¿Te gustaría saber cómo aumentar la flexibilidad? Este aspecto resulta fundamental para sentirnos más ágiles y llevar a cabo una práctica deportiva más segura; sin embargo, solemos descuidarlo en gran medida.
Muchos deportistas reconocen que tras sus entrenamientos suelen saltarse los estiramientos por falta de tiempo. Lo ideal sería incorporar al menos tres veces en semana una rutina específica de ejercicios que te ayuden a ganar más flexibilidad.
A continuación, te proporcionamos una lista con 5 estiramientos básicos que deberías comenzar a trabajar.
¿Por qué aumentar la flexibilidad?
Antes de nada, veamos por qué resulta tan importante aumentar la flexibilidad de nuestro cuerpo:
- Disminuye el riesgo de sufrir una lesión.
- Reduce las molestias musculares.
- Se produce una mejora de nuestra postura.
- Los estiramientos alivian el dolor de la parte baja de la espalda.
- Se genera una mayor elasticidad alrededor de los tejidos y, por ende, se produce una mejora en el rendimiento.
5 estiramiento básicos para ganar flexibilidad
Estiramiento de espalda
Escoge una barra que llegue a la altura de tus rodillas aproximadamente. Agárrate a ella colocando tus manos de forma paralela. Apoya solo las puntas de los pies con las rodillas totalmente extendidas.
Aguanta la posición unos 40 segundos.
Psoas
De pie, da un paso hacia delante y baja el cuerpo flexionando ambas rodillas. Apoya las manos sobre la pierna que tienes adelantada, y recuerda que el pie debe quedar por delante de la rodilla.
Intenta realizar este estiramiento durante 40 segundos.
Piernas
Eleva una de tus piernas y apóyala sobre una barra que llegue a la altura del pecho. Inclina el tronco hacia delante e intenta coger con las manos la punta del pie. Mantén las postura 30 segundos con cada pierna.
Glúteos
Túmbate boca arriba con las piernas estiradas. A continuación, eleva una rodilla hacia el pecho y agárrala con las manos. Intenta que la espalda no se arquee ni se despegue del suelo.
Espalda con fitball
En esta ocasión necesitaremos una pelota de pilates o fitball. Siéntate sobre ella y comienza a deslizar tu cuerpo hasta que tu espalda quede apoyada sobre la pelota y tus brazos por detrás de la cabeza.
Se trata de realizar un puente. Mantén la posición 40 segundos.
Ahora que ya sabes cómo aumentar la flexibilidad, y lo importante que resulta para nuestra salud y para llevar a cabo una práctica deportiva más segura, ¿a qué esperas para comenzar a trabajarla?
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