{"id":11605,"date":"2020-05-24T19:30:13","date_gmt":"2020-05-24T19:30:13","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11605"},"modified":"2021-06-09T05:34:43","modified_gmt":"2021-06-09T05:34:43","slug":"yoga-para-hombres-con-dolor-de-espalda-y-cuello-10-minutos-al-dia","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2020\/05\/24\/yoga-para-hombres-con-dolor-de-espalda-y-cuello-10-minutos-al-dia\/","title":{"rendered":"Yoga para el dolor de espalda y cuello: 10 minutos al d\u00eda (.pdf)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Una combinaci\u00f3n de yoga, estiramientos y terapia de puntos gatillo es ideal para dolores de espalda y otros problemas. Si es posible, evite permanecer sentado durante largos periodos. La sentadilla paleol\u00edtica es una buena alternativa a estar sentado. El mejor estiramiento del mundo es un excelente estiramiento de cuerpo completo que se puede realizar por la ma\u00f1ana y por la noche para una buena base de flexibilidad y movilidad.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No puedo hacer mi rutina actual de yoga; bueno, probablemente podr\u00eda, pero no quiero dejar al peque\u00f1o JC frente al televisor por mucho tiempo.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esta es la rutina que estoy haciendo para que mi cuello y espalda dejen de dolerme tanto. Es posiblemente el peor video de YouTube, pero bastante entretenido gracias a Jc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si s\u00f3lo tienes unos minutos cada d\u00eda para estirarte, te recomiendo el mejor estiramiento del mundo, como se muestra a continuaci\u00f3n...<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/FJqGmbpy-cM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<ul class=\"wp-block-list\"><li>Sentadilla paleo x 30 segundos<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"512\" height=\"500\" data-attachment-id=\"11610\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/unnamed\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?fit=512%2C500&amp;ssl=1\" data-orig-size=\"512,500\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"unnamed\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?fit=512%2C500&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?resize=512%2C500&#038;ssl=1\" alt=\"\" class=\"wp-image-11610\" \/><figcaption><a href=\"https:\/\/alivehealth.co.uk\">Sentadilla paleo <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Sentadilla paleo con postura estrecha x 30 segundos<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Esta es la misma imagen que la de arriba, pero los pies y las rodillas se tocan\/est\u00e1n juntos y siguen apuntando hacia adelante.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>El mayor estiramiento del mundo x 20<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"9903\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2016\/04\/12\/acondicionamiento-de-fuerza-para-el-boxeo\/worldsgreateststretch\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"worldsgreateststretch\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;World&amp;#8217;s Greatest Stretch. Right Foot in front, Left Knee on the floor. Left Hand Down, Right hand reaches back&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?resize=444%2C250&#038;ssl=1\" alt=\"el mayor tramo del mundo\" class=\"wp-image-9903\" \/><figcaption>El mejor estiramiento del mundo. Pie derecho al frente, rodilla izquierda en el suelo. Mano izquierda abajo, mano derecha hacia atr\u00e1s.<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Estiramiento de gl\u00fateos x 2 x 30 segundos <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"2120\" height=\"1414\" data-attachment-id=\"11616\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/glutestretch\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/glutestretch.jpg?fit=2120%2C1414&amp;ssl=1\" data-orig-size=\"2120,1414\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"glutestretch\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/glutestretch.jpg?fit=1024%2C683&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/glutestretch.jpg?resize=2120%2C1414&#038;ssl=1\" alt=\"\" class=\"wp-image-11616\" \/><figcaption><a href=\"https:\/\/prevention.com\">Estiramiento de gl\u00fateos <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Postura del \u00e1ngulo lateral x 4 (2 de cada lado) x 30 segundos<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"675\" data-attachment-id=\"11613\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/extendedsideangle-yogapedia\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/extendedsideangle-yogapedia.jpg?fit=1200%2C675&amp;ssl=1\" data-orig-size=\"1200,675\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"extendedsideangle-yogapedia\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/extendedsideangle-yogapedia.jpg?fit=1024%2C576&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/extendedsideangle-yogapedia.jpg?resize=1200%2C675&#038;ssl=1\" alt=\"\" class=\"wp-image-11613\" \/><figcaption><a