{"id":1211,"date":"2025-09-29T23:52:21","date_gmt":"2025-09-29T23:52:21","guid":{"rendered":"https:\/\/pectus.fit\/?page_id=1211"},"modified":"2025-10-07T14:28:32","modified_gmt":"2025-10-07T14:28:32","slug":"back","status":"publish","type":"page","link":"https:\/\/pectus.fit\/en\/back\/","title":{"rendered":"back anc chest"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"1211\" class=\"elementor elementor-1211\">\n\t\t\t\t<div class=\"elementor-element elementor-element-004d56b e-flex e-con-boxed e-con e-parent\" data-id=\"004d56b\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dad88c9 elementor-widget elementor-widget-heading\" data-id=\"dad88c9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Chest and Back<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f147f1c e-flex e-con-boxed e-con e-parent\" data-id=\"f147f1c\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-c85d08e e-con-full e-flex e-con e-child\" data-id=\"c85d08e\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-508b8b5 elementor-widget elementor-widget-heading\" data-id=\"508b8b5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Warm-up<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-86f6cb2 e-grid e-con-full e-con e-child\" data-id=\"86f6cb2\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f5de245 elementor-widget elementor-widget-video\" data-id=\"f5de245\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=hZmkOfumdCU&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e191a5 elementor-widget elementor-widget-video\" data-id=\"6e191a5\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=9Wi3K0_a7Lc&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6bff735 elementor-widget elementor-widget-html\" data-id=\"6bff735\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Ejercicios de movilidad general | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n  .accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n  .accz > input.accz-tgl{\r\n    position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n    opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n  }\r\n  .accz > label.accz-hdr{\r\n    display:flex; justify-content:space-between; align-items:center;\r\n    padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n  }\r\n  .accz .chev{transition:transform .2s}\r\n  .accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n  .accz .accz-inner{padding:8px 12px}\r\n  .accz > input.accz-tgl:checked ~ .accz-panel{max-height:2200px}\r\n  .accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n<\/style>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"mob1\">\r\n  <label class=\"accz-hdr\" for=\"mob1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u2705 <strong>Neck (tilts and rotations):<\/strong> reduces cervical tension and improves upper area mobility.<br>\r\n    \u2705 <strong>Wrist:<\/strong> greater flexibility for hand support in planks and pushes.<br>\r\n    \u2705 <strong>Elbow:<\/strong> releases the joint and prepares it for pushing and pulling movements.<br>\r\n    \u2705 <strong>Shoulder:<\/strong> improves mobility and joint lubrication, facilitating wide movements.<br>\r\n    \u2705 <strong>Hip:<\/strong> greater range of motion for rotations and trunk stability.<br>\r\n    \u2705 <strong>Trunk:<\/strong> activates overall mobility, improves posture and global coordination.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"mob2\">\r\n  <label class=\"accz-hdr\" for=\"mob2\">Common mistakes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u26a0\ufe0f Moving quickly or with bounces to \u201cforce\u201d range.<br>\r\n    \u26a0\ufe0f Shrugging the shoulders up toward the ears during neck and shoulder work.<br>\r\n    \u26a0\ufe0f Over-rotating the head, causing cervical pain.<br>\r\n    \u26a0\ufe0f Holding the breath instead of keeping it fluid.<br>\r\n    \u26a0\ufe0f Wrist, elbow, or hip circles that are too wide, causing joint discomfort.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"mob3\">\r\n  <label class=\"accz-hdr\" for=\"mob3\">Why it\u2019s good for pectus <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \ud83d\udca1 Better neck and shoulder mobility helps reduce tensions affecting thoracic posture.<br>\r\n    \ud83d\udca1 Elbow and wrist circles facilitate support and arm work without overloading.<br>\r\n    \ud83d\udca1 Hip and trunk mobility allows better thoracic organization during pushes and breathing.<br>\r\n    \ud83d\udca1 Overall, mobility prepares the body to train more comfortably and with fewer compensations.\r\n  <\/div><\/div>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9ac06ec e-con-full e-flex e-con e-child\" data-id=\"9ac06ec\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e6bb070 elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"e6bb070\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1st exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c5342b1 e-grid e-con-full e-con e-child\" data-id=\"c5342b1\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0f67f2d elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"0f67f2d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Intermediate<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-39b53fb elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"39b53fb\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Advanced<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d359298 