Shanti-Som Wellbeing Retreat ejercicio de caderas tensas
28.04.2022
Fitness

Cómo arreglar las caderas tensas con 10 sencillos estiramientos para principiantes


¿Alguna vez te han dicho en una clase de yoga o en un programa de fitness que tienes “las caderas tensas”? Las caderas tensas son un problema muy cotidiano hoy en día. Si pasas mucho tiempo sentado durante el día – yendo y viniendo del trabajo, sentado en un escritorio y luego tumbada en el sofá de casa – las articulaciones de la cadera están dobladas durante la mayor parte del día. Esto significa que los músculos de la parte delantera de las caderas se mantienen en una posición acortada y sin el estímulo de ponerse de pie y moverlas con regularidad. El cuerpo asume que sólo necesita una cantidad limitada de movimiento y ajusta la longitud de los músculos que las rodean en consecuencia.

Con el tiempo, los músculos de la cadera se relajan y debilitan, lo que provoca tensión muscular, inflexibilidad y dolor de espalda. También puede causar dolor y lesiones en las rodillas, el pie o el tobillo y problemas de postura.

¿Cómo saber si tienes las caderas tensas?

Túmbate de espaldas y tira con las manos de una de tus rodillas hacia el pecho (a 90 grados). Mantén la rodilla quieta y relaja la otra pierna. Si la rodilla de abajo empieza a doblarse al tirar de la otra rodilla hacia el pecho, puede indicar que los flexores de la cadera están tensos.

Shanti-Som Wellbeing Retreat hip flexor test

Síntomas de las caderas tensas

La mayoría de las personas tienen los flexores de la cadera acortados por estar sentados todo el día y ni siquiera se dan cuenta.

Las caderas tensas pueden evidenciarse por:

  • Reducción o falta de movilidad al intentar saltar, dar una patada o correr
  • Cojera
  • Rigidez o tensión después de haber estado sentado durante mucho tiempo
  • Dolor en la parte baja de la espalda
  • Dificultad para ponerse de pie por completo
  • Tensión alrededor del cuello
  • Un dolor agudo o repentino en la cadera, la pelvis o la zona de la ingle
  • Calambres, sensibilidad o dolor en los músculos de la parte superior de la pierna
  • Dolor en un grupo muscular adyacente, como los glúteos o el tronco
  • Espasmos musculares en las caderas o los muslos

Cómo mejorar las caderas tensas

En general, los estiramientos diseñados para alargar los músculos y disminuir la tensión, ayudan a fortalecer los flexores de la cadera y a prevenir lesiones a largo plazo. Hacer movimientos de contrapeso, como el ciclismo y la natación, también puede ayudar a fortalecer esta zona.

La buena noticia es que hay un montón de estiramientos buenos para los flexores de la cadera que puedes hacer para aliviar las molestias, disminuir la tensión y aumentar la movilidad de las caderas. Algunos trabajan directamente sobre los flexores de la cadera, mientras que otros lo hacen sobre los músculos circundantes, como los glúteos.

Dado que las caderas están involucradas en muchos de los movimientos que realizas (tanto dentro como fuera del gimnasio), estirarlas es una gran manera de mantenerlas en buen estado y listas para que trabajen para ti.

Nuestro equipo de Shanti-Som Wellness ha elaborado estos sencillos estiramientos que son perfectos para terminar tu entrenamiento o para los principiantes. Con sólo 10 minutos al día empezarás a notar la diferencia en 2 ó 4 semanas si los practicas 5 días a la semana.

  1. Estiramiento de la figura cuatro

  • Túmbate boca arriba con las rodillas flexionadas y los pies apoyados en el suelo.
  • Cruza el pie derecho sobre la rodilla izquierda.
  • Sujeta la parte posterior de la pierna izquierda con ambas manos y tira suavemente de ella hacia el pecho. Debe sentir un profundo estiramiento en el lado derecho de la cadera.
  • Cuando sientas un estiramiento cómodo, mantén esa posición durante 30 segundos. Respira profundamente.
  • Vuelve a la posición original, cambia de lado y repite.

