{"id":16160,"date":"2025-11-27T12:20:00","date_gmt":"2025-11-27T12:20:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=16160"},"modified":"2025-11-27T16:47:13","modified_gmt":"2025-11-27T16:47:13","slug":"ejercicios-en-piscina-para-rehabilitacion-de-espalda-2025","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2025\/11\/27\/ejercicios-en-piscina-para-rehabilitacion-de-espalda-2025\/","title":{"rendered":"Pool Exercises for Back Rehab [2025]"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Los mejores ejercicios en piscina para el dolor de espalda y la rehabilitaci\u00f3n: la gu\u00eda definitiva<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Si sufre de dolor de espalda, encontrar ejercicios seguros y efectivos puede ser dif\u00edcil. Los ejercicios en piscina ofrecen una forma \u00fanica de rehabilitar la espalda sin estr\u00e9s adicional. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esta gu\u00eda explica los beneficios de los entrenamientos acu\u00e1ticos, presenta los mejores ejercicios para el dolor de espalda, ofrece consejos para principiantes y muestra c\u00f3mo progresar de forma segura.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vamos a profundizar y ayudarte a moverte mejor con menos dolor. Jajaja<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video 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\/MeedZlCAJyM?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;start=90&#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<p class=\"wp-block-paragraph\">\u2014<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00bfPor qu\u00e9 elegir ejercicios en piscina para el dolor de espalda?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El agua favorece la curaci\u00f3n natural. Sus propiedades hacen que los ejercicios en piscina sean ideales para la rehabilitaci\u00f3n del dolor de espalda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La flotabilidad reduce la tensi\u00f3n en la columna vertebral<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El agua soporta el peso corporal, reduciendo la carga sobre la columna vertebral y las articulaciones. Esto te permite moverte con mayor libertad y sin dolor intenso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El agua proporciona una resistencia suave<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El agua empuja tus movimientos, ofreciendo una resistencia suave que fortalece los m\u00fasculos de forma segura. Es perfecta para reconstruir los m\u00fasculos de la espalda sin riesgo de lesiones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El agua tibia alivia los m\u00fasculos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Muchas piscinas terap\u00e9uticas son templadas. El agua tibia relaja los m\u00fasculos tensos y estimula el flujo sangu\u00edneo, lo que ayuda a reducir el dolor y la rigidez.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mejora el equilibrio y la estabilidad<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La resistencia al agua desaf\u00eda los m\u00fasculos centrales, mejorando el equilibrio y estabilizando la columna, algo clave para la salud de la espalda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consejos importantes antes de empezar a hacer ejercicios en la piscina<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Antes de comenzar, tenga en cuenta lo siguiente:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Consulte primero con su m\u00e9dico o fisioterapeuta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Empieza lentamente y escucha a tu cuerpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Utilice una piscina con una temperatura agradable (33\u201334 \u00b0C).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Evite los movimientos bruscos y bruscos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Use zapatos para agua para un mejor agarre.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Utilice un dispositivo de flotaci\u00f3n si se siente inestable.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los mejores ejercicios en piscina para el dolor de espalda: paso a paso<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pruebe estos ejercicios, desde principiante hasta los m\u00e1s avanzados.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Caminar sobre el agua.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Camine a trav\u00e9s de la piscina con el agua hasta la cintura.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Mantenga la espalda recta y contraiga el centro del cuerpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Balancea los brazos naturalmente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2013 Caminar hacia adelante, hacia atr\u00e1s y hacia los lados.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Empieza con 5 minutos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Caminar sobre el agua mejora la circulaci\u00f3n y fortalece suavemente los m\u00fasculos de la espalda baja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video 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\/GjHMoj3HT8I?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;start=61&#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<h2 class=\"wp-block-heading\">2. Inclinaciones p\u00e9lvicas en el agua.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Moviliza la espalda baja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 P\u00e1rese en agua hasta el pecho con los pies separados a la altura de las caderas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Incline la pelvis hacia adelante (arqueando la espalda baja) y luego hacia atr\u00e1s (aplac\u00e1ndola).