11 Estiramientos para aliviar la tensión en el cuello y los hombros

22 abril, 2020 9,761 comentarios

Estos efectivos estiramientos pueden ayudarte a combatir el dolor en la zona del cuello y hombros.

Un cuello con tensión y hombros encogidos, derivan en problemas que a muchos nos resultan muy familiares. Afortunadamente, si este dolor viene provocado por situaciones de estrés, malos hábitos a la hora de sentarse o debido a una falta de actividad, estos ejercicios periódicos de estiramiento pueden solucionar esta situación e incluso proporcionarte un alivio permanente. La clave está en hacerlos de manera regular y constante para que poco a poco la tensión de esta zona del cuerpo se vaya liberando, y con eso, los dolores que provoca.

1. Pon el cuello sobre una toalla enrollada

Este es un estiramiento muy delicado al que se recurre para liberar la tensión alrededor de la zona del cuello.

  • Enrolla una toalla.
  • Colócala en la base de tu cabeza.
  • Deja que tu cabeza “caiga” libremente hacia el suelo y relájate.
  • Permanece en esta posición durante unos 10 minutos, a menos que sientas algún tipo de dolor.

2. Estiramiento de cuello

Este ejercicio proporciona un estiramiento profundo en la parte posterior del cuello y la zona superior de la espalda.

  • Comienza por sentarte cómodamente en una silla o en el suelo.
  • Junta las manos por detrás de la cabeza.
  • Baja con delicadeza la cabeza, acercando tu barbilla al pecho.
  • Mantén esa posición de 30 a 40 segundos, y luego retorna lentamente tu cabeza a la posición inicial para soltar después tus manos.

3. Estiramiento laterales del cuello

Este estiramiento es para los laterales de tu cuello.

  • Comienza por sentarte cómodamente en el suelo o en una silla.
  • Coloca tu mano derecha en la parte superior izquierda de la cabeza y jala suavemente hacia tu derecha.
  • Mantén la espalda recta y los hombros relajados.
  • Sostén esa posición durante 30-40 segundos, y luego lleva lentamente la cabeza hacia su posición inicial.
  • Repite hacia el otro lado.

4. Estiramiento del músculo trapecio

Este estiramiento hace trabajar tanto al cuello como a los hombros.

  • Comienza poniendo el brazo derecho detrás de ti y sujetándolo con la mano izquierda.
  • Tira de la mano suavemente hacia tu pie izquierdo.
  • Acerca tu oreja izquierda a tu hombro izquierdo.
  • Mantén la posición durante 20 segundos y repite hacia el otro lado.
  • También puedes hacer el mismo estiramiento manteniendo las manos delante de ti. De este modo, también garantizarás un buen estiramiento de los trapecios, pero desde un ángulo ligeramente diferente.

5. Estiramiento del músculo elevador de la escápula

Este estiramiento tiene como objetivo trabajar los laterales del cuello y los hombros.

  • Comienza sentándote en una silla y agárrate a esta por detrás con una mano.
  • Inclina la barbilla hacia el pecho y acerca tu oreja al hombro izquierdo.
  • Gira la cabeza 45° a la derecha y luego a la izquierda. Puedes poner tu otra mano sobre esta para ayudarte, pero no la fuerces: todos los movimientos deben ser muy suaves.
  • Mantén la posición durante 20-30 segundos y luego cambia de lado.

6. “Enhebrar la aguja”

Este estiramiento libera la tensión en la parte superior de la espalda y entre los omóplatos. Todos los movimientos deben ser suaves y delicados.

  • Comienza poniéndote a ‘cuatro patas’, apoyándote en tus manos y rodillas.
  • Después, desliza el brazo izquierdo con la palma de la mano hacia arriba, entre tu brazo derecho y la pierna, girando tu cuerpo hasta que tu cabeza llegue a tocar el suelo.
  • Mantén esta posición durante 30-40 segundos y luego repite hacia el otro lado.

7. Rotación de los hombros

Este movimiento libera la tensión en la zona de tus hombros.

  • Comienza sentado o de pie, manteniendo la espalda y el cuello rectos.
  • Levanta los hombros y luego gíralos hacia atrás y hacia abajo.
  • Todos los movimientos deben ser suaves. Mantén tu barbilla apretada.

8. Estiramiento con los brazos cruzados

Este es un buen estiramiento no solo para tus bíceps, también lo es para los hombros.

  • Comienza de pie, con los pies separados a una distancia similar al ancho de tus hombros.
  • Cruza tu brazo izquierdo sobre tu pecho.
  • Usa tu mano derecha para empujar tu brazo izquierdo, justo por encima del codo, acercándolo a tu cuerpo.
  • Mantén esta posición durante 10-20 segundos y repite hacia el otro lado.

9. La postura de cara de vaca

Este estiramiento está enfocado a múltiples músculos, incluyendo los hombros.

  • Comienza levantando tu brazo izquierdo en línea recta, luego dóblalo y llévalo por detrás de tu cabeza.
  • Coloca tu mano derecha detrás de tu espalda, levántala y sujeta tu mano izquierda.
  • Mantén esta posición durante 10 segundos, luego suelta las manos y repite con el otro lado.
  • Si no puedes alcanzar las yemas de tus dedos con la otra mano, usa una toalla para ayudarte. Sujétala con la mano que está por encima de tu cabeza y agárrala con la otra, generando un tirón suave.

10. Estiramiento del brazo recto contra la pared

Este estiramiento es ideal para hombros en tensión.

  • Comienza colocando tu brazo izquierdo contra la pared, poniendo la palma de tu mano mirando hacia la misma o hacia el techo, como te sea más cómodo.
  • Presiona el hombro contra la pared.
  • Aleja ligeramente el pecho de la pared, propiciando un suave estiramiento.
  • Mantén la posición durante 30-40 segundos y repite hacia el otro lado.

11. Estiramiento doble de los hombros hacia atrás

Este es un estiramiento muy profundo de los hombros.

  • Empieza de pie, recto.
  • Junta las manos por detrás de la espalda.
  • Levanta los brazos hasta que sientas el estiramiento.
  • Mantén durante 30-40 segundos, repite 3 veces.
  • Puedes inclinarte hacia adelante si necesitas que el estiramiento sea aún más profundo.

Si sientes tus músculos tensos, aplica este ejercicio y cuéntanos tus resultados en los comentarios.

h/t: Genial

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