{"id":23424,"date":"2022-11-28T11:21:38","date_gmt":"2022-11-28T16:21:38","guid":{"rendered":"https:\/\/world.dan.org\/?post_type=dan_alert_diver&#038;p=23424"},"modified":"2023-02-13T14:54:11","modified_gmt":"2023-02-13T19:54:11","slug":"foam-rolling-for-recovery","status":"publish","type":"dan_alert_diver","link":"https:\/\/world.dan.org\/es\/alert-diver\/article\/foam-rolling-for-recovery\/","title":{"rendered":"Foam rolling para una buena recuperaci\u00f3n"},"content":{"rendered":"<p class=\"has-medium-font-size\"><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>LA RECUPERACI\u00d3N ES UN ASPECTO ESENCIAL DEL ENTRENAMIENTO.<\/strong>.<\/span> El dolor muscular de aparici\u00f3n tard\u00eda (DMAT) puede suceder 24 a 48 horas despu\u00e9s de un entrenamiento, y los buzos no quieren distraerse por el DMAT durante su siguiente buceo. Para mejorar los desequilibrios musculares, relajar los m\u00fasculos, aumentar la movilidad y reducir el dolor, intente con el automasaje foam rolling.<\/p>\n\n\n\n<p>El foam rolling es una forma de autoliberaci\u00f3n miofascial, que es la compresi\u00f3n de tejidos blandos para reducir adherencias y restablecer el movimiento de los tejidos. Las adherencias pueden producirse naturalmente durante el proceso de recuperaci\u00f3n en respuesta a un entrenamiento intenso, lesiones, falta de movilidad, movimientos repetitivos o incluso una mala postura.<\/p>\n\n\n\n<p>A continuaci\u00f3n figuran algunas consideraciones especiales del foam rolling:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Evitar el foam rolling en huesos y articulaciones.<\/li>\n\n\n\n<li>Cuanto m\u00e1s peque\u00f1o sea el objeto que use como rodillo, mayor ser\u00e1 la presi\u00f3n que concentre en un punto del cuerpo.<\/li>\n\n\n\n<li>\u2022 Los principiantes deben comenzar con un rodillo suave, de superficie lisa, de 91 cent\u00edmetros (36 pulgadas) de largo y con un di\u00e1metro de 15 cent\u00edmetros (6 pulgadas).<\/li>\n\n\n\n<li>Experimente para saber qu\u00e9 le resulta m\u00e1s adecuado.<\/li>\n\n\n\n<li>Use el rodillo de espuma antes o despu\u00e9s de un entrenamiento la mayor cantidad de d\u00edas de la semana que lo tolere.<\/li>\n<\/ul>\n\n\n\n<p>Para realizar esta rutina, busque un espacio c\u00f3modo y procure tener un rodillo de espuma, una esterilla y, de ser posible, una almohada o una toalla a disposici\u00f3n. Desl\u00edcese de 30 a 90 segundos sobre el rodillo aproximadamente 2,5 cent\u00edmetros (1 pulgada) por segundo en cada \u00e1rea en la medida en que pueda tolerarlo. En este programa se pasar\u00e1 el rodillo por todo el m\u00fasculo, y luego utilizar\u00e1 rodillos peque\u00f1os hacia adelante y hacia atr\u00e1s; dedicar\u00e1 m\u00e1s tiempo (10 a 15 segundos adicionales) a \u00e1reas m\u00e1s sensibles, que se volver\u00e1n menos sensibles a medida que se desplace sobre el rodillo.<\/p>\n\n\n\n<p>Si siente dolor en alg\u00fan \u00e1rea, trabaje en ella si es posible. Puede ser que experimente alguna molestia, pero nunca se obligue a aguantar alg\u00fan tipo de dolor. Si siente dolor, es posible que est\u00e9 causando alg\u00fan traumatismo adicional en el \u00e1rea, lo que puede ser contraproducente.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-cross-leg-calf-roll\"><strong><span style=\"color: #005274;\" class=\"stk-highlight\">Masaje con rodillo en los gemelos con las piernas cruzadas<\/span><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Comience sentado en la esterilla con las manos apoyadas en el suelo junto a su cuerpo con los dedos apuntando hacia adelante.<\/li>\n\n\n\n<li>Coloque la pantorrilla derecha sobre el rodillo de espuma.<\/li>\n\n\n\n<li>Coloque la pierna izquierda sobre la derecha, cruzadas a la altura de los tobillos.<\/li>\n\n\n\n<li>Empuje ligeramente hacia arriba con las manos y eleve los gl\u00fateos del suelo.<\/li>\n\n\n\n<li>Deslice la pantorrilla lentamente hacia arriba y hacia abajo; contin\u00fae por 30 a 90 segundos.