Shanti-Som Wellbeing Retreat figure 4 stretch

  1. Estiramiento de los flexores de la cadera

  • Arrodíllate sobre la rodilla derecha. Coloca el pie izquierdo en el suelo delante de ti, con la rodilla doblada.
  • Inclínate ligeramente hacia delante, estirando la cadera derecha hacia el suelo.
  • Aprieta los glúteos; esto te permitirá estirar aún más el flexor de la cadera. Deberías sentirlo en el flexor derecho de la cadera.
  • Mantén la postura entre 30 segundos y 2 minutos.
  • Cambia de lado y repite.

Shanti-Som Wellbeing Retreat lunging hip flexor

  1. Postura reclinada en ángulo

  • Túmbate sobre la espalda.
  • Junta las plantas de los pies y deja que las rodillas se abran y se acerquen al suelo.
  • Mantén la postura entre 30 segundos y 2 minutos.

Shanti-Som Wellbeing Retreat reclining angle pose

  1. Estiramiento de la rodilla al pecho

  • Túmbate boca arriba con las dos piernas extendidas.
  • Tira de la rodilla derecha hacia el pecho, mientras mantienes la pierna izquierda recta y la parte inferior de la espalda presionada contra el suelo.
  • Mantén la posición durante 30 segundos a 2 minutos.
  • Repite la operación con la otra pierna.

Shanti-Som Wellbeing Retreat knee to chest stretch

  1. Doble rotación de cadera

  • Túmbate sobre la espalda. Dobla las rodillas y llévalas hacia tu cuerpo hasta que los pies estén apoyados en el suelo.
  • Gira suavemente las rodillas hacia la izquierda, bajándolas hacia el suelo. Gira la cabeza para mirar hacia la derecha mientras mantiene los hombros apoyados en el suelo.
  • Mantén esta posición durante 20-30 segundos.
  • Vuelve lentamente la cabeza y las rodillas a la posición inicial.
  • Repite en el lado opuesto.

Shanti-Som Wellbeing Retreat double hip rotation

  1. Zancada alta en media luna

  • Da un gran paso hacia delante con el pie izquierdo para empezar en una postura escalonada, con los pies separados casi a la altura de la esterilla.
  • Dobla la rodilla delantera y mantén la pierna trasera recta y el talón levantado del suelo. Intenta doblar la pierna delantera para que el muslo quede paralelo al suelo.
  • Cuadra las caderas hacia el frente.
  • Extiende los brazos hacia el techo a ambos lados de la cabeza y estíralos hacia arriba mientras también presionas la esterilla y sientes el estiramiento en las caderas.
  • Mantén la postura durante al menos 5 respiraciones y luego repite del otro lado.

Shanti-Som Wellbeing Retreat crescent pose

  1. Postura del lagarto

  • Con un salto bajo, camina con el pie izquierdo hacia el borde de la esterilla. Coloca las dos manos en el suelo, en la parte interior del pie izquierdo.
  • Puedes mantenerte ahí si eso es suficiente para ti. Si buscas un estiramiento más profundo, puedes colocar los antebrazos en el suelo.
  • Para un estiramiento aún más profundo, rueda sobre el borde exterior del pie izquierdo, dejando que la rodilla se separe del cuerpo. Mantén la mano derecha en el suelo para apoyarte y utiliza la izquierda para presionar suavemente la rodilla izquierda lejos del cuerpo.
  • Mantén la posición durante al menos 5 respiraciones y luego repite en el otro lado.

Shanti-Som Wellbeing Retreat lizard lunge

  1. Sentadilla de yoga

  • Desde una posición sentada, coloca los pies a una distancia mayor que la de los hombros, con los pies apoyados en el suelo y los dedos de los pies mirando hacia fuera. El torso debe estar erguido.
  • Coloca las manos en posición de oración delante del pecho, con los codos apuntando a los lados.
  • Utiliza los codos para presionar las rodillas.
  • Mantén la postura durante al menos 5 respiraciones.

