{
    "componentChunkName": "component---src-templates-post-page-tsx",
    "path": "/stories/workouts/somatic-workout-release-tension-improve-mobility/",
    "result": {"pageContext":{"page":{"external_id":"637839406","slug":"/stories/workouts/somatic-workout-release-tension-improve-mobility/","type":"postPage","data":{"id":637839406,"lang":"default","name":"Somatic Workout – Libera la Tensión & Alivia el Dolor de Espalda","path":null,"slug":"somatic-workout-release-tension-improve-mobility","uuid":"1d87f531-dd74-4b79-8801-45b54e95d798","parent":{"id":557869740,"lang":"default","name":"Workouts","path":null,"slug":"workouts","uuid":"53ed2696-766b-4d86-9844-6ee5d13d22b0","content":{"seo":[{"_uid":"af5fe6bd-1f25-4df9-8ecd-e1d5e4cbdab8","meta":{"_uid":"2e049108-e9cd-4378-af2a-ee0e72a3b642","title":"Workouts - Programas de entrenamiento perfectos para el gimnasio y entrenamientos en casa","plugin":"seo_metatags","og_image":"","og_title":"","description":"Descubre programas de entrenamiento para el gimnasio y en casa como Crossfit, entrenamiento de piernas, yoga y más. Sesiones rápidas y fáciles tanto para principiantes como para entusiastas del fitness.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","canonical":"","component":"seo"}],"_uid":"f0b4635e-8b5d-4df8-b83e-d5ae91c6f671","scrollTo":[],"component":"postArchive","heroContent":[{"tag":[],"_uid":"5aea814d-7996-4e88-aac7-8ac03d965abe","heading":"Workouts","component":"simpleHeroModule","paragraph":[],"textColor":"white","headingStyle":"default","backgroundMobile":[{"_uid":"fb11717c-cfc7-47db-94be-8c5456f32a96","color":"black","component":"backgroundColor","colorOverride":{"_uid":"63bbf444-9ef3-4fce-836b-31c86eb32aef","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"white","backgroundDesktop":[]}],"noResultTitle":"No results","noResultButtons":[],"displayPostCategories":["4a738f65-a642-4494-9bee-7eec26d016dd"],"heroHeightSettingMobile":"","heroHeightSettingDesktop":"33.33vh"},"group_id":"cb1e4762-2d01-45e9-94cc-ac78ebfef96e","position":-150,"tag_list":[],"full_slug":"es/pages/stories/workouts/","meta_data":null,"parent_id":247836330,"alternates":[{"id":557869738,"name":"Workouts","slug":"workouts","full_slug":"nl/pages/stories/workouts/","is_folder":false,"parent_id":220652427,"published":true,"url":"nl/pages/stories/workouts/"},{"id":557869739,"name":"Workouts","slug":"workouts","full_slug":"de/pages/stories/workouts/","is_folder":false,"parent_id":224683969,"published":true,"url":"de/pages/stories/workouts/"},{"id":557870549,"name":"Workouts","slug":"workouts","full_slug":"fr/pages/stories/workouts/","is_folder":false,"parent_id":224779716,"published":true,"url":"fr/pages/stories/workouts/"},{"id":557869736,"name":"Workouts","slug":"workouts","full_slug":"en/pages/stories/workouts/","is_folder":false,"parent_id":76579338,"published":true,"url":"en/pages/stories/workouts/"},{"id":557459909,"name":"Workouts","slug":"workouts","full_slug":"sv/pages/stories/workouts/","is_folder":false,"parent_id":189047751,"published":true,"url":"sv/pages/stories/workouts/"},{"id":557869735,"name":"Workouts","slug":"workouts","full_slug":"dk/pages/stories/workouts/","is_folder":false,"parent_id":218919651,"published":true,"url":"dk/pages/stories/workouts/"},{"id":87203492219648,"name":"Workouts","slug":"workouts","full_slug":"no/pages/stories/workouts/","is_folder":false,"parent_id":87203290770060,"published":true,"url":"no/pages/stories/workouts/"}],"created_at":"2024-10-03T07:34:28.810Z","release_id":null,"updated_at":"2024-10-03T07:46:55.805Z","is_startpage":true,"published_at":"2024-10-03T07:46:55.776Z","sort_by_date":null,"translated_slugs":null,"default_full_slug":null,"first_published_at":"2024-10-03T07:46:55.776Z","url":"/stories/workouts/"},"content":{"seo":[{"_uid":"55007229-da5a-4dfb-a400-0d4f26e79d55","meta":{"_uid":"bff3a5c9-4fa7-4364-a232-9edf602ee65c","title":"Somatic Workout – Libera la Tensión","plugin":"seo_metatags","og_image":"","og_title":"","description":"Descubre cómo los entrenamientos somáticos liberan tensión, alivian el dolor de espalda y rigidez en cuello y hombros, mejorando la movilidad con ejercicios simples.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","canonical":"","component":"seo"}],"_uid":"16d9691e-82bb-44dc-84c5-104e65da9005","title":"Somatic Workout – Libera la Tensión & Alivia el Dolor de Espalda","preamble":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"¿Alguna vez has sentido tensión en tu cuerpo que no desaparece, sin importar cuánto te estires? Los entrenamientos somáticos podrían ser la solución.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"Estos ejercicios suaves y conscientes ayudan a liberar la tensión acumulada, mejorar la movilidad y aumentar la conciencia corporal.","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"A diferencia de los estiramientos tradicionales, los movimientos somáticos se centran en reprogramar el sistema nervioso, lo que los convierte en una herramienta poderosa para la relajación y la eficiencia del movimiento.","type":"text"},{"type":"hard_break"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"En esta guía, te explicamos los beneficios de los entrenamientos somáticos y te proporcionamos ejercicios sencillos para ayudarte a moverte con libertad y sentirte mejor en tu cuerpo.","type":"text"},{"type":"hard_break"}]},{"type":"paragraph","attrs":{"textAlign":null},"content":[{"text":"El movimiento es la clave del bienestar. Libera el potencial de tu cuerpo con ejercicios somáticos conscientes.","type":"text"}]}]},"priority":"100000087","scrollTo":[],"component":"postPage","entryText":"¿Sientes a veces que, por mucho que te estires, la tensión en tu cuerpo no desaparece? Los estiramientos tradicionales pueden ayudar, pero no siempre abordan la causa raíz de la rigidez muscular y el malestar. Ahí es donde entran en juego los entrenamientos somáticos.","introText":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null}}]},"textColor":"white","categories":[{"name":"Stories","slug":"stories","id":247836052,"uuid":"bce18b1a-8866-4b68-9a1e-9e8340df8453"},{"name":"Entrenamientos","slug":"training","id":247836046,"uuid":"4a738f65-a642-4494-9bee-7eec26d016dd"}],"pageContent":[{"_uid":"e6d759f8-35ce-4929-b382-2432da72ca9f","columns":[{"tag":[],"_uid":"b072b793-cafc-4d9f-9986-b136988c5072","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"4125da45-68d3-4351-9283-45c7ae4ae681","size":"cover","image":{"id":21319441,"alt":"outfit and bag","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/3571x5357/e53ee8c933/hs25_leisure_01_st_638.