<\/li>\n\n\n\n<li>Cambie de pierna y repita la secuencia.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Consejo:<\/strong><br>esto es espec\u00edficamente \u00fatil para aliviar el dolor muscular provocado por el aleteo.<br><br><strong>Modificaci\u00f3n:<\/strong><br>si siente demasiada presi\u00f3n en una pierna o si tiene dificultad para soportar el peso de su cuerpo, intente arrastrar sus gl\u00fateos por el suelo para soportar parte de su peso.<br><br><strong>Desaf\u00edo:<\/strong><br>al rodar sobre el rodillo, gire el dedo gordo del pie y luego el peque\u00f1o hacia el suelo.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_48.jpeg\" alt=\"\" class=\"wp-image-23427\" width=\"462\" height=\"300\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_48.jpeg 443w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_48-360x234.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_48-18x12.jpeg 18w\" sizes=\"auto, (max-width: 462px) 100vw, 462px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_49.jpeg\" alt=\"\" class=\"wp-image-23428\" width=\"462\" height=\"301\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_49.jpeg 442w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_49-360x235.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_49-18x12.jpeg 18w\" sizes=\"auto, (max-width: 462px) 100vw, 462px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-shin-roll\"><strong><span style=\"color: #005274;\" class=\"stk-highlight\">Masaje con rodillo en las canillas<\/span><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Comience en cuatro patas en una posici\u00f3n de gateo.<\/li>\n\n\n\n<li>Coloque el rodillo debajo de la canilla en una pierna y aseg\u00farese de estar inclinado hacia un lado. Coloque el peso en la parte carnosa de la canilla, no el hueso.<\/li>\n\n\n\n<li>Sostenga el peso de su cuerpo con las manos.<\/li>\n\n\n\n<li>Despl\u00e1cese sobre el rodillo hacia el tobillo y luego vuelva hacia la rodilla, deteni\u00e9ndose antes de llegar a cada articulaci\u00f3n.<\/li>\n\n\n\n<li>Contin\u00fae por 30 a 90 segundos. Contin\u00fae por 30 a 90 segundos.<\/li>\n\n\n\n<li>Cambie de pierna y repita la secuencia.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Consejo:<\/strong><br>evite que haya presi\u00f3n sobre el hueso de la canilla.<br><strong>Desaf\u00edo:<\/strong><br>despl\u00e1cese sobre el rodillo m\u00e1s lentamente.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"404\" height=\"288\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50.jpeg\" alt=\"\" class=\"wp-image-23430\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50.jpeg 404w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50-18x12.jpeg 18w\" sizes=\"auto, (max-width: 404px) 100vw, 404px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"403\" height=\"288\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50a.jpeg\" alt=\"\" class=\"wp-image-23431\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50a.jpeg 403w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50a-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_50a-18x12.jpeg 18w\" sizes=\"auto, (max-width: 403px) 100vw, 403px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-hip-flexor\"><strong><span style=\"color: #005274;\" class=\"stk-highlight\">Flexor de la cadera<\/span><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Coloque el rodillo de espuma debajo del sacro (por encima de los gl\u00fateos y debajo de la zona lumbar) y recu\u00e9stese boca arriba.<\/li>\n\n\n\n<li>Permita que los pies sostengan el peso de su cuerpo.<\/li>\n\n\n\n<li>Levante ambas piernas.<\/li>\n\n\n\n<li>Agarre una pierna detr\u00e1s de la rodilla y permita que la rodilla se desplace hacia su hombro.<\/li>\n\n\n\n<li>Extienda la otra pierna y permita que descienda sin tocar el suelo.<\/li>\n\n\n\n<li>Debe sentir el estiramiento mayormente en la parte delantera de las caderas.