{"id":7679,"date":"2025-10-07T08:04:28","date_gmt":"2025-10-07T08:04:28","guid":{"rendered":"\/es-es\/blogs\/fitness\/?p=7679"},"modified":"2025-10-07T08:08:42","modified_gmt":"2025-10-07T08:08:42","slug":"15-ejercicios-efectivos-para-aliviar-el-dolor-cervical","status":"publish","type":"post","link":"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/","title":{"rendered":"15 ejercicios efectivos para aliviar el dolor cervical"},"content":{"rendered":"<p data-start=\"127\" data-end=\"490\"><strong>El dolor cervical es uno de los problemas m\u00e1s frecuentes en nuestra sociedad, afectando a entre el 22% y el 70% de la poblaci\u00f3n<\/strong> en alg\u00fan momento de la vida. Su prevalencia aumenta con la edad y es m\u00e1s habitual en mujeres, debido a factores como un menor volumen muscular y la mayor carga de peso que soporta la cabeza sobre los cuerpos vertebrales m\u00e1s peque\u00f1os.<\/p>\n<p data-start=\"492\" data-end=\"959\">Pero hay buenas noticias: con rutinas de correcci\u00f3n postural y ejercicios espec\u00edficos podemos reducir e incluso eliminar este dolor.<\/p>\n<p data-start=\"492\" data-end=\"959\">Aunque la evoluci\u00f3n suele ser favorable, las reca\u00eddas y la cronicidad son comunes: u<strong>n 30% de quienes sufren dolor de cuello desarrollan s\u00edntomas que duran m\u00e1s de 6 meses<\/strong>, y un<strong> 37% podr\u00edan mantener molestias durante un a\u00f1o o m\u00e1s<\/strong>.<\/p>\n<p data-start=\"492\" data-end=\"959\">Por eso, incorporar h\u00e1bitos y ejercicios adecuados es clave para mantener un cuello fuerte y saludable.<\/p>\n<p data-start=\"492\" data-end=\"959\">&nbsp;<\/p>\n<p data-start=\"492\" data-end=\"959\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7683\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/ive-spent-hours-looking-for-inspiration\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-1205838315.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;3.5&quot;,&quot;credit&quot;:&quot;Getty Images&quot;,&quot;camera&quot;:&quot;NIKON D810&quot;,&quot;caption&quot;:&quot;Rearview shot of a designer experiencing discomfort in her shoulders while sitting at her desk&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;www.peopleimages.com&quot;,&quot;focal_length&quot;:&quot;50&quot;,&quot;iso&quot;:&quot;250&quot;,&quot;shutter_speed&quot;:&quot;0.003125&quot;,&quot;title&quot;:&quot;I&#039;ve spent hours looking for inspiration&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-1205838315-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-1205838315.jpg\" class=\"size-full wp-image-7683 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-1205838315.jpg\" alt=\"dolor cervical\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-1205838315.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-1205838315-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-1205838315-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>El dolor cervical cr\u00f3nico se asocia con cambios en la musculatura, pero no siempre la causa del problema es \u00fanicamente muscular, las causas muchas veces son multifactoriales.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7684\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/human-skeleton-system-vertebral-column-cervical-vertebrae-anatomy\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-1130514377.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Getty Images&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;3D Illustration of Human Skeleton System Vertebral Column Cervical Vertebrae Anatomy&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;Human Skeleton System Vertebral Column Cervical Vertebrae Anatomy&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-1130514377-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-1130514377.jpg\" class=\"size-full wp-image-7684 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-1130514377.jpg\" alt=\"dolor cervical\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-1130514377.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-1130514377-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-1130514377-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Causas del dolor cervical<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p>Existen una serie de consideraciones que hay que conocer cuando padecemos dolores cervicales:<\/p>\n<ul>\n<li>Es importante tener en cuenta que la columna tor\u00e1cica va a afectar a la disposici\u00f3n cervical, pudiendo modificar su rango de movimiento y pudiendo ser una de las causas de que esta zona duela; <strong>el movimiento de la columna tor\u00e1cica es fundamental para el movimiento cervical.<\/strong><\/li>\n<li>Por otro lado, hay que saber que el adelantamiento de la cabeza tambi\u00e9n puede ser una causa de dolor cervical, cuando la cabeza se adelanta el peso de esta aumenta pudiendo llegar hasta los 27 kg de peso, una cifra muy alta cuando el peso de la cabeza en una posici\u00f3n neutral es de 4,5-5,5 kg aproximadamente., generando mucha tensi\u00f3n sobre m\u00fasculos escapulares.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7685\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/man-x-ray-with-neck-bones-highlighted\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-506251674.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Getty Images&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;man x-ray with neck bones highlighted&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;cosmin4000&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;man x-ray with neck bones highlighted&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-506251674-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-506251674.jpg\" class=\"size-full wp-image-7685 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-506251674.jpg\" alt=\"dolor cervical\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-506251674.