36 Pictures To See Which Muscle You'Re Stretching Make Your Life Healthier

1/18/2016
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36 Pictures To See Which Muscle

Youre Stretching
Posted by Make Your Life Healthier on January 15, 2016 under Beauty, Bodybuilding
& Fitness, Health, Recipes
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You should all

know that
you need to
stretch,
whether you
are a chronic
1,750
999
1,750
sitter, a
weekend
46%
44%
warrior, or a
daily
exerciser.
Stretching
helps your
3,200
7,361
2,080
blood reach
your muscles
and your
joints move
through their full range of motion, but it also improves your posture and
athletic performance and reduces the risk of injuries and pain.
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How do you know which muscles you are actually stretching or if you are
performing each stretch the right way while you do yoga or the flexibility
routine?
Well, here is a little knowledge on the topic, and having this in your back
pocket, you can opt for the best stretches that best fit your goals. In case
you start feeling pain, and not the regular, good pain, but the stretchy
http://makeyourlifehealthier.com/36picturestoseewhichmuscleyourestretching/
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one when you know that something does not feel right, you should
pinpoint the muscle that gives you the trouble and change the technique
you have been using in order to avoid getting injured.
These stretches should be felt in the belly of your muscle. However, you
should not feel pressure or strain in your joints, and if you do, it means
that you are pushing too far. During the stretching, concentrate on your
breathing and make sure these movements are as natural as possible.
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Stop thinking about the time you are holding the stretch, but instead,
start concentrating on feeling your muscles relaxing and returning to
their natural, resting length. This may take about five to thirty seconds. If
a stretch does not feel like it is doing something for your body muscles,
change it and try another one.
The beautiful illustrations we present you are made by Vicky Timon, a
yoga expert and author of Encyclopedia of Pilates Exercises, and James
Kilgallon, CSCS, creator of Mazios Body Maintenance Program,
contributed by giving the expert commentary.
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1. Camel Pose
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Muscles emphasized: Rectus Abdominus and External Obliques. This

stretch is though most appropriate for people who already have a good
flexibility. Sitting on your heels, put your hands behind you, pushing your
hips up and forward. Do not put too much pressure on your lumbar
spine. Also, in case you have problems with your neck, do not drop your
head back.
2. Wide Forward Fold

Muscles emphasized: adductors. This exercise is great for stretching the
adductors and the hamstrings, and you just need to open the hips. Start
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 beginner, you
might not be able to reach your feet, so then you will need to use a belt
or a towel. This stretch can also be performed while you lye on your back
and push your legs up the wall.
3. Frog Pose
Muscles emphasized: adductors. This stretch for your groins can put
pressure on your knees as well, 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

Muscles emphasized: adductors. Begin by putting your both feet forward
in a wide stance, 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 your
right foot maintains flat on the ground.
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5. Butterfly Stretch
Muscles emphasized: adductors. Sitting, bring the soles of your feet
together and sit tall through your sit bones. Develop this stretch by
putting pressure on your knees, using your hands. If you want to stretch
your groin muscles better, hold your feet closer to your body. Now,
make sure your feet are far from your hips and slowly round your upper
body to loose your back muscles.
6. Forearm Extensor Stretch

Muscles emphasized: Forearm extensor. Pack your shoulders and your
back down and rotate the shoulder towards outside in order to get into
the optimal position to stretch the forearm muscle. After you have
managed to bring your body into this position, put pressure on your
other hand to start the stretch. You can develop this stretch by touching
the tips of your fingers together in the shape of a tea cup.
7. Lateral Side Flexion of the Neck

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Muscles emphasized: sternocleidomastoid SCM. Prolong your neck as

much as possible and slowly drop your ear to your shoulder, ensuring
that you are not collapsing your cervical spine. This stretch can be
further developed and advanced by sitting on a chair and holding onto
the bottom of the seat. This is going to make the tension down your arm
and neck consistent, and thus it will let you target the upper traps.
8. Neck Rotation Stretch

Muscles emphasized: sternocleidomastoid SCM. Begin by rotating your
neck in a slow manner, while keeping your chin a bit elevated to isolate
the SCM. For a deeper stretch, you will need to put pressure with the
opposite hand from the direction that you are rotating.
9. Neck Extension Stretch