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"outfit and bag","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[{"_uid":"362cbf4d-fdef-4130-9937-e272a0a607a7","size":"cover","image":{"id":21319441,"alt":"outfit and bag","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/3571x5357/e53ee8c933/hs25_leisure_01_st_638.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"outfit and bag","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"a2725591-5c9c-430f-a1e0-9337cd65e98c","links":[],"caption":[],"heading":[{"_uid":"b4433be9-4b6b-4503-b4e6-8f6eec7a6c48","text":"Beneficios de los Entrenamientos Somáticos","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"6dfde674-2bda-44bc-8854-2039099177b9","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Los ejercicios somáticos van más allá del simple estiramiento. Se centran en las causas profundas de la rigidez muscular y los patrones de movimiento deficientes. ","type":"text"},{"type":"hard_break"},{"type":"hard_break"},{"text":"Algunos de sus principales beneficios incluyen:","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Libera la tensión crónica","type":"text","marks":[{"type":"bold"}]},{"text":" – Ayuda a relajar los músculos tensos y reducir la rigidez.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Mejora la movilidad","type":"text","marks":[{"type":"bold"}]},{"text":" – Promueve movimientos fluidos y sin esfuerzo.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Aumenta la conciencia corporal","type":"text","marks":[{"type":"bold"}]},{"text":" – Fortalece la conexión entre mente y cuerpo.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Reduce el estrés","type":"text","marks":[{"type":"bold"}]},{"text":" – Activa el sistema nervioso parasimpático para la relajación.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Favorece la recuperación","type":"text","marks":[{"type":"bold"}]},{"text":" – Ideal para deportistas o personas con fatiga muscular.","type":"text"}]}]}]},{"type":"heading","attrs":{"level":3},"content":[{"text":"Ejercicios somáticos clave:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":" ","type":"text"},{"text":"Estiramiento somático","type":"text","marks":[{"type":"bold"}]},{"text":" – Estiramientos suaves y conscientes enfocados en reprogramar el sistema nervioso.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Pandiculación","type":"text","marks":[{"type":"bold"}]},{"text":" – Contracción activa y liberación lenta para reeducar los patrones musculares.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Liberación de caderas","type":"text","marks":[{"type":"bold"}]},{"text":" – Movimientos específicos para aliviar la tensión en las caderas.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":" ","type":"text"},{"text":"Ejercicio de conexión a tierra","type":"text","marks":[{"type":"bold"}]},{"text":" – Movimiento somático para mejorar la estabilidad y conciencia corporal.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":" ","type":"text"},{"text":"Liberación de cuello y hombros","type":"text","marks":[{"type":"bold"}]},{"text":" – Ejercicios para aliviar la tensión y mejorar la movilidad.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"c229fae4-764f-405e-9552-1c91590cef2c","size":"cover","image":{"id":21319732,"alt":"water","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/2078f55b0a/5-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"water","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"cover-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"de02beb5-8d43-4964-a18a-f9837cdd4487","columns":[{"tag":[],"_uid":"17a03b54-cab7-48d5-b571-3fd196fcc758","links":[],"caption":[],"heading":[{"_uid":"25bcf2c2-9592-4300-810a-09498872a618","text":"Ejercicio de Pandiculación","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"9e9a4a84-7ecb-47ef-9abc-b608448d04f3","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Propósito:","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Ayuda a reprogramar el sistema nervioso para liberar músculos tensos.","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"Cómo hacerlo:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Siéntate o recuéstate en una posición cómoda.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Contrae lentamente un grupo muscular (como los hombros o las piernas).","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Mantén la contracción durante unos segundos.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Suelta lentamente, prestando atención a la sensación de liberación total.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"603a7140-d1ff-40b6-b667-218cc6c86ecb","color":"grey","component":"backgroundColor","colorOverride":{"_uid":"51753e37-65db-4652-b612-0dcf5d3c9bca","color":"#22324B","plugin":"native-color-picker"},"overrideColor":true}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"4dec7084-a909-4fb4-af30-78af4c1e07a0","links":[{"_uid":"3dbf019c-8423-4f48-a164-71c759d0db01","link":{"id":"53ed2696-766b-4d86-9844-6ee5d13d22b0","url":"/stories/workouts/","story":{"id":557869740,"url":"es/pages/stories/workouts/","name":"Workouts","slug":"workouts","uuid":"53ed2696-766b-4d86-9844-6ee5d13d22b0","full_slug":"es/pages/stories/workouts/"},"linktype":"story","fieldtype":"multilink","cached_url":"es/pages/stories/workouts/"},"component":"wrapperLink"}],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"418962d8-227d-4ea0-a1bf-5a6900f77115","size":"cover","image":{"id":21319443,"alt":"stretching pose","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/5464x8192/1d486a0ea3/hs25_borg_01_1149.