8 ESTIRAMIENTOS de CUELLO QUE TODOS DEBERIAMOS HACER cada DIA

SIGN UP FOR FREE 👉🏻 https://fisioterapiatualcance.com/ins... VIDEO OBJECTIVES 🧘 Learn 8 key neck stretches, from easy to advanced. 🎯 Work the trapezius, levator scapulae, suboccipital muscles, sternocleidomastoid, and cervical extension. 🛏️ Create a short routine to do when you wake up or after hours in front of the computer. 🔥 Discover which stretch works best for you so you can incorporate it into your daily routine. BENEFITS OF PROPER NECK STRETCHING If you wake up with a stiff neck or spend long hours in front of the computer barely moving, this routine can change your day. Properly executed stretches, with targeted traction and coordinated breathing, restore joint range of motion, reduce the feeling of heaviness, and lower accumulated tension. The neck has several muscle groups that require specific stretches. Not all of them respond the same way to the same movement: the trapezius stretches one way, the levator scapulae another, the suboccipital muscles require a very precise approach, and the sternocleidomastoid needs clavicle anchoring and rotation. This routine targets them all. DESCRIPTION A short routine that combines classic seated stretches with two advanced versions (quadruped and sofa) so you can try the full range and stick with what works best for you. REQUIRED MATERIALS A chair or stool. A mat or exercise mat. A sofa or bed (for the last exercise). STRETCH 1 - LATERAL TRAPEZIUS Place the hand of the side to be stretched in your back pocket (extend your shoulder downwards). Chest up, ear to opposite shoulder, gaze forward. Place your free hand above your head, inhale, exhale, and gently push to bring your ear and shoulder closer together. 5 reps per side. STRETCH 2 - ANGULAR OF THE SCAPULA Same position with your hand below. Chin to chest, turn your head to look at the opposite chest. Place your free hand behind your neck, exhale, and push a little further towards your chest. Feel the stretch in the back and at the superior angle of the scapula. 5 reps per side. STRETCH 3 AND 4 - OPPOSITE SIDE Repeat the trapezius and levator scapulae stretches on the other side. You'll notice significant differences between the two: always work both. STRETCH 5 - SUBOCCIPITAL MUSCLES Posterior translation (tuck your head back, "push your chin out"). Without losing this position, bring your chin to your chest. Place one hand on your jaw, the other hand behind your neck. Rotate very slowly: lift your jaw, pull the back of your neck as if you were trying to separate your head and neck. Maintain a high posterior tension. 4 reps per side. STRETCH 6 - STERNOCLEIDOMASTOID The most surgical stretch. Bring your ear to the shoulder on the same side, anchor the clavicle of the side you are stretching with your fingers to prevent it from rising, and from there look up at the ceiling, slightly rotating your chin. Maintain a clear tension in the side of your neck. Important for headaches above the eyes. 4 reps per side. STRETCH 7 - TRAPEZIUS ON ALL FOURS (advanced) Variation with gravity. On all fours, remove one hand and let the shoulder and head on the same side fall to the floor. The other arm is extended for support. Play with your body weight (more pelvis forward = more weight) to regulate the intensity. 30 seconds per side. Only do this if you are comfortable supporting weight on your head. STRETCH 8 - CERVICAL EXTENSION ON THE SOFA Lie on your back on the edge of the sofa or bed, with your head hanging off the side. Slowly move forward like a worm, extending your head further until you find your comfortable level of intensity. Especially recommended if you have cervical spine straightening. To exit: never stand up abruptly, return to the starting position as you entered and rest for 2-3 minutes. DOSAGE 🔁 Stretches 1-6: 4-5 repetitions per side. ⏱️ Stretch 7: 30 seconds per side. 🛋️ Stretch 8: start with 30 seconds, gradually increase the time. 📅 Daily, upon waking or after hours in front of the computer. ⚠️ On the sofa: if dizziness or intense pain occurs, return to the starting position. #neckstretches #neckstiffness #physiotherapy #cervicalspine #neckweek This video is for educational and informational purposes only and does not replace evaluation or treatment by a healthcare professional. If you have a herniated disc, red flags, or any other medical condition, consult a specialist before performing these stretches. Listen to your body and stop any movement that causes intense pain. The author is not responsible for any injuries resulting from practicing this routine. TIME MARKERS 0:00 INTRO + MATERIAL 0:33 STRETCH 1 - LEFT TRAPEZIUS 2:09 STRETCH 2 - LEFT ANGULAR SCAPULA 3:44 STRETCH 3 & 4 - RIGHT TRAPEZIUS AND ANGULAR SCAPULA 6:29 STRETCH 5 - SUBOCCIPITAL MUSCLE 9:38 STRETCH 6 - STERNOCLEIDOMASTOID MUSCLE 13:06 STRETCH 7 - TRAPEZIUS ON ALL QUADS 17:46 STRETCH 8 - SOFA EXTENSION 22:56 CLOSING AND NECK WEEK