{"id":2172,"date":"2020-06-25T16:04:42","date_gmt":"2020-06-25T16:04:42","guid":{"rendered":"https:\/\/genesisortho.wpengine.com\/?page_id=2172"},"modified":"2024-10-03T10:21:04","modified_gmt":"2024-10-03T10:21:04","slug":"top-5-stretches-to-relieve-neck-pain","status":"publish","type":"page","link":"https:\/\/genesisortho.com\/es\/top-5-stretches-to-relieve-neck-pain\/","title":{"rendered":"Los 5 Principales Estiramientos para Aliviar el Dolor de Cuello"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"2172\" class=\"elementor elementor-2172\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e27d860 doctors-title elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e27d860\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4a8e32c\" data-id=\"4a8e32c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41bb2dd elementor-widget elementor-widget-heading\" data-id=\"41bb2dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Los 5 Principales Estiramientos para Aliviar el Dolor de Cuello<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6eb7e914 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6eb7e914\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-20414b6e\" data-id=\"20414b6e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2d6e1b53 elementor-widget elementor-widget-heading\" data-id=\"2d6e1b53\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Los 5 Principales Estiramientos para Aliviar el Dolor de Cuello<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ba3e6b2 elementor-widget elementor-widget-text-editor\" data-id=\"1ba3e6b2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Si estas experimentando <a href=\"https:\/\/genesisortho.com\/es\/patient-education\/neck-overview\/\" target=\"_blank\" rel=\"noopener\">dolor de cuello<\/a>, pruebe uno de estos cinco estiramientos para aliviar el dolor. Si su dolor de cuello es especialmente severo, considere visitar un <a href=\"https:\/\/genesisortho.com\/es\/our-team\/about-dr-shadid\/\" target=\"_blank\" rel=\"noopener\">m\u00e9dico ortop\u00e9dico<\/a> para discutir los problemas que tiene.<\/p><ul><li><strong><i>Estiramiento de las Esc\u00e1pulas Elevadoras:<\/i><\/strong><span style=\"font-weight: 400;\"><strong>:<\/strong> (Usted tiene dos m\u00fasculos elevadores de la esc\u00e1pula que se unen desde los procesos transversales a los hombros a ambos lados del cuello)<\/span><ul><li><span style=\"font-weight: 400;\">Esto se puede hacer de pie o sentado<\/span><\/li><li><span style=\"font-weight: 400;\">Levante el codo por encima del hombro en el lado, esto alarga el m\u00fasculo<\/span><\/li><li><span style=\"font-weight: 400;\">Manteniendo esta posici\u00f3n, coloque el codo contra el costado de la puerta y gire el hombro para que la esc\u00e1pula elevadora se alargue a\u00fan m\u00e1s.<\/span><\/li><li><span style=\"font-weight: 400;\">Luego, aleje la cabeza del lado (unos 45 grados) que est\u00e1 estirando y gire la barbilla hacia abajo, debe sentir este estiramiento en la parte posterior del cuello<\/span><\/li><li><span style=\"font-weight: 400;\">Mantenga este estiramiento durante 30 o 60 segundos y repita en el otro lado<\/span><\/li><li><span style=\"font-weight: 400;\">Realice esto varias veces al d\u00eda<\/span><\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><strong><i>Mentonera:\u00a0<\/i><\/strong><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Esto se puede hacer de pie o sentado<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Si\u00e9ntese erguido, manteniendo las orejas sobre los hombros y luego coloque un dedo en la barbilla<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sin mover el dedo, tire lentamente de la barbilla y la cabeza hacia atr\u00e1s hasta que sienta que se siente un buen estiramiento en la base de la cabeza y en la parte superior del cuello.\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Su dedo y su barbilla deben ahora estar separados con su dedo actuando como un punto de referencia para usted<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mantenga esta posici\u00f3n durante unos 5 segundos y, a continuaci\u00f3n, vuelva a colocar la barbilla en el dedo<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repita un total de 10 veces aproximadamente de 5 a 7 veces al d\u00eda<\/span><\/li><\/ul><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\">\u00a0<\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><strong><i>Estiramiento de Esquina:<\/i><\/strong><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Al estirar el pecho, esto evita que la tensi\u00f3n en los m\u00fasculos pectorales ejerzan tensi\u00f3n en el cuello. Esto permite una mejor postura y disminuye el dolor<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Viendo hacia la esquina de una habitaci\u00f3n coloque los pies juntos, a unos 2 pies de distancia de la esquina<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pon tus antebrazos en las paredes a tu lado, manteniendo tu <a href=\"https:\/\/genesisortho.com\/es\/patient-education\/elbow-overview\/\" target=\"_blank\" rel=\"noopener\">codos<\/a> ligeramente por debajo de tus hombros<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Incl\u00ednese hacia adelante hasta que sienta un buen estiramiento en el pecho y los hombros<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mantenga este estiramiento durante 30 a 60 segundos de 3 a 5 veces al d\u00eda.<\/span><\/li><\/ul><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\">\u00a0<\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><strong><i>Estiramiento de Flexi\u00f3n (Flexi\u00f3n Hacia Adelante):<\/i><\/strong><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lleve el ment\u00f3n al pecho hasta que se sienta un ligero estiramiento en la parte posterior del cuello\u00a0<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mantenga esta posici\u00f3n durante 5 a 10 segundos y regrese la cabeza a la posici\u00f3n neutral<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Esto se puede realizar varias veces al d\u00eda<\/span><\/li><\/ul><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"list-style-type: none;\">\u00a0<\/li><\/ul><\/li><\/ul><ul><li style=\"font-weight: 400;\"><strong><i>Extensi\u00f3n del Cuello (Doblar Hacia Atr\u00e1s):<\/i><\/strong><\/li><\/ul><ul><li style=\"list-style-type: none;\"><ul><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extienda lentamente el cuello mirando hacia arriba y llevando la cabeza hacia atr\u00e1s mientras mantiene la <a href=\"https:\/\/genesisortho.com\/es\/patient-education\/shoulder-overview\/\" target=\"_blank\" rel=\"noopener\">espalda<\/a> y <a