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"stretching pose","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"bottom-top-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"ac51d7e4-6494-41bb-b387-f856d19711ba","links":[],"caption":[],"heading":[{"_uid":"c5ca3bb6-6825-4501-bcf7-6c5a4d389e1c","text":"Estiramiento Somático","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"2f51c232-0148-4e8c-83c9-f8470475bbb3","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Propósito:","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Libera la tensión muscular y mejora la flexibilidad.","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"Cómo hacerlo:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Recuéstate boca arriba con las rodillas dobladas y los pies apoyados en el suelo.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Inhala profundamente mientras arqueas lentamente la zona lumbar.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Exhala suavemente mientras aplanas la espalda contra el suelo.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Repite durante 8–10 respiraciones, moviéndote con consciencia.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"55303768-4c93-48e3-aee8-98e446b6cf3f","size":"cover","image":{"id":21319732,"alt":"water","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/2078f55b0a/5-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"water","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"cover-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"threeColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false},{"_uid":"a4ecad80-b853-4232-a6d4-81b3a945a6ad","columns":[{"tag":[],"_uid":"a792c954-6f14-403f-a150-a77c02e77668","links":[{"_uid":"0b4e2213-6f4e-406f-8841-c7a122d1f0c8","link":{"id":"4c5d4d49-050c-4a07-ac8a-e4738df70355","url":"/women/clothing/","story":{"id":247836108,"url":"es/pages/women/clothing/","name":"Ropa Deportiva","slug":"clothing","uuid":"4c5d4d49-050c-4a07-ac8a-e4738df70355","full_slug":"es/pages/women/clothing/"},"linktype":"story","fieldtype":"multilink","cached_url":"es/pages/women/clothing/"},"component":"wrapperLink"}],"caption":[],"heading":[{"_uid":"be811bd9-12e0-4ee8-b85d-54928a2960b5","text":"Comprar ropa de mujer","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"977f77ef-c8a0-4bb2-85eb-3d239eff6464","size":"cover","image":{"id":21319442,"alt":"running","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/5343x8011/1b1657612c/hs25_studio_01_014.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"running","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"b9807b68-ffd5-4d01-a7de-0a63cafc9520","links":[],"caption":[],"heading":[{"_uid":"2de055c3-28de-4778-a87e-c600ea64e3bb","text":"Causas Comunes de la Tensión Muscular","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"94977525-c299-488d-885c-676cc9648649","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"La tensión muscular es un problema frecuente que puede afectar a cualquier persona, generando molestias, rigidez y limitación en el movimiento. Varios factores contribuyen a la acumulación de tensión en el cuerpo, entre ellos:","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Estrés y ansiedad","type":"text","marks":[{"type":"bold"}]},{"text":" – Cuando estamos estresados, el cuerpo entra en modo de lucha o huida, lo que hace que los músculos—especialmente del cuello, hombros y espalda—se tensen.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Mala postura","type":"text","marks":[{"type":"bold"}]},{"text":" – Pasar muchas horas sentado, encorvarse o mirar hacia abajo a una pantalla puede generar desequilibrios musculares y tensión crónica.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Falta de movimiento","type":"text","marks":[{"type":"bold"}]},{"text":" – Un estilo de vida sedentario reduce la circulación y provoca rigidez y debilidad muscular con el tiempo.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Movimientos repetitivos","type":"text","marks":[{"type":"bold"}]},{"text":" – Realizar los mismos gestos a diario (como escribir, levantar objetos o correr) puede sobrecargar ciertos músculos, causando fatiga y tensión.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Respiración inadecuada","type":"text","marks":[{"type":"bold"}]},{"text":" – Respirar de forma superficial con el pecho, en lugar de usar el diafragma, puede generar rigidez en hombros, cuello y zona del diafragma.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Lesiones o sobreesfuerzo","type":"text","marks":[{"type":"bold"}]},{"text":" – Lesiones previas o entrenamientos intensos sin una recuperación adecuada pueden dejar los músculos en un estado constante de contracción.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Comprender estas causas te permitirá tomar medidas preventivas—como practicar ejercicios somáticos, mantener una buena postura y moverte con consciencia—para liberar la tensión y mejorar tu movilidad.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"67c72779-a871-45f9-87a1-fa06f959d8bb","color":"grey","component":"backgroundColor","colorOverride":{"_uid":"3914b882-4403-4fe0-9745-4a8b3fad4774","color":"#22324B","plugin":"native-color-picker"},"overrideColor":true}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"603943dc-c321-48d3-af7b-10300b24ede1","columns":[{"tag":[],"_uid":"b20f6cd8-14ba-4fbe-9344-8532d305fae7","links":[],"caption":[],"heading":[{"_uid":"70555ab4-14b0-4e1f-baae-ef55c6b1d4ae","text":"Ejercicio Somático de Enraizamiento","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"6838aefa-22c7-44c5-8f49-b34b6aec2109","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Propósito:","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Ayuda a conectar tu cuerpo con el momento presente.","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"Cómo hacerlo:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Párate con los pies al ancho de los hombros.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Desplaza lentamente tu peso de un lado al otro, sintiendo el contacto con el suelo.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Respira profundamente y muévete con atención durante 1–2 minutos.