18 Pictures That Show You Exactly What Muscles You Are Stretching
Usually we think of stretching the muscles after exercise, so that they
don’t hurt afterwards. But the reality is that muscle stretching is
recommended every day, regardless of whether we have exercised or
not.
Stretching every day prevents the muscles from shortening and also helps
prevent injuries, since many times these are produced by lack of mobility.
It also promotes the elasticity and flexibility of the whole body and
reduces postural pain.
In addition, obviously, stretching is an exercise in itself and also
helps you stay in shape. If you want to start stretching your muscles,
these pictures can help you achieve it.
Below you will find 18 exercises for stretching the muscles.
1. Neck side muscles Stretch
Muscles highlighted: Sternocleidomastoid muscle and upper trapezius. In
the sitting position, straightening your back and helping with your left
arm, tilt your head to the left, trying to touch your ear with your
shoulder. Repeat the exercise in the opposite direction.
2. Neck front muscles Stretch
Muscles highlighted: Sternocleidomastoid muscle. Put your hands on your
hips, straighten your back and start gently tilting your head back. To
stretch was stronger, you can help yourself with your hands, putting your
hands on your forehead.
3. Pectoral muscles Stretch
Muscles highlighted: Pectoral muscles and lats. Stand straight, facing
the wall and, laying your right hand on it, slowly turn away from the
wall. Repeat with the other hand.
4. Camel pose
Muscles highlighted: Rectus Abdominus and External Obliques. These
stretch is best reserved for people who have good flexibility already. Sit
on your heels and place your hands behind you as you push your hips up and
forward. Avoiding putting too much pressure on your lumbar spine. If
you’ve neck problems don’t drop your head back.
5. Neck back muscles Stretch
Muscles highlighted:Trapezius Muscle. Start by standing with you feet
together. Keeping your spine long, slowly sit your hips back and round
your upper back, tucking your chin to your chest at the same time.
6. Shoulder side Stretch
Muscles Highlighted: Side Deltoid. Straighten your arm across your body,
and slightly press it with your other hand to intensify the stretch.
Repeat the exercise with the other hand.
7. Triangle Pose
Muscles Highlighted: Work your external obliques. Start with a wide
stance, your front foot straight ahead and your back foot at 90 degrees.
Place your hand on your front leg or the floor as you sit back into your
front hip, keeping your back straight.
8. Down Dog Variation At The Wall
Muscles Highlighted: Stretch your pectoralis and latissimus dorsi.
Position yourself far enough from a wall or rack so that as you touch the
wall your body becomes parallel to the ground. Move into this position by
hinging at the hips and keeping your spine straight.
Once in position, push your chest forward creating a slight arch in your
upper back, stretching your lats and chest muscles. Whenever you’ve tight
hamstrings try bending at the knees.
9. Leaning forward to one leg
Muscles Highlighted: Work the hamstrings. Begin these position with one
foot in front of the other. Bring your hands to your hips and while
keeping the back straight, begin to bend from the hips. Repeat the
exercise with your other foot in front.
10. Side bends with support
Muscles Highlighted: Abdominal external oblique muscles and lats. With
your spine long, slowly push your hips out to the side while keeping your
shoulders externally rotated. Repeat the exercise to the other side. Avoid
these stretch if you’ve lower back problems.
11. Glutes stretching
Muscles Highlighted: Work your glutes. Begin in a seated position slowly
pull your leg to your chest and externally rotate your hip while keeping
your spine straight. Repeat with the other leg.
12. Butterfly pose
Muscles Highlighted: Stretch highlights the adductors. Begin in a seated
position and bring the soles of your feet together and sit tall through
your sit bones. Progress this stretch by placing pressure on your knees
with your hands.
The closer your feet are to your body the more you’ll stretch your groin
muscles. Bring your feet farther from your hips and slowly round your
upper body to release your back muscles.
13. Sitting pigeon pose
Muscles Highlighted: Work your anterior tibialis. Begin by sitting with
your feet in front of you. Bring one hand behind you as you externally
rotate your hip and bring one foot above your knee. To increase the
stretch on your hip slowly lean forward, initiating the movement by
hinging at the hips. Repeat with your left leg.
14. Sitting forward bend
Muscles Highlighted: Work your posterior muscles, hamstrings, and calves.
Sit on the floor, and keep your legs straight and together. With your legs
pressed to the floor, slowly bend your upper body forward.
15. Spinal twist
Muscles Highlighted: Glutes and External Obliques. This is a great
stretch for those trying to manage Sciatic Pain. Lie down on the floor.
Bend your right knee, and move your leg to the left across your body.
Press slightly with your hand to intensify the stretch. Repeat with your
other leg.
16. Wide Forward Fold
Muscles highlighted: Abductor muscles and hamstrings. This is a great
exercise to open the hips, and stretch the abductors and hamstrings. Sit
down on the floor, and stretch your legs widely. Don’t bend your knees,
and keep your legs on the floor. Bend forward by sliding your arms over
your shins, and pull your upper body after them.
17. Child’s pose
Muscles Highlighted: Latissimus Dorsi. Get down on all fours, and slowly
move your hips backward, trying to touch the floor with your
forehead.
18. Hip Flexor Stretch
Muscles Highlighted: Psoas, iliacus, quadratus lumborum, and piriformis.
Begin in a half-kneeling position. As you slowly bring your right hip
forward you should begin to feel a stretch in the front of your hip. Grab
your back foot and squeeze your back glut to increase the stretch on your
Hip Flexors.
Do not forget to breathe normally and that stretching doesn’t cause any
pain. Hold each position for 10-30 seconds.
Share these stretching pictures with all your friends. They will thank you
later!