<\/li>\n\n\n\n<li>Mantenga la posici\u00f3n por 30 a 90 segundos.<\/li>\n\n\n\n<li>Repita la secuencia del otro lado.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Consejo:<\/strong><br>mantenga la rodilla estirada apuntando hacia el techo. Esta t\u00e9cnica es un estiramiento est\u00e1tico sin rodar.<\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Desaf\u00edo:<\/strong><br>si necesita estirar m\u00e1s, lleve el ment\u00f3n al pecho.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_51.jpeg\" alt=\"\" class=\"wp-image-23432\" width=\"461\" height=\"328\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_51.jpeg 351w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_51-18x12.jpeg 18w\" sizes=\"auto, (max-width: 461px) 100vw, 461px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_51a.jpeg\" alt=\"\" class=\"wp-image-23433\" width=\"460\" height=\"329\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_51a.jpeg 350w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_51a-18x12.jpeg 18w\" sizes=\"auto, (max-width: 460px) 100vw, 460px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-tensor-fascia-latae-tfl\"><strong><span style=\"color: #005274;\" class=\"stk-highlight\">Tensor de la fascia lata (TFL)<\/span><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Coloque el rodillo de espuma en el suelo.<\/li>\n\n\n\n<li>Coloque el costado de la cadera sobre el rodillo justo debajo del hueso.<\/li>\n\n\n\n<li>Apoye el codo y sostenga el peso de su cuerpo con el antebrazo.<\/li>\n\n\n\n<li>Flexione la pierna de abajo a la altura de la rodilla y relaje los m\u00fasculos.<\/li>\n\n\n\n<li>Cruce la pierna de arriba por encima de la pierna de abajo y sostenga parte del peso con el pie.<\/li>\n\n\n\n<li>Despl\u00e1cese sobre el rodillo lentamente hacia adelante y hacia atr\u00e1s.<\/li>\n\n\n\n<li>Contin\u00fae por 30 a 90 segundos. Contin\u00fae por 30 a 90 segundos.<\/li>\n\n\n\n<li>Repita la secuencia del otro lado.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Consejos:<\/strong><br>un buen equilibrio ayuda a reducir el estr\u00e9s sobre la rodilla. Tal vez quiera colocar una almohada o una toalla debajo de su antebrazo para amortiguar.<\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Desaf\u00edo:<\/strong><br>despl\u00e1cese sobre el rodillo m\u00e1s hacia atr\u00e1s para concentrarse en el gl\u00fateo medio.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_52.jpeg\" alt=\"\" class=\"wp-image-23434\" width=\"461\" height=\"329\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_52.jpeg 404w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_52-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_52-18x12.jpeg 18w\" sizes=\"auto, (max-width: 461px) 100vw, 461px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_53.jpeg\" alt=\"\" class=\"wp-image-23435\" width=\"461\" height=\"329\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_53.jpeg 404w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_53-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_53-18x12.jpeg 18w\" sizes=\"auto, (max-width: 461px) 100vw, 461px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-quadricep-roll-outs-with-knee-bend\"><strong><span style=\"color: #005274;\" class=\"stk-highlight\">Masaje con rodillo en el cu\u00e1driceps con la rodilla flexionada<\/span><\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Comience apoyado sobre las manos y las rodillas con el rodillo en frente de su rodilla derecha.<\/li>\n\n\n\n<li>Coloque el pie izquierdo en el suelo para sostener parte del peso de su cuerpo.<\/li>\n\n\n\n<li>Coloque la mayor parte del peso, o lo que le resulte m\u00e1s c\u00f3modo, sobre el rodillo.<\/li>\n\n\n\n<li>Comience a desplazarse sobre el rodillo hacia adelante y hacia atr\u00e1s.<\/li>\n\n\n\n<li>Mientras se desplaza, det\u00e9ngase cuando el rodillo quede justo por encima de su rodilla, flexione la rodilla lentamente y sostenga la posici\u00f3n durante un segundo antes de estirarla.