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Mobility and Flexibility
The first thing we must know, so that the mobility and stability work is effective, safe and non-harmful, is the execution protocol.
<Conscious / Controlled / Continuous>
I present each zone or body structure by blocks to facilitate access to the material. On the front, you will find a very brief explanatory video about basic anatomy and information of interest for those who want to deepen their knowledge of their own body.
Trabajo 1: Movilidad
1 Serie contínua
Movement 1
5 Repeticiones por cada lado
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 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.
15 Repeticiones completas
adelante y atrás
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.
15 Repeticiones completas
adelante y atrás
Movement 1
15 Repeticiones cada lado
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.
Trabajo 2: Estabilidad
3 Series - Triplexo en circuito
2 min de recuperación entre series
Movement 1
Entre 8 y12 Repeticiones por cada lado
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 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.
20 Repeticiones
Movement 1
10 Repeticiones por cada lado
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.
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