Espalda recta sinónimo de Elegancia

 

Puede que no lo hayáis relacionado, pero el porte de una persona tiene que ver en un 100% de los casos de la postura que la espalda adopta. Es por tanto la correcta colocación de la espalda la protagonista no tan solo muestra de una vida sana, sino de una presencia destacada y elegante. Una espalda arqueada hacia adelante muestra debilidad, miedo y falta de seguridad según el lenguaje corporal. Hoy os invitamos a dar un giro a vuestra percha para que luzcáis una personalidad con distinción, encanto, atractivo y salero. ¡Empecemos!

¿Qué es la hipercifosis?
Para aquellas que estéis alucinando con la «palabrita» os diré que la hipercifosis es, ni más ni menos que la popularmente conocida «chepa o joroba». Y sí, cada vez es más frecuente encontrarse casos de mujeres con la espalda arqueada en la parte media- alta de la espalda… Esta posición arqueada roba a la persona que la adopta el atractivo y el garbo, da sensación de abatimiento y para colmo nos hace sacar la tripa más de lo normal por lo que «NO NOS VIENE NADA BIEN».

 

 

¿Porqué se causa?

No quiero enrollarme demasiado, sólo quiero que tengáis unas nociones básicas de lo que es y de como solucionarlo, pero aún así os diré que las influencias más comunes que lo causan son la constitución física, los problemas emocionales, la tristeza, la falta de ejercicio, el cansancio… y bueno multitud de factores que hacen que tomemos esta postura como estar sentadas demasiadas horas, tener mucho pecho… en fin.

 

 

 

 

Solucionemos el tema. ¿Cómo podemos hacer una buena prevención y mejora de la misma?

Lo primero que tenemos que hacer es concienciarnossobre cuál es la postura que estamos adoptando, es decir, si no te das cuenta, no te vas a autocorregir. Una vez seamos conscientes de que vamos con la chepa a la espalda mi recomendación es tratar de llevar el esternón (pecho) por delante del cuerpo y los hombros atrás. Nos daremos cuenta de que al adoptar esta postura más correcta, no sólo lucimos más elegantes, sino que nuestro abdomen quedará más recogido. Además os recomiendo que realicéis una serie de ejercicios que dan muy buenos resultados.

 

¡Ah! antes de empezar quería comentaros una idea que me gusta;)

Quiero recomendar que caminéis con los brazos cogidos a la espalda sujetando cada codo con las manos, de este modo evitaremos el mal vicio de arquearnos.

 

Además, por otro lado deberemos llevar a cabo un completo trabajo que nos permita flexibilizar la musculatura congestionada en esta zona y al tiempo hacer una serie de entrenamientos de fuerza de los exteriores de la parte alta de la espalda.

Flexibilidad en extensión de la zona dorsal

Los ejercicios que vamos a ver a continuación los realizaremos mínimo 3-4 veces por semana. Sólo hacen falta 5 minutos y los resultados son bastante rápidos así que no os desaniméis.

 

1. Ejercicio con el listón:
Haremos una expansión de la musculatura anterior del brazo y pecho. Pasamos un por detrás de los hombros con el fin de forzar una retropulsión de la escápula (homóplato), es decir, trataremos de enderezar este arqueamiento manteniendo las escápulas juntas. Con estar posición trataremos de llevar los codos hacia atrás con una extension total (sin dolor). Sentiremos como el pectoral se amplía y estira aportando flexibilidad a la zona.

2. Otro ejercicio que va muy bien es un estiramiento específico del pectoral. Nos tumbamos en un lugar que nos permita dejar el brazo colgando con la palma mirando hacia arriba. Hemos de hacerlo con ambos brazos. Mantendremos al menos 30 segundos y cambiaremos.

 

3. Estiramiento específico de la zona dorsal forzada por un material. Se trata de un ejercicio que ataca directamente a la cifosis y estira bastante. Es importante mantener una respiración profunda y fluida. Combatiremos el exceso de flexión anterior dorsal tan característico de la cifosis.

Estiramiento liberador: Sentadas sobre un rulo, apoyamos nuestras piernas estiradas y un poco separadas a la pared. Es importante que acerquemos la cadera todo lo que podamos a la pared hasta sentir una ligera tensión en la zona posterior de las piernas (isquios). Ahora vamos alargar la espalda todo lo que podamos y extenderemos ambos brazos a los lados. Mantendremos esta posición durante al menos 30 segundos.

Trabajo de musculación específica de la zona alta de la espalda:

1. Rotadores externos del hombro con goma:

Para llevar a cabo el ejercicio nos vamos a servir de una goma de resistencia medio- baja. La vamos a fijar en su punto central y vamos a elevar los codos a la horizontal dejando el antebrazo horizontal paralelo al suelo con las palmas mirando abajo.
El ejercicio consiste en elevar el antebrazo a la vertical dejando el codo fijo a la altura del hombro. El ritmo de la ejecución es también importante. Tiramos de la goma en un tiempo y bajamos hasta la posición inicial en 3. Repeticiones: 10 x 3

2. Fortaleceremos el músculo romboides con goma:
Nos colocaremos de frente a la goma con los brazos en extensión. El ejercicio trata de llevar los codos hacia atrás tratando de juntar los homoplatos, mantener un segundo y volver de manera lenta y muy controlada. Repite 10 veces y 3 las series.

3. En el siguiente ejercicio lo más importante es tratar de sacar el pecho y elevar todo lo que podamos nuestros brazos. Mantendremos la posición durante 15 segundos y descansaremos. Repetiremos 4 series con descansos d al menos 10 segundos.

 

Y esto es todo, trata de añadir esta breve rutina en tus sesiones de entrenamiento y verás como mejora tu postura;)

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