<\/li>\n\n\n\n<li>Flexione la rodilla otra vez cuando el rodillo quede en el medio del cu\u00e1driceps y nuevamente cuando quede justo debajo de la cadera.<\/li>\n\n\n\n<li>Contin\u00fae por 30 a 90 segundos. Contin\u00fae por 30 a 90 segundos.<\/li>\n\n\n\n<li>Repita la secuencia del otro lado.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Consejo:<\/strong><br>gire un poco para alcanzar el frente y los costados de sus cu\u00e1driceps.<\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Desaf\u00edo:<\/strong><br>intente extender el rodillo desde la cadera hasta justo arriba de la rodilla.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_54.jpeg\" alt=\"\" class=\"wp-image-23438\" width=\"461\" height=\"329\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_54.jpeg 404w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_54-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_54-18x12.jpeg 18w\" sizes=\"auto, (max-width: 461px) 100vw, 461px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_55.jpeg\" alt=\"\" class=\"wp-image-23439\" width=\"462\" height=\"330\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_55.jpeg 403w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_55-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_55-18x12.jpeg 18w\" sizes=\"auto, (max-width: 462px) 100vw, 462px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-bent-leg-glute\"><span style=\"color: #005274;\" class=\"stk-highlight\">Puente de gl\u00fateos con piernas flexionadas<\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Coloque el rodillo de espuma debajo de los gl\u00fateos con las rodillas flexionadas.<\/li>\n\n\n\n<li>Cruce una pierna sobre la otra.\nIncl\u00ednese hacia la pierna que est\u00e1 arriba.<\/li>\n\n\n\n<li>Incl\u00ednese hacia la pierna que est\u00e1 arriba.<\/li>\n\n\n\n<li>Despl\u00e1cese sobre el rodillo lentamente desde los isquiones (la parte inferior de la pelvis, que soporta el peso al sentarse) hasta justo antes del hueso de la cadera.<\/li>\n\n\n\n<li>Contin\u00fae por 30 a 90 segundos. Contin\u00fae por 30 a 90 segundos.<\/li>\n\n\n\n<li>Repita la secuencia del otro lado.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Consejo:<\/strong><br>busque una posici\u00f3n que le resulte c\u00f3moda.<\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Desaf\u00edo:<\/strong><br>intente extender el rodillo, comenzando desde otro punto en ambas direcciones hasta justo antes de la parte superior de la cadera a medida que avance.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_56.jpeg\" alt=\"\" class=\"wp-image-23440\" width=\"464\" height=\"332\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_56.jpeg 364w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_56-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_56-18x12.jpeg 18w\" sizes=\"auto, (max-width: 464px) 100vw, 464px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_57.jpeg\" alt=\"\" class=\"wp-image-23441\" width=\"464\" height=\"331\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_57.jpeg 364w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_57-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_57-18x12.jpeg 18w\" sizes=\"auto, (max-width: 464px) 100vw, 464px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"h-hamstrings\"><span style=\"color: #005274;\" class=\"stk-highlight\">Isquiotibiales<\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Comience sentado con los pies en el suelo y el rodillo de espuma debajo de las rodillas.<\/li>\n\n\n\n<li>Repose la base de los isquiotibiales sobre el rodillo, y cruce una pierna sobre la otra.<\/li>\n\n\n\n<li>Coloque las manos junto a las caderas con los dedos apuntando hacia adelante.<\/li>\n\n\n\n<li>Deslice los isquiotibiales hacia arriba y hacia abajo por 30 a 90 segundos.<\/li>\n\n\n\n<li>Repita la secuencia del otro lado.