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7 ejercicios para mejorar tu postura y aliviar los dolores de espalda y cintura si estas todo el día sentado en tu trabajo.

Pasas todo el día sentado frente a tu computadora trabajando o muchas horas manejando en un vehículo y al llegar la noche sientes dolores, hormigueos,  rigidez muscular, entumecimiento o calambres?

Afortunadamente hay un par de ejercicios fáciles que pueden hacerte sentir mucho mejor; quédate hasta el final del articulo para descubrir cuales son y cómo mejorar tu postura en pocos días.

Cuello y hombros

Después de un duro trabajo en la computadora o de manejar largas distancias, la tensión en el cuello, tendones y músculos de tu espalda se siente de manera gradual y progresiva conforme avanzan los días.


Te daré 2 concejos para estirar los músculos, aliviar el dolor y la tensión.

 Para estirar los músculos apoya un brazo contra la pared o una puerta donde tu mano de apoyo esté ligeramente más alta que tu cabeza, trata de alcanzar tu otro hombro con la barbilla y luego regresa  la vista al frente, no lo hagas demasiado rápido y sentirás un agradable calor en los músculos de toda la zona.

Repite el ejercicio de 10 a 15 veces por cada brazo dependiendo el grado y acumulación de contracción que sientas en tu cuello y espalda, después de eso es hora de aliviar el dolor y la tensión.

Para ello debes pararte contra una pared de modo que tu espalda, cuello y cabeza la toquen pero tus pies alejados de la misma a una distancia de 7 u 8 centímetros; con las manos sobre la pared y respetando la postura levanta lentamente los mismos hasta la altura de los hombros sin quitarlos de la pared.

Repite el ejercicio en una rutina de 10 levantamientos tratando de mantener la posición al llegar al máximo de la altura recomendada y recuerda que estos ejercicios no solo puedes hacerlo si tienes malestar en las zonas a tratar, puedes hacerlos periódicamente para fortalecer las zonas comprometidas a estrés y contracturas musculares.

Tencion en las Muñecas

La siguiente parte de tu cuerpo que merece atención son tus muñecas; el posicionamiento erróneo del teclado y mouse de tu pc así como el inocente hábito de sostener todo el tiempo el teléfono en tus manos, pueden fácilmente contribuir a entumecimientos, hormigueos y hasta dolor.

Para solucionarlo podemos hacer estos 3 ejercicios que solo te llevara 5 minutos en hacerlos y te aliviará rápidamente de esos incomodos sentimientos y malestar.

  1. Primero vamos a calentar nuestras muñecas haciendo movimientos circulares dibujando círculos con la mano mientras mantienes tu brazo estable. Haremos unas 10 o 15 repeticiones con cada mano.
  2. Lo que sigue es el estiramiento de los dedos; junta los dedos índices de ambas manos y comienza a tirar, repite el ejercicio con cada dedo de ambas manos de igual manera.
  3. Por último, haz que sea un hábito utilizar algún elemento anti-estrés como pelotas o un expansor durante tus tiempos libres para descontracturar los músculos del área.

Al igual que el dolor del cuello y los hombros, ignorar el dolor en las manos y muñecas no es buena idea ya que puede terminar rápidamente provocando el SINDROME DEL TÚNEL CARPIANO que causa impulsos nerviosos más lentos provocando la perdida de sensibilidad en los dejos y fuerza de agarre en tus manos.

Espalda baja, Cintura y Nalgas

El dolor en la espalda baja, cintura y glúteos no significa que estés envejeciendo, es solo la consecuencia de tu trabajo y en muchos casos el estilo de vida sedentario que es un mal en constante crecimiento, lo peor es que cada vez se ve estos males en personas con una edad menor al promedio de años anteriores.

Estar sentado durante varias horas seguidas puede  afectar rápidamente a la CIATICA, un nervio ubicado entre la cadera y el coxis al final de nuestra espina dorsal lo que genera un severo dolor en la cintura y en algunos casos toma posesión de las piernas dejándonos prácticamente sin movimientos.

Este estilo de vida también provoca mayor estacionalidad de grasas en la zona del abdomen y genera CELULITIS (ver articulo relacionado para quitar la celulitis) pero no te preocupes que te enseñare a evitar todo esto en simples pasos que los harás en algún momento libre.

Vamos a hacer algunos ejercicios de estiramiento para estimular la circulación sanguínea a toda la zona baja de nuestro cuerpo; si estas en la oficina puedes sentarte al borde de tu silla y estirar una pierna hacia adelante, ahora inclina lentamente tu cuerpo hacia la pierna “no te excedas” no debes sentir ningún dolor o tensión en tu espalda.

