TempoLife › Funciones › Rutinas de estiramiento y movilidad
Every stretch, dosed
One page per stretch with the muscle it targets and how long to hold it, plus four routines — for desks, runners, hips and the lower back — built on the numbers the stretching literature actually reported.
This is mobility information, not physiotherapy and not a diagnosis. Pain is the border: a stretch that hurts at the attachment, sharpens, or sends pins and needles down the limb is loading a nerve or a tendon, not a muscle — stop and, for anything that persists or radiates, see a clinician. After an injury or surgery, stretching follows the treating clinician's protocol, not this page.
The four routines
Routines are the stretches in the order a situation actually needs them. Each routine page carries its sequence with the hold for every move, and each step links to the stretch's own page.
La rutina de escritorio
Seis estiramientos que revierten exactamente lo que un día de teclado acorta: caderas, pecho, cuello y muñecas, en unos diez minutos.
La rutina de corredores
Estático después de correr, dinámico antes: los seis estiramientos que siguen a una carrera y las dos reglas que los mantienen seguros.
La rutina de cadera
Seis estiramientos para caderas que se sientan todo el día: flexores, rotadores, aductores y línea posterior, en orden.
La rutina lumbar
Cinco estiramientos para una lumbar muscular — y la línea clara donde estirar deja de ser la respuesta.
Every stretch
One page per stretch: the muscle it targets, how long to hold it, the steps, why it exists, and the specific caution that keeps it safe.
| Stretch | Targets | Hold |
|---|---|---|
| Flexión adelante de pie (isquiotibiales) | Isquiotibiales y la línea posterior | 30–45 s, 2–3 rondas |
| Estiramiento de flexores de cadera de rodillas | Iliopsoas y recto femoral (flexores de cadera) | 30 s, 2 rondas por lado |
| Estiramiento de cuádriceps de pie | Cuádriceps (recto femoral) | 30 s, 2 rondas por lado |
| Estiramiento de gemelos en la pared | Gastrocnemio y sóleo | 30 s cada versión, 2 rondas por lado |
| Postura paloma (glúteos) | Glúteos y rotadores profundos de cadera | 45 s por lado |
| Cuatro en supino (piriforme) | Piriforme y glúteos | 30 s por lado |
| Estiramiento de pecho en el marco de la puerta | Pectorales y frente del hombro | 30 s, 2 rondas |
| Extensión torácica sobre el respaldo | Extensores torácicos y movilidad | 5 repeticiones lentas, 10 s cada una |
| Mentón hacia atrás (flexores profundos del cuello) | Flexores profundos del cuello, postura del cuello alto | 5 s, 10 repeticiones |
| Estiramiento de hombro cruzado | Deltoides posterior e infraespinoso | 30 s por lado |
| Estiramiento de flexores de muñeca | Flexores de muñeca y dedos | 20–30 s por lado, 2 rondas |
| Mariposa sentada (ingles internas) | Aductores de la cadera | 45 s |
| Rodillas al pecho | Zona lumbar (erectores de la columna) y glúteos | 30 s, con un balanceo suave |
| Gato-vaca | Movilidad de toda la columna | 8–10 ciclos lentos |
| Postura del niño | Dorsales, línea posterior, caderas | 30–45 s |
Cifras de sujeción y frecuencia: la literatura estándar de estiramiento y rango de movimiento — sujeciones de 15–60 segundos, dos a cuatro rondas por músculo (unos 60 segundos en total), dos a tres sesiones a la semana para ganancias medibles, sujeciones estáticas después de la actividad o como sesión propia, movimiento dinámico antes. La postura de prevención de lesiones: las revisiones sistemáticas — el estiramiento no previene lesiones ni agujetas; compra rango de movimiento y comodidad. Comprobado 2026-09-06.
Preguntas frecuentes
How long should I hold a stretch?
The studied range is 15 to 60 seconds per stretch, repeated two to four times for about a minute of total time per muscle. The pages here dose every stretch in that range — 30 to 45 seconds per hold, two or three rounds — because that is the combination the range-of-motion trials actually tested and found effective.
Should I stretch before or after exercise?
After, or as its own session. Static holds before activity do not prevent injury and can cost a little power; the same holds after activity cost nothing and give back the range the work just used. Before activity, the warm-up is movement — walking, swings, easy reps.
Does stretching prevent injuries?
The honest answer from the systematic reviews is no — stretching does not reduce injury rates or muscle soreness. What it does is buy range of motion and comfort, which is worth having on its own terms, and that is the framing every page here uses.
How often should I stretch to get more flexible?
Two to three sessions a week is the dose the studies used for measurable range-of-motion gains; more is not clearly better. For the desk population the rhythm that matters is daily short doses against daily sitting, which is what the desk routine is built around.
Should stretching hurt?
No. A firm pull — discomfort — is the working zone; sharpness, pain at the attachment, or any sensation that travels down the limb is the border, and it means the stretch is loading something that is not muscle. The caution on every stretch page here names its own version of that line.
Mobility you can see on the chart
TempoLife tracks daily movement and streaks, so the weeks you actually did the routine are visible — which is what keeps a stretching habit alive.