Muscles emphasized: sternocleidomastoid SCM. Begin by putting your
hands on your hips, and in meantime, keep your spine long start to tilt
your head back, ensuring that you are not collapsing your cervical spine.
10. Lateral Side Flexion of the Neck with Hand

Assistance
Muscles emphasized: sternocleidomastoid SCM and upper trapezius.
Prolong your neck as much as possible while you slowly drop your ear to
your shoulder. While you do this, make sure you are not collapsing your
cervical spine. Advance this stretch by sitting on a chair and grabbing the
bottom of its seat. In this way, you will create consistent tension down
the arm and the neck, and it will let you target the upper traps.
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11. Half Kneeling Quad / Hip Flexor Stretch

Muscles emphasized: psoas and quadriceps. Begin in the position of
half-kneeling. Then you should bring forward the right hip, and you
should also start feeling a stretch in the front of your hip while you do
that. Take your back foot and squeeze your back glute in order to add to
the stretch on your hip flexors.
12. Forearm Extensor Stretch

Muscles emphasized: forearm extensor. Begin by packing your shoulder
and your back down. Next, rotate your shoulder towards outside to get
into the optimal position to stretch the forearm muscle. When you have
come into this position put pressure on your opposing hand to start the
stretch. You can advance this stretch by touching the tips of your fingers
together in the shape of a tea cup.
13. Lateral Shoulder Stretch

Muscles emphasized: side deltoid. With your arms across your body, put
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pressure on your arm to add to the stretch on your shoulder.
14. Standing Assisted Neck Flexion Stretch

Muscles emphasized: trapezius muscle. Stand on the ground with your
feet together. Make sure your spine is prolonged 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

Muscles emphasized: latissimus dorsi. Begin by taking a firm grip on a
bar and slowly lifting your feet off the ground. The stretch needs to be
felt in your chest and lats. In case you have totally taken your feet off the
ground, you will feel traction in your lumbar spine. If you have recently
undergone a shoulder injury or you have impingement of the shoulder,
do not perform this stretch.
16. Lat Stretch at the Wall

Muscles emphasized: latissimus dorsi. Put your both hands on the
corner of a wall or post. Maintaining your spine prolonged, push your
hips out to the side in a slow manner. If you have problems with your
lower back, do not perform this stretch.
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88%
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53%
3,200
40%
1,657
235
44%
2,313
52%
470
1,550
70%
1,488
44%
2,556
44%
1,900
87%
1,750
589
2,080
46%
7,361
17. Childs Pose

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Muscles emphasized: 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, you
should 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

Muscles emphasized: soleus and gastrocnemius. This stretch can be
performed on a rack or on the edge of a stair step. Rotate your ankles a
bit towards inside and outside to actively stretch your calf muscles.
19. Front Split

Muscles emphasized: psoas and hamstring. This stretch is not suitable
for beginners, as it is kind of advanced, and it should be performed with
caution, especially if you have any hip problems. Begin in a position of
kneeling lunge. It can also be beneficial if you have the support of a chair
while your hip flexors and hamstrings release.
20. Seated Forward Fold / Seated Toe Touch

Muscles emphasized: hamstrings and 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 your spine is as straight as possible,
especially if you have back problems. This stretch can also be done lying
down on the back, with your feet up the wall.
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21. Single Led Forward Bend

Muscles emphasized: hamstrings. Begin by having your feet positioned
one in front of the other. Keeping your back straight, bring your hands to
your hips and start bending from the hips.
22. Deep Squat

Muscles emphasized: glutes. This movement has general impact on all
areas of your body. If you have problems with your knees, or if you
cannot keep your heels on the ground, perform your squat before
proceeding. Begin 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 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. This stretch can also be performed lying on the back with the
feet against a wall.
23. Seated Half King Pigeon Pose

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Muscles emphasized: glutes. Begin in a seated position and gradually

pull your leg to your chest and rotate your hip towards outside, while
keeping your spine straight. This stretch should be felt in the glute.
24. Standing Calf Stretch at the Wall

Muscles emphasized: soleus and gastrocnemius. Initiate in the lunge
position, having the back of your foot a bit turned out. Gradually bring
the back of your heel to the floor to stretch your calf muscles.
25. Lateral Flexion at the Wall

Muscles emphasized: external obliques. Keep your spine prolonged and
slowly push your hips outside. If you have troubles with your lower back,
do not perform this stretch.
26. Supine Twist

Muscles emphasized: glutes and external obliques. This stretch is
especially good