{"id":7252,"date":"2022-06-30T16:32:53","date_gmt":"2022-06-30T16:32:53","guid":{"rendered":"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/?p=7252"},"modified":"2023-05-26T14:36:43","modified_gmt":"2023-05-26T14:36:43","slug":"7-tips-de-estiramientos-para-hacer-en-casa-o-en-oficina","status":"publish","type":"post","link":"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/7-tips-de-estiramientos-para-hacer-en-casa-o-en-oficina\/","title":{"rendered":"7 tips de estiramientos para hacer en casa o en oficina"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7252\" class=\"elementor elementor-7252\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fc5478f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fc5478f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7b9cdb0e\" data-id=\"7b9cdb0e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-47f1bca6 elementor-widget elementor-widget-text-editor\" data-id=\"47f1bca6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<p>Por Leslie Barker<\/p>\n\n\n\n<p>\u00bfHas notado que cuanto m\u00e1s te estiras, mejor te sientes? Tomarte unos minutos para estirar todos los d\u00edas te ayudar\u00e1 a aliviar el <a href=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/estres-sus-efectos-y-tecnicas-para-combatirlo\/\" data-type=\"URL\" data-id=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/estres-sus-efectos-y-tecnicas-para-combatirlo\/\">estr\u00e9s<\/a> y el dolor posterior al <a href=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/como-bajar-de-peso-3-secretos-para-lograrlo-con-entrenamiento-respaldado-por-ciencia-tecnologia-y-coaching\/\" data-type=\"URL\" data-id=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/como-bajar-de-peso-3-secretos-para-lograrlo-con-entrenamiento-respaldado-por-ciencia-tecnologia-y-coaching\/\">entrenamiento<\/a>.<\/p>\n\n\n\n<p>Ser sedentario durante demasiado tiempo puede provocar problemas <a href=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/por-que-aumenta-la-frecuencia-cardiaca-al-hacer-ejercicio\/\" data-type=\"URL\" data-id=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/por-que-aumenta-la-frecuencia-cardiaca-al-hacer-ejercicio\/\">card\u00edacos<\/a>, depresi\u00f3n, un metabolismo m\u00e1s lento e incluso habilidades sociales reducidas. As\u00ed que ponte de pie. En este momento. El ejercicio hace maravillas f\u00edsica, mental y emocionalmente.<\/p>\n\n\n\n<p>Estos estiramientos son f\u00e1ciles y marcar\u00e1n una gran diferencia en tu d\u00eda a d\u00eda y tu bienestar.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/ejercicios-de-estiramiento.jpg\" alt=\"\" class=\"wp-image-7265\" width=\"527\" height=\"316\" srcset=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/ejercicios-de-estiramiento.jpg 480w, https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/ejercicios-de-estiramiento-300x180.jpg 300w\" sizes=\"(max-width: 527px) 100vw, 527px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1.<\/strong> Coloca las manos en la parte posterior de la cabeza, los dedos entrelazados y los codos hacia afuera. Inhala mientras cuentas hasta tres, levantando la cara hacia el techo mientras balanceas ligeramente la espalda. Exhala mientras cuentas hasta tres mientras bajas la barbilla hacia el pecho y llevas los codos frente a ti. (No necesitan tocarse). Repite varias veces.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/tecnicas-de-estiramiento.jpg\" alt=\"\" class=\"wp-image-7266\" width=\"521\" height=\"313\" srcset=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/tecnicas-de-estiramiento.jpg 480w, https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/tecnicas-de-estiramiento-300x180.jpg 300w\" sizes=\"(max-width: 521px) 100vw, 521px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2.<\/strong> Levanta tu brazo izquierdo hacia arriba, luego d\u00f3blalo justo detr\u00e1s de tu cabeza para que tu mano derecha toque tu codo izquierdo. Mant\u00e9n la posici\u00f3n durante tres respiraciones lentas, manteniendo los hombros lo m\u00e1s presionados posible. Cambio de lados.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/ejercicios-para-estirar.jpg\" alt=\"\" class=\"wp-image-7267\" width=\"512\" height=\"307\" srcset=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/ejercicios-para-estirar.jpg 480w, https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/ejercicios-para-estirar-300x180.jpg 300w\" sizes=\"(max-width: 512px) 100vw, 512px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3.<\/strong> Extiende tu brazo derecho hacia adelante, luego mu\u00e9velo frente a tu cuerpo, manteniendo el codo recto. Levanta el brazo izquierdo para que quede paralelo al piso, luego dobla el codo izquierdo frente al brazo derecho, con los dedos hacia arriba. Mant\u00e9n la posici\u00f3n durante tres respiraciones lentas, luego cambie de lado.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/estiramientos-para-estres.jpg\" alt=\"\" class=\"wp-image-7268\" width=\"526\" height=\"316\" srcset=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/estiramientos-para-estres.jpg 480w, https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/estiramientos-para-estres-300x180.jpg 300w\" sizes=\"(max-width: 526px) 100vw, 526px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4.