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34PicturesToSeeWhichMuscleYouAreStretching

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Home Exercise 34 Pictures To See Which Muscle You Are Stretching

34 Pictures To See
Which Muscle You Are
Stretching

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Maloney/ January 19, 2016/ Filed under Exercise/ tagged in arm,

body, chest, exercises, external obliques, hands, hip, legs, muscle, neck,
pictures, rack, seated, shoulder, spine, squat, Stretching

We all need to stretch the muscles. Stretching helps

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your blood reach your muscles and your joints move

through their full range of motion. Stretching also
improves your posture and lowers the risk of injuries
and pain.
It is very important to know which muscles you are
actually stretching or if you are performing each stretch
the right way?
When you feel nonregular pain, the one when you are

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aware that something is not ok, you need to find the

muscle which causes you pain and changes the
technique you have used in order to avoid injury.
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You should feel the stretches in the belly of your

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muscle. But, if you feel pressure in your joints, it means

that you push too hard. Also, it is very important to

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focus on your breathing while stretching.

And if you feel that the stretch you are doing is not
good for your muscles, change it immediately.

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March 2016(15)

We present you with illustrations made by Vicky Timon,

February 2016(98)

a yoga expert and author of Encyclopedia of Pilates

January 2016(77)

Exercises, and James Kilgallon, CSCS, creator of Mazios

December 2015(89)

Body Maintenance Program.

November 2015(90)

1. Camel Pose

October 2015(65)
September 2015(9)
August 2015(31)

You are stretching the Rectus Abdominus and the

External Obliques.This stretch is for people with good
flexibility. Sit on your heels, put your hands behind you,
push your hips up and forward. Do not put too much
pressure on your lumbar spine. Also, do not drop your
head back if you have problems with your neck.

2. Wide Forward Fold

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2. Wide Forward Fold

You are stretching the adductors. You just need to open
the hips. Begin with your knees bent, holding your
spine straight. As you start feeling your muscles starting
to release, straighten your legs, round out your back
and reach for your feet. Pull easily on the bottom of the
balls of your feet in order to release the calf muscles. If
you are a beginner, you might not be able to reach your
feet.

3. Frog Pose
You are stretching the adductors. This stretch can also
put pressure on your knees, so it is recommended that
you perform it on a soft surface. Rest your hands and
knees, and then bring your knees wider until you feel
your groin muscles well stretched. You will feel a bit
differing stretches as you actively push your hips back
and forward.

4. Wide Side Lunge Pose

You are stretching the adductors. Start by putting your
both feet forward in a wide position, holding your legs
as straight as possible. With your hands, walk to your
right foot and then bend your right knee and rotate
your left toes up to the ceiling, sitting in your right hip.
Make sure that your right foot maintains flat on the
ground.

5. Butterfly Stretch

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5. Butterfly Stretch
You are stretching the adductors. Sitting, bring the
soles of your feet together and sit tall through your sit
bones. Grow this stretch by putting pressure on your
knees with your hands. If you want to stretch your groin
muscles better, keep your feet closer to your body.
Now, make sure your feet are far from your hips and
slowly round your upper body to loosen your back
muscles.

6. Forearm Extensor Stretch

You are stretching the Forearm extensor. Pack your
shoulders and your back down and rotate the shoulder
towards the outside in order to get into the best
position to stretch the forearm muscle.When your body
is in this position, put pressure on your other hand to
start the stretch. You can develop this stretch if you
touch the tips of your fingers together in the shape of a
teacup.

7. Lateral Side Flexion of the Neck

You are stretching the sternocleidomastoid SCM.
Stretch your neck as much as you can and slowly drop
your ear to your shoulder, ensuring that you are not
collapsing your cervical spine. You can develop this
stretch by sitting on a chair and holding onto the
bottom of the seat. This is going to make the pressure
down your arm and neck consistent, and thus
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it will let

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down your arm and neck consistent, and thus it will let
you target the upper traps.

8. Neck Rotation Stretch

You are stretching the sternocleidomastoid SCM. Start
by rotating your neck in a slow manner, while keeping
your chin a bit elevated to isolate the SCM. If you want
a bigger stretch, you will need to put pressure with the
opposite hand from the direction that you are rotating.