Shanti-Som Wellbeing Retreat yoga squat pose

  1. Postura del puente

  • Túmbate boca arriba, con los brazos extendidos a los lados y las rodillas dobladas de forma que los pies queden apoyados en el suelo.
  • Presiona con los talones para levantar las caderas y camina con los pies unos pasos hacia el cuerpo, manteniendo los pies y las rodillas separados a la anchura de las caderas y los pies directamente debajo de las rodillas.
  • Entrelaza los dedos por debajo del cuerpo y presiona el puño contra la esterilla.
  • Mantén la postura durante al menos 5 respiraciones.
  1. Postura del bebé feliz

  • Túmbate boca arriba con las rodillas dobladas y los pies apoyados en el suelo.
  • Levanta los pies del suelo y agarra los bordes exteriores de los pies con las manos.
  • Tira suavemente de los pies hacia el pecho y deja que las rodillas bajen hacia el suelo a ambos lados del cuerpo. Mantén la espalda apoyada en el suelo.
  • Mantén la postura durante al menos 5 respiraciones.Shanti-Som Wellbeing Retreat happy baby pose

Conclusión

Estirar y ejercitar suavemente las caderas puede ayudar a aliviar el dolor, aumentar la movilidad y fortalecer los músculos. Hay muchos ejercicios entre los que elegir, pero una vez que hayas encontrado las rutinas de estiramiento que te funcionan, lo mejor es incorporarlas a tu rutina diaria.

El yoga proporciona muchas ventajas a las personas que luchan contra el dolor de cadera o la rigidez de los músculos tensos. Las posturas ayudan a abrir las caderas y a fortalecer los músculos flexores de la cadera. Si eres un principiante o estás interesado en aprender más sobre cómo liberar las caderas tensas, nuestros instructores de yoga cuentan con mucha experiencia y pueden proporcionar clases personalizadas para trabajar sobre estos aspectos.