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"4ee2eea2-2582-40a4-9fe5-dbfbdda2709a","size":"cover","image":{"id":21319732,"alt":"water","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/2078f55b0a/5-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"water","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"top-bottom","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"e6c2592e-273d-4a01-b43c-a48b5040501b","links":[],"caption":[],"heading":[{"_uid":"d22c7750-acf5-4aa9-a304-b4936409d3d6","text":"¿Con qué frecuencia deberías liberar la tensión del cuello y los hombros?","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"48209457-98fb-4907-9e7b-1bf24843ded1","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"La tensión en el cuello y los hombros es uno de los problemas más comunes, provocada por el estrés, el uso prolongado de pantallas, la mala postura e incluso por dormir en posiciones inadecuadas. Si no se trata, puede causar dolores de cabeza, rigidez y problemas de movilidad a largo plazo.","type":"text"}]},{"type":"heading","attrs":{"level":3},"content":[{"type":"hard_break"},{"text":"Para mantener el cuello y los hombros relajados y sin dolor:","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"A diario:","type":"text","marks":[{"type":"bold"}]},{"text":" Realiza ejercicios suaves de movilidad o estiramientos, especialmente si pasas muchas horas frente a una pantalla o con el móvil.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"3–5 veces por semana:","type":"text","marks":[{"type":"bold"}]},{"text":" Incorpora técnicas de liberación más profundas como movimientos somáticos o automasajes para aliviar la tensión acumulada.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Después de situaciones de estrés o entrenamientos:","type":"text","marks":[{"type":"bold"}]},{"text":" Si te sientes tenso, ansioso o tras un entrenamiento intenso, tómate unos minutos para relajar los músculos.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Según lo necesites:","type":"text","marks":[{"type":"bold"}]},{"text":" Escucha a tu cuerpo. Si sientes rigidez, dolor o menos movilidad, toma un momento para corregir tu postura y liberar tensión.","type":"text"}]}]}]},{"type":"heading","attrs":{"level":3},"content":[{"text":"¿Por qué es importante?","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"La tensión crónica en el cuello y hombros puede reducir la circulación, limitar el movimiento e incluso comprimir nervios. Practicar ejercicios de liberación con regularidad mejora la postura, alivia molestias relacionadas con el estrés y favorece el bienestar general.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"fe4329af-135b-481f-bedd-9eeb8b463555","size":"cover","image":{"id":21319731,"alt":"sunset","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/415d407d3d/4-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"sunset","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"bottom-top","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"d46dceec-3232-4079-87a7-78b5724f49fd","links":[],"caption":[],"heading":[{"_uid":"17a4ca9f-cff8-4348-8af4-5516915093a5","text":"Liberación de cuello y hombros","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"cee4528e-8b8c-4256-9dac-9089dde42443","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Propósito:","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Alivia la tensión en la parte superior del cuerpo provocada por el estrés o la mala postura.","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"Cómo hacerlo:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Siéntate o párate cómodamente y respira profundamente.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Inclina lentamente la cabeza hacia un lado, llevando la oreja hacia el hombro.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Mantén la posición durante algunas respiraciones, luego cambia de lado.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Realiza de 3 a 5 repeticiones por lado.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"dac3622d-85c7-4582-b7d2-cb2062b7f42a","size":"cover","image":{"id":21319733,"alt":"orange outfit","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/a53002866d/3-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"orange outfit","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"cover-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"threeColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false},{"_uid":"1a4ceb38-b742-4bd0-bfb6-0c5e0a91f0f2","columns":[{"tag":[],"_uid":"036ba4df-e2ff-48c9-a766-0192547b352d","links":[],"caption":[],"heading":[{"_uid":"71231e77-e6ac-4ce9-8dfa-9d3d5350bc60","text":"Liberación del Dolor de Espalda","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"5f1fac69-6329-4a28-8ce9-6aad3ee03fc4","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Propósito:","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Alivia la tensión y rigidez en la espalda causadas por la mala postura, estar sentado por mucho tiempo o desequilibrios musculares. Ayuda a mejorar la movilidad y reducir molestias.","type":"text"}]},{"type":"heading","attrs":{"level":3},"content":[{"type":"hard_break"},{"text":"Cómo hacerlo:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Inclinaciones Pélvicas","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Acuéstate con las rodillas dobladas y mueve suavemente la pelvis hacia adelante y hacia atrás para liberar la zona lumbar.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Estiramiento Gato-Vaca","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Alterna entre arquear y redondear la espalda para mejorar la flexibilidad y movilidad de la columna.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Rodilla al Pecho","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Acuéstate y lleva una rodilla hacia el pecho a la vez para liberar tensión en la parte baja de la espalda.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Postura del Niño (Child’s Pose)","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Siéntate sobre los talones y estira la columna para relajar la espalda baja.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Giros Torácicos","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Sentado o acostado, realiza torsiones suaves del torso para mejorar la movilidad de la columna media.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Realiza estos ejercicios a diario o cuando sientas tensión en la espalda.