{"id":18659,"date":"2023-11-07T13:23:46","date_gmt":"2023-11-07T13:23:46","guid":{"rendered":"https:\/\/chpartnersites.com\/?p=18659"},"modified":"2023-11-07T13:23:47","modified_gmt":"2023-11-07T13:23:47","slug":"how-to-avoid-the-fall-time-bleacher-butt","status":"publish","type":"post","link":"https:\/\/texpts.com\/es\/blog\/how-to-avoid-the-fall-time-bleacher-butt\/","title":{"rendered":"C\u00f3mo evitar el 'trasero de blanqueador' del tiempo de ca\u00edda"},"content":{"rendered":"

Asistir a partidos de f\u00fatbol, ya sea profesional o de secundaria, puede desencadenar todo tipo de dolores en todo el cuerpo, especialmente en los gl\u00fateos.<\/strong><\/p>\n\n\n\n

Autor:<\/strong> jeremy panadero<\/p>\n\n\n\n

Publicado:<\/strong> 1:41 p.m. CDT 1 de noviembre de 2023<\/p>\n\n\n\n

SAN ANTONIO<\/a> \u2014 Inclinarse hacia la emoci\u00f3n de los d\u00edas de juego desde los asientos de las gradas (o incluso desde los c\u00f3modos sof\u00e1s de casa) puede provocar dolor en la parte baja de la espalda, el cuello y las nalgas y ser un verdadero dolor en el trasero.<\/p>\n\n\n\n

Eso es lo que los fisioterapeutas de Texas Physical Therapy Specialists en San Antonio llaman "Bleacher Butt". Han elaborado una gu\u00eda para el d\u00eda del partido para mantener los v\u00edtores y mantener a raya el dolor.<\/p>\n\n\n\n

Rutina de rescate del d\u00eda del partido:  <\/p>\n\n\n\n

    \n
  1. Giro espinal sentado: mientras est\u00e1 sentado, cruce la pierna derecha sobre la izquierda, coloque el codo izquierdo en la parte exterior de la rodilla derecha y gire hacia la derecha, manteni\u00e9ndolo durante 15 a 30 segundos. Repita del otro lado para mantener la columna flexible y feliz. Tambi\u00e9n sentir\u00e1s esto en los gl\u00fateos.<\/li>\n\n\n\n
  2. Estiramiento del flexor de la cadera: estando de pie, d\u00e9 un gran paso hacia adelante con la pierna derecha y doble la rodilla derecha para bajar el cuerpo hacia el suelo. Toca el suelo con tu rodilla izquierda pero intenta mantenerla lo m\u00e1s recta posible. Esto proporciona un buen estiramiento a lo largo de la parte delantera de la cadera izquierda. Agregue un estiramiento de la espalda baja extendiendo el brazo izquierdo por encima de la cabeza e inclin\u00e1ndose hacia la derecha. Mantenga durante 15 a 30 segundos y cambie de lado.<\/li>\n\n\n\n
  3. Estiramiento de los isquiotibiales de pie: p\u00e1rese erguido y gire las caderas. Mientras se inclina hacia adelante, lleve las manos hacia los dedos de los pies. Mant\u00e9n la posici\u00f3n durante 30 segundos y sube lentamente. Esto ayudar\u00e1 a alargar la columna, los gl\u00fateos y los isquiotibiales despu\u00e9s de estar sentado durante un per\u00edodo prolongado.<\/li>\n<\/ol>\n\n\n\n

    Gu\u00eda para evitar los gl\u00fateos blanqueadores:  <\/p>\n\n\n\n

    #1 Soluciones de asientos con apoyo: recomendaciones sobre ayudas ergon\u00f3micas para sentarse, como un coj\u00edn o un asiento en la tribuna que distribuya el peso de manera uniforme, reduciendo la presi\u00f3n sobre los isquiones.<\/p>\n\n\n\n

    #2 Mu\u00e9vete: Tu mejor postura es tu pr\u00f3xima postura. Si nota que se siente inc\u00f3modo en su posici\u00f3n actual, c\u00e1mbiela. Cambie de lado a lado, incl\u00ednese hacia adelante, cruce las piernas y est\u00edrese ocasionalmente. Adem\u00e1s, utilice los tiempos de espera o los comerciales como una oportunidad para ponerse de pie y moverse para aumentar el flujo sangu\u00edneo a los m\u00fasculos. \u00bfNo quieres perderte ninguna acci\u00f3n? Marche en su lugar para mantener la espalda y las caderas \u00e1giles.<\/p>\n\n\n\n

    #3 Actividad posterior al juego: Al mover el cuerpo y hacer algo de ejercicio ligero despu\u00e9s del juego, puede evitar la rigidez muscular y el dolor al estar sentado por mucho tiempo.<\/p>\n\n\n\n

    Nealy 65 millones de estadounidenses<\/a> \u00a1Est\u00e1n luchando contra el dolor lumbar!<\/p>\n\n\n\n

      \n
    1. En promedio, gastamos cuatro horas<\/a> viendo deportes en vivo por semana, y muchos pasan m\u00e1s de cinco horas haci\u00e9ndolo.<\/li>\n\n\n\n
    2. 60 millones de ni\u00f1os<\/a> participan activamente en deportes juveniles, y 90%<\/a> de los padres se presentan semanalmente para animarlos.<\/li>\n\n\n\n
    3. De acuerdo con la Colegio Americano de Medicina Deportiva<\/a>, 82% del tiempo discrecional de los estadounidenses lo pasan sentados, es decir, una media de 9,5 horas al d\u00eda.<\/li>\n<\/ol>\n\n\n\n

      El reciente aumento en la audiencia de la NFL, conocido como \u201cEl efecto Swift\u201d, donde los fan\u00e1ticos de Taylor Swift sintonizan el f\u00fatbol para verla, aumenta la cantidad de personas sentadas durante un per\u00edodo prolongado. Promedio del enfrentamiento de f\u00fatbol del domingo por la noche de NBC entre los Kansas City Chiefs y los New York Jets 27 millones v<\/a>espectadores, el segundo m\u00e1s alto para la programaci\u00f3n dominical detr\u00e1s del Super Bowl 57.<\/p>","protected":false},"excerpt":{"rendered":"

      Asistir a partidos de f\u00fatbol, ya sea profesional o de secundaria, puede desencadenar todo tipo de dolores en todo el cuerpo, especialmente en las nalgas Autor: Jeremy Baker Publicado: [\u2026]<\/p>","protected":false},"author":6,"featured_media":18660,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-18659","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-news-you-can-use"],"acf":[],"yoast_head":"\nHow to avoid the fall-time 'bleacher butt' | Texas Physical Therapy Specialists<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/texpts.com\/es\/blog\/how-to-avoid-the-fall-time-bleacher-butt\/\" \/>\n<meta property=\"og:locale\" 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