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Repita de 10 a 15 veces lentamente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esto afloja los m\u00fasculos tensos de la espalda baja y mejora la flexibilidad.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"> 3. Flexiones en la pared de la piscina.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Desarrolle la fuerza de la parte superior de la espalda y los hombros.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 P\u00e1rese frente a la pared de la piscina, con las manos separadas al ancho de los hombros.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Mantenga el cuerpo recto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Dobla los codos e incl\u00ednate hacia la pared lentamente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Empuje hacia atr\u00e1s para comenzar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Haz de 10 a 12 repeticiones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los m\u00fasculos fuertes de la parte superior de la espalda sostienen mejor la columna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Estiramiento de rodilla al pecho en el agua.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Alivia la tensi\u00f3n de la espalda baja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 P\u00e1rese en agua que llegue hasta el pecho.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Lleva una rodilla hacia el pecho, sujetando la espinilla o la rodilla.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Mantener durante 15\u201320 segundos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Cambia de pierna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Repita de 3 a 5 veces cada lado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La flotabilidad permite un estiramiento suave sin tensi\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"> 5. Patadas agitadas.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fortalece la espalda baja y el centro del cuerpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Suj\u00e9tese al borde de la piscina o a una tabla de nataci\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Extiende las piernas hacia atr\u00e1s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Patear las piernas hacia arriba y hacia abajo de forma controlada.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Mantenga el centro del cuerpo contra\u00eddo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Hazlo durante 20\u201330 segundos, descansa y repite.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esto fortalece los m\u00fasculos que sostienen la columna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"> 6. Puentes de agua.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fortalece los gl\u00fateos y la espalda baja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Flote sobre la espalda con las rodillas dobladas y los pies apoyados en el fondo de la piscina.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Contraiga los gl\u00fateos y levante las caderas del suelo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Mantener pulsado 5 segundos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Baje las caderas lentamente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Repetir 10\u201315 veces.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Unos gl\u00fateos fuertes ayudan a estabilizar la pelvis y reducen la tensi\u00f3n de la espalda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"> 7. Extensi\u00f3n de espalda de pie.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fortalecer los extensores de la espalda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 P\u00e1rese en agua hasta la cintura.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Coloque las manos en la parte baja de la espalda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Incl\u00ednese hacia atr\u00e1s suavemente hasta donde pueda sentirse c\u00f3modo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Mantener durante 5\u201310 segundos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Regresar a punto muerto.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Repetir de 8 a 10 veces.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ev\u00edtelo si tiene estenosis espinal grave o dolor nervioso.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"> 8. Elevaciones laterales de piernas.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Apunte a los m\u00fasculos oblicuos y de la espalda baja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Sujete el borde de la piscina.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Levante lentamente una pierna hacia un lado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Mantenga el cuerpo erguido.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Baja la pierna hacia atr\u00e1s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Repetir 10\u201315 veces por lado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esto mejora la estabilidad de la cadera y la espalda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">An\u00e9cdota: Mi experiencia con ejercicios en piscina para el dolor de espalda<br>Un usuario de Reddit comparti\u00f3:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cDespu\u00e9s de a\u00f1os de dolor lumbar cr\u00f3nico, prob\u00e9 ejercicios en la piscina. El agua me facilit\u00f3 el movimiento y me hizo sentir menos dolorido. Empec\u00e9 caminando en el agua e inclinando la pelvis. Con el paso de las semanas, a\u00f1ad\u00ed patadas y puentes. Mi dolor disminuy\u00f3 y gan\u00e9 fuerza. Lo mejor fue sentirme en control sin temor a los brotes. Ha sido un cambio radical.