{"id":4011,"date":"2023-03-16T14:58:49","date_gmt":"2023-03-16T18:58:49","guid":{"rendered":"https:\/\/conalti.org\/?p=4011"},"modified":"2025-09-30T16:52:38","modified_gmt":"2025-09-30T20:52:38","slug":"estiremos-las-manos","status":"publish","type":"post","link":"https:\/\/conalti.org\/en\/estiremos-las-manos\/","title":{"rendered":"<strong>Estiremos las manos<\/strong>"},"content":{"rendered":"<h5 class=\"wp-block-heading has-text-align-right\">por Isabel Sacco<\/h5>\n\n\n\n<p><strong>Consulta siempre a tu m\u00e9dico o fisioterapeuta antes de hacer cualquier ejercicio.<\/strong><\/p>\n\n\n\n<p>Trabajar tanto tiempo en la computadora sin descanso y sin estirar puede causarnos dolores o lesiones.<\/p>\n\n\n\n<p>Estos ejercicios sencillos pueden ayudarnos a estirar las mu\u00f1ecas y antebrazos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/2-1024x576.png\" alt=\"\" class=\"wp-image-4022\" srcset=\"https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/2-1024x576.png 1024w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/2-400x225.png 400w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/2-768x432.png 768w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/2-1536x864.png 1536w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/2-18x10.png 18w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/2-678x381.png 678w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/2.png 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Flexi\u00f3n y extensi\u00f3n de la mu\u00f1eca<\/strong><\/p>\n\n\n\n<p>Sujetamos la mu\u00f1eca con la mano contraria y realizamos extensiones y flexiones con la palma hacia arriba y hacia abajo.<\/p>\n\n\n\n<p>Mantenemos la posici\u00f3n durante 5 segundos. El movimiento debe ser fluido y suave.<\/p>\n\n\n\n<p>Hacemos series de 5 repeticiones, con ambas manos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/3-1024x576.png\" alt=\"\" class=\"wp-image-4023\" srcset=\"https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/3-1024x576.png 1024w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/3-400x225.png 400w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/3-768x432.png 768w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/3-1536x864.png 1536w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/3-18x10.png 18w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/3-678x381.png 678w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/3.png 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Pu\u00f1o (flexi\u00f3n de mu\u00f1eca)<\/strong><\/p>\n\n\n\n<p>Con la mano cerrada en forma de pu\u00f1o, llevamos la mu\u00f1eca en flexi\u00f3n con ayuda de la otra mano.<\/p>\n\n\n\n<p>Mantenemos la posici\u00f3n durante 5 segundos. El movimiento debe ser fluido y suave.<\/p>\n\n\n\n<p>Hacemos series de 5 repeticiones, con ambas manos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/4-1024x576.png\" alt=\"\" class=\"wp-image-4024\" srcset=\"https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/4-1024x576.png 1024w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/4-400x225.png 400w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/4-768x432.png 768w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/4-1536x864.png 1536w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/4-18x10.png 18w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/4-678x381.png 678w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/4.png 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Posici\u00f3n de oraci\u00f3n o meditaci\u00f3n<\/strong><\/p>\n\n\n\n<p>Con las palmas juntas y presionadas una contra otra \u2014frente al pecho, debajo del ment\u00f3n\u2014, bajamos las manos en l\u00ednea recta hacia la cintura hasta sentir el estiramiento.<\/p>\n\n\n\n<p>Mantenemos la posici\u00f3n y tensi\u00f3n unos 10-15 segundos.<\/p>\n\n\n\n<p>Hacemos series de 5 repeticiones.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/5-1024x576.png\" alt=\"\" class=\"wp-image-4025\" srcset=\"https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/5-1024x576.png 1024w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/5-400x225.png 400w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/5-768x432.png 768w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/5-1536x864.png 1536w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/5-18x10.png 18w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/5-678x381.png 678w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/5.png 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Contra la pared<\/strong><\/p>\n\n\n\n<p>Rotamos la mu\u00f1eca hacia arriba y la presionamos contra una pared.<\/p>\n\n\n\n<p>Si nos sentimos c\u00f3modos y podemos estirar un poco m\u00e1s, estiramos el pulgar llev\u00e1ndolo hacia atr\u00e1s suavemente con ayuda de la otra mano, con mucho cuidado.<\/p>\n\n\n\n<p>Mantenemos la posici\u00f3n durante 5 segundos. El movimiento debe ser fluido y suave.<\/p>\n\n\n\n<p>Hacemos series de 5 repeticiones, con ambas manos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/6-1024x576.png\" alt=\"\" class=\"wp-image-4026\" srcset=\"https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/6-1024x576.png 1024w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/6-400x225.png 400w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/6-768x432.png 768w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/6-1536x864.png 1536w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/6-18x10.png 18w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/6-678x381.png 678w, https:\/\/conalti.org\/wp-content\/uploads\/2023\/03\/6.png 1600w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n\n\n\n<p><strong>Sacude las manos<\/strong><\/p>\n\n\n\n<p>Para soltar tensiones, agita ambas manos como si te estuvieses echando aire.<\/p>\n\n\n\n<p>El movimiento debe ser fluido y suave, de unos 5 segundos.<\/p>\n\n\n\n<p>Hacemos series de 5 repeticiones.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Podemos ponernos alarmas cada 15 a 20 minutos para estirarnos, y no solo las manos, todo el cuerpo. Tambi\u00e9n para descansar la vista.<\/p>\n\n\n\n<p>\u00bfQu\u00e9 ejercicios de estiramiento haces t\u00fa?<\/p>\n\n\n\n<pre class=\"wp-block-preformatted has-text-color has-link-color wp-elements-890aa14c282015d2ab6023dab5c7b02f\" style=\"color:#666666\">Las opiniones expresadas en esta publicaci\u00f3n son responsabilidad exclusiva de sus autores(as) y no representan necesariamente las opiniones de Conalti. Se proh\u00edbe la reproducci\u00f3n o copia total o parcial de esta publicaci\u00f3n sin la autorizaci\u00f3n previa y por escrito de sus autores(as).<\/pre>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>por Isabel Sacco Consulta siempre a tu m\u00e9dico o fisioterapeuta antes de hacer cualquier ejercicio. Trabajar tanto tiempo en la computadora sin descanso y sin <a class=\"mh-excerpt-more\" href=\"https:\/\/conalti.org\/en\/estiremos-las-manos\/\" title=\"Estiremos las manos\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":4021,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8,15],"tags":[],"class_list":["post-4011","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conalti","category-conalti-informa"],"_links":{"self":[{"href":"https:\/\/conalti.org\/en\/wp-json\/wp\/v2\/posts\/4011","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/conalti.org\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/conalti.org\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/conalti.org\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/conalti.org\/en\/wp-json\/wp\/v2\/comments?post=4011"}],"version-history":[{"count":5,"href":"https:\/\/conalti.org\/en\/wp-json\/wp\/v2\/posts\/4011\/revisions"}],"predecessor-version":[{"id":5355,"href":"https:\/\/conalti.org\/en\/wp-json\/wp\/v2\/posts\/4011\/revisions\/5355"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/conalti.org\/en\/wp-json\/wp\/v2\/media\/4021"}],"wp:attachment":[{"href":"https:\/\/conalti.org\/en\/wp-json\/wp\/v2\/media?parent=4011"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/conalti.org\/en\/wp-json\/wp\/v2\/categories?post=4011"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/conalti.org\/en\/wp-json\/wp\/v2\/tags?post=4011"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}