See on the Pictures How the Muscle are Stretched – Learn More About Your Muscles

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The regular exercises are included in daily activities of many people who want to live healthily. Doing exercises is not just a physical activity, it is also necessary to be acknowledged what exactly happened with the muscles.

Two experts of this subject , Vicky Timon – yoga expert and James Kilgallon, CSCS, the author of Mazio’s Body Maintenance program made a list of 36 stretching exercises, which we will present you in this article.

  1. The camel pose

Accentuated muscles: – The Rectus Abdominus and the External Obliques

This exercise is appropriate for flexible persons.

Initial position: – sitting on the heels with the hands behind.

With a gentle strain on the lumbar spine push up and forward the hips.

The procedure of doing exercises is detailed explained in the video bellow

Video:

  1. The wide forward fold

Accentuated muscles: The adductors

Initial position: – Bend the knees with the spine straightened.

After releasing the muscles, straighten the legs, then reach the feet with the back rounded out. Then release the calf muscles by gently pulling on the ball of the feet.

  1. The Great Frog Pose

Accentuated muscle: The Adductors.

Initial position: – Keep hands and knees in a rested position.

Spread the knees till the groin muscles are fully stretched. Then push the hips back and forth.

  1. The Wide Side Lunge Pose

Accentuated muscle: The Adductors.

Initial position: – Start with a wide stance by spreading the feet; keep the legs as straight as possible. Keep the right foot flat on the floor then rotate the left toes moving towards the ceiling while is shifting the right hip, move towards the right foot and bend the right knee.

  1. The Butterfly Stretch

Accentuated muscle: The Adductors.

Initial position:- In a seated position move the soles of the feet close to each other, trying to sit tall using the sit bones.

Put the strain on the knees, by using the hands if you want. To stretch the groin muscles, bring the feet together and close to the body. Ensure that the feet and hips are far apart, then slowly round out the torso to relax the back muscles.

  1. The Forearm Extensor Stretch

Accentuated muscle: The Forearm extensor.

Initial position:- Move both shoulders and the backdown, and then rotate the shoulder outward to stretch the forearm muscle.

Put the strain on another hand to begin the stretch. Create the shape of a tea cup by touching the tips of the fingers together, this way that will get the maximum effect of this stretch.

  1. The Lateral Side Flexion of the Neck

Accentuated muscle: The Sternocleidomastoid “SCM”.

Initial position:-  Keep the neck straightened for as long as possible then gently place the ear to the shoulder, to be sure that the cervical spine does not collapse.

  1. The Neck Rotation Stretch

Accentuated muscle: The Sternocleidomastoid “SCM”.

Rotate the neck gently and slowly, keeps the chin slightly raised and separate the SCM. To achieve a more profound stretch, just add some pressure by using the opposite hand from the rotational position.

  1. The Neck Extension Stretch

Accentuated muscle: The Sternocleidomastoid “SCM”.

Initial position:-  Start by placing hands on the hips,

Straighten the spine; start tilting the head backwards to be sure that the cervical spine does not collapse in the process.

  1. The Lateral Side Flexion of the Neck with Hand Support

Accentuated muscle:  The Sternocleidomastoid “SCM” and upper trapezius.

Initial position: – Keep the neck straightened then gently drop the ear to the shoulder.

Keep the cervical spine intact in the process.

  1. The Half Kneeling Quad / Hip Flexor Stretch

Accentuated muscle:  The Psoas and Quadriceps.

Initial position: – Start by half-kneeling.

Bring the right hip forward at this point the hip should be stretched at the front. To add to the stretch of the hip flexors take the back foot and squeeze the back glute.

  1. The Forearm Extensor Stretch

Accentuated muscle:   The Forearm extensor.

Initial position: – Start by padding the shoulder and the backdown.

Stretch the forearm muscle by rotating the shoulder outwards. In this position place a strain on another hand in order to start the stretch. To emphasize this stretch is recommended to form a tea cup by touching the tips of the fingers together.

  1. The Lateral Shoulder Stretch

Accentuated muscle:   The side deltoid

Initial position: – Place the arms across the body;

Stretch the shoulder by putting the strain on the arm.

  1. The Standing Assisted Neck Flexion Stretch

Accentuated muscle:   The Trapezius muscle.

Initial position: – While standing on the floor place the feet together, ensure that the spine is straightened and then gently push the hips backwards.

Then slowly round out the upper back by pushing the chin to the chest simultaneously.

  1. The Lat Stretch with Spinal Traction

Accentuated muscle:    The Latissimusdorsi.

Initial position: – Start by holding on to a bar, and then slowly lift the feet from the floor.

There must be strain to the chest and lats for this stretch to be effective. When the feet are completely off the floor, it isa feeling of strain to the lumbar spine.

  1. The Lat Stretch at the Wall

Accentuated muscle:    The Latissimusdorsi.

Initial position: – Place both hands on the corner of a wall.

Keep the spine straightened then push the hips to the side in a slow and gently motion. Note, if somebody has lower back issues is not recommended to attempt this stretching exercise.