9. Neck Extension Stretch

You are stretching the sternocleidomastoid SCM. Start
by putting your hands on your hips. Keep your spine
long start to tilt your head back in the meantime, in
order to ensure that you are not collapsing your
cervical spine.

10. Lateral Side Flexion of the Neck

with Hand Assistance
You are stretching the sternocleidomastoid SCM
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and

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34PicturesToSeeWhichMuscleYouAreStretching

You are stretching the sternocleidomastoid SCM and

the upper trapezius. Stretch your neck as much as you
can while you slowly drop your ear to your shoulder.
Make sure that you are not collapsing your cervical
spine, while you do this. You can extend this stretch by
sitting on a chair and grabbing the bottom of its seat. In
this way, you will make consistent pressure down the
arm and the neck, and it will let you target the upper
traps.

11. Half Kneeling Quad / Hip Flexor

Stretch
You are stretching the psoas and the quadriceps. Start
in the position of half-kneeling. Then bring forward the
right hip, and you will start feeling a stretch in the front
of your hip while you do that. Take your back foot and
squeeze your backglute in order to add to the stretch
on your hip flexors.

12. Forearm Extensor Stretch

You are stretching the forearm extensor. Start by
packing your shoulder and your back down. Then
rotate your shoulder towards outside to get into the
best position to stretch the forearm muscle. When you
get into this position, put pressure on your opposing
hand to start the stretch. You can develop this stretch if
you touch the tips of your fingers together in the shape
of a teacup.

13. Lateral Shoulder Stretch

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13. Lateral Shoulder Stretch

You are stretching the side deltoid. With your arms

across your body, put pressure on your arm to add to
the stretch on your shoulder.

14. Standing Assisted Neck Flexion

Stretch
You are stretching the trapezius muscle. Stand on the
ground with your feet together. Make sure your spine is
extended and slowly sit your hips back and round your
upper back, pushing your chin to your chest at the
same time.

15. Lat Stretch with Spinal Traction

You are stretching the latissimus dorsi. Take a firm grip
on a bar and slowly lift your feet off the ground. You
need to feel the stretch in your chest and lats. If you
completely take your feet off the ground, you will feel
traction in your lumbar spine.
IMPORTANT NOTE: Do not make this stretch, if you
have recently undergone a shoulder injury or you have
impingement of the shoulder.

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16. Lat Stretch at the Wall

You are stretching the latissimus dorsi. Put your both
hands on the corner of a wall or post. Maintaining your
spine extended, push your hips out to the side slowly.
IMPORTANT NOTE: Do not make this stretch, if you
have problems with your lower back,

17. Childs Pose

You are stretching the latissimus dorsi. Being on the
ground with your hands and your knees on the floor,
slowly bring your hips back until your forehead is on
the floor. If you want a better stretch in your hips, bring
your knees wider. Your upper back should be
positioned in the shape of an arch, and then you should
externally rotate your shoulders to stretch your lats and
chest muscles.

18. Standing Calf Stretch

You are stretching the soleus and the gastrocnemius.

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You are stretching the soleus and the gastrocnemius.

You can make this stretch on a rack or on the edge of a
stair step. Rotate your ankles a bit towards inside and
outside to stretch your calf muscles.

19. Front Split

You are stretching the psoas and the hamstring. This
stretch is not for beginnersbecause it is difficult to
perform. Also, it should be performed carefully,
especially if you have any hip problems. Start in a
position of akneeling lunge.

20. Seated Forward Fold / Seated

Toe Touch
You are stretching the hamstrings and the calfs. Sit into
your seat bones and bend your knees if you need to.
Your legs will become stronger as your flexibility gets
better. Make sure that your spine is as straight as
possible, especially if you have back problems.

21. Single Led Forward Bend

You are stretching the hamstrings. Start by positioning
your feet one in front of the other. Keep your back
straight, bring your hands to your hips and start
bending from the hips.