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"f50059b9-4134-4caa-8bd2-199d85e8d8ef","color":"grey","component":"backgroundColor","colorOverride":{"_uid":"4867c7cd-5152-4910-ade6-6e93e2496cef","color":"#22324B","plugin":"native-color-picker"},"overrideColor":true}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"44ce2449-f916-4dd9-a6d4-1009521d2435","links":[],"caption":[],"heading":[{"_uid":"2461648a-889e-4963-a443-cec7f5260129","text":"¿Con qué frecuencia deberías liberar la tensión de la espalda?","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"6095ac05-b985-4d63-832d-67149ff3bc62","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"El dolor de espalda es muy común y suele deberse a pasar mucho tiempo sentado, el estrés o una mala postura.","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"Para mantener tu espalda sana y sin dolor:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"A diario:","type":"text","marks":[{"type":"bold"}]},{"text":" Haz ejercicios suaves de movilidad y estiramientos, sobre todo si pasas mucho tiempo sentado.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"3–5 veces por semana:","type":"text","marks":[{"type":"bold"}]},{"text":" Incorpora técnicas de liberación más profundas como ejercicios somáticos, automasaje con foam roller o entrenamiento de fuerza para cuidar la columna.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Después del estrés o ejercicio:","type":"text","marks":[{"type":"bold"}]},{"text":" Si has tenido un día intenso o entrenaste fuerte, tómate unos minutos para estirar y corregir tu postura.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Cuando lo necesites:","type":"text","marks":[{"type":"bold"}]},{"text":" Si sientes rigidez o molestias, haz movimientos específicos para soltar la tensión.","type":"text"}]}]}]},{"type":"horizontal_rule"},{"type":"heading","attrs":{"level":3},"content":[{"text":"¿Por qué es importante?","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"Ignorar la tensión en la espalda puede provocar dolor crónico, menor movilidad y problemas posturales. Hacer ejercicios de liberación regularmente mejora la salud de la columna, la flexibilidad y el bienestar general.","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"Una espalda sana significa mejor postura, mejor movimiento y menos dolor—¡haz que forme parte de tu rutina!","type":"text","marks":[{"type":"bold"}]}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"99273d2f-cb6f-45bd-a47e-3ae3b4c68af3","color":"grey","component":"backgroundColor","colorOverride":{"_uid":"f40defb7-53e6-4d85-a603-838bf6892367","color":"#22324B","plugin":"native-color-picker"},"overrideColor":true}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"168edae6-4db9-4da0-a3c6-7f2fb399ae00","columns":[{"tag":[],"_uid":"9bd8070d-1019-4fb2-b90a-605fadfcf510","links":[],"caption":[],"heading":[{"_uid":"f9301fe5-097f-4023-b5de-814bb0bc25e6","text":"Liberación Somática de Cadera","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"f8c26204-f53e-4043-8965-6a5a8fd2daf7","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Propósito:","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Aumenta la movilidad de la cadera y alivia la rigidez.","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"Cómo hacerlo:","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Acuéstate de espaldas con las rodillas dobladas y los pies a la altura de las caderas.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Deja que una rodilla caiga lentamente hacia un lado, manteniendo la otra estable.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Vuelve al centro y repite en el otro lado.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Realiza 10 repeticiones por lado.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"596e5834-1beb-4ad1-964c-0b081831283d","size":"cover","image":{"id":21319732,"alt":"water","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/2078f55b0a/5-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"water","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"cover-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"1b54fed2-bc7e-4e68-99a6-e8a18456da58","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"0ed53ff3-5eb6-494a-ad75-82c8a9386b1f","size":"cover","image":{"id":21334873,"alt":"shop the look","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/5464x8192/8df1cb85c4/studio_32a8831.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"shop the look","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[{"_uid":"76d3fa3f-7472-4471-b798-b820db5060a7","size":"cover","image":{"id":21334873,"alt":"shop the look","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/5464x8192/8df1cb85c4/studio_32a8831.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"shop the look","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false}],"previewImage":{"id":21363048,"alt":"women in Borg reform bra in white and sleek tights smiling.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/5464x8192/a47d624ad4/hs25_borg_01_1149.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"women in Borg reform bra in white and sleek tights smiling.","title":"","source":"","copyright":""},"is_external_url":false},"relatedPosts":["15d7843f-9bbb-473a-ac22-0837818d2dd4","b72a3cdc-d7c8-481b-b989-97af66c98516","0530b4e0-65b6-4e30-b348-093c15e759b1","63a3b6a8-157b-475b-82c8-542ce53e53d6"],"mediaVertical":[{"_uid":"d1aa8db4-41e9-4157-b53d-8e5c9024d74c","size":"cover","image":{"id":21363048,"alt":"women in Borg reform bra in white and sleek tights smiling.","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/5464x8192/a47d624ad4/hs25_borg_01_1149.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"women in Borg reform bra in white and sleek tights smiling.","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"heroMarginStyle":"default","backgroundMobile":[{"_uid":"86be15b6-1597-4640-877d-90929a09f8b5","size":"cover","image":{"id":21319732,"alt":"water","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/2078f55b0a/5-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"water","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"cover-light","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[{"_uid":"8b57072a-954d-470a-83d7-7bcf2a56d701","size":"cover","image":{"id":21319147,"alt":"happy couple","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/7403x4938/91f31e58af/hs25_uw_01_447.