e-grid e-con-full e-con e-child\" data-id=\"d359298\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4a4ec2f elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"4a4ec2f\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=HBqirjebXqk&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ac1962 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"6ac1962\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/Kt1g7gCCxVQ&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-affa4ea e-con-full e-flex e-con e-child\" data-id=\"affa4ea\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-233ce20 elementor-hidden-mobile elementor-widget elementor-widget-html\" data-id=\"233ce20\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Pulsar escapular: F\u00c1CIL (apoyo en rodillas) \/ DIF\u00cdCIL (apoyo en puntas de pies) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2000px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"esc1\">\r\n  <label class=\"accz-hdr\" for=\"esc1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Strengthens scapular control\u2014protraction and retraction without moving the elbows.<\/div>\r\n    <div class=\"accz-text\">\u2705 Easy knee version, less load, allows learning the movement with more control.<\/div>\r\n    <div class=\"accz-text\">\u2705 Hard toe version, higher demand for shoulders and core.<\/div>\r\n    <div class=\"accz-text\">\u2705 Improves shoulder stability and pushing endurance.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"esc2\">\r\n  <label class=\"accz-hdr\" for=\"esc2\">Common mistakes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u26a0\ufe0f Bending the elbows is not a normal push-up, only scapulas.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Shrugging the neck or raising the shoulders toward the ears.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Sagging the lower back while on the toes.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Performing the movement too short or with uncontrolled bounce.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Forgetting to breathe: exhale when pushing the floor, inhale on the return.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"esc3\">\r\n  <label class=\"accz-hdr\" for=\"esc3\">Why it\u2019s good for pectus <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\ud83d\udca1 Strengthens the serratus anterior, key for proper scapular positioning.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Helps balance forward shoulders and improve thoracic posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Training scapular control facilitates more stable and symmetrical pushes.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f551a6c e-flex e-con-boxed e-con e-parent\" data-id=\"f551a6c\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-45a2a72 e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"45a2a72\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-edef1f2 elementor-widget elementor-widget-heading\" data-id=\"edef1f2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1st exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fa94552 elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"fa94552\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Intermediate<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f87b65f elementor-widget elementor-widget-video\" data-id=\"f87b65f\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/Kt1g7gCCxVQ&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e729d0d elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"e729d0d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Advanced<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3f4cf2a elementor-widget elementor-widget-video\" data-id=\"3f4cf2a\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=HBqirjebXqk&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0574373 elementor-widget elementor-widget-html\" data-id=\"0574373\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Acorde\u00f3n CSS (puedes omitir este <style> si ya lo tienes en la p\u00e1gina) -->\r\n<style>\r\n  .accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n  .accz > input.accz-tgl{\r\n    position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n    opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n  }\r\n  .accz > label.accz-hdr{\r\n    display:flex; justify-content:space-between; align-items:center;\r\n    padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n  }\r\n  .accz .chev{transition:transform .2s}\r\n  .accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n  .accz .accz-inner{padding:8px 12px}\r\n  .accz > input.accz-tgl:checked ~ .accz-panel{max-height:2000px}\r\n  .accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n<\/style>\r\n\r\n<!-- Scapular push-up -->\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz4\">\r\n  <label class=\"accz-hdr\" for=\"accz4\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u2705 Mejora el control de esc\u00e1pulas y la postura. Aumenta la conciencia corporal (mover esc\u00e1pulas sin doblar codos) y refuerza la estabilidad de cuello y hombros. La versi\u00f3n con rodillas facilita aprender la t\u00e9cnica sin sobrecargar.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz5\">\r\n  <label class=\"accz-hdr\" for=\"accz5\">Common mistakes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u26a0\ufe0f Doblar codos, perder alineaci\u00f3n de cadera, rango muy corto (sin retraer\/protruir) y tensar el cuello mirando al frente.