🥱Cual es la mejor almohada para dormir segun tu posicion

Are you looking for a pillow to sleep in but don't know how to choose the right model? Would you like to know how to choose a pillow to sleep better based on your sleeping position? Join me for the next few minutes to discover the answer to this question. 0:28 WHAT DOES THE CHOICE OF PILLOW DEPEND ON? The choice of pillow depends on two main factors. The first is your preferred sleeping position. What position do you usually fall asleep in? What position do you find most comfortable when sleeping? Once you've identified that position, the pillow must help us keep our neck in a neutral position. That is, neither excessively flexion nor excessive extension—quite simple, right? To make it clearer, I'm going to analyze each position in bed so you know how to choose a pillow based on your situation. 1:07 LYING ON YOUR BACK One of the preferred positions, your pillow should be thick enough to allow you to maintain a neutral neck position—not too thin, which would cause your neck to extend excessively, nor too thick, which would cause your neck to flex excessively. Everything here depends on your dorsal morphology. If you have a large hump and a very forward head, you'll need a very thick pillow to prevent your neck from extending. If this is your case, be sure to watch this video, which will help you correct this. 1:47 LYING ON YOUR BACK When you turn over and lie on your stomach, if you keep the pillow, you'll have neck problems due to remaining in a forced extension position. Therefore, it's best to use a very thin pillow or simply eliminate the pillow. The problem with this position is that your head remains turned for a long time, maintaining an extreme rotation, violating the principle of neutrality we mentioned earlier. Therefore, it would be the least recommended position if you have neck pain. 2:25 SIDE THREE-QUARTERS This very common position combines the face-down position with the lateral position. It's a good position because the head isn't rotated, and we can easily achieve cervical spine neutrality by using a pillow. 2:45 SIDE The pillow when sleeping on your side must be thick enough to keep your head properly aligned with your shoulders, thus maintaining a neutral spine position. Again, the thickness will depend on your body type and the width of your shoulders, since the distance between the shoulder and the head is not the same for someone who is 6'2" or 5'11". A fat person manages to keep their head in a neutral position. 3:13 CONCLUSIONS To summarize, if you sleep on your back, use a pillow of medium thickness, depending on the curvature of your spine. If you sleep on your stomach, eliminate the pillow; if you sleep in the three-quarter position, use a thin pillow; and if you sleep on your side, use a thick pillow depending on the width of your shoulders. If you want to learn about the best sleeping positions, click here to access the corresponding video. However, although the choice of pillow is important, we can't overlook other factors that occur during the day and that, in my opinion, are even more important. 3:43 ADDITIONAL TIPS Always maintain a regular wake-up time, even on holidays and vacations. Follow a regular meal schedule. Practice physical activity. Eat a light dinner, avoiding fruit, and limit screen time before bed. These are some of the recommendations that can improve sleep quality. 4:17 OUTRO If you've made it this far, it's because you like the video, because it's been helpful, or because you're in love with this bald spot. Subscribe so you can watch it more often, and share it with those who need it. If you're looking for personalized attention and an exercise program to resolve your injury, you can contact me on my new platform, www.fisioterapiatualcance.com, so I can personally address your case. Best regards, I hope to see you in the next video.