<\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Consejo:<\/strong><br>relaje los hombros.<\/span><\/p>\n\n\n\n<p><span style=\"color: #005274;\" class=\"stk-highlight\"><strong>Desaf\u00edo:<\/strong><br>gire de un lado a otro sobre rodillos alternos, apuntando el dedo gordo del pie y luego el dedo peque\u00f1o hacia el suelo.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58-1.jpeg\" alt=\"\" class=\"wp-image-23442\" width=\"460\" height=\"329\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58-1.jpeg 403w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58-1-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58-1-18x12.jpeg 18w\" sizes=\"auto, (max-width: 460px) 100vw, 460px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58.jpeg\" alt=\"\" class=\"wp-image-23443\" width=\"463\" height=\"331\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58.jpeg 403w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58-360x257.jpeg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_dive-fitness_58-18x12.jpeg 18w\" sizes=\"auto, (max-width: 463px) 100vw, 463px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>NOTA:&nbsp;<em>para evitar un mayor riesgo de sufrir una enfermedad por descompresi\u00f3n, DAN<\/em><em><sup>\u00ae<\/sup>&nbsp;recomienda a los buzos evitar el ejercicio extenuante durante 24 horas despu\u00e9s de realizar un buceo. Durante su examen f\u00edsico anual o tras alg\u00fan cambio en su estado de salud, consulte a su m\u00e9dico para asegurarse de tener la autorizaci\u00f3n m\u00e9dica para bucear.<\/em><\/p>\n\n\n\n<p>\u00a9&nbsp;<em>Alert Diver<\/em>&nbsp;- Q4 2022<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>RECOVERY IS AN ESSENTIAL ASPECT OF TRAINING. Delayed onset muscle soreness (DOMS) can happen 24 to 48 hours after a workout, and divers don\u2019t want to be distracted by DOMS during their next dive. To improve muscle imbalances, relax muscles, increase mobility, and reduce soreness, try foam rolling. Foam rolling is a form of self-myofascial [\u2026]<\/p>\n","protected":false},"featured_media":23425,"template":"","dan_alert_diver_categories":[77],"dan_alert_diver_issues":[482],"class_list":["post-23424","dan_alert_diver","type-dan_alert_diver","status-publish","has-post-thumbnail","hentry","dan_alert_diver_categories-dive-fitness","dan_alert_diver_issues-q4-2022"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.0 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Foam Rolling for Recovery - DAN World<\/title>\n<meta name=\"description\" content=\"To improve muscle imbalances, relax muscles, increase mobility, and reduce soreness, try foam rolling.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/world.dan.org\/es\/alert-diver\/article\/foam-rolling-for-recovery\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foam Rolling for Recovery\" \/>\n<meta property=\"og:description\" content=\"To improve muscle imbalances, relax muscles, increase mobility, and reduce soreness, try foam rolling.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/world.dan.org\/es\/alert-diver\/article\/foam-rolling-for-recovery\/\" \/>\n<meta property=\"og:site_name\" content=\"DAN World\" \/>\n<meta property=\"article:modified_time\" content=\"2023-02-13T19:54:11+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/world.dan.org\/wp-content\/uploads\/2022\/11\/alert-diver-q4-2022_header-dive-fitness_52-rgb.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"505\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:description\" content=\"To improve muscle imbalances, relax muscles, increase mobility, and reduce soreness, try foam rolling.\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/world.dan.org\\\/alert-diver\\\/article\\\/foam-rolling-for-recovery\\\/\",\"url\":\"https:\\\/\\\/world.dan.org\\\/alert-diver\\\/article\\\/foam-rolling-for-recovery\\\/\",\"name\":\"Foam Rolling for Recovery - 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