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz6\">\r\n  <label class=\"accz-hdr\" for=\"accz6\">Why it\u2019s good for pectus <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \ud83d\udca1 Activa el serrato anterior, ayuda a \u201cabrir\u201d hombros y mejora la estabilidad tor\u00e1cica. Prepara para empujes m\u00e1s exigentes.\r\n  <\/div><\/div>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0cd00cb e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"0cd00cb\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-58a9bf8 elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-heading\" data-id=\"58a9bf8\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2nd exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-126f73a elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"126f73a\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Advanced<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6078c75 elementor-widget elementor-widget-video\" data-id=\"6078c75\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=XobN8UOgbG8&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b4c95b7 elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"b4c95b7\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Intermediate<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80a9377 elementor-widget elementor-widget-video\" data-id=\"80a9377\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=hXQ7snStvNo&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b9971ba elementor-widget elementor-widget-html\" data-id=\"b9971ba\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Push-up con shoulder tap | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n  .accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n  .accz > input.accz-tgl{\r\n    position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n    opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n  }\r\n  .accz > label.accz-hdr{\r\n    display:flex; justify-content:space-between; align-items:center;\r\n    padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n  }\r\n  .accz .chev{transition:transform .2s}\r\n  .accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n  .accz .accz-inner{padding:8px 12px}\r\n  .accz > input.accz-tgl:checked ~ .accz-panel{max-height:2000px}\r\n  .accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n<\/style>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz10\">\r\n  <label class=\"accz-hdr\" for=\"accz10\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u2705 Fortalece pecho, tr\u00edceps y hombros; el core trabaja anti-rotaci\u00f3n. Mejora coordinaci\u00f3n y estabilidad en apoyo unilateral.\r\n    Con rodillas: menos carga, m\u00e1s control.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz11\">\r\n  <label class=\"accz-hdr\" for=\"accz11\">Common mistakes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \u26a0\ufe0f Girar el tronco al tocar, balanceo de caderas, no extender brazos antes del toque, cabeza fuera de l\u00ednea, olvidar respirar.\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"accz12\">\r\n  <label class=\"accz-hdr\" for=\"accz12\">Why it\u2019s good for pectus <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    \ud83d\udca1 Combina empuje + estabilidad del tronco para mantener el estern\u00f3n estable y alineado; mejora la simetr\u00eda entre lados.\r\n  <\/div><\/div>\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cc24b7e e-con-full elementor-hidden-desktop elementor-hidden-tablet e-flex e-con e-child\" data-id=\"cc24b7e\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2456ba0 elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-heading\" data-id=\"2456ba0\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3rd exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d3d37c7 elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"d3d37c7\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Advanced<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6beee33 elementor-widget elementor-widget-video\" data-id=\"6beee33\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=o6NT75fgFc0&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d72556d elementor-align-left elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-button\" data-id=\"d72556d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Intermediate<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-411027f elementor-widget elementor-widget-video\" data-id=\"411027f\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=06wCOgrMAx8&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20535e5 elementor-widget elementor-widget-html\" data-id=\"20535e5\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Pulsar escapular: F\u00c1CIL (apoyo en rodillas) \/ DIF\u00cdCIL (apoyo en puntas de pies) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n.accz-wrap{margin:8px 0;font-size:14px}\r\n.accz-item{border:1px solid #999;border-radius:6px;background:#f2f2f2;overflow:hidden;margin-bottom:8px}\r\n.accz-item summary{\r\n  list-style:none; display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none; outline:none\r\n}\r\n.accz-item summary::-webkit-details-marker{display:none}\r\n.accz-item summary .chev{transition:transform .2s}\r\n.accz-item[open] summary .chev{transform:rotate(90deg)}\r\n.accz-panel{background:#fff; border-top:1px solid #999}\r\n.accz-inner{padding:8px 12px}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<div class=\"accz-wrap\">\r\n  <!