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"happy couple","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"out-in-light","position":"50% 0%","component":"backgroundImage"}],"heroHeightSettingMobile":"60vh","heroHeightSettingDesktop":"80vh"},"group_id":"236fe6e9-a66e-432a-8457-6293b4e141ba","position":-400,"tag_list":[],"full_slug":"es/pages/stories/workouts/somatic-workout-release-tension-improve-mobility","meta_data":null,"parent_id":247836330,"alternates":[{"id":637839402,"name":"Somatische Oefeningen – Spanning Loslaten & Rugpijn Verlichten","slug":"somatische-oefeningen-spanning-loslaten-rugpijn-verlichten","full_slug":"nl/pages/stories/workouts/somatische-oefeningen-spanning-loslaten-rugpijn-verlichten","is_folder":false,"parent_id":220652427,"published":true,"url":"nl/pages/stories/workouts/somatische-oefeningen-spanning-loslaten-rugpijn-verlichten/"},{"id":637839396,"name":"Somatic Workout – Slip Spændinger & Lindre Rygsmerter","slug":"somatic-workout-release-tension-improve-mobility","full_slug":"dk/pages/stories/workouts/somatic-workout-release-tension-improve-mobility","is_folder":false,"parent_id":218919651,"published":true,"url":"dk/pages/stories/workouts/somatic-workout-release-tension-improve-mobility/"},{"id":637839385,"name":"Somatisk träning – Frigör spänningar och förbättra rörlighet","slug":"somatisk-traning-frigor-spanningar-och-forbattra-rorlighet","full_slug":"sv/pages/stories/workouts/somatisk-traning-frigor-spanningar-och-forbattra-rorlighet","is_folder":false,"parent_id":189047751,"published":true,"url":"sv/pages/stories/workouts/somatisk-traning-frigor-spanningar-och-forbattra-rorlighet/"},{"id":87203693480725,"name":"Somatic Workout – Release Tension & Improve Mobility","slug":"somatic-workout-release-tension-improve-mobility","full_slug":"no/pages/stories/workouts/somatic-workout-release-tension-improve-mobility","is_folder":false,"parent_id":87203290770060,"published":true,"url":"no/pages/stories/workouts/somatic-workout-release-tension-improve-mobility/"},{"id":631681013,"name":"Somatic Workout – Release Tension & Improve Mobility","slug":"somatic-workout-release-tension-improve-mobility","full_slug":"en/pages/stories/workouts/somatic-workout-release-tension-improve-mobility","is_folder":false,"parent_id":76579338,"published":true,"url":"en/pages/stories/workouts/somatic-workout-release-tension-improve-mobility/"},{"id":637839393,"name":"Somatic Workout – Spannungen Lösen & Rückenschmerzen Lindern","slug":"somatic-workout-release-tension-improve-mobility","full_slug":"de/pages/stories/workouts/somatic-workout-release-tension-improve-mobility","is_folder":false,"parent_id":224683969,"published":true,"url":"de/pages/stories/workouts/somatic-workout-release-tension-improve-mobility/"},{"id":637839401,"name":"Entraînement Somatique – Libérez les Tensions & Soulagez les Douleurs Dorsales","slug":"somatic-workout-release-tension-improve-mobility","full_slug":"fr/pages/stories/workouts/somatic-workout-release-tension-improve-mobility","is_folder":false,"parent_id":224779716,"published":true,"url":"fr/pages/stories/workouts/somatic-workout-release-tension-improve-mobility/"}],"created_at":"2025-03-10T14:05:17.087Z","release_id":null,"updated_at":"2026-06-15T18:37:29.774Z","breadcrumbs":[{"id":247836328,"lang":"default","name":"Stories","path":null,"slug":"stories","uuid":"dd7711c7-63c5-465f-bd95-e515a88cb153","content":{"seo":[{"_uid":"6dd05b01-195f-4c26-b505-0019d0343e48","meta":{"_uid":"13cb8295-a88c-490f-995c-bc49cc13be3a","title":"Stories - Programas de Entrenamiento, Inspiración & Entrevistas","plugin":"seo_metatags","og_image":"","og_title":"","description":"Descubre los programas de entrenamiento de Björn Borg, obtén consejos de ejercicio, inspiración de nuestras colecciones, lee sobre nuestro trabajo de sostenibilidad y emocionantes entrevistas.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","canonical":"","component":"seo"}],"_uid":"eb3e403e-7a5e-45c6-828e-50eebe17fb0c","title":"Stories","scrollTo":[],"component":"postArchive","heroContent":[{"tag":[],"_uid":"2e13a97c-582e-496d-9c7e-ed58bee6a1ad","heading":"Stories ","component":"simpleHeroModule","paragraph":[],"textColor":"white","headingStyle":"default","backgroundMobile":[{"_uid":"b20f5e7a-a6dc-46f4-a04c-4b6530f4dd22","color":"black","component":"backgroundColor","colorOverride":"#AFB8AC"}],"textColorDesktop":"","backgroundDesktop":[]}],"pageContent":[],"postsPerPage":"15","allPostsLabel":"","noResultTitle":"No results","noResultButtons":[{"_uid":"07fb41e0-43cd-48b9-bdc1-d6ab12cdb318","link":{"id":"e58c8491-923f-4563-8777-60e8c14e5fd5","url":"sv/pages/herr/kalsonger/","story":{"id":42969415,"url":"sv/pages/herr/kalsonger/","name":"Kalsonger","slug":"kalsonger","uuid":"e58c8491-923f-4563-8777-60e8c14e5fd5","full_slug":"sv/pages/herr/kalsonger/"},"linktype":"story","fieldtype":"multilink","cached_url":"sv/pages/herr/underklader/"},"label":"Shop mens underwear","follow":"follow","component":"linkItem"},{"_uid":"fd8c9400-3f87-40d9-99e5-78db3ab00acb","link":{"id":"e58c8491-923f-4563-8777-60e8c14e5fd5","url":"sv/pages/herr/kalsonger/","story":{"id":42969415,"url":"sv/pages/herr/kalsonger/","name":"Kalsonger","slug":"kalsonger","uuid":"e58c8491-923f-4563-8777-60e8c14e5fd5","full_slug":"sv/pages/herr/kalsonger/"},"linktype":"story","fieldtype":"multilink","cached_url":"sv/pages/herr/underklader/"},"label":"Shop womens