href=\"https:\/\/yogajournal.com\">Postura del \u00e1ngulo lateral <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Postura del tri\u00e1ngulo x 2 x 30 segundos<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"1200\" data-attachment-id=\"11614\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/201506-yjmag-extended-triangle-ashtanga\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/201506-yjmag-extended-triangle-ashtanga.jpg?fit=1200%2C1200&amp;ssl=1\" data-orig-size=\"1200,1200\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"201506-yjmag-extended-triangle-ashtanga\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/201506-yjmag-extended-triangle-ashtanga.jpg?fit=1024%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/201506-yjmag-extended-triangle-ashtanga.jpg?resize=1200%2C1200&#038;ssl=1\" alt=\"\" class=\"wp-image-11614\" \/><figcaption><a href=\"https:\/\/yogajournal.com\">Postura del tri\u00e1ngulo <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Giro supino x 2 x 30 segundos<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"675\" data-attachment-id=\"11608\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/annelise-hagen-spinal-twist\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/annelise-hagen-spinal-twist.jpg?fit=1200%2C675&amp;ssl=1\" data-orig-size=\"1200,675\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"annelise-hagen-spinal-twist\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/annelise-hagen-spinal-twist.jpg?fit=1024%2C576&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/annelise-hagen-spinal-twist.jpg?resize=1200%2C675&#038;ssl=1\" alt=\"\" class=\"wp-image-11608\" \/><figcaption><a href=\"https:\/\/yogajournal.com\">Giro supino <\/a><\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Esta es la misma rutina en una tabla:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Entrenamiento de yoga<\/strong>&nbsp;<\/td><\/tr><tr><td>Ejercicio&nbsp;<\/td><td>Conjuntos&nbsp;<\/td><td>Tiempo de espera&nbsp;<\/td><\/tr><tr><td>Sentadilla paleol\u00edtica&nbsp;<\/td><td>2&nbsp;<\/td><td>30 segundos&nbsp;<\/td><\/tr><tr><td>Sentadilla paleo en postura estrecha&nbsp;<\/td><td>1&nbsp;<\/td><td>1 minuto&nbsp;<\/td><\/tr><tr><td>El mayor tramo del mundo&nbsp;<\/td><td>1&nbsp;<\/td><td>10 de cada lado&nbsp;<\/td><\/tr><tr><td>Estiramiento de gl\u00fateos&nbsp;<\/td><td>2 \u2013 1 de cada lado&nbsp;<\/td><td>1 minuto de espera&nbsp;<\/td><\/tr><tr><td>Postura del \u00e1ngulo lateral&nbsp;<\/td><td>2 \u2013 1 de cada lado&nbsp;<\/td><td>30 segundos&nbsp;<\/td><\/tr><tr><td>Postura del tri\u00e1ngulo&nbsp;<\/td><td>2 \u2013 1 de cada lado&nbsp;<\/td><td>30 segundos&nbsp;<\/td><\/tr><tr><td>Giro supino&nbsp;<\/td><td>2 \u2013 1 de cada lado&nbsp;<\/td><td>1 minuto&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Descargar en formato pdf<\/p>\n\n\n\n<div class=\"wp-block-file\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/yogamen.pdf\">hombres de yoga<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/yogamen.pdf\" class=\"wp-block-file__button\" download>Descargar<\/a><\/div>","protected":false},"excerpt":{"rendered":"<p>A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. The World&#8217;s Greatest Stretch is an excellent whole body stretch that can be done each morning and evening for a good foundation of [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,5189,12504],"tags":[784152949,784152946,34941026],"class_list":["post-11605","post","type-post","status-publish","format-standard","hentry","category-bjj","category-fitness","category-mma","tag-bjj","tag-fitness","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga for - Back &amp; Neck Pain - 10 Mins a Day (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/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:\/\/blackbeltwhitehat.com\/es\/2020\/05\/24\/yoga-para-hombres-con-dolor-de-espalda-y-cuello-10-minutos-al-dia\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga for - Back &amp; Neck Pain - 10 Mins a Day (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. The World&#8217;s Greatest Stretch is an excellent whole body stretch that can be done each morning and evening for a good foundation of [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2020\/05\/24\/yoga-para-hombres-con-dolor-de-espalda-y-cuello-10-minutos-al-dia\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-24T19:30:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-09T05:34:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?w=512\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Yoga para el dolor de espalda y cuello: 10 minutos al d\u00eda (.pdf) - Blog de fitness y MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/2020\/05\/24\/yoga-para-hombres-con-dolor-de-espalda-y-cuello-10-minutos-al-dia\/","og_locale":"es_ES","og_type":"article","og_title":"Yoga for - Back &amp; Neck Pain - 10 Mins a Day (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. 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