Reciba un plan de autocuidado para una región muscular seleccionada, combinando maniobras suaves, movilidad y pautas claras sobre cuándo buscar atención profesional.
1
Warm Up (3-5 min)
Apply heat to target area to increase blood flow and tissue pliability
2
Self-Release (5-8 min)
Use pressure tools on identified trigger points — hold for 60-90 seconds each
3
Stretch (3-5 min)
Gentle sustained stretches of the treated muscles — 30-60 seconds per stretch
4
Strengthen (3-5 min)
Light isometric or eccentric exercises for the affected muscle group
5
Cool Down
Ice if needed for acute soreness, gentle movement to maintain range
Protocolo en el hogar
ilustración generalPaso 1: seleccione la región corporal
