Estirandose
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Transcript of Estirandose
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EstirándoseTodos los días
Dibujos tomados del libro “Estirándose” de Bob Anderson
18/01/2012www.drmiguelangelcontreras.com
(81)837280211
![Page 2: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/2.jpg)
Al despertar 5 a 10 segundos
19/01/2012www.drmiguelangelcontreras.com
(81)837280212
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En la cama al despertar 5 a 10 segundos 1° un lado, luego el otro
19/01/2012www.drmiguelangelcontreras.com
(81)837280213
![Page 4: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/4.jpg)
Al sentarse en la cama, a media mañana,
en el trabajo5 a 10 segundos
19/01/2012www.drmiguelangelcontreras.com
(81)837280214
![Page 5: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/5.jpg)
Ya se levanto y se da unos minutos para hacer la siguiente rutina
5 a 10 segundos por estiramientose hacen los estiramientos que permita el
estado físicoen alguna superficie cómoda
se repiten durante el día en el trabajo los de la parte superior del cuerpo
o cada hora un pequeño estiramiento de 10segundo
NUNCA a lastimarse19/01/2012
www.drmiguelangelcontreras.com (81)83728021
5
![Page 6: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/6.jpg)
19/01/2012www.drmiguelangelcontreras.com
(81)837280216
Para los músculos del tórax
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Hombro, brazos
pectoralesy espalda
alta
19/01/2012www.drmiguelangelcontreras.com
(81)837280217
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Hombro, pecho y espalda alta
19/01/2012www.drmiguelangelcontreras.com
(81)837280218
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Pectorales, hombros y
espalda alta
19/01/2012www.drmiguelangelcontreras.com
(81)837280219
![Page 10: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/10.jpg)
Estiramiento de hombro, brazos y costados
19/01/2012www.drmiguelangelcontreras.com
(81)8372802110
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Encogimiento de hombros
19/01/2012www.drmiguelangelcontreras.com
(81)8372802111
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Encogimiento de hombros y
estiramiento de cuello
1° un ladoluego el otro
19/01/2012www.drmiguelangelcontreras.com
(81)8372802112
![Page 13: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/13.jpg)
Manos y muñecas
19/01/2012www.drmiguelangelcontreras.com
(81)8372802113
![Page 14: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/14.jpg)
Manos y muñecas
19/01/2012www.drmiguelangelcontreras.com
(81)8372802114
![Page 15: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/15.jpg)
Estirando hombros brazos y costados
19/01/2012www.drmiguelangelcontreras.com
(81)8372802115
![Page 16: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/16.jpg)
Estirando el tríceps
19/01/2012www.drmiguelangelcontreras.com
(81)8372802116
![Page 17: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/17.jpg)
Estirando el tríceps
-variantes-
19/01/2012www.drmiguelangelcontreras.com
(81)8372802117
![Page 18: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/18.jpg)
Ahora los
muslos
19/01/2012www.drmiguelangelcontreras.com
(81)8372802118
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Ahora los
muslos
19/01/2012www.drmiguelangelcontreras.com
(81)8372802119
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Caderas y muslos (si puede)
19/01/2012www.drmiguelangelcontreras.com
(81)8372802120
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Destensar espalda y muslosrodando
19/01/2012www.drmiguelangelcontreras.com
(81)8372802121
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Destensar espalda y muslosrodando
19/01/2012www.drmiguelangelcontreras.com
(81)8372802122
![Page 23: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/23.jpg)
Extender la espalda
19/01/2012www.drmiguelangelcontreras.com
(81)8372802123
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Muslos cadera,corvas y piernas
19/01/2012www.drmiguelangelcontreras.com
(81)8372802124
![Page 25: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/25.jpg)
19/01/2012www.drmiguelangelcontreras.com
(81)8372802125
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Estiramientos con las piernas separadas
19/01/2012www.drmiguelangelcontreras.com
(81)8372802126
![Page 27: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/27.jpg)
Estiramientos con las piernas separadas
19/01/2012www.drmiguelangelcontreras.com
(81)8372802127
![Page 28: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/28.jpg)
19/01/2012www.drmiguelangelcontreras.com
(81)8372802128
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Músculos posteriores del muslo
19/01/2012www.drmiguelangelcontreras.com
(81)8372802129
![Page 30: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/30.jpg)
Muslo y tendón de Aquiles
19/01/2012www.drmiguelangelcontreras.com
(81)8372802130
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Muslo y plantas
19/01/2012www.drmiguelangelcontreras.com
(81)8372802131
![Page 32: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/32.jpg)
Muslo y tobillos
19/01/2012www.drmiguelangelcontreras.com
(81)8372802132
![Page 33: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/33.jpg)
Estiramiento de antebrazos y
muñecas
19/01/2012www.drmiguelangelcontreras.com
(81)8372802133
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Piernas y tobillos
19/01/2012www.drmiguelangelcontreras.com
(81)8372802134
![Page 35: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/35.jpg)
Cuádriceps y corva
19/01/2012www.drmiguelangelcontreras.com
(81)8372802135
![Page 36: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/36.jpg)
Sentarse en cuclillas
19/01/2012www.drmiguelangelcontreras.com
(81)8372802136
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Sentarse en cuclillas
19/01/2012www.drmiguelangelcontreras.com
(81)8372802137
![Page 38: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/38.jpg)
Sentarse en cuclillas
19/01/2012www.drmiguelangelcontreras.com
(81)8372802138
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Sentarse en
cuclillas
19/01/2012www.drmiguelangelcontreras.com
(81)8372802139
![Page 40: Estirandose](https://reader034.fdocuments.ec/reader034/viewer/2022052622/559178061a28abea2e8b45bd/html5/thumbnails/40.jpg)
19/01/2012www.drmiguelangelcontreras.com
(81)8372802140