href=\"https:\/\/genesisortho.com\/es\/patient-education\/back-overview\/\" target=\"_blank\" rel=\"noopener\">espalda<\/a> D\u00f3nde est\u00e1n<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Retroceda lo m\u00e1s lejos posible sin aumentar el dolor y sost\u00e9ngala durante 5-10 segundos antes de volver a una posici\u00f3n neutral<\/span><\/li><li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Este estiramiento se siente en la parte delantera del cuello, cerca de la garganta y se puede realizar varias veces al d\u00eda<\/span><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1cdd53c5\" data-id=\"1cdd53c5\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2530a74e elementor-widget elementor-widget-heading\" data-id=\"2530a74e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Solicitar una Cita<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-17c62b78 elementor-widget elementor-widget-text-editor\" data-id=\"17c62b78\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<strong>Citas en la oficina, o telemedicina disponible en todo el mundo<\/strong>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-43742c04 elementor-widget elementor-widget-shortcode\" data-id=\"43742c04\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\">\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f681-o1\" lang=\"en-US\" dir=\"ltr\" data-wpcf7-id=\"681\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/es\/wp-json\/wp\/v2\/pages\/2172#wpcf7-f681-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Contact form\" novalidate=\"novalidate\" data-status=\"init\" data-trp-original-action=\"\/es\/wp-json\/wp\/v2\/pages\/2172#wpcf7-f681-o1\">\n<fieldset class=\"hidden-fields-container\"><input type=\"hidden\" name=\"_wpcf7\" value=\"681\" \/><input type=\"hidden\" name=\"_wpcf7_version\" value=\"6.1.5\" \/><input type=\"hidden\" name=\"_wpcf7_locale\" value=\"en_US\" \/><input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f681-o1\" \/><input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/><input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/><input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/fieldset>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-name\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tu nombre (requerido)\" value=\"\" type=\"text\" name=\"your-name\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-email\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-email wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tu Email (requerido)\" value=\"\" type=\"email\" name=\"your-email\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-phone\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text\" aria-invalid=\"false\" placeholder=\"Tel\u00e9fono\" value=\"\" type=\"text\" name=\"your-phone\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><label> \u00bfEs un paciente nuevo?<\/label><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"Areyouanewpatient\"><span class=\"wpcf7-form-control wpcf7-radio\"><span class=\"wpcf7-list-item first\"><input type=\"radio\" name=\"Areyouanewpatient\" value=\"Yes\" checked=\"checked\" \/><span class=\"wpcf7-list-item-label\">Si<\/span><\/span><span class=\"wpcf7-list-item last\"><input type=\"radio\" name=\"Areyouanewpatient\" value=\"No\" \/><span class=\"wpcf7-list-item-label\">No<\/span><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><label>Est\u00e1 interesado en:<\/label><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"Areyouinterested\"><span class=\"wpcf7-form-control wpcf7-radio\"><span class=\"wpcf7-list-item first\"><input type=\"radio\" name=\"Areyouinterested\" value=\"telemedicine\" checked=\"checked\" \/><span class=\"wpcf7-list-item-label\">telemedicina<\/span><\/span><span class=\"wpcf7-list-item last\"><input type=\"radio\" name=\"Areyouinterested\" value=\"in-office visit\" \/><span class=\"wpcf7-list-item-label\">visita a la oficina<\/span><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><input class=\"wpcf7-form-control wpcf7-submit has-spinner\" type=\"submit\" value=\"Enviar\" \/>\n\t\t<\/p>\n\t<\/div>\n<\/div><div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<input type=\"hidden\" name=\"trp-form-language\" value=\"es\"\/><\/form>\n<\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9c10979 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"9c10979\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0dc0dd icon-circle-item neck elementor-widget elementor-widget-heading\" data-id=\"d0dc0dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/es\/patient-education\/neck-overview\/\">Neck &amp; Back\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b318e50 icon-circle-item shoulder elementor-widget elementor-widget-heading\" data-id=\"6b318e50\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/es\/patient-education\/shoulder-overview\/\">Hombro<\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-54ac0af3 icon-circle-item hand elementor-widget elementor-widget-heading\" data-id=\"54ac0af3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/es\/patient-education\/hand-and-wrist-overview\/\">Hand &amp; Arm\n            \n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-744e1afe icon-circle-item knee elementor-widget elementor-widget-heading\" data-id=\"744e1afe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/es\/patient-education\/knee-overview\/\">Rodilla\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ed7341e icon-circle-item foot elementor-widget elementor-widget-heading\" data-id=\"5ed7341e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/es\/patient-education\/foot-and-ankle-overview\/\">Foot &amp; Ankle\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d283185 icon-circle-item hip elementor-widget elementor-widget-heading\" data-id=\"7d283185\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/es\/patient-education\/hip-overview\/\">Cadera\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Top 5 Stretches to Relieve Neck Pain Top 5 Stretches to Relieve Neck Pain If you&#8217;re experiencing neck pain, try one of these five stretches for alleviating the pain. If your neck pain is especially severe consider visiting an orthopedic doctor to discuss the issues you&#8217;re having. Levator Scapulae Stretch: (You have two levator scapulae [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-2172","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.0 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Top 5 Stretches to Relieve Neck Pain | Genesis<\/title>\n<meta name=\"description\" content=\"Learn about stretches to alleviate neck pain at Genesis. 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