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Bend your knees and bring the soles of your feet together. This position will stretch the groin. Hold this position for 60 seconds
Interlace your hands behind your head. Very slowly, lift your head with your arms, positioning your elbows in front of your head. Hold this position for 5 seconds, repeating it 3 times or until you feel a gentle stretch in the neck area.
With your knees bent, push your shoulders back to create tension in the upper back. Hold the controlled tension for 4-5 seconds. Relax and move your head forward as shown in Stretch #2. This exercise will relieve tension and allow you to stretch your neck.
Rest your head on the floor and extend one arm with the palm facing up, while keeping the other arm parallel to your body with the palm facing down. Stretch in opposite directions to stretch your shoulders and back in a controlled manner. Repeat this stretch on both sides at least twice. Keep your lower back relaxed and in contact with the floor.
Place your left leg over the right, bend your left knee at 90°, and interlace your hands behind your head. Push with your left leg to bring your right leg toward the floor, feeling a stretch in the lower back and the side of your hip. Hold the position for 30 seconds, then repeat on the other side.
Stretch both legs and relax, keeping your head on the floor. Place one hand on the bent knee and bring it toward your chest. Hold the gentle stretch for 30 seconds. Repeat with the other leg.
Bend your left leg at 90° and lift it over your extended right leg. Keep your head and shoulders on the floor. Turn your head to the left, place your hand on top of your knee, and press the leg down. Repeat on the other side and hold for 30 seconds.
Place your arms above your head and stretch your legs and toes as much as possible. Hold the position for 5 seconds, then relax. This is a great stretch for the muscles of the entire body.
Bring the soles of your feet together and hold them with your hands. Bring your toes together and adopt a comfortable position in the groin area. Try to keep your elbows on the outside of your legs to maintain a stable and balanced position. Hold this position for 30 to 40 seconds.
Sit down, bend your left leg over the right, place your left foot on the outside of your right thigh, and position your elbow on the outside of your left thigh (just above the knee). Twist your torso and slowly move your head to look over your left shoulder. This stretch will help you stretch your hips and lower back.
Bend your knee and hold it with your arms. Gently lift your leg toward your chest, feeling the stretch in the back of your leg. Support your back on something and hold the position for 30 seconds. Keep the leg pressed toward your chest without touching the knee.
Sit with one leg bent and place the heel of the other foot near your hip. Then, place the sole of the opposite foot on your thigh. Gently lean back until you feel the stretch in your quadriceps. Use your hands for balance. Hold for 30 seconds
Contract the glute muscles on the side of the bent leg while pushing your hip forward. This will help stretch the front of the hip and the top of the thighs. Keep the glutes contracted for 5-8 seconds, then relax them and continue stretching the quadriceps for another 15 seconds.
Place your right leg out with the sole of your left foot just touching the inner right thigh. Lean forward to stretch the hamstrings, aiming for a gentle and relaxing stretch. If you can't easily reach your feet, use a towel to assist with the stretch. Hold the position for 50 seconds.
As shown in the figure, place one leg forward until you feel a gentle stretch in the front of the hip, hamstring, and groin. Hold the position without moving your knees for 30 seconds.
Squat down with your heels flat and your knees bent at a 15° angle. If necessary, you can use a fence or a post to support yourself with your hands. This stretch benefits the ankles, Achilles tendons, groin, hips, and lower back. Hold the position for 30 seconds.
Standing near a solid support, rest your forearms on it with your head between your hands. Bend one leg forward and extend the other leg back. Move your hips forward to feel a gentle stretch in the calf of the extended leg. Hold for 30 seconds before switching legs.
To stretch the calf and Achilles tendon, slightly bend the back knee with the heel down. This exercise is excellent for improving ankle flexibility. Hold each position for 15 seconds on each leg.
Grab your left foot with your right hand and gently pull, bringing the heel toward your buttocks. In this position, the knee bends at a natural angle, creating a beneficial stretch for the knees. Hold for 30 seconds and repeat on both legs.
Lift your shoulders towards your ears until you feel slight tension in your neck and shoulders. Hold this position for 30 seconds, then relax your shoulders back to their normal position. Repeat this process 2 or 3 times.
Move your chin toward your left shoulder to stretch the right side of your neck. Hold the position for 10 to 20 seconds. Repeat this stretch on each side twice.
Interlace your fingers and stretch your arms over your head with your palms facing up. Feel the stretch in your arms, shoulders, and upper back. Hold the position for 15 seconds. Make sure to keep breathing normally.
Standing with your knees slightly bent, gently bring your elbow behind your head and bend to the same side. Hold the position for about 10 seconds. Repeat this exercise on both sides.
Standing with your knees slightly bent, place the palms of your hands with fingers pointing down on your lower back, just above your hips. Gently press your hands down and maintain comfortable pressure for 10-12 seconds.
With your fingers interlaced behind your back, rotate your elbows inward while stretching your arms. Hold this position for 5-15 seconds. Repeat the exercise twice.
Place both hands at the same distance apart on a ledge and let your upper body drop down. Make sure your hips are directly over your feet. Slightly bend your knees and move your hands to different heights. Hold this position for 30 seconds.
Massage the arches of your feet with your thumbs, using circular motions to loosen the tissues. Spend 2-3 minutes on each foot. Elevate your feet, keeping your lower back flat on the floor. Gradually increase the duration of the elevation