En muchas ocasiones mis deportistas o mis alumnos me preguntan: “¿cómo estiro este músculo?”.
He de confesar que no soy un defensor a ultranza de los estiramientos e incluso, en según que casos no los considero adecuados.
Mis sesiones no suelen comenzar con un estiramiento, creo que no sólo no tiene ningún beneficio, sino que incluso puede tener algunas contraindicaciones a la hora de predisponer a nuestra musculatura para esfuerzos posteriores, sobre todo en actividades que requieran de cambios de dirección, de ritmos, etc.
¿Y para finalizar la sesión? ¿recomendarías terminar estirando?
Existe cierta controversia en los últimos estudios en cuanto a los beneficios del estiramiento post-ejercicio. Algunos afirman que no tienen beneficios demostrados en la recuperación muscular, sin embargo la mayoría de las personas siguen incluyendo estos estiramientos musculares en sus rutinas de entrenamiento.
¿Y si buscamos mejorar la flexibilidad? Existen diversos métodos para la mejora de esta capacidad física, entre ellos los métodos dinámicos, estáticos, estáticos pasivos, FNP… Dentro de esos métodos estáticos para la mejora de la flexibilidad encontramos los estiramientos tradicionales, donde se busca mantener una postura durante algunos segundos (20-30 seg).
En los deportes a los que me dedico a entrenar no existen grandes requerimientos de flexibilidad, siendo en el que mayor importancia cobran, la natación, sobre todo en las extremidades inferiores y más concretamente en los tobillos. En la patada de crol el pie debe ir extendido de una forma relajada, haciendo efecto aleta, por lo que si esa capacidad está limitada la patada será mucho más ineficaz.
Pero realmente ¿sabemos estirar ese músculo que notamos especialmente contraído o en el que padecemos algún acortamiento?
Hace un tiempo, me pidieron que desarrollara una guía con diferentes ejercicios para estirar los grupos musculares más importantes, y se publicó en un libro de la editorial nausícaä. Ese documento pretende mostrar de forma gráfica la forma correcta para estirar los principales músculos de nuestro cuerpo.
muy buena Guía Oscar, la utilizare a partir de ahora!
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