Repite este ejercicio 5 o 10 veces por cada pierna para relajar la parte baja de la espalda, los glúteos e irrigar con sangre fresca al tendón de la corva y el nervio ciático.

Asiento Ajustable y Comodo


Si tienes que estar sentado todo el día en tu trabajo o conduciendo, al menos hazlo con comodidad.

Algo tan simple como un asiento ajustable puede minimizar toneladas de riesgos de salud provocados por un estilo de vida sedentario, corrige la postura y la mecánica corporal disminuyendo la posibilidad de experimentar dolor en la parte inferior de la espalda y sensaciones desagradables en el cuello lo que genera dolor de cabeza y un mayor cansancio en menor tiempo.

Para los que conducen sus vehículos por muchos kilómetros y largas horas estando en la misma posición es recomendable buscar elementos para integrar al asiento lo cual permita una mejor ventilación de nuestra espalda y glúteos, también hay algunas fundas con colchonetas ajustables para mejorar la postura de nuestra espalda, cintura y hasta cuentan con cabeceras ajustables para que el viaje sea más placentero y cómodo.

Sí, esto, aunque no parezca algo muy importante para tu bienestar diario, te lo aseguro que luego de unos días de implementar esta clase de cambios acompañado de los ejercicios que vamos viendo hasta aquí, te sentirás mas relajado y tus días no terminaran con esos desagradables dolores que nadie quiere tener.

Adiós obstrucción linfática…!!!

Caminar

No hace mucho tiempo los especialistas de Estados Unidos descubrieron que hacer caminatas de 5 minutos durante tu día de trabajo puede reducir todo el daño que tus arterias periféricas reciben luego de pasar un largo tiempo sentado o en posiciones estáticas.

Por eso, cuando tengas un par de minutos libres, levántate de tu asiento y camina por la oficina, sube y baja las escaleras. Muévete, camina y anda antes de perder esos minutos viendo las redes sociales en tu teléfono inteligente que ya habrá tiempo para dedicar a esa distracción.

 Otro consejo es utilizar más la bicicleta, caminar o algún otro elemento de movilidad que requiera de tu esfuerzo físico antes de subirte a tu automóvil o motocicleta para ganar unos minutos pero perdiendo movilidad que realmente le hace muy bien a tu salud.

DESPUES DE TODO, EL MOVIMIENTO ES VIDA ¿VERDAD?

Regla 50 – 10

Aunque nadie o casi nadie aplica en sus vidas esta regla, siempre es importante tenerla en cuenta o al menos conocerla para poder aplicarla cada vez que la recordemos XD.

Esto consiste en algo simple, por cada 50 minutos de trabajo, necesitas un descanso de 10 minutos para hacer lo que quieras, lo recomendable es caminar un poco o hacer ejercicios simples, rápidos y sin demasiada exigencia, la idea es movernos para darle circulación y oxigenar nuestra sangre.

Puedes organizar rutinas de ejercicios para estos tiempos de recreos laborales, hacer un par de flexiones, estiramientos o simplemente ejercicios de meditación para descansar la mente que también necesita su pequeño tiempo de descanso, sobre todo si nuestro trabajo exige demasiado nuestra mente.

Luego de esos 10 minutos de recreo mental o físico volverás a tu actividad totalmente renovado, motivado y lleno de energía, INTENTALO…!!!

Correr

Por ultimo te propondré la actividad física ideal para todas las personas ya que correr pone en movimiento todos los músculos de tu cuerpo al igual que la natación, gracias a ello aumentamos la oxigenación de la sangre, el metabolismo, enseñamos al cuerpo a regular naturalmente la temperatura, eliminar la celulitis, grasa e impurezas de nuestro cuerpo y mucho más.

No tienes que ser un gran atleta ni dedicar largas horas a correr para mejorar tu salud, hasta el trote más lento puede fortalecer tus músculos y ayudar a tu salud. Si no eres un gran fanático de correr puedes probar andando en bicicleta.

Con solo unos minutos al día vas a prevenir la obesidad, trabajar tus piernas, glúteos, espalda baja y todo lo mencionado anteriormente, además de liberar en nuestro cuerpo una cantidad impresionante de ENDORFINAS lo que ayuda a eliminar el dolor y evitar consumir medicamentos dedicados a tal propósito que con el tiempo terminan ocasionando problemas en nuestro hígado y renales graves.

Llegamos al final de los consejos del día para mejorar nuestra salud, corregir nuestra postura, mejorar la elasticidad de los músculos y más actividades para que nuestro trabajo no nos duela al final del día.

Los espero en el siguiente articulo donde veremos unos la segunda parte de los ejercicios para reducir y eliminar la CELULITIS de tu cuerpo con ejercicios simples, fáciles y en solo cuestión de minutos por día.

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