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-506251674-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-506251674-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Adem\u00e1s, puede producir dolores de cabeza, exceso de tensi\u00f3n en musculatura suboccipital, alteraciones en la posici\u00f3n del cuello (cabeza adelantada, rangos de movimiento reducidos\u2026), desequilibrios musculares (debilidad de la musculatura profunda, atrofia de la musculatura suboccipital\u2026), m\u00fasculos con excesiva tensi\u00f3n (trapecio superior, SCM\u2026).<\/li>\n<li>Tampoco podemos olvidar que un patr\u00f3n respiratorio incorrecto que solicite en exceso la musculatura accesoria de la respiraci\u00f3n puede causar sobrecargas y tensi\u00f3n en dicha zona.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7686\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/outdoor-neck-pain-and-old-man-on-bench-fitness-and-hurt-with-mistake-joint-injury-and-tension-pensioner-exercise-and-senior-guy-in-park-inflammation-and-burnout-with-muscle-strain-and-tired\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-2202993820.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;Getty Images&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;Outdoor, neck pain and old man on bench, fitness and hurt with mistake, joint injury and tension. Pensioner, exercise and senior guy in park, inflammation and burnout with muscle strain and tired&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;Outdoor, neck pain and old man on bench, fitness and hurt with mistake, joint injury and tension. Pensioner, exercise and senior guy in park, inflammation and burnout with muscle strain and tired&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-2202993820-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-2202993820.jpg\" class=\"size-full wp-image-7686 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-2202993820.jpg\" alt=\"dolor cervical\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-2202993820.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-2202993820-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/gettyimages-2202993820-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Ejercicios para solucionar el dolor cervical<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p>Sabiendo todo esto\u2026 \u00bfc\u00f3mo podemos dar soluci\u00f3n o por lo menos minimizar los dolores cervicales? Con una pauta de ejercicios, como la que te presentamos a continuaci\u00f3n, para realizar de 3 a 4 d\u00edas a la semana, pudiendo realizarlos incluso hasta 5 d\u00edas.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Pelota en el borde superior de la esc\u00e1pula<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p>Mantener la presio\u0301n 45\u201d-60\u201d hasta que baje la tensi\u00f3n y despu\u00e9s mu\u00e9vete sobre la pelota unas 20 veces.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7763\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/001-5\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/001.jpeg\" data-orig-size=\"1100,897\" 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=\"001\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/001-300x245.jpeg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/001-1024x835.jpeg\" class=\"alignnone wp-image-7763 size-large\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/001-1024x835.jpeg\" alt=\"001\" width=\"640\" height=\"522\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/001-1024x835.jpeg 1024w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/001-300x245.jpeg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/001-768x626.jpeg 768w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/001.jpeg 1100w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Desde el cuello<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p>Coloca la pelota a nivel del esternocleidomastoideo (ecom), aplica una leve presi\u00f3n y arr\u00e1strala de arriba abajo y de abajo arriba.<\/p>\n<p>Real\u00edzalo durante 1 minuto<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7764\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/002-5\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/002.jpeg\" data-orig-size=\"716,394\" 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=\"002\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/002-300x165.jpeg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/002.jpeg\" class=\"alignnone wp-image-7764 size-full\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/002.jpeg\" alt=\"002\" width=\"716\" height=\"394\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/002.jpeg 716w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/002-300x165.jpeg 300w\" sizes=\"auto, (max-width: 716px) 100vw, 716px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Bajar la tensi\u00f3n<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li>Coloca dos pelotas de tenis unidas y si no tienes el roller, en los dos puntos de tensi\u00f3n detr\u00e1s de la cabeza.<\/li>\n<li>Mant\u00e9n 2 minutos hasta que baje la tensi\u00f3n y despu\u00e9s gesto continuo de mover cervical de abajo arriba despacio, y de derecha a izquierda.<\/li>\n<li>Real\u00edzalo 12 veces.