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esto demuestra c\u00f3mo la rehabilitaci\u00f3n de piscinas puede transformar vidas. No tienes que sufrir solo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>C\u00f3mo progresar en tus ejercicios en la piscina<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Una vez que se sienta c\u00f3modo, aumente la intensidad de la siguiente manera:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Agregar m\u00e1s repeticiones o series.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Aumentar el tiempo de ejercicio.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Utilizar pesas de agua o guantes de resistencia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Probar aguas m\u00e1s profundas para un mayor desaf\u00edo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Combinar ejercicios en una rutina completa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Progrese lentamente. Si el dolor empeora, reduzca la intensidad.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Rutina de ejercicios en piscina para la rehabilitaci\u00f3n de la espalda<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ejemplo de rutina semanal:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| D\u00eda | Ejercicio | Series\/Repeticiones | Notas |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">|\u2014\u2014\u2014\u2013|\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014|\u2014\u2014\u2014\u2014\u2014\u2014\u2014-|\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014|<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| Lunes | Caminata en el agua | 5 minutos | Calentamiento |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| Martes | Inclinaciones p\u00e9lvicas + rodilla al pecho | 2 series de 15 + 3 sostenidas | Estirar y movilizar |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| Mi\u00e9rcoles | Flexiones de pared + patadas con aleteo | 3 series de 12 + 20 segundos | Fortalecer la parte superior de la espalda y el core |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| Jueves | Descanso o caminata suave en el agua | 5 minutos | D\u00eda de recuperaci\u00f3n |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| Viernes | Puentes acu\u00e1ticos + elevaciones laterales de piernas | 3 series de 15 cada una | Gl\u00fateos y estabilidad |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| S\u00e1bado | De pie, espalda ext. + caminata | 10 repeticiones + 5 min | Fuerza de espalda y cardio |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| Domingo | Descanso | \u2013 | Recuperaci\u00f3n |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ajuste seg\u00fan su estado f\u00edsico y niveles de dolor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> Beneficios de los ejercicios en piscina comparados con los ejercicios en tierra<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| Art\u00edculo | Ejercicios en piscina | Ejercicios en tierra |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">|\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014|\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2013|\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014|<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| Impacto articular | Bajo: la flotabilidad soporta el peso | Alto: la gravedad a\u00f1ade estr\u00e9s |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| Riesgo de dolor | Menor: el agua amortigua el movimiento | Mayor: riesgo de agravamiento |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| Resistencia muscular | Resistencia suave y uniforme | Variable, depende de los pesos |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| Desaf\u00edo de equilibrio | Moderado: la resistencia al agua ayuda | Alto: requiere m\u00e1s control |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| Accesibilidad | Bueno para movilidad limitada | Puede ser dif\u00edcil si hay dolor |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">| Mejora de la flexibilidad | M\u00e1s f\u00e1cil debido a la reducci\u00f3n de la gravedad | Puede verse limitado por el dolor |<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los ejercicios en piscina suelen ser m\u00e1s seguros y c\u00f3modos para quienes sufren dolor de espalda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipos que pueden ayudar en la rehabilitaci\u00f3n de su piscina<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estas herramientas pueden mejorar los entrenamientos:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mancuernas de agua: a\u00f1ade resistencia para los brazos y la parte superior del cuerpo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tablas de patada: Apoyo durante ejercicios de piernas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fideos de piscina: proporcionan equilibrio o apoyo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cinturones de flotaci\u00f3n: ayudan a mantener la postura en aguas profundas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zapatos para agua: Evitan resbalones y protegen los pies.