underwear","follow":"follow","component":"linkItem"}],"displayPostArticles":true,"displayWorkoutPosts":false,"displayPostCategories":["bce18b1a-8866-4b68-9a1e-9e8340df8453","0fc729ad-2009-4676-90af-4e8c047078d2","f0868e1f-8d84-4601-a2a5-1a5163538861","caa17d3d-db15-48ed-9661-b47083a10ebd","4a738f65-a642-4494-9bee-7eec26d016dd","0f2c47f4-5298-4d51-a6cb-c430fd223304"],"heroHeightSettingMobile":"33.33vh","heroHeightSettingDesktop":"33.33vh"},"group_id":"206bd5f1-bf2d-432f-b233-a63c2fe2318d","position":10,"tag_list":[],"full_slug":"es/pages/stories/","meta_data":null,"parent_id":247836061,"alternates":[{"id":108726705,"name":"Stories","slug":"stories","full_slug":"fr/pages/stories/","is_folder":false,"parent_id":108726572,"published":true,"url":"fr/pages/stories/"},{"id":42969479,"name":"Stories","slug":"stories","full_slug":"sv/pages/stories/","is_folder":false,"parent_id":42969401,"published":true,"url":"sv/pages/stories/"},{"id":42969603,"name":"Stories","slug":"stories","full_slug":"en/pages/stories/","is_folder":false,"parent_id":42969528,"published":true,"url":"en/pages/stories/"},{"id":42969703,"name":"Stories","slug":"stories","full_slug":"nl/pages/stories/","is_folder":false,"parent_id":42969628,"published":true,"url":"nl/pages/stories/"},{"id":108729548,"name":"Stories","slug":"stories","full_slug":"dk/pages/stories/","is_folder":false,"parent_id":108729315,"published":true,"url":"dk/pages/stories/"},{"id":77994817,"name":"Stories","slug":"stories","full_slug":"de/pages/stories/","is_folder":false,"parent_id":77994695,"published":true,"url":"de/pages/stories/"},{"id":87203358345912,"name":"Stories","slug":"stories","full_slug":"no/pages/stories/","is_folder":false,"parent_id":87203226430051,"published":true,"url":"no/pages/stories/"}],"created_at":"2023-01-17T12:35:32.524Z","release_id":null,"updated_at":"2026-02-09T16:05:32.963Z","is_startpage":true,"published_at":"2026-02-09T16:05:32.951Z","sort_by_date":null,"translated_slugs":null,"default_full_slug":null,"first_published_at":"2021-01-08T08:32:38.000Z","url":"/stories/"},{"id":557869740,"lang":"default","name":"Workouts","path":null,"slug":"workouts","uuid":"53ed2696-766b-4d86-9844-6ee5d13d22b0","content":{"seo":[{"_uid":"af5fe6bd-1f25-4df9-8ecd-e1d5e4cbdab8","meta":{"_uid":"2e049108-e9cd-4378-af2a-ee0e72a3b642","title":"Workouts - Programas de entrenamiento perfectos para el gimnasio y entrenamientos en casa","plugin":"seo_metatags","og_image":"","og_title":"","description":"Descubre programas de entrenamiento para el gimnasio y en casa como Crossfit, entrenamiento de piernas, yoga y más. Sesiones rápidas y fáciles tanto para principiantes como para entusiastas del fitness.","twitter_image":"","twitter_title":"","og_description":"","twitter_description":""},"index":"index","follow":"follow","canonical":"","component":"seo"}],"_uid":"f0b4635e-8b5d-4df8-b83e-d5ae91c6f671","scrollTo":[],"component":"postArchive","heroContent":[{"tag":[],"_uid":"5aea814d-7996-4e88-aac7-8ac03d965abe","heading":"Workouts","component":"simpleHeroModule","paragraph":[],"textColor":"white","headingStyle":"default","backgroundMobile":[{"_uid":"fb11717c-cfc7-47db-94be-8c5456f32a96","color":"black","component":"backgroundColor","colorOverride":{"_uid":"63bbf444-9ef3-4fce-836b-31c86eb32aef","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"white","backgroundDesktop":[]}],"noResultTitle":"No results","noResultButtons":[],"displayPostCategories":["4a738f65-a642-4494-9bee-7eec26d016dd"],"heroHeightSettingMobile":"","heroHeightSettingDesktop":"33.33vh"},"group_id":"cb1e4762-2d01-45e9-94cc-ac78ebfef96e","position":-150,"tag_list":[],"full_slug":"es/pages/stories/workouts/","meta_data":null,"parent_id":247836330,"alternates":[{"id":557869738,"name":"Workouts","slug":"workouts","full_slug":"nl/pages/stories/workouts/","is_folder":false,"parent_id":220652427,"published":true,"url":"nl/pages/stories/workouts/"},{"id":557869739,"name":"Workouts","slug":"workouts","full_slug":"de/pages/stories/workouts/","is_folder":false,"parent_id":224683969,"published":true,"url":"de/pages/stories/workouts/"},{"id":557870549,"name":"Workouts","slug":"workouts","full_slug":"fr/pages/stories/workouts/","is_folder":false,"parent_id":224779716,"published":true,"url":"fr/pages/stories/workouts/"},{"id":557869736,"name":"Workouts","slug":"workouts","full_slug":"en/pages/stories/workouts/","is_folder":false,"parent_id":76579338,"published":true,"url":"en/pages/stories/workouts/"},{"id":557459909,"name":"Workouts","slug":"workouts","full_slug":"sv/pages/stories/workouts/","is_folder":false,"parent_id":189047751,"published":true,"url":"sv/pages/stories/workouts/"},{"id":557869735,"name":"Workouts","slug":"workouts","full_slug":"dk/pages/stories/workouts/","is_folder":false,"parent_id":218919651,"published":true,"url":"dk/pages/stories/workouts/"},{"id":87203492219648,"name":"Workouts","slug":"workouts","full_slug":"no/pages/stories/workouts/","is_folder":false,"parent_id":87203290770060,"published":true,"url":"no/pages/stories/workouts/"}],"created_at":"2024-10-03T07:34:28.810Z","release_id":null,"updated_at":"2024-10-03T07:46:55.805Z","is_startpage":true,"published_at":"2024-10-03T07:46:55.776Z","sort_by_date":null,"translated_slugs":null,"default_full_slug":null,"first_published_at":"2024-10-03T07:46:55.776Z","url":"/stories/workouts/"}],"is_startpage":false,"published_at":"2026-06-15T18:37:29.752Z","sort_by_date":null,"translated_slugs":null,"default_full_slug":null,"first_published_at":"2025-05-14T12:56:20.540Z","hrefs":[{"app":"109514_es","app_id":7,"alias_id":24,"locale":"es_ES","uri":"https://www.bjornborg.com/es/stories/workouts/somatic-workout-release-tension-improve-mobility/","href_lang":"es-es"},{"app":"109514_nl","app_id":3,"alias_id":3,"locale":"nl_NL","uri":"https://www.bjornborg.com/nl/stories/workouts/somatische-oefeningen-spanning-loslaten-rugpijn-verlichten/","href_lang":"nl-nl"},{"app":"109514_nl","app_id":3,"alias_id":4,"locale":"nl_NL","uri":"https://www.bjornborg.com/be/stories/workouts/somatische-oefeningen-spanning-loslaten-rugpijn-verlichten/","href_lang":"nl-be"},{"app":"109514_dk","app_id":6,"alias_id":11,"locale":"da_DK","uri":"https://www.bjornborg.com/dk/stories/workouts/somatic-workout-release-tension-improve-mobility/","href_lang":"da-dk"},{"app":"109514_sv","app_id":1,"alias_id":1,"locale":"sv_SE","uri":"https://www.bjornborg.com/se/stories/workouts/somatisk-traning-frigor-spanningar-och-forbattra-rorlighet/","href_lang":"sv-se"},{"app":"109514_no","app_id":8,"alias_id":10,"locale":"no_NO","uri":"https://www.bjornborg.com/no/stories/workouts/somatic-workout-release-tension-improve-mobility/","href_lang":"no-no"},{"app":"109514_en","app_id":2,"alias_id":2,"locale":"en_GB","uri":"https://www.bjornborg.com/en/stories/workouts