{"id":126,"date":"2023-11-14T16:57:05","date_gmt":"2023-11-14T16:57:05","guid":{"rendered":"https:\/\/startersites.io\/blocksy\/daily-news\/?p=126"},"modified":"2025-03-03T14:38:14","modified_gmt":"2025-03-03T20:38:14","slug":"movilidad-thoracic-toracica","status":"publish","type":"post","link":"https:\/\/prewodplus.com\/ro\/movilidad-thoracic-toracica\/","title":{"rendered":"Thoracic Mobility"},"content":{"rendered":"<p><\/p>\n\n\n\n<p>Thoracic Mobility&#8221; es un programa enfocado en mejorar la movilidad de la columna tor\u00e1cica. Incorpora estiramientos, movilizaciones articulares y ejercicios de fortalecimiento para los m\u00fasculos y articulaciones de esa zona. Sus beneficios incluyen prevenci\u00f3n de lesiones, mejor postura y alineaci\u00f3n corporal, lo que lleva a una mayor eficiencia en movimientos como levantamientos, flexiones y dominadas, t\u00edpicos en deportes como el crossfit. Mejora la capacidad respiratoria y la recuperaci\u00f3n. Ideal para optimizar el rendimiento atl\u00e9tico y la salud en general.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"movimientos\">Movimientos<\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1.- <a href=\"https:\/\/www.youtube.com\/shorts\/VzX3AWE6R7s\" target=\"_blank\" rel=\"noreferrer noopener\">Upper Thoracic Extension Weighted Over Foam Roll<\/a><\/li>\n\n\n\n<li>2.- <a href=\"https:\/\/www.youtube.com\/watch?v=zCuebxQLZpg&amp;list=TLGGgw8d8NLnK6oyNTA0MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Quad Rotation with band assist<\/a><\/li>\n\n\n\n<li>3.- <a href=\"https:\/\/youtu.be\/lwAybZFwC6U?list=TLGGh_20I2dYa4wwMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Double KB Front Rack Walks<\/a><\/li>\n\n\n\n<li>4.- <a href=\"https:\/\/www.youtube.com\/watch?v=6Fc0u9xPkL8&amp;list=TLGG4pG5ESyo0KwyNTA0MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Bench thoracic spine extension mobilization<\/a><\/li>\n\n\n\n<li>5.- <a href=\"https:\/\/www.youtube.com\/watch?v=RyDl2ccTE0g&amp;list=TLGGCMjfSQ3vEPcyNTA0MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Goblet Squat and press<\/a><\/li>\n\n\n\n<li>6.- <a href=\"https:\/\/www.youtube.com\/watch?v=1ZtMChJhHyw&amp;list=TLGGOE_5DYU6VPUyNTA0MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Front Squats Eccentrics isometrics<\/a><\/li>\n\n\n\n<li>7.- <a href=\"https:\/\/www.youtube.com\/watch?v=gEzW2OgmYdA&amp;list=TLGG14bo9DDF9SMyNTA0MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Open books<\/a><\/li>\n\n\n\n<li>8.- <a href=\"https:\/\/www.youtube.com\/watch?v=9Ow3RdCD1fQ&amp;list=TLGGbAScj7D56b4yNTA0MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Downward Dog<\/a><\/li>\n\n\n\n<li>9.- <a href=\"https:\/\/www.youtube.com\/watch?v=RttCwCerCiM\" target=\"_blank\" rel=\"noreferrer noopener\">Turkish sit-ups<\/a><\/li>\n\n\n\n<li>10.- <a href=\"https:\/\/www.youtube.com\/watch?v=UpmVwl5dLrU\" target=\"_blank\" rel=\"noreferrer noopener\">Foam Roller with overpressure<\/a><\/li>\n\n\n\n<li>11.- <a href=\"https:\/\/www.youtube.com\/watch?v=A6i7wpW9TUE&amp;list=TLGGGcvS4wMK0KsyNTA0MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">9090 Overhead Raise<\/a><\/li>\n\n\n\n<li>12.- <a href=\"https:\/\/www.youtube.com\/watch?v=Q3a5KbXYA4o&amp;list=TLGG5jpLzKfpHj0yNTA0MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Band Z press<\/a><\/li>\n\n\n\n<li>13.- <a href=\"https:\/\/www.youtube.com\/watch?v=Ip_UkwWqwYY\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Carries<\/a><\/li>\n\n\n\n<li>14.- <a href=\"https:\/\/www.youtube.com\/shorts\/VzX3AWE6R7s\" target=\"_blank\" rel=\"noreferrer noopener\">Upper Thoracic Extension Weight<\/a><\/li>\n\n\n\n<li>15.- <a href=\"https:\/\/youtu.be\/Xv0PILqmKOo?list=TLGGvMNq9bUXyaEwMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Z Press<\/a><\/li>\n\n\n\n<li>16.- <a href=\"https:\/\/youtu.be\/p5BYbd21XfE?list=TLGGUL0Wmef5X28wMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Sweatt Shrugs<\/a><\/li>\n\n\n\n<li>17.- <a href=\"https:\/\/youtu.be\/t-c89Szp65Q?list=TLGGxzRgWMTgInYwMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Resisted Quadruped Rotations<\/a><\/li>\n\n\n\n<li>18.- <a href=\"https:\/\/youtu.be\/lwAybZFwC6U?list=TLGGh_20I2dYa4wwMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Double KB Front Rack Walks<\/a><\/li>\n\n\n\n<li>19.- <a href=\"https:\/\/youtu.be\/2pftBVRr_qc?list=TLGGRM7RiF50Ia0wMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Quadruped Reach &amp; Rotate<\/a><\/li>\n\n\n\n<li>20.