🛌 Rutina de EJERCICIOS AL DESPERTAR en la cama, elimina el dolor por las mañanas

Recent questions

• How can I relieve morning stiffness?

  By performing a series of gentle stretches and movements, you can effectively relieve morning stiffness. Start by lying on your back, bending your knees, and placing your hands by your ribs. Inhale deeply through your nose and exhale through your mouth. Stretch one leg while bringing the other towards your chest, making ankle circles, then switch legs. Move your legs to activate joints from ankles to hips, and stretch them in different positions to mobilize the hips. Mobilize the lumbar area with knee circles and rotation stretches, then perform flexion and extension movements with the lumbar spine. Finish by mobilizing the cervical area with shoulder circles, side bends, and arm stretches.

• What are some gentle stretches for the lower back?

  To stretch the lower back, you can sit on your heels and extend your arms forward. This movement helps to relieve tension and tightness in the lower back. Additionally, incorporating flexion and extension movements with the lumbar spine can further stretch and mobilize the lower back area. By including these gentle stretches in your routine, you can help alleviate discomfort and improve flexibility in the lower back.

• How can I mobilize my hips effectively?

  To mobilize your hips effectively, start by moving your legs to activate joints from ankles to hips. Stretch your legs in different positions to further mobilize the hips and increase flexibility. By incorporating a variety of leg movements and stretches, you can target the hip area and improve mobility. These exercises can help to reduce stiffness and increase range of motion in the hips.

• What is a good way to warm up joints in the morning?

  A good way to warm up joints in the morning is by performing a series of gentle stretches and movements. Begin by lying on your back, bending your knees, and placing your hands by your ribs. Inhale deeply through your nose and exhale through your mouth. Stretch your legs, make ankle circles, and mobilize the hips by moving your legs in different positions. Mobilize the lumbar area with knee circles and rotation stretches, then perform flexion and extension movements with the lumbar spine. Finish by mobilizing the cervical area with shoulder circles, side bends, and arm stretches to warm up joints and relieve morning stiffness.

• How can I improve flexibility in my spine?

  To improve flexibility in your spine, incorporate a variety of stretches and movements that target different areas of the spine. Start by mobilizing the lumbar area with knee circles and rotation stretches. Perform flexion and extension movements with the lumbar spine to increase flexibility. Additionally, include stretches for the lower back by sitting on your heels and extending your arms forward. Mobilize the cervical area with shoulder circles, side bends, and arm stretches to further improve flexibility in the spine. By regularly practicing these movements, you can enhance flexibility and mobility in your spine.