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7689\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/003-4\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/003.jpeg\" 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=\"003\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/003-300x300.jpeg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/003-1024x1024.jpeg\" class=\"aligncenter wp-image-7689\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/003.jpeg\" alt=\"dolor cervical\" width=\"800\" height=\"800\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/003.jpeg 1200w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/003-300x300.jpeg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/003-1024x1024.jpeg 1024w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/003-150x150.jpeg 150w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/003-768x768.jpeg 768w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/003-400x400.jpeg 400w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/003-800x800.jpeg 800w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Respiraci\u00f3n<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li>Coloca una mano en el abdomen y la otra en el pecho, respira intentando que la mano que esta\u0301 en el abdomen suba y baje primero o a la vez que la del pecho, lleva la respiracio\u0301n a esa zona dejando la musculatura cervical relajada.<\/li>\n<li>Respira tranquilamente 2 minutos.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7690\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/004-4\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/004.jpeg\" data-orig-size=\"1200,800\" 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=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/004-300x200.jpeg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/004-1024x683.jpeg\" class=\"wp-image-7690 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/004.jpeg\" alt=\"dolor cervical\" width=\"800\" height=\"533\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/004.jpeg 1200w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/004-300x200.jpeg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/004-1024x683.jpeg 1024w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/004-768x512.jpeg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Hombros abajo<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li>De una manera relajada, sin forzar, saca pecho, junta las esc\u00e1pulas y rota los brazos hacia afuera.<\/li>\n<li>10 veces x 3 segundos.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7766\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/005-5\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/005.jpeg\" data-orig-size=\"1200,744\" 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=\"005\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/005-300x186.jpeg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/005-1024x635.jpeg\" class=\"alignnone wp-image-7766 size-large\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/005-1024x635.jpeg\" alt=\"005\" width=\"640\" height=\"397\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/005-1024x635.jpeg 1024w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/005-300x186.jpeg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/005-768x476.jpeg 768w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/005.jpeg 1200w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Barbilla dentro<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li>Tumbado boca arriba, esconde la barbilla sin poner en tensio\u0301n la musculatura superficial.<\/li>\n<li>10 veces x 10 segundos.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7692\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/006-4\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/006.jpeg\" data-orig-size=\"1200,800\" 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=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/006-300x200.jpeg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/006-1024x683.jpeg\" class=\"aligncenter wp-image-7692\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/006.jpeg\" alt=\"dolor cervical\" width=\"800\" height=\"533\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/006.jpeg 1200w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/006-300x200.jpeg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/006-1024x683.jpeg 1024w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/006-768x512.jpeg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Fortalecimiento del cuello<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li>Sentado en una silla, empuja la cabeza hacia atr\u00e1s venciendo la resistencia de la goma, despu\u00e9s inclina el tronco hacia delante para quitar tensi\u00f3n<\/li>\n<li>Controla que la goma no te adelante la cabeza.<\/li>\n<li>2 series x 5 veces x 5 segundos.&nbsp;Descanso 30 segundos entre series.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7693\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/007-4\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/007.jpeg\" data-orig-size=\"1200,678\" 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=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/007-300x170.jpeg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/007-1024x579.jpeg\" class=\"aligncenter wp-image-7693\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/007.jpeg\" alt=\"dolor cervical\" width=\"800\" height=\"452\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/007.jpeg 1200w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/007-300x170.jpeg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/007-1024x579.jpeg 1024w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/007-768x434.jpeg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Apoyo din\u00e1mico<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li>Coloca la espalda en un fitball ve hacia atr\u00e1s abriendo codos y cogiendo aire, despu\u00e9s flexiona hacia delante llevando los codos a las rodillas expulsando el aire.<\/li>\n<li>2 series x 15 veces.