  1. The Child’s Pose

Accentuated muscle:    The Latissimusdorsi.

Initial position: – The knees and hands are on the floor,

Try and gently move the hips backwards till the forehead is placed on the floor. To achieve a more profound stretch on the hips try to move the knees apart. Position the upper back in the shape of an arch, stretch thelats and chest muscles by rotating outwardly the shoulders.

  1. The Standing Calf Stretch

Accentuated muscle:  The Soleus and Gastrocnemius.

Initial position: – Perform this stretch on a rack or on the edge of a stair step.

Then rotate the ankles inwards and outwards stretching the calf muscles in the process.

  1. The Front Split

Accentuated muscle:   The Psoas and Hamstring.

Initial position: – Start with a kneeling lunge position.

It should be attempted with extreme caution if you have a hip issue.

  1. The Seated Forward Fold / Seated Toe Touch

Accentuated muscle: The Hamstrings and Calfs.

Initial position: –  seating and bend the knees only if need . Ensure that the spine is straightened.

  1. The Single Led Forward Bend

Accentuated muscle: The Hamstrings.

Initial position: -Make sure to start with the feet positioned with one foot in front of the other. Ensure that the back is straightened then place the hands on the hips and begin bending from the hips.

  1. The Deep Squat

Accentuated muscle: The Glutes.

Initial position: – Start by spreading the feet wide apart in the width of the shoulders, and then gently lower into a deep squat.

From this position place the arms inside the legs and strain the knees, make the motion towards the hips and heels.

  1. The Seated Half King Pigeon Pose

Accentuated muscle: The Glutes.

Initial position: – Start in a seated position and gently pull the leg towards the chest while the hip is rotatedoutwards. Ensure that the back is kept straight by doing this.

  1. The Standing Calf Stretch at the Wall

Accentuated muscle: The Soleus and Gastrocnemius.

Initial position:-Get into the lunge position, ensure that the back of the foot is slightly turned out slowly. The back of the heel is brought towards the floor in order to stretch the calf muscles.

  1. The Lateral Flexion at the Wall

Accentuated muscle: The External Obliques.

Initial position:-Ensure that the spine is straightened then gently push the hips outward.

  1. The Supine Twist

Accentuated muscle: The Glutes and External Obliques.

Initial position : – Staying flat on the floor place a leg across the body, and gently rotate the gaze as well as the upper body in the opposite direction.

It is important to breathe during this stretch so as to keep the rib cage, sacroiliac joint and hip area open while trying not to put too much strain on the lower back. Put both knees one on top of the other, in this position is feeling more strain on the upper spine when the knees are raised.

  1. The Lateral Flexion with a Dowel

Accentuated muscle: The External Obliques and Latissimusdorsi.

Initial position: – The back is straightened then the hips areslowly pushed to the side and the shoulders rotate outwards.

  1. The Triangle Pose

Accentuated muscle: The External Obliques.

Initial position:  – Start with a wide stance; the front foot is straight in front and the back foot is placed at a 90 degrees angle.

Then place the hand on the front leg or directly on the floor, try to sit back into the front hip and the back should be straight. Rotate away from the front leg and maintain the gaze on the hand that is put up in the air.

  1. The Chest Stretch at the Wall

Accentuated muscle: The Pectorals.

Initial position:  – Start by facing the wall and with the thumb up.

Then stretch the chest muscle by gently rotating away from the wall. Be careful not to over stretch to avoid pain to the shoulder joint,  and should be felt pain in the muscle of the belly.

  1. The Assisted Chest Stretch

Accentuated muscle: The Chest and Latissimusdorsi.

Initial position:  Start with a lying down posture with the palms faced up.

Make sure that the partner is seated in a deep squat and hold hands. It is feeling a strain on the spine and the chest and lats will be stretched.

  1. The Seated half Pigeon Variation

Accentuated muscle: The Anterior tibialis.

Initial position:  – Start by sitting with the feet placed in front of the body.

Place a hand to the back and then rotate the hip outwardly and place a foot above the knee. It is possible to accentuate the stretch to the hips by slowly leaning outwards while holding the hips.

  1. The Supine Shoulder External Rotation Stretch

Accentuated muscle: The Subscapularis.

Initial position:  – Start by being flat on the back.

The elbow should be at a 90 degree angle by placing it straight out to the side.

Place the back of the hand to the floor slowly. Bring the hand close to the floor, and it is still at a distance away and make an internal rotation.

  1. The Down Dog Variation at the Wall

Accentuated muscle: The Pectorals and Latissimusdorsi.

Initial position:  – Get the body in a parallel stance to the floor by standing far from a wall or a rack that should be touched.

The hips serve as a pivot while the spine is straightened. Move the chest forward and form an arch with the upper back while stretching thelats and chest muscles.

  1. The Assisted Chest Stretch Variation

Accentuated muscle: The Pectorals.

Initial position:  Try lying flat on the floor with the face down and the palms faced down.

The hands should be pulled back by the partner. The profound stretch in your chest muscles should be felt.

Sources : www.davidwolfe.com