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Comience con lo b\u00e1sico y luego agregue equipo a medida que avance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Errores comunes que se deben evitar<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Para maximizar los beneficios:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 No exageres; comienza despacio para evitar brotes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Respira de manera constante, evitando contener la respiraci\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Mantener una buena postura; mantener la espalda recta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Detenerse si el dolor empeora.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Calentar siempre con movimientos ligeros.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2013 Evite el agua fr\u00eda, que puede endurecer los m\u00fasculos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Escuchar a tu cuerpo es clave.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Preguntas frecuentes (FAQ)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfPueden los ejercicios en piscina curar el dolor de espalda? <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ayudan a reducir el dolor y a mejorar la funci\u00f3n, pero no son una cura. \u00daselos como parte de un plan de rehabilitaci\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfCon qu\u00e9 frecuencia debo realizar ejercicios en piscina? <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Intenta entrenar de 3 a 5 veces por semana. La constancia es m\u00e1s importante que la intensidad.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfEs importante el agua tibia? <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u00ed. El agua tibia relaja los m\u00fasculos y reduce el dolor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfPuedo hacer ejercicios en piscina si tengo una hernia discal? <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Generalmente s\u00ed, pero consulta primero con tu m\u00e9dico. Evita movimientos bruscos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00bfCu\u00e1nto tiempo pasar\u00e1 hasta que vea mejoras? <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Muchos notan beneficios dentro de 2 a 4 semanas de ejercicio regular.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusi\u00f3n<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Los ejercicios en piscina ofrecen una forma segura y eficaz de rehabilitar el dolor de espalda. La flotabilidad y la resistencia del agua facilitan y benefician los movimientos. Empieza con ejercicios suaves como caminar sobre el agua e inclinaciones p\u00e9lvicas. Progresa gradualmente con ejercicios de fuerza como puentes y patadas de aleteo. Usa equipo y una rutina estructurada para seguir mejorando.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consulte siempre con su profesional de la salud antes de comenzar. Escuche a su cuerpo y sea constante. Con paciencia, puede reducir el dolor y recuperar la fuerza y la flexibilidad de la espalda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td><strong>Beneficio principal<\/strong><\/td><td><strong>Nivel<\/strong><\/td><td><strong>Duraci\u00f3n\/Repeticiones<\/strong><\/td><\/tr><tr><td><strong>Caminar sobre el agua<\/strong><\/td><td>Mejora la circulaci\u00f3n y la movilidad.<\/td><td>Principiante<\/td><td>5 minutos<\/td><\/tr><tr><td><strong>Inclinaciones p\u00e9lvicas<\/strong><\/td><td>Moviliza la espalda baja<\/td><td>Principiante<\/td><td>10-15 repeticiones<\/td><\/tr><tr><td><strong>Flexiones en la pared de la piscina<\/strong><\/td><td>Fortalece la parte superior de la espalda<\/td><td>Principiante\/Intermedio<\/td><td>10-12 repeticiones<\/td><\/tr><tr><td><strong>Estiramiento de rodilla al pecho<\/strong><\/td><td>Alivia la tensi\u00f3n de la espalda baja<\/td><td>Principiante<\/td><td>3-5 repeticiones de 15-20 segundos<\/td><\/tr><tr><td><strong>Patadas de aleteo<\/strong><\/td><td>Fortalece el core y la espalda baja.<\/td><td>Intermedio<\/td><td>Series de 20-30 segundos<\/td><\/tr><tr><td><strong>Puentes de agua<\/strong><\/td><td>Fortalece los gl\u00fateos y la espalda baja.<\/td><td>Intermedio<\/td><td>10-15 repeticiones<\/td><\/tr><tr><td><strong>Extensi\u00f3n de espalda de pie<\/strong><\/td><td>Fortalece los extensores de la espalda.<\/td><td>Intermedio<\/td><td>8-10 repeticiones<\/td><\/tr><tr><td><strong>Elevaciones laterales de piernas<\/strong><\/td><td>Mejora la estabilidad de la cadera y la espalda.<\/td><td>Intermedio<\/td><td>10-15 repeticiones por lado<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u2014<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Referencias<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1. Instituto de Terapia Acu\u00e1tica y Rehabilitaci\u00f3n \u2013 Beneficios de la Terapia Acu\u00e1tica (c. 2020). <a href=\"https:\/\/www\" rel=\"nofollow\">https:\/\/www<\/a>. atri. org\/beneficios-de-la-terapia-acuatica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2. Instituto Nacional de Trastornos Neurol\u00f3gicos y Accidentes Cerebrovasculares \u2013 Hoja informativa sobre el dolor lumbar (2021). <a href=\"https:\/\/www\" rel=\"nofollow\">https:\/\/www<\/a>. ninds. nih. gov\/health-information\/disorders\/low-back-pain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. Asociaci\u00f3n Estadounidense de Fisioterapia \u2013 Gu\u00eda de terapia acu\u00e1tica (c. 2022). <a href=\"https:\/\/www\" rel=\"nofollow\">https:\/\/www<\/a>. apta.org\/cuidado-del-paciente\/recursos-para-practicas-basadas-en-evidencia\/terapia-acuatica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4. Mayo Clinic \u2013 Ejercicios para el dolor de espalda (2022). <a href=\"https:\/\/www\" rel=\"nofollow\">https:\/\/www<\/a>. .mayoclinic.org\/enfermedades-y-condiciones\/dolor-de-espalda\/en-profundidad\/ejercicios-para-el-dolor-de-espalda\/art-20045029.