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#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessretreat #yogaretreat #holistichealth #wellness #marbellalife #team #grateful #marbslife #hotelhospitalityIf you feel stuck right now or overwhelmed, you should try unplugging. Start with a short disconnect and if that doesn’t work, go extreme and embrace a longer period. Here are some ideas from our Wellness Expert on how to disconnect every day:
- Unplug by going on a walk. Move your body and connect your mind to your movement. If that doesn't work, try listening to a podcast. 
- If something feels off, go out into the sunshine and get some fresh air. Lift your face to the sun and just breathe. 
- When you find yourself angry or demotivated, increase how much time you sleep. Rest matters. Sleep more. Mediate more. Or take afternoon naps more.
- If all the tips above don’t help you unplug, that could be a signal it’s time to take a holiday and travel. Reboot yourself with some positive energy and get inspired by a change of scenery. 
Your life will never be the same again after you’ve learned to treat your mind like an electrical appliance and unplug it regularly. Give it a go! 
#mindfulmonday #selfcaretip #burnout #healing #gratitude #selfcare #inspiration #selflove #yogaretreat #positivevibes #energyhealing #quotes #coaching #mentalhealth #personaldevelopment #wellnessretreat #wellnessmarbella #unplugShanti-Som Wellbeing Retreat is a family owned business with personalised care being at the heart and soul of what we do. Intentionally keeping it ‘small’ with only 15 rooms allows us to provide a warm cosy community for those needing a reprieve from their busy daily lives. 
It brings us so much joy to welcome you and walk in this wellness journey together 🌼 
#supportsmallbusiness #family #wellnessretreat #wellbeingescapes #shantisom #shantisomwellbeingretreat #yogaretreat #marbslife #marbellalifestyle #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #marbella #marbs #spainholidayBeatriz is our beauty therapist with the most magical healing hands. She started working at Shanti-Som in 2014 and fell in love with holistic wellness and helping others achieve 'Zen'. She is fascinated by the way we can reach overall health and happiness from the inside out, and genuinely hopes each guest can achieve this. Beatriz is an expert in making our guests feel at ease as their worries are washed away and they transform into a relaxed state. 
Beatriz also has a passion for animals and her family means everything to her 💙
Thank you to Beatriz for making our Wellness Team all the more healing with that soulful ease. 
#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessretreat #yogaretreat #holistichealth #wellness #beautytherapist #spamarbella #marbellalife #grateful #team #marbslife #hotelhospitality"Yes" is such a nice word. It instantly gives a positive emotion and desired connection. The problem with saying 'yes' all the time is we keep adding to our 'mental load', and soon there is a wall between what we actually need to thrive and be happy. 
Saying 'no' is a handy, magic word which can protect you and your boundaries. This can be a really difficult word to say. You might need to practice it slowly. After all, the guilt of saying 'no' could cause you a lot of anxiety. 
How about starting with a stranger, or someone you seldom meet. Step by step drop the 'no' word in with close friends, colleagues, your boss, and finally the toughest ones - your family members. Explain why, and offer alternative solutions. Slowly the scales will tip, and we hope you find yourself saying 'yes' to YOU more than anyone else! 
#mindfulmonday #selfcaretip #burnout #healing #gratitude #selfcare #inspiration #beauty #selflove #yogaretreat #positivevibes #energyhealing #quotes #coaching #mentalhealth #personaldevelopment #wellnessretreat #wellnessmarbellaIt’s often best to not over work your  ingredients, especially when you have beautiful fresh produce. 
Here’s our house marinated salmon, accompanied with fresh leaves and citrus fruits. Very simple but very delicious! Bon appetite! 🍋
#healthyfood #freshfood #citrusfresh #marbslife #marbellalifestyle #shantisomwellbeingretreat #marbellarestaurants #wellnessretreat #foodies #healthcoach #simplerecipeAudrey is Shanti-Som's resident Yoga Instructor. To be honest she's a lot more than that to our guests as she guides them on a journey of self discovery and awareness. Audrey believes in a holistic approach to wellness where physical, mental and emotional wellbeing are all connected. She hopes through the practice of Yoga, guests discover the best version of themselves, to live a more peaceful and joyful life, and to find the grace and kindness to be better to others. Audrey's genuine and personable nature sparks a lot of inspiration and motivation in her classes. As she comes up to her 3 year anniversary with Shanti-Som, we would like to say a big thank you to her for helping our guests discover a more happy, calm and confident way of being. 
Audrey loves spending time in nature and when not teaching Yoga she can be found hiking, camping or travelling. 
#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessretreat #yogaretreat #yogalife #yogateacher #holistichealth #wellnessteam #marbslife #grateful #team #marbellalife #hotelhospitalityBeauty is being exactly who you are. Beauty is believing in yourself and remembering that you are worth it. Beauty is being kind to others and also being kind to yourself. Beauty is being able to give and receive love. Beauty is accepting yourself for who you are and standing tall in that truth. 
It begins by simply being yourself 🌼
#mindfulmonday #healing #gratitude #selfcare #inspiration #beauty #selflove #yogaretreat #positivevibes #energyhealing #coaching #personaldevelopment #love #wellnessmarbella #quoteoftheday #wellnessretreatNur will be the one who welcomes you with a big cheerful smile at our Reception. Making our guests feel at home is her love and talent. Nur is a curious and outgoing team member who enjoys meeting guests from all over the world. This taps into her love for travel, exploring new places and cultures. She is passionate about living in the moment, self development and personal growth. Thank you to Nur for her dedication to hospitality and providing a superior guest experience at Shanti-Som. 
#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessteam #wellbeingretreat #grateful #team #retreatspain #marbellalife #travel #hotelhospitalityEvery day is a fresh start. Slow down, let the worries of yesterday go. Today is what matters, and you are in control! 🙌
#mindfulmonday #gratitude #actwithgrace #selfcare #inspiration #tbt #yogaretreat #meditation #positivevibes #peresonaldevelopment #coaching #energyhealing #lifegoals #retreatyourself #wellnessmarbella #marbellalifestyle #quoteoftheday #inspiration #wellnessretreatWelcome to our Yoga Retreat. We encourage you to disconnect from the world and learn to be comfortable ‘just being’ yourself. No social or work pressures as you disappear into a world of movement, relaxation and pampering. Let someone else take care of your meals, schedule and be guided by our Wellness Team. With two Yoga sessions and meditation every day, you will find yourself walking taller, leaner and with more confidence.
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🎥 @a_touch_of_tinksJuan Antonio has been part of our team since 2013 and is at the heart of our Retreat in the Shanti-Som kitchen as Head Chef. His signature dishes have become staple menu items that repeat guests look forward returning to, time after time. After tasting one of Juan Antonio's meals, you’ll be pleasantly surprised by the heartiness and complexity of flavours, which is contrary to what people believe is served at a Wellness Retreat. In addition to cooking, he loves cinema and music. 
Thank you Juan Antonio for bringing life and joy to 'healthy eating'. 
What are your favorite dishes on our menu?
#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #meettheteam #chef #cookingishismusicIt’s Monday again and are you moving at a million miles an hour to get everything done? Trying to please everyone? Often our weeks are tiring and to make our weekends exciting we over stretch our commitments. 
Today we ask you to stop. When we over commit, stay in places we don’t want to be or be around people who diminish our energy we create unnecessary negativity. 