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22. Deep Squat

You are stretching the glutes. This movement has
animpact on all parts of your body. If you have
troubles with your knees, or if you cant keep your heels
on the ground, perform your squat before proceeding.
Start by standing with your feet apart in the width of
your shoulders and then start gradually lowering into
the deep squat. When you get to the position of the
deep squat, bring your arms inside your legs and put a
little pressure to the inside of your knees, sitting into
the hips and heels.

23. Seated Half King Pigeon Pose

You are stretching the glutes. Start in a seating position
and gradually pull your leg to your chest and rotate
your hip towards theoutside, while keeping your spine
straight.

24. Standing Calf Stretch at the Wall

You are stretching the soleus and the gastrocnemius.

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You are stretching the soleus and the gastrocnemius.

Start in the lunge position, having the back of your foot

a bit turned out. Slowly bring the back of your heel to
the floor to stretch your calf muscles.

25. Lateral Flexion at the Wall

You are stretching the external obliques. Keep your
spine extended and slowly push your hips outside.
IMPORTANT NOTE: Do not make this stretch, if you
have problems with your lower back.

26. Supine Twist

You are stretching the glutes and the external obliques.
This stretch is very good and beneficial for people who
suffer from sciatica pain and try to get rid of it. Start by
lying flat on your back and then bring one leg across
your body, and slowly rotate your gaze and upper body
in the opposite direction. Very important about this
stretch is that you use your breath to open up your rib
cage and sacroiliac joint and hip area without putting
too much pressure on the lower back.

27. Lateral Flexion with a Dowel

You are stretching the external obliques and the
latissimus dorsi. Keep your spine long, and slowly push
your hips out to the side while keeping your shoulders
rotated outwardly.

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rotated outwardly.

34PicturesToSeeWhichMuscleYouAreStretching

IMPORTANT NOTE: Do not make this stretch, If you

have troubles with your lower back,

28. Triangle Pose

You are stretching the external obliques. Start with a
wide stand and with your front foot straight ahead, and
your back foot at 90 degrees. Put your hand on your
front leg or on the floor, and sit back into your front
hip, keeping your back straight. Rotate away from your
front leg and keep your look on the hand that it is in the
air.

29. Chest Stretch at the Wall

You are stretching the pectorals. For beginners, face the
wall with your thumb up. Gradually rotate away from
the wall in order to stretch your chest muscle. You
should feel this stretch in the belly of the muscle, but
be careful not to push too hard, because it will cause a
pain in the shoulder joint.

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30. Assisted Chest Stretch

You are stretching the chest and the latissimus dorsi.
Lie down on the floor and hold your palms faced up.
Your partner should sit in a deep squat and hold your
hands. You should feel a stretch in your chest and lats.
This stretch should also cause some traction in your
spine.
IMPORTANT NOTE: Do not make this stretch if you have
problems with your shoulders i.

31. Seated half Pigeon Variation

You are stretching the anterior tibialis. Sit with your feet
positioned in front of you. Put one hand behind you
and rotate your hip outwardly and put one foot above
your knee. If you want to make a better stretch on your
hip, gradually lean forwardly and start the movement
by hinging at the hips.

32. Supine Shoulder External

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32. Supine Shoulder External

Rotation Stretch

You are stretching the subscapularis. Lie flat on your

back. Then, put your arm straight out to the side with
your elbow at an angle of 90 degrees. After that, slowly
bring the back of your hand to the floor. If you cant
bring your hand close to the floor, and it is still far
away, it means that your rotator cuff and other muscles
that control internal rotation are tight.

33. Down Dog Variation at the Wall

You are stretching the pectorals and the latissimus
dorsi. Stand far enough from a wall or rack so that
when you touch the wall your body gets into parallel
position to the ground. Move into this position by
pivoting at the hips and make sure that your spine is
straight all the time. When you are in this position,
move your chest forward and make a slight arch in your
upper back and stretch your lats and chest muscles. If
your hamstrings are tight, try bending at the knees.

34. Assisted Chest Stretch Variation

You are stretching the pectorals. Lie down on the floor
with your face down and your palms faced down. Your
partner needs to pull your hands back. You should feel
a stretch in your chest muscles.

IMPORTANT NOTE: Do not make this stretch if you have

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IMPORTANT NOTE: Do not make this stretch if you have

problems with your shoulders.
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