<\/li>\n<li>Descanso 30 segundos entre series.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Con inestabilidad<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li>Sentados en un fitball, inclina desde la cadera, empujando la pared con las manos, posiciona la cabeza encima de los hombros. Expulsa el aire al empujar la pared y coge aire al volver.<\/li>\n<li>2 series x 10 veces.&nbsp;Descanso 30 segundos entre series.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7694\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/009-2\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/009.jpeg\" data-orig-size=\"1200,1417\" 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=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/009-254x300.jpeg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/009-867x1024.jpeg\" class=\"aligncenter wp-image-7694\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/009.jpeg\" alt=\"dolor cervical\" width=\"800\" height=\"945\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/009.jpeg 1200w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/009-254x300.jpeg 254w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/009-867x1024.jpeg 867w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/009-768x907.jpeg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Rotaci\u00f3n de columna<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p>De lado piernas flexionadas sujetando una toalla entre las piernas.&nbsp;Rota la columna dorsal expulsando el aire, la cervical acompa\u00f1a. si la cervical molesta se puede dejar la cabeza quieta.<\/p>\n<p>2 series x 15 veces. Descanso 30 segundos entre series.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7768\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/010-3\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/010.jpeg\" data-orig-size=\"893,352\" 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=\"010\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/010-300x118.jpeg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/010.jpeg\" class=\"alignnone wp-image-7768 size-full\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/010.jpeg\" alt=\"010\" width=\"893\" height=\"352\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/010.jpeg 893w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/010-300x118.jpeg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/010-768x303.jpeg 768w\" sizes=\"auto, (max-width: 893px) 100vw, 893px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Invertido<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li>T\u00fambate boca abajo, con la cabeza apoyada en una toalla, desciende los hombros, cierra las esc\u00e1pulas, sube los brazos y rota hacia fuera con el pulgar al techo, seguido de esto, separa la cabeza de la toalla 2cm.<\/li>\n<li>2 -3 series x 8-10 veces x 3 segundos arriba.&nbsp;Descanso 30 segundos entre series.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7696\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/011-3\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/011.jpeg\" data-orig-size=\"1200,800\" 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=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/011-300x200.jpeg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/011-1024x683.jpeg\" class=\"aligncenter wp-image-7696\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/011.jpeg\" alt=\"0dolor cervical\" width=\"800\" height=\"533\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/011.jpeg 1200w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/011-300x200.jpeg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/011-1024x683.jpeg 1024w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/011-768x512.jpeg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Estiramiento estabilizado<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li>De pie empuja con la cabeza la pelota, y sube el brazo estirado alternativamente, deja que la esc\u00e1pula se mueva, pero no lleves los hombros a las orejas.<\/li>\n<li>2 series x 12 veces en total.&nbsp;Descanso entre series 30\u201d.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7697\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/012-2\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/012.jpeg\" data-orig-size=\"1200,678\" 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=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/012-300x170.jpeg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/012-1024x579.jpeg\" class=\"aligncenter wp-image-7697\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/012.jpeg\" alt=\"dolor cervical\" width=\"800\" height=\"452\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/012.jpeg 1200w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/012-300x170.jpeg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/012-1024x579.jpeg 1024w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/012-768x434.jpeg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Tirando de <a href=\"https:\/\/www.forumsport.com\/es-es\/fitness\/material-musculacion-y-tonificacion\/pesas-balones-medicinales-y-accesorios\/tensores-musculacion-40599-c\" target=\"_blank\" rel=\"noopener\">bandas el\u00e1sticas<\/a><\/strong><\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li>Sentados en una silla, saca pecho cierra esc\u00e1pulas y tira. Que la cervical no se vaya hacia delante, imagina que tienes la espalda apoyada en una pared.<\/li>\n<li>2-3 series x 10 veces x manteniendo 3 segundos.&nbsp;Descanso 30 segundos entre series.