Try for this week, just do YOU! Do the things that make YOU happy! 💫

If you struggle with this, what is stopping you from saying ‘no’ to the things you don’t want to do? Leave a comment 👇 
#mindfulmonday #selfcare #doyou #behappy #inspiration #tbt #yogaretreat #doyoga #meditation #positivevibes #energyhealing #personaldevelopment #coaching #lifegoals #retreatyourself #wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingFinally #friyay! 
Have a RELAXED WEEKEND, TAKE CARE of you, get enough ME-TIME and keep in mind that there well be ONE HOUR EXTRA on sunday with time-change for those living in CET! ⏱️

#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #weekend #timechange #relaxOur next member on #teamthursday is someone who acts more likely behind the scene: VALENTINA TUDOSE - most of the people know her as „Tina“. 

She is one of our lovely fairies from the housekeeping team who ensure that our guests find everything in perfect order and cleanliness, so they are able to concentrate entirely on themselves, their process and their relaxation. ✨

Tina says that she loves to be in nature and when she came to Shanti-Som in 2016 for the very first time the first thing she thought: Oh wow, that nature here! After 6 years she is still grateful every day when she comes up to work or looks out of a window that she can work in such a lovely place. 

Thank you Tina for your work! We are so happy to have such a warm-hearted person on our team 🙏🏼

#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #housekeeping #teamwork #naturelover #natureNATURE IS THE PUREST PORTAL 
TO INNER PEACE: ‘SHANTI‘. ✨ 
- Angie Weiland Crosby -

Lucky us, that our small sanctuary is deeply rooted in lush, flourishing nature to make it even easier for you to walk on the path towards your own ‘Shanti‘.

We can’t wait to welcome you here and guide you! 🙏🏼

#innerpeace #nature #shanti #healing #wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingWe think, that you can count the total amount of rain days here in Andalusia on both of your hands.
BUT if it rains, we see it as natural refill for brand new SHANTI-SOM bottles. 😉💦
On the other 355 days with ☀️ you can refill your bottle at one of several dispenser around our hotel for free. 
And the best thing: when you stay 5 nights or more, you get the bottle for free! 
That is what we call a #sustainablesunday 
- we hope, you have a relaxed one! 🧘🏽

#sustainability #refill #refillyourbottle #wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingOur next team member on #teamthursday is JUAN ARANA TORRES, one of our lovely hosts in the restaurant. 
With a never fading smile, Juan serves at Shanti-Som since 2017 already. If he can not be with his Shanti-Som family and bringing his passion in serving you your favorite dish, he loves to be with his own family most. Especially with his little daughter. 
We appreciate your warm-hearted service for all of our guests, Juan!

#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #teammember #stafflove #appreciationJUST SOUND ON: Get your daily dose of SHANTI here by listening to nature and water for only a couple of seconds. 
💧🌴
And soak in a little bit of Andalusian sun rays… ☀️
Have a lovely day! 💙

 #shanti #getshanti #relax #relaxation #soundon #healingenergy #heamingvibrations #wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingWhat we mean when we talk about our 
„HIDDEN SANCTUARY DEEP IN NATURE“.

When you enter our gate you will immediately feel a glimpse of your „SHANTI“, your INNER PEACE, because the nature around us gives us access to our very own nature. 

Can you feel it? 🌴☀️🌿

What is the most important thing for you to find your SHANTI? ☮️

#innerpeace #shanti #truenature 
#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing

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