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Mobility and Flexibility

Flexión
Descenso
Rotación CL

1. POSICIÓN INICIAL. 

- De pie en posición erguida y un brazo estirado hacia abajo.

2. MOVIMIENTO.

- El movimiento es una secuencia de 3 acciones: 1. La Flexión hacia el dorso de la mano; El Descenso ,o depresión, activo del hombro; y la Rotación de la cabeza en sentido contrario CL (contra lateral) al brazo que extiende. 
- Si lo desea, puede hacerlo paso por paso, primero extiende el brazo y posterior la rotación con la cabeza. La sensación debe sentirla en su cuello e incluso en su brazo. Con esto puede identificar cómo y qué tipo de tensión está presentando. Ej: Si siente la tensión o sensación de hormigueo a la altura del brazo o la mano, puede identificar que en efecto hay una compresión nerviosa (pinzamiento del nervio, puede ser Nervio mediano o Axilar)
- El ritmo o velocidad de ejecución debe ser lento, consciente, continuo. Conecte con su cuerpo.

3. RESPIRACIÓN

- Los pasos son: Inhalar > Exhalar > Movilizar > Mantener durante 3 a 5 seg. 
(Si siente mucha tensión le recomiendo que en el punto de mayor tensión sostenga/mantenga y repita los pasos de inhalar/exhalar pausadamente. Trate de sentir como los tejidos sueltan la tensión.)  
- 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 1

1. HOME POSITION. 

- Standing in an upright position and one arm stretched downwards.

2. MOVEMENT.

- The movement is a sequence of two actions: 1. The depression or active descent of the shoulder while maintaining the dorsiflexion of the hand. 2. Rotation in the opposite direction (contra lateral) to the extending arm. 
- 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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