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Mobility and Flexibility

HALO
con Apoyo
en 1 Rodilla

1. POSICIÓN INICIAL. 

- Apoye una rodilla sobre el Mat o una toalla doblada, no pueden haber molestias en el apoyo, y la otra pierna por delante dejando la superficie plantar del pie sobre el suelo (Evitar elevar el talón o alguna parte del pie durante el movimiento).
- Conecte con su cuerpo, intente mantener el control del mismo para lograr la estabilidad.
- La carga a utilizar debe ser cómoda para evitar molestias durante la ejecución. Puede utilizar, Kettlebell, Mancuernas, Disco, Sandbag, lo que usted desee y con lo que se sienta más a gusto.

2. MOVIMIENTO.

- Antes de realizar el movimiento, active su zona media (faja abdominal) evitando cualquier aumento en el diámetro del vientre. Para esto, imagine un corsé que fija su abdomen.
- El movimiento que realizan los brazos con la herramienta es alrededor de la cabeza, no por encima de ella. 
- El movimiento empieza desde la escápula (omóplato) y fluye con el hombro y el brazo. Intente sentir y entender el movimiento que realizan estas zonas del cuerpo.
- Evite hiperextender la zona lumbar mientras realiza los movimientos con los brazos.
- El ritmo o velocidad de ejecución debe ser lento, continuo y dinámico.

3. RESPIRACIÓN

- Los pasos son: Inhalar / Mantener > Mover / Exhalar.
- La respiración debe ser normal, sin forzar ni agitarse, conecte con ella, intente sentir cómo influye el oxígeno en la obtención de energía y en la relajación muscular.

Movement 2

1. HOME POSITION. 

- Stand upright and arms stretched down.

2. MOVEMENT.

- The objective is to perform the global movements of the cervical region that are, flexion, extension, rotation, etc.
(1). We must perform the depression or active descent of the shoulders maintaining the dorsal flexion of the hand or holding the hand as shown in the video. (2). The rotational movements must be very controlled, taking special care when performing the backward tilt (extension) of the head.
- If you wish, you can do it step by step, first extend your arm and then rotate with your head. The sensation should be on your neck and even on your arm. With this you can identify how and what type of stress you are presenting. Ex: If you feel the tension or tingling sensation at the level of the arm or hand, you can identify that there is indeed a nerve compression (pinching of the nerve, it can be Median or Axillary nerve)
- The rhythm or speed of execution must be slow, conscious, continuous. Connect with your body.

3. BREATHING

- The steps are: Inhale> Exhale> Mobilize> Hold for 3 to 5 sec. 
(If you feel a lot of tension I recommend that at the point of greatest tension you hold / hold and repeat the steps of inhaling / exhaling slowly. Try to feel the tension release from the tissues.) 
- Breathing should be normal, without forcing or shaking, connect with it, try to feel how oxygen influences energy and muscle relaxation.

Movement 2

1. HOME POSITION. 

- Stand upright and arms stretched down.

2. MOVEMENT.

- The objective is to perform the global movements of the cervical region that are, flexion, extension, rotation, etc.
(1). We must perform the depression or active descent of the shoulders maintaining the dorsal flexion of the hand or holding the hand as shown in the video. (2). The rotational movements must be very controlled, taking special care when performing the backward tilt (extension) of the head.
- If you wish, you can do it step by step, first extend your arm and then rotate with your head. The sensation should be on your neck and even on your arm. With this you can identify how and what type of stress you are presenting. Ex: If you feel the tension or tingling sensation at the level of the arm or hand, you can identify that there is indeed a nerve compression (pinching of the nerve, it can be Median or Axillary nerve)
- The rhythm or speed of execution must be slow, conscious, continuous. Connect with your body.

3. BREATHING

- The steps are: Inhale> Exhale> Mobilize> Hold for 3 to 5 sec. 
(If you feel a lot of tension I recommend that at the point of greatest tension you hold / hold and repeat the steps of inhaling / exhaling slowly. Try to feel the tension release from the tissues.) 
- Breathing should be normal, without forcing or shaking, connect with it, try to feel how oxygen influences energy and muscle relaxation.

¿Completado?
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