-- 1) Beneficios -->\r\n  <details class=\"accz-item\">\r\n    <summary>Benefits <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 Strengthens scapular control (protraction and retraction) without moving the elbows.<\/div>\r\n      <div class=\"accz-text\">\u2705 Easy \u2013 knees: less load, allows learning the movement with more control.<\/div>\r\n      <div class=\"accz-text\">\u2705 Hard \u2013 toes: higher demand for shoulders and core.<\/div>\r\n      <div class=\"accz-text\">\u2705 Improves shoulder stability and pushing endurance.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 2) Errores comunes -->\r\n  <details class=\"accz-item\">\r\n    <summary>Common mistakes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f Bending the elbows (not a normal push-up, only scapulas).<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Shrugging the neck or raising the shoulders toward the ears.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Sagging the lower back while on the toes.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Performing the movement too short or with a bounce, without control.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Forgetting to breathe: exhale when pushing the floor, inhale on the return.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 3) Por qu\u00e9 es bueno para el pectus -->\r\n  <details class=\"accz-item\">\r\n    <summary>Why it\u2019s good for pectus <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\ud83d\udca1 Strengthens the serratus anterior, key for proper scapular positioning.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Helps balance forward shoulders and improve thoracic posture.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Training scapular control facilitates more stable and symmetrical pushes.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-15b9c88 e-con-full e-flex e-con e-child\" data-id=\"15b9c88\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-18bfa38 elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"18bfa38\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2nd exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5e0ac63 e-grid e-con-full e-con e-child\" data-id=\"5e0ac63\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-619f4e3 elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"619f4e3\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Intermediate<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c4914a elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"6c4914a\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Advanced<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5347e85 e-grid e-con-full e-con e-child\" data-id=\"5347e85\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4379354 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"4379354\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=XobN8UOgbG8&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b310d2 elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"4b310d2\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=hXQ7snStvNo&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7cfe19d elementor-hidden-mobile elementor-widget elementor-widget-html\" data-id=\"7cfe19d\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Push-Up: F\u00c1CIL (rodillas) \/ DIF\u00cdCIL (completo) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2000px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"pu1\">\r\n  <label class=\"accz-hdr\" for=\"pu1\">Benefits <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u2705 Strengthens chest, shoulders, and triceps using body weight.<\/div>\r\n    <div class=\"accz-text\">\u2705 Knee version, less load, allows learning the technique safely.<\/div>\r\n    <div class=\"accz-text\">\u2705 Full version, greater core activation and postural control.<\/div>\r\n    <div class=\"accz-text\">\u2705 Improves upper body endurance and scapular stability.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"pu2\">\r\n  <label class=\"accz-hdr\" for=\"pu2\">Common mistakes <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\u26a0\ufe0f Lowering with elbows flared causes excessive shoulder tension.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Sagging the lower back due to lack of core engagement.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Bouncing on the floor or doing fast repetitions without control.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Looking forward and straining the neck instead of keeping it neutral.<\/div>\r\n    <div class=\"accz-text\">\u26a0\ufe0f Not completing the range: lowering too little or not extending the elbows at the top.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\r\n<div class=\"accz\">\r\n  <input class=\"accz-tgl\" type=\"checkbox\" id=\"pu3\">\r\n  <label class=\"accz-hdr\" for=\"pu3\">Why it\u2019s good for pectus <span class=\"chev\">\u25b6<\/span><\/label>\r\n  <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n    <div class=\"accz-text\">\ud83d\udca1 Strengthens core control and scapular stability, key for improving thoracic posture.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Strengthens chest and triceps progressively, helping balance the upper body.