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Cuida tu espalda – Columna vertebral saludable

ERES TAN JOVEN COMO FLEXIBLE ES TU COLUMNA VERTEBRAL

Para ser bellos, tenemos que sentirnos bellos. La belleza nace de nuestro espíritu. De la docilidad de nuestro espíritu depende el reflejo de la hermosura.
Para seguir siendo jóvenes, el cuerpo debe ser moldeable y flexible. La flexibilidad de las articulaciones y columna es signo de juventud.

¿Que puedo hacer para evitar el dolor de columna?
La columna raquídea o raquis, está integrada en el ser humano por 33 vértebras, dividida en cinco zonas desde el cráneo hasta el cóccix: cervical, dorsal, lumbar, sacra y coccígea.
Las zonas mas afectadas son la columna cervical y la lumbar, ya que son las mas móviles y las que soportan los movimientos de la cabeza y el tronco, respectivamente.
Casi la mitad de la población adulta padece problemas de columna.

serenidad-meditando

ES TAN VITAL SER FÍSICO COMO SER ESPIRITUAL.

Esta situación se agrava en el caso del teletrabajador, gente que se pasa todo el día frente al ordenador, por ejemplo puesto que las nuevas tecnologías son su principal herramienta de trabajo.

El teletrabajador se ve obligado a pasar varias horas diarias sin poder ejercitar los músculos de la espalda, por lo que el riesgo de padecer dolores en un futuro es muy elevado. Es importante tener en cuenta que no sólo las posturas incorrectas provocan dolores de columna, sino que la espalda es uno de los puntos en los que se instalan los trastornos psicosomáticos, ya que las tensiones y el estrés hacen que la musculatura se contraiga. Para contribuir al bienestar del teletrabajador, le ofrecemos una serie de consejos prácticos que ayudarán a prevenir futuros dolores vertebrales.

espalda-ejercicios-yoga

-Aunque en un principio pueda resultar incómodo, es básico mantener la columna totalmente erguida mientras se está sentado. Es importante evitar que los hombros caigan hacia delante, ya que es una de las posiciones más perjudiciales para la columna.

-Procure practicar ejercicios con cierta frecuencia. Sólo con realizar ligeras rotaciones con los hombros hacia delante y hacia atrás lograremos que se desbloqueen una gran cantidad de músculos. Por ejemplo, puede realizar series de diez movimientos cada hora. -Evite giros bruscos con la columna. Al girar hacia los lados, debe hacerlo con todo el cuerpo, ya que existe una tendencia a hacerlo sólo con el tronco que debilita notablemente nuestra columna.

-Para que la espalda no se dañe con facilidad, es importante poseer una musculatura firme y desarrollada. Aunque no se trata de apostar por el culto excesivo al cuerpo, es necesario realizar, por lo menos, tres horas de ejercicio a la semana. La columna vertebral cobrará fuerza y disminuirán los riesgos de dolor. Es muy importante que la tabla de ejercicios esté coordinada por un profesional.

-Cuando se vea obligado a cargar algún objeto pesado, utilice la fuerza de las piernas, manteniendo siempre los brazos y la columna rectos. Otra opción es transportar los objetos sobre los hombros, evitando así posibles lesiones. Recuerde que al coger peso debe doblar siempre las rodillas y no la espalda.

-Es imprescindible que el teletrabajador esté completamente seguro de poseer un asiento de calidad. Si vamos a dedicar varias horas diarias a estar sentados en la misma silla, es muy importante no escatimar en gastos, ya que, frecuentemente, los problemas de espalda están causados por asientos demasiado rígidos o incómodos. Debemos asegurarnos de que su altura y la inclinación del respaldo son los adecuados para nuestra constitución.

-Respire hondo cada vez que se avecine algún momento de estrés. La oxigenación de nuestros músculos ayuda a desbloquearlos, evitando así que se contraigan en exceso a causa de los nervios o la ansiedad. Actualmente, existen muchas técnicas de relajación física y mental, por lo que recomendamos prácticas tan saludables como el yoga o el tai-chi. Fuera del ámbito laboral, otros consejos para el cuidado de la columna y la prevención de lesiones son el uso de calzado correcto y de un colchón duro para dormir. Es conveniente evitar los zapatos de horma estrecha, los tacones muy altos o el calzado totalmente plano. Asimismo, recomendamos dormir de lado con las piernas encogidas o, en su defecto, boca arriba, situando la almohada de manera que el cuello permanezca totalmente recto.

Practicar ejercicio fortalece los músculos y nos da energía.
Una bella postura nos hace sentirnos más esbeltas, más estilizadas, también previene el dolor en la espalda. Recuerda que la cabeza tiene que estar al mismo nivel de los hombros y no hacia adelante.
Una postura correcta da elegancia a tu figura.

Ejercicios para cuidar tu espalda

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