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5. Harvard Health Publishing \u2013 Los mejores ejercicios para el dolor de espalda (2021). <a href=\"https:\/\/www\" rel=\"nofollow\">https:\/\/www<\/a>. salud. harvard. edu\/dolor\/los-mejores-ejercicios-para-el-dolor-de-espalda.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Por favor verifique estas referencias antes de utilizarlas en documentos profesionales.*.<\/p>","protected":false},"excerpt":{"rendered":"<p>Best Pool Exercises for Back Pain and Rehab: The Ultimate Guide If you suffer from back pain, finding safe and effective exercises can be challenging. Pool exercises offer a unique way to rehabilitate your back without added stress. This guide explains the benefits of water workouts. presents the best exercises for back pain, offers beginner [&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":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_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":[5189],"tags":[207501,4125,784152946,337,15433,3612],"class_list":["post-16160","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-back-pain","tag-exercise","tag-fitness","tag-health","tag-wellness","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pool Exercises for Back Rehab [2025] - 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\/2025\/11\/27\/ejercicios-en-piscina-para-rehabilitacion-de-espalda-2025\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pool Exercises for Back Rehab [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Best Pool Exercises for Back Pain and Rehab: The Ultimate Guide If you suffer from back pain, finding safe and effective exercises can be challenging. Pool exercises offer a unique way to rehabilitate your back without added stress. This guide explains the benefits of water workouts. presents the best exercises for back pain, offers beginner [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2025\/11\/27\/ejercicios-en-piscina-para-rehabilitacion-de-espalda-2025\/\" \/>\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=\"2025-11-27T12:20:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-27T16:47:13+00:00\" \/>\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=\"8 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Pool Exercises for Back Rehab [2025] - Fitness &amp; MMA Blog - 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\/2025\/11\/27\/ejercicios-en-piscina-para-rehabilitacion-de-espalda-2025\/","og_locale":"es_ES","og_type":"article","og_title":"Pool Exercises for Back Rehab [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Best Pool Exercises for Back Pain and Rehab: The Ultimate Guide If you suffer from back pain, finding safe and effective exercises can be challenging. Pool exercises offer a unique way to rehabilitate your back without added stress. This guide explains the benefits of water workouts. presents the best exercises for back pain, offers beginner [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/11\/27\/ejercicios-en-piscina-para-rehabilitacion-de-espalda-2025\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2025-11-27T12:20:00+00:00","article_modified_time":"2025-11-27T16:47:13+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"8 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2025\/11\/27\/pool-exercises-for-back-rehab-2025\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/11\/27\/pool-exercises-for-back-rehab-2025\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Pool Exercises for Back Rehab [2025]","datePublished":"2025-11-27T12:20:00+00:00","dateModified":"2025-11-27T16:47:13+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/11\/27\/pool-exercises-for-back-rehab-2025\/"},"wordCount":1578,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["back pain","exercise","Fitness","health","wellness","workout"],"articleSection":["Fitness"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2025\/11\/27\/pool-exercises-for-back-rehab-2025\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2025\/11\/27\/pool-exercises-for-back-rehab-2025\/","url":"https:\/\/blackbeltwhitehat.com\/2025\/11\/27\/pool-exercises-for-back-rehab-2025\/","name":"Pool Exercises for Back Rehab [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2025-11-27T12:20:00+00:00","dateModified":"2025-11-27T16:47:13+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/11\/27\/pool-exercises-for-back-rehab-2025\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2025\/11\/27\/pool-exercises-for-back-rehab-2025\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2025\/11\/27\/pool-exercises-for-back-rehab-2025\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Pool Exercises for Back Rehab [2025]"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA y nutrici\u00f3n del Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador del norte de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/es\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-4cE","jetpack-related-posts":[{"id":16196,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/11\/29\/programa-combinado-de-rehabilitacion-de-rodilla-y-culturismo-pdf-2025\/","url_meta":{"origin":16160,"position":0},"title":"Knee Rehab &amp; Bodybuilding &#8211; Combo Programme pdf [2025]","author":"Dave","date":"noviembre 29, 2025","format":false,"excerpt":"This guide is written to help you train well even when your knees feel fragile. I am talking to you directly here, whether you are a seasoned lifter or someone trying to stay active while dealing with stiffness or sharp aches around the joint. You can still build muscle and\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-4.