RECTIFICACIÓN CERVICAL rutina de EJERCICIOS para CORREGIRLA

FREE NECK OF STEEL SESSION https://fisioterapiatualcance.com/ses... VIDEO OBJECTIVES: ✅ Restore the natural curvature of the cervical spine. ✅ Relieve neck pain and possible associated dizziness. ✅ Improve mobility and flexibility in the cervical area. ✅ Strengthen the deep neck muscles to prevent relapses. BENEFITS OF EXERCISE: If you spend hours hunched over a computer, phone, or books, your neck is suffering and over time it can lose its natural curvature, leading to the dreaded cervical spine. This set of exercises will not only help you improve your posture and relieve discomfort, but will also act as a preventative measure against problems such as cervical osteoarthritis, herniated discs, or chronic muscle tension. It's time to give your neck a break (and some strength). Imagine your neck is a fishing rod that has been bent forward for years… Today, with this routine, we begin to restore it to its original shape. If you've ever felt like your neck is stiffer than a traffic sign or that you need to rotate it completely, like an owl, to see to the sides, you may be on the way to cervical rectification. Modern life forces us to adopt poor posture for hours, weakening the deep muscles of the neck and reducing its cushioning capacity. This is why it's KEY to perform specific exercises that help not only relieve pain but also restore the natural curvature of the cervical spine. In this routine, I'll guide you through a series of movements designed to stretch, strengthen, and restore mobility to your neck. We'll work with simple items like a towel or a sofa, so you can do the exercises from the comfort of your home. 💪 FIRST EXERCISE: CERVICAL EXTENSION WITH TOWEL We'll begin by improving cervical extension in a controlled manner with the support of a towel. This exercise aims to progressively mobilize the cervical vertebrae to restore their natural curvature. Remember to apply just the right amount of force to avoid discomfort! 💪 SECOND EXERCISE: INTENSIFIED CERVICAL EXTENSION If you felt the previous version was too gentle, here we increase the intensity a little by adjusting the towel position. We'll work more specifically on the C7 and C8 vertebrae, which will give the exercise a more localized effect. 💪 THIRD EXERCISE: CERVICAL TRACTION ON THE SOFA Here we use your body weight to gently decompress the spine and create a deep stretch. If you feel your neck muscles are constantly tense, this movement will help release that built-up pressure. 💪 FOURTH EXERCISE: CERVICAL EXTENSION ON THE SOFA Lying on your back, allow gravity to work its magic and help generate a passive stretch on your cervical spine. This is a simple but powerful exercise that you can perform daily to prevent cervical spine stiffness from progressing. 💪 FIFTH EXERCISE: STERNOCLEIDOMASTOID STRETCH This muscle is often overlooked in cervical mobility routines, but its tightness can cause a hunched posture and neck pain. You'll learn how to stretch it properly to reduce stiffness and improve your head mobility. 💪 SIXTH EXERCISE: ACTIVATING THE DEEP NECK MUSCLES It's not all about stretching: we must also strengthen. With this last exercise, you'll learn how to activate the stabilizing muscles of the neck, essential for preventing cervical spine stiffness and protecting the cervical area in the long term. DOSAGE: 🔹 Towel-assisted cervical extension exercises: 5 to 10 repetitions, 2-3 sets. 🔹 Couch traction exercise: Hold for 30 seconds to 5 minutes as tolerated. 🔹 Passive couch cervical extension: Hold for up to 5 minutes and gradually increase. 🔹 Sternocleidomastoid stretch: 20 seconds per side. 🔹 Deep muscle activation: 10 repetitions with breath control. ⏳ TIMESTAMPS: 00:00 INTRO 00:47 TOWEL NECK EXTENSION 02:54 INTENSIFIED NECK EXTENSION 05:13 SOFA NECK TRACTION 08:01 SOFA NECK EXTENSION 12:25 STERNOCLEIDOMASTOID STRETCH 16:09 DEEP NECK MUSCLES ACTIVATION 19:05 OUTCOME This video is for educational and informational purposes only and does not replace the evaluation or treatment of a healthcare professional. If you have a herniated disc or any other medical condition, consult a specialist before performing these exercises. Be sure to listen to your body and stop any movement that causes pain or discomfort. Improper exercise execution or lack of supervision can pose risks. The author of the video is not responsible for any injuries resulting from the practice of this routine.