<\/strong> Si\u00e9ntate en el borde de tu silla. Manteniendo la espalda recta, inclina desde las caderas y baja las piernas lo m\u00e1s que puedas. Mant\u00e9n la posici\u00f3n durante tres respiraciones lentas. Repite unas cuantas veces.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/estiramientos-en-casa.jpg\" alt=\"\" class=\"wp-image-7269\" width=\"515\" height=\"309\" srcset=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/estiramientos-en-casa.jpg 480w, https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/estiramientos-en-casa-300x180.jpg 300w\" sizes=\"(max-width: 515px) 100vw, 515px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5.<\/strong> P\u00e1rate detr\u00e1s de tu silla, con la mano izquierda tocando apenas el respaldo. Dobla la rodilla derecha, alcanzando el pie con la mano derecha y mant\u00e9n la rodilla mirando hacia el suelo. Aguanta algunas respiraciones. Repite en el otro lado.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/estiramientos-para-el-dolor.jpg\" alt=\"\" class=\"wp-image-7270\" width=\"521\" height=\"313\" srcset=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/estiramientos-para-el-dolor.jpg 480w, https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/estiramientos-para-el-dolor-300x180.jpg 300w\" sizes=\"(max-width: 521px) 100vw, 521px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6.<\/strong> Si\u00e9ntate erguido. Cruza la pierna derecha sobre la izquierda en forma de cuatro. Manteniendo la espalda recta, doble las caderas sobre las piernas. Sentir\u00e1s un buen estiramiento en la cadera derecha y en la parte baja de la espalda. Aguanta algunas respiraciones; repetir en el otro lado.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/estiramiento-para-ejercicio.jpg\" alt=\"\" class=\"wp-image-7271\" width=\"520\" height=\"312\" srcset=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/estiramiento-para-ejercicio.jpg 480w, https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/estiramiento-para-ejercicio-300x180.jpg 300w\" sizes=\"(max-width: 520px) 100vw, 520px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. <\/strong>Para este giro, apoye la mano izquierda sobre el respaldo de tu silla, tu mano derecha en la parte exterior de tu muslo izquierdo. A medida que inhalas, gira lentamente hacia el giro. Aguanta, sigue respirando. Repite en el otro lado.<\/p>\n\n\n\n<p>\u00a1Listo ya estamos preparados para lo que sea!<\/p>\n\n\n\n<p>Sobre el Autor<\/p>\n\n\n\n<p>Leslie Barker ha escrito y vivido su pasi\u00f3n, la salud y el ejercicio, durante d\u00e9cadas, m\u00e1s recientemente como escritora s\u00e9nior de <a style=\"user-select: auto;\" href=\"https:\/\/www.dallasnews.com\/author\/leslie-barker\">The Dallas Morning News<\/a> . Sus ensayos, consejos y formas de encontrar alegr\u00eda incluso en las circunstancias m\u00e1s simples han inspirado a los teleadictos a comenzar a moverse, as\u00ed como a los deportistas m\u00e1s experimentados a seguir movi\u00e9ndose.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-87839ec elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"87839ec\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-50b9bd5\" data-id=\"50b9bd5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f3c6e38 elementor-widget elementor-widget-author-box\" data-id=\"f3c6e38\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"author-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-author-box\">\n\t\t\t\t\t\t\t<div  class=\"elementor-author-box__avatar\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/wp-content\/uploads\/2022\/06\/Leslie-Barker-Headshot-300x202.jpeg\" alt=\"Picture of Leslie Barker\" loading=\"lazy\">\n\t\t\t\t<\/div>\n\t\t\t\n\t\t\t<div class=\"elementor-author-box__text\">\n\t\t\t\t\t\t\t\t\t<div >\n\t\t\t\t\t\t<h4 class=\"elementor-author-box__name\">\n\t\t\t\t\t\t\tLeslie Barker\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-author-box__bio\">\n\t\t\t\t\t\t<p>Leslie Barker ha escrito y vivido sobre su pasi\u00f3n, la salud y el ejercicio. Ha sido escritora s\u00e9nior de The Dallas Morning News. Sus ensayos, consejos y formas de encontrar alegr\u00eda incluso en las circunstancias m\u00e1s simples han inspirado a los teleadictos a comenzar a moverse.<\/p>\n\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u00bfHas notado que cuanto m\u00e1s te estiras, mejor te sientes? Tomarte unos minutos para estirar todos los d\u00edas te ayudar\u00e1 a aliviar el estr\u00e9s y el dolor posterior al entrenamiento.<\/p>\n","protected":false},"author":5,"featured_media":9109,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"content-type":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[53,54],"class_list":["post-7252","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-ciencia","tag-coaching"],"gutentor_comment":0,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>7 tips de estiramientos para hacer en casa o en oficina - Orangetheory Fitness M&eacute;xico<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/orangetheoryfitnessmexico.com\/es-mx\/7-tips-de-estiramientos-para-hacer-en-casa-o-en-oficina\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 tips de estiramientos para hacer en casa o en oficina - Orangetheory Fitness M&eacute;xico\" \/>\n<meta property=\"og:description\" content=\"\u00bfHas notado que cuanto m\u00e1s te estiras, mejor te sientes? 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