<\/div>\r\n    <div class=\"accz-text\">\ud83d\udca1 Allows progression from the knee version to full, promoting symmetrical and safe work.<\/div>\r\n  <\/div><\/div>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-23cea47 elementor-hidden-mobile elementor-widget elementor-widget-heading\" data-id=\"23cea47\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3rd exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7380be7 e-con-full e-flex e-con e-child\" data-id=\"7380be7\" data-element_type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-c21855c e-grid e-con-full e-con e-child\" data-id=\"c21855c\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-057e4ec elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"057e4ec\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Intermediate<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-94b624a elementor-align-left elementor-hidden-mobile elementor-widget elementor-widget-button\" data-id=\"94b624a\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Advanced<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c2a1aea e-grid e-con-full e-con e-child\" data-id=\"c2a1aea\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-40d0b8b elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"40d0b8b\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=o6NT75fgFc0&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3acfd1d elementor-hidden-mobile elementor-widget elementor-widget-video\" data-id=\"3acfd1d\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=06wCOgrMAx8&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-01cfc42 e-flex e-con-boxed e-con e-parent\" data-id=\"01cfc42\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-efae139 elementor-widget elementor-widget-heading\" data-id=\"efae139\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4th exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a309dbf elementor-widget elementor-widget-video\" data-id=\"a309dbf\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/FkYi8UNRGyo&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fd0ede7 elementor-widget elementor-widget-html\" data-id=\"fd0ede7\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Row 3-count down con goma (subida r\u00e1pida, bajada en 3 tiempos) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2200px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<div class=\"accz-wrap\">\r\n  <!-- 1) Beneficios -->\r\n  <details class=\"accz-item\">\r\n    <summary>Benefits <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 Works the lats, rhomboids, and mid-trapezius with scapular control.<\/div>\r\n      <div class=\"accz-text\">\u2705 Slow tempo on the descent increases time under tension and improves pulling strength.<\/div>\r\n      <div class=\"accz-text\">\u2705 Activates biceps and forearm secondarily while holding the band.<\/div>\r\n      <div class=\"accz-text\">\u2705 Being unilateral, it allows balancing strength and coordination between both sides.<\/div>\r\n      <div class=\"accz-text\">\u2705 Improves posture by strengthening the muscles that stabilize the upper back.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 2) Errores comunes -->\r\n  <details class=\"accz-item\">\r\n    <summary>Common mistakes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f Pulling with the arm without moving the scapula; the movement should start from the back.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Raising or lowering quickly without respecting the 1-3 tempo.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Rotating the torso to assist the pull instead of keeping it stable.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Elevar demasiado el hombro hacia la oreja en vez de mantenerlo bajo y controlado<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Releasing the band abruptly during the eccentric phase.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 3) Por qu\u00e9 es bueno para el pectus -->\r\n  <details class=\"accz-item\">\r\n    <summary>Why it\u2019s good for pectus <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\ud83d\udca1 Strengthening the back muscles helps balance pushing work and keeps the chest more stable.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Eccentric control improves thoracic posture and scapular region endurance.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 By working each side separately, it promotes symmetry in upper body muscle development.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4bf9f02 e-flex e-con-boxed e-con e-parent\" data-id=\"4bf9f02\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d3f69fc elementor-widget elementor-widget-heading\" data-id=\"d3f69fc\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">5th exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fbef231 elementor-widget elementor-widget-video\" data-id=\"fbef231\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/rCWLI_EZVmY&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc6d7b4 elementor-widget elementor-widget-html\" data-id=\"fc6d7b4\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Wide Row con goma (codo hacia afuera) | tempo 1-1 | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2200px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<div class=\"accz-wrap\">\r\n  <!