/somatic-workout-release-tension-improve-mobility/","href_lang":"x-default"},{"app":"109514_en","app_id":2,"alias_id":5,"locale":"en_GB","uri":"https://www.bjornborg.com/uk/stories/workouts/somatic-workout-release-tension-improve-mobility/","href_lang":"en-gb"},{"app":"109514_en","app_id":2,"alias_id":6,"locale":"en_GB","uri":"https://www.bjornborg.com/us/stories/workouts/somatic-workout-release-tension-improve-mobility/","href_lang":"en-us"},{"app":"109514_en","app_id":2,"alias_id":8,"locale":"en_GB","uri":"https://www.bjornborg.com/can_en/stories/workouts/somatic-workout-release-tension-improve-mobility/","href_lang":"en-ca"},{"app":"109514_en","app_id":2,"alias_id":9,"locale":"en_GB","uri":"https://www.bjornborg.com/au/stories/workouts/somatic-workout-release-tension-improve-mobility/","href_lang":"en-au"},{"app":"109514_en","app_id":2,"alias_id":12,"locale":"en_GB","uri":"https://www.bjornborg.com/fi/stories/workouts/somatic-workout-release-tension-improve-mobility/","href_lang":"en-fi"},{"app":"109514_de","app_id":4,"alias_id":15,"locale":"de_DE","uri":"https://www.bjornborg.com/at/stories/workouts/somatic-workout-release-tension-improve-mobility/","href_lang":"de-at"},{"app":"109514_de","app_id":4,"alias_id":16,"locale":"de_DE","uri":"https://www.bjornborg.com/de/stories/workouts/somatic-workout-release-tension-improve-mobility/","href_lang":"de-de"},{"app":"109514_fr","app_id":5,"alias_id":14,"locale":"fr_FR","uri":"https://www.bjornborg.com/fr/stories/workouts/somatic-workout-release-tension-improve-mobility/","href_lang":"fr-fr"},{"app":"109514_fr","app_id":5,"alias_id":21,"locale":"fr_FR","uri":"https://www.bjornborg.com/be-fr/stories/workouts/somatic-workout-release-tension-improve-mobility/","href_lang":"fr-be"}],"url":"/stories/workouts/somatic-workout-release-tension-improve-mobility/","relationships":{"related":[{"uuid":"0530b4e0-65b6-4e30-b348-093c15e759b1","id":373635847,"title":"Ropa de yoga","path":"/stories/guides/yoga-clothes/","slug":"yoga-clothes","publishedAt":"2026-06-08T11:25:09.482Z","firstPublishedAt":"2023-09-01T13:11:35.000Z","entryText":"La ropa de yoga de Björn Borg es perfecta para todo tipo de yoga y también es adecuada para otros entrenamientos y para el día a día para un look elegante y relajado.","categories":[{"name":"Colecciones","slug":"collections","id":247836045,"uuid":"caa17d3d-db15-48ed-9661-b47083a10ebd"},{"name":"Guías","slug":"guide","id":247836047,"uuid":"0f2c47f4-5298-4d51-a6cb-c430fd223304"},{"name":"Stories","slug":"stories","id":247836052,"uuid":"bce18b1a-8866-4b68-9a1e-9e8340df8453"}],"mediaVertical":[{"_uid":"8c0d91bc-992e-4ad3-80e5-e3bc6665c50a","size":"cover","image":{"id":7786560,"alt":null,"name":"","focus":null,"title":null,"filename":"https://imgs.bjornborg.com/images/2500x3333/76946f69a3/mobile_03.jpg","copyright":null,"fieldtype":"asset"},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"priority":"100000014"},{"uuid":"15d7843f-9bbb-473a-ac22-0837818d2dd4","id":442246411,"title":"Breathwork – Ejercicios de respiración para relajarse","path":"/stories/workouts/breathwork/","slug":"breathwork","publishedAt":"2026-03-10T13:37:47.097Z","firstPublishedAt":"2024-02-09T14:00:01.587Z","entryText":"El Breathwork se enfoca en el control y modificación consciente de nuestra respiración para influir positivamente en la mente, el cuerpo y el espíritu.","categories":[{"name":"Stories","slug":"stories","id":247836052,"uuid":"bce18b1a-8866-4b68-9a1e-9e8340df8453"},{"name":"Entrenamientos","slug":"training","id":247836046,"uuid":"4a738f65-a642-4494-9bee-7eec26d016dd"}],"mediaVertical":[{"_uid":"78c2bd92-c363-4704-ac72-250f8447b230","size":"cover","image":{"id":11149191,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/3776x6720/1d90237dd7/0n0a7507.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_private":"","is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"priority":"100000032"},{"uuid":"63a3b6a8-157b-475b-82c8-542ce53e53d6","id":453335894,"title":"Los beneficios del ejercicio en tu cerebro","path":"/stories/the-impact-of-exercise-on-the-brain/","slug":"the-impact-of-exercise-on-the-brain","publishedAt":"2026-03-10T13:56:41.591Z","firstPublishedAt":"2024-02-29T14:41:36.233Z","entryText":"Explora la relación entre el ejercicio y el cerebro y descubre las actividades físicas que promueven tanto la salud física como la mental.","categories":[{"name":"Stories","slug":"stories","id":247836052,"uuid":"bce18b1a-8866-4b68-9a1e-9e8340df8453"},{"name":"Entrenamientos","slug":"training","id":247836046,"uuid":"4a738f65-a642-4494-9bee-7eec26d016dd"}],"mediaVertical":[{"_uid":"f5f6dab8-eec8-415b-8b86-109e928c3366","size":"cover","image":{"id":14359742,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/8021x5350/c2e2a6786a/ss24_studio_4-min.jpg","copyright":"","fieldtype":"asset","meta_data":[],"is_private":false,"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"priority":"100000035"},{"uuid":"b72a3cdc-d7c8-481b-b989-97af66c98516","id":389963222,"title":"7 posturas efectivas de Yin Yoga","path":"/stories/workouts/yin-yoga-poses/","slug":"yin-yoga-poses","publishedAt":"2026-06-15T18:42:59.421Z","firstPublishedAt":"2024-03-01T15:41:06.047Z","entryText":"Deja que Björn Borg te guíe a través de una sesión de yoga de 30 minutos con 7 posturas efectivas de yin yoga.","categories":[{"name":"Stories","slug":"stories","id":247836052,"uuid":"bce18b1a-8866-4b68-9a1e-9e8340df8453"},{"name":"Entrenamientos","slug":"training","id":247836046,"uuid":"4a738f65-a642-4494-9bee-7eec26d016dd"}],"mediaVertical":[{"_uid":"16cdfab1-2919-4658-ab13-098ebdbb2242","size":"cover","image":{"id":11149397,"alt":"","name":"","focus":null,"title":"","filename":"https://imgs.bjornborg.com/images/6720x3776/d343dc6fdd/0n0a7761.jpg","copyright":"","fieldtype":"asset"},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"priority":"100000016"}]}},"layout":"default"}}},
    "staticQueryHashes": ["1123045510","1287566138","1515843153","1714390797","183956910","1862140580","1863476983","2005789822","2179513204","2575635117","2617153152","2796700426","284598655","2907456939","294412602","3039756519","3053504023","3692004060","3720848012","372410523","3869136190","441359463","932486518","983759613"]}