- <a href=\"https:\/\/www.youtube.com\/watch?v=1ZtMChJhHyw&amp;list=TLGGOE_5DYU6VPUyNTA0MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Front Squats Eccentrics isometrics<\/a><\/li>\n\n\n\n<li>21.- <a href=\"https:\/\/youtube.com\/shorts\/I1Q01N0QfxI\" target=\"_blank\" rel=\"noreferrer noopener\">Squat Thoracic Rotations<\/a><\/li>\n\n\n\n<li>22.- <a href=\"https:\/\/www.youtube.com\/watch?v=4VLAckbH0wc\" target=\"_blank\" rel=\"noreferrer noopener\">Bear Rolls<\/a><\/li>\n\n\n\n<li>23.- <a href=\"https:\/\/youtu.be\/BK7k5YGWeEE?list=TLGGZ114BZANy6kwMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Squat Y&#8217;s<\/a><\/li>\n\n\n\n<li>24.- <a href=\"https:\/\/youtu.be\/8tvvF1g3zd4?list=TLGGoSSOGxs3S10wMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Overhead Opener<\/a><\/li>\n\n\n\n<li>25.- <a href=\"https:\/\/www.youtube.com\/watch?v=JoVTtl5U01M\" target=\"_blank\" rel=\"noreferrer noopener\">Active Thoracic Extensions<\/a><\/li>\n\n\n\n<li>26.- <a href=\"https:\/\/youtu.be\/lwAybZFwC6U?list=TLGGh_20I2dYa4wwMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Double KB Front Rack Walks<\/a><\/li>\n\n\n\n<li>27.- <a href=\"https:\/\/www.youtube.com\/watch?v=e1Mn_BxUm84\" target=\"_blank\" rel=\"noreferrer noopener\">Prone PVC Press<\/a><\/li>\n\n\n\n<li>28.- <a href=\"https:\/\/youtu.be\/p5BYbd21XfE?list=TLGGUL0Wmef5X28wMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Sweatt Shrugs<\/a><\/li>\n\n\n\n<li>29.- <a href=\"https:\/\/www.youtube.com\/watch?v=RttCwCerCiM\" target=\"_blank\" rel=\"noreferrer noopener\">Turkish Sit Ups<\/a><\/li>\n\n\n\n<li>30.- <a href=\"https:\/\/youtu.be\/J8qT0982c3k?list=TLGG8TYwXvbdelswMTA4MjAyMw\" target=\"_blank\" rel=\"noreferrer noopener\">Face Pull Y Press<\/a><\/li>\n\n\n\n<li>31.- <a href=\"https:\/\/www.youtube.com\/watch?v=EHZJns1bXPM\">Side Lying Rotation<\/a><\/li>\n\n\n\n<li>32.- <a href=\"https:\/\/www.youtube.com\/watch?v=0CrX59ulj9U&amp;t=169s\">Windmill<\/a><\/li>\n\n\n\n<li>33.- <a href=\"https:\/\/www.youtube.com\/watch?v=0CrX59ulj9U&amp;t=169s\">Wall Rotations<\/a><\/li>\n\n\n\n<li>34.- <a href=\"https:\/\/www.youtube.com\/watch?v=0CrX59ulj9U&amp;t=169s\">Kneeling Rotations<\/a><\/li>\n\n\n\n<li>35.- <a href=\"https:\/\/prewodplus.com\/wp-content\/uploads\/2025\/02\/Foam-Roller-Extension-Cross-Leg-Over-.mp4\">Foam Roller Extension Cross Leg Over <\/a><\/li>\n\n\n\n<li>36.- <a href=\"https:\/\/www.youtube.com\/watch?v=0CrX59ulj9U&amp;t=169s\">Preacher Position<\/a><\/li>\n\n\n\n<li>37.- <a href=\"https:\/\/www.youtube.com\/watch?v=_kuLC2K0J6g\">Side Lying Thoracic Rotation with a Foam Roller<\/a><\/li>\n\n\n\n<li>38.- <a href=\"https:\/\/www.youtube.com\/watch?v=EHZJns1bXPM\">Side Lying Thoracic Rotation<\/a><\/li>\n\n\n\n<li>39.- <a href=\"https:\/\/www.youtube.com\/watch?v=81kPLsMt6wY\">Foam Roller Thoracic Spine Extensions<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Thoracic Mobility&#8221; es un programa enfocado en mejorar la movilidad de la columna tor\u00e1cica. Incorpora estiramientos, movilizaciones articulares y ejercicios de fortalecimiento para los m\u00fasculos y articulaciones de esa zona. Sus beneficios incluyen prevenci\u00f3n de lesiones, mejor postura y alineaci\u00f3n corporal, lo que lleva a una mayor eficiencia en movimientos como levantamientos, flexiones y dominadas, [&hellip;]<\/p>","protected":false},"author":1,"featured_media":1081,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":"","footnotes":""},"categories":[39],"tags":[],"class_list":["post-126","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-movilidad"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/126","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/comments?post=126"}],"version-history":[{"count":10,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/126\/revisions"}],"predecessor-version":[{"id":2214,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/posts\/126\/revisions\/2214"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/media\/1081"}],"wp:attachment":[{"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/media?parent=126"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/categories?post=126"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prewodplus.com\/ro\/wp-json\/wp\/v2\/tags?post=126"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}