-- 1) Beneficios -->\r\n  <details class=\"accz-item\">\r\n    <summary>Benefits <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 Unilateral row with elbow out, emphasizing posterior deltoid, rhomboids, and mid-trapezius.<\/div>\r\n      <div class=\"accz-text\">\u2705 Tempo 1-1: controlled ascent and descent, steady rhythm, and solid technique.<\/div>\r\n      <div class=\"accz-text\">\u2705 Trains scapular control (retraction\/depression) and enhances the feeling of an active back.<\/div>\r\n      <div class=\"accz-text\">\u2705 Working per side allows balancing strength and control between body halves.<\/div>\r\n      <div class=\"accz-text\">\u2705 Band grip: activates forearm and biceps secondarily.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 2) Errores comunes -->\r\n  <details class=\"accz-item\">\r\n    <summary>Common mistakes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f Pulling only with the arm without initiating from the scapula.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Rotating the torso or raising the shoulder toward the ear to \u201cassist\u201d the pull.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Not respecting the 1-1 tempo (jerky ups\/downs).<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Bent wrist or loose grip, losing tension in the band.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Step too long\/short, misaligning the hip and back.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 3) Por qu\u00e9 es bueno para el pectus -->\r\n  <details class=\"accz-item\">\r\n    <summary>Why it\u2019s good for pectus <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\ud83d\udca1 Strengthens the posterior shoulder and muscles that position the scapula properly, promoting a more comfortable upper trunk organization.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Scapular control improves the quality of pushes and pulls by keeping posture more stable.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Unilateral work helps balance effort between sides for a more symmetrical movement.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3702263 e-flex e-con-boxed e-con e-parent\" data-id=\"3702263\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e11752b elementor-widget elementor-widget-heading\" data-id=\"e11752b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">6th exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-97910ab elementor-widget elementor-widget-video\" data-id=\"97910ab\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/QR4grnprJwk&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1c2b674 elementor-widget elementor-widget-html\" data-id=\"1c2b674\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Row 3'' Hold con goma (subida r\u00e1pida, mantener 3 seg arriba, bajada controlada) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz > input.accz-tgl{\r\n  position:absolute !important; left:-9999px !important; width:0 !important; height:0 !important;\r\n  opacity:0 !important; pointer-events:none !important; appearance:none !important;\r\n}\r\n.accz > label.accz-hdr{\r\n  display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none\r\n}\r\n.accz .chev{transition:transform .2s}\r\n.accz .accz-panel{max-height:0; overflow:hidden; background:#fff; border-top:1px solid #999}\r\n.accz .accz-inner{padding:8px 12px}\r\n.accz > input.accz-tgl:checked ~ .accz-panel{max-height:2200px}\r\n.accz > input.accz-tgl:checked ~ label.accz-hdr .chev{transform:rotate(90deg)}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<div class=\"accz-wrap\">\r\n  <!-- 1) Beneficios -->\r\n  <details class=\"accz-item\">\r\n    <summary>Benefits <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 Strengthens the mid and upper back (rhomboids, mid-trapezius, lats).<\/div>\r\n      <div class=\"accz-text\">\u2705 3-second top isometric improves scapular activation and postural endurance.<\/div>\r\n      <div class=\"accz-text\">\u2705 Trains control and patience by holding the contraction without releasing quickly.<\/div>\r\n      <div class=\"accz-text\">\u2705 Strengthens shoulder stability in scapular retraction and depression positions.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 2) Errores comunes -->\r\n  <details class=\"accz-item\">\r\n    <summary>Common mistakes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f Releasing before the 3-second top pause.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Shrugging the shoulders toward the ears instead of keeping them low and stable.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Rotating the torso instead of keeping it fixed and aligned.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Lowering the band quickly without control, losing eccentric work.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Over-flexing the wrist or elbow instead of pulling with the back.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 3) Por qu\u00e9 es bueno para el pectus -->\r\n  <details class=\"accz-item\">\r\n    <summary>Why it\u2019s good for pectus <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\ud83d\udca1 The 3-second pause improves scapular awareness and control, key for thoracic posture.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Strengthening the mid-back helps balance chest work and reduce the tendency for forward shoulders.