p>\n<p>12 repeticiones<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65176\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/16-1-1024x576.jpg\" alt=\"\" width=\"548\" height=\"308\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/16-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/16-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/16-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/16-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/16-1.jpg 1140w\" sizes=\"auto, (max-width: 548px) 100vw, 548px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65177\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/17-1-1024x576.jpg\" alt=\"\" width=\"546\" height=\"307\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/17-1-1024x576.jpg 1024w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/17-1-600x338.jpg 600w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/17-1-768x432.jpg 768w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/17-1-1536x864.jpg 1536w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/17-1.jpg 1140w\" sizes=\"auto, (max-width: 546px) 100vw, 546px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>PASO 10<\/h4>\n<p>Protracci\u00f3n y retracci\u00f3n de las esc\u00e1pulas<\/p>\n<p>12 repeticiones<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65178\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/Captura-de-pantalla-2020-05-18-a-las-11.53.31.png\" alt=\"\" width=\"542\" height=\"305\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/Captura-de-pantalla-2020-05-18-a-las-11.53.31.png 728w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/Captura-de-pantalla-2020-05-18-a-las-11.53.31-600x338.png 600w\" sizes=\"auto, (max-width: 542px) 100vw, 542px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-65179\" src=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/Captura-de-pantalla-2020-05-18-a-las-11.54.16.png\" alt=\"\" width=\"541\" height=\"306\" srcset=\"https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/Captura-de-pantalla-2020-05-18-a-las-11.54.16.png 724w, https:\/\/shawellness.com\/shamagazine\/wp-content\/uploads\/2020\/05\/Captura-de-pantalla-2020-05-18-a-las-11.54.16-600x339.png 600w\" sizes=\"auto, (max-width: 541px) 100vw, 541px\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La mobilidad es un objetivo fant\u00e1stico de cara a realizar ejercicio. Es un complemento ieal para cualquier otra reutina que te ayudar\u00e1 a sentirte mejor y eliminar la pesadez del cuerpo. Sigue esta rutina de estiramientos din\u00e1micos para mejorar tu mobilidad! PASO 1 Rodillas a los lados 12 repeticiones &nbsp; PASO 2 Baja espalda 12 [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":75163,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1416,1425],"tags":[],"class_list":["post-72644","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-deporte","category-stayhealthywithsha-es"],"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 movilidad - SHA Magazine<\/title>\n<meta name=\"description\" content=\"La mobilidad es un objetivo fant\u00e1stico de cara a realizar ejercicio. 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