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7769\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/013-2\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/013.jpeg\" data-orig-size=\"912,861\" 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=\"013\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/013-300x283.jpeg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/013.jpeg\" class=\"aligncenter wp-image-7769 size-medium\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/013-300x283.jpeg\" alt=\"013\" width=\"300\" height=\"283\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/013-300x283.jpeg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/013-768x725.jpeg 768w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/013.jpeg 912w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Alineaci\u00f3n completa con carga<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7772\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/014-2\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/014.jpeg\" data-orig-size=\"903,732\" 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=\"014\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/014-300x243.jpeg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/014.jpeg\" class=\"aligncenter wp-image-7772 size-medium\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/014-300x243.jpeg\" alt=\"014\" width=\"300\" height=\"243\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/014-300x243.jpeg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/014-768x623.jpeg 768w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/014.jpeg 903w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Pisa la goma con los pies y realiza un gesto de cadera, ve con el culo hacia atr\u00e1s y lleva el tronco hacia delante. Posiciona bien la cervical y mant\u00e9n buena extensi\u00f3n tor\u00e1cica.<\/li>\n<li>2-3 series x 8-10 veces.&nbsp;Descanso 30 segundos entre series.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Alineaci\u00f3n&nbsp;en equilibrio<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p><strong>De pie:<\/strong><\/p>\n<ol>\n<li>tira de la goma con una mano (saca pecho, cierra esc\u00e1pula y tira).<\/li>\n<li>con la otra levanta la pesa verticalmente sin que el hombro suba hacia la oreja y sin que la cabeza incline lateral.<\/li>\n<li>2-3 series x 8-10 veces.&nbsp;Descanso entre series 30\u201d<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7700\" data-permalink=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/attachment\/015\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/015.jpeg\" data-orig-size=\"1005,741\" 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=\"\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/015-300x221.jpeg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/015.jpeg\" class=\"size-full wp-image-7700 alignnone\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/015.jpeg\" alt=\"dolor cervical\" width=\"1005\" height=\"741\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/015.jpeg 1005w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/015-300x221.jpeg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/09\/015-768x566.jpeg 768w\" sizes=\"auto, (max-width: 1005px) 100vw, 1005px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Si quieres seguir entrenando y potenciar tus resultados, no te pierdas estos ejercicios para hombros, gl\u00fateos y los b\u00e1sicos para empezar en fitness:<\/p>\n<ul>\n<li class=\"entry-title\"><strong><a href=\"\/es-es\/blogs\/fitness\/entrenamiento-para-hombros-8-ejercicios-para-fortalecerlos\/\" target=\"_blank\" rel=\"bookmark noopener\">ENTRENAMIENTO PARA HOMBROS: 8 EJERCICIOS PARA FORTALECERLOS<\/a><\/strong><\/li>\n<li class=\"entry-title\"><strong><a href=\"\/es-es\/blogs\/fitness\/los-mejores-ejercicios-para-trabajar-los-gluteos-a-por-ello\/\" target=\"_blank\" rel=\"bookmark noopener\">LOS MEJORES EJERCICIOS PARA TRABAJAR LOS GL\u00daTEOS: \u00a1A POR ELLO!<\/a><\/strong><\/li>\n<li class=\"entry-title\"><strong><a href=\"\/es-es\/blogs\/fitness\/ejercicios-para-comenzar-en-el-fitness-asi-debes-realizarlos-i\/\" target=\"_blank\" rel=\"bookmark noopener\">EJERCICIOS PARA COMENZAR EN EL FITNESS: \u00a1AS\u00cd DEBES REALIZARLOS! (I)<\/a><\/strong><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>El dolor cervical es uno de los problemas m\u00e1s frecuentes en nuestra sociedad, afectando a entre el 22% y el 70% de la poblaci\u00f3n en alg\u00fan momento de la vida. Su prevalencia aumenta con la edad y es m\u00e1s habitual en mujeres, debido a factores como un menor volumen muscular y la mayor carga de [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/fitness\/15-ejercicios-efectivos-para-aliviar-el-dolor-cervical\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":7774,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","ngg_post_thumbnail":0,"jetpack_post_was_ever_published":false,"_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":""},"categories":[4],"tags":[],"class_list":{"0":"post-7679","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-salud-y-nutricion"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2025\/10\/portada79.jpg","jetpack_shortlink":"https:\/\/wp.me\/pbQrw6-1ZR","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/7679","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/comments?post=7679"}],"version-history":[{"count":8,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/7679\/revisions"}],"predecessor-version":[{"id":7773,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/7679\/revisions\/7773"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media\/7774"}],"wp:attachment":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media?parent=7679"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/categories?post=7679"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/tags?post=7679"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}