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 The extra scapular stability gained facilitates better alignment in other pushing and breathing exercises.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-517620a e-flex e-con-boxed e-con e-parent\" data-id=\"517620a\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-49f3dd6 elementor-widget elementor-widget-heading\" data-id=\"49f3dd6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Stretch<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4e088be e-grid e-con-full e-con e-child\" data-id=\"4e088be\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8c7da14 elementor-widget elementor-widget-video\" data-id=\"8c7da14\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=nHAV5XZ8wIA&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-75cfd25 elementor-widget elementor-widget-video\" data-id=\"75cfd25\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=p-bOg_l9uFw&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0c465c4 elementor-widget elementor-widget-html\" data-id=\"0c465c4\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Estiramientos (pecho en columna, hombro, cuello\/esc\u00e1pula, dorsal y lumbar) | acorde\u00f3n CSS aut\u00f3nomo -->\r\n<style>\r\n.accz{margin:8px 0;border:1px solid #999;border-radius:6px;background:#f2f2f2;font-size:14px;overflow:hidden}\r\n.accz-item{border:1px solid #999;border-radius:6px;background:#f2f2f2;overflow:hidden;margin-bottom:8px}\r\n.accz-item summary{\r\n  list-style:none; display:flex; justify-content:space-between; align-items:center;\r\n  padding:8px 12px; font-weight:600; background:#d9d9d9; color:#000; cursor:pointer; user-select:none; outline:none\r\n}\r\n.accz-item summary::-webkit-details-marker{display:none}\r\n.accz-item summary .chev{transition:transform .2s}\r\n.accz-item[open] summary .chev{transform:rotate(90deg)}\r\n.accz-panel{background:#fff; border-top:1px solid #999}\r\n.accz-inner{padding:8px 12px}\r\n.accz-text{display:block; margin-bottom:6px;}\r\n<\/style>\r\n\r\n<div class=\"accz-wrap\">\r\n  <!-- 1) Beneficios -->\r\n  <details class=\"accz-item\">\r\n    <summary>Benefits <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u2705 Chest on spine \u2014 arm extended: stretches the pectoralis major and anterior shoulder tissue; improves mobility of the anterior chest wall.<\/div>\r\n      <div class=\"accz-text\">\u2705 Chest on spine \u2014 arm bent: targets upper pectoral fibers and subclavicular area; more comfortable option if the shoulder is sensitive.<\/div>\r\n      <div class=\"accz-text\">\u2705 Shoulder (adduction\/horizontal): more range to cross the arm in front of the body and better scapulothoracic gliding.<\/div>\r\n      <div class=\"accz-text\">\u2705 Neck \/ upper trapezius \/ levator scapulae: tilt + slight rotation with the hand; the opposite arm gently pulls down to depress the scapula. Reduces neck and shoulder tension.<\/div>\r\n      <div class=\"accz-text\">\u2705 Latissimus: arm up and lateral tilt; improves shoulder elevation and the feeling of the \u201cback following\u201d when moving the arm.<\/div>\r\n      <div class=\"accz-text\">\u2705 Lumbar\/posterior chain: controlled trunk flexion; relieves paravertebrals and improves comfort when moving.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 2) Errores comunes -->\r\n  <details class=\"accz-item\">\r\n    <summary>Common mistakes <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\u26a0\ufe0f Looking for tingling or sharp pain (especially in shoulder and wrist).<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Bouncing to \u201cgain\u201d range; better to maintain gentle and stable tension.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Over-arching the lower back or \u201csticking out\u201d the ribs when stretching the shoulder\/lat.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Shrugging the shoulders toward the ears; think long neck and controlled scapulas.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Pulling the head hard in neck stretches; the hand guides, it does not force.<\/div>\r\n      <div class=\"accz-text\">\u26a0\ufe0f Holding the breath; use slow breaths (exhale to release tension).<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n\r\n  <!-- 3) Por qu\u00e9 es bueno para el pectus -->\r\n  <details class=\"accz-item\">\r\n    <summary>Why it\u2019s good for pectus <span class=\"chev\">\u25b6<\/span><\/summary>\r\n    <div class=\"accz-panel\"><div class=\"accz-inner\">\r\n      <div class=\"accz-text\">\ud83d\udca1 Greater shoulder\/scapular and anterior chest wall mobility facilitates a more comfortable and functional upper trunk posture.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Releasing the neck, back, and posterior chain reduces tensions that often disrupt shoulder and rib alignment.<\/div>\r\n      <div class=\"accz-text\">\ud83d\udca1 Better and controlled range of motion helps perform pushes and pulls with greater symmetry and comfort.<\/div>\r\n    <\/div><\/div>\r\n  <\/details>\r\n<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Chest and Back Calentamiento https:\/\/www.youtube.com\/watch?v=hZmkOfumdCUhttps:\/\/www.youtube.com\/watch?v=9Wi3K0_a7Lc Beneficios \u25b6 \u2705 Cuello (inclinaciones y giros): reduce tensi\u00f3n cervical y mejora la movilidad de [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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