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-4.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/11\/image-4.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":10911,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/28\/lesiones-de-tobillo\/","url_meta":{"origin":16160,"position":1},"title":"Lesiones de tobillo (BJJ, lucha libre y MMA)","author":"Dave","date":"agosto 28, 2019","format":false,"excerpt":"In this blog post we are going to look at the most common ankle injuries that can arise from both MMA training and competition.\u00a0 The foot is an incredibly complex mechanism, too complex in fact to discuss here so we\u2019ll just cover the basic anatomy and try to highlight the\u2026","rel":"","context":"En \u00abbjj\u00bb","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/jiu-jitsu-brasileno\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/ankleinjuries.jpeg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/ankleinjuries.jpeg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/ankleinjuries.jpeg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/ankleinjuries.jpeg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/ankleinjuries.jpeg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":10970,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/30\/natacion-para-mma\/","url_meta":{"origin":16160,"position":2},"title":"Nataci\u00f3n para el acondicionamiento de MMA","author":"Dave","date":"agosto 30, 2019","format":false,"excerpt":"For information purposes only. Exercise at your own risk Written by Kevin O'Hagan Always consult a doctor before undertaking a new exercise routine. If perform incorrectly these exercises could result in injury or death.\u00a0 In this blog post we are going to look at the benefits of swimming as a\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/jamesthompson.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":7303,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/07\/26\/la-hipermaquina-inversa\/","url_meta":{"origin":16160,"position":3},"title":"La m\u00e1quina hiperactiva inversa, tambi\u00e9n conocida como \u201cla m\u00e1quina de espalda de Joe Rogan\u201d","author":"Dave","date":"julio 26, 2017","format":false,"excerpt":"Thanks to his podcast, this piece of kit is often referred to as the \"Joe Rogan spinal decompression machine\" - Touted by Joe as awesome for back pain & back injuries, the reverse hyper machine (AKA the spinal decompression harness) is said to work by decompressing the spine and the\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"Reverse hyper machine","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/screenshot_20190204-160206-e1549304681588.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/screenshot_20190204-160206-e1549304681588.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/screenshot_20190204-160206-e1549304681588.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/screenshot_20190204-160206-e1549304681588.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":10850,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/19\/lesiones-de-codo-en-mma\/","url_meta":{"origin":16160,"position":4},"title":"Lesiones de codo en MMA","author":"Dave","date":"agosto 19, 2019","format":false,"excerpt":"Elbow Injuries For information purposes only. Exercise at your own risk. Always consult a doctor if you sustain an injuryAnatomy\u00a0The elbow is a hinge joint that is formed by 3 bones - the humerus (upper arm), the radius (thumb side) and ulna (little finger side) of the forearm. The elbow\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/man-80638_640.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/man-80638_640.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/man-80638_640.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":10839,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/20\/lesiones-de-columna-en-el-deporte\/","url_meta":{"origin":16160,"position":5},"title":"Lesiones de columna en MMA y otros deportes de contacto","author":"Dave","date":"agosto 20, 2019","format":false,"excerpt":"Spinal Injuries: Part 1 For information purposes only. Exercise at your own risk. Always consult a doctor if you sustain an injuryNeck (Cervical Spine) Injuries\u00a0In this 3 part blog post, we will be taking a look at the most common spinal injuries that can arise from both MMA training and\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/mma-1309155_640.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/16160","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=16160"}],"version-history":[{"count":7,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/16160\/revisions"}],"predecessor-version":[{"id":16167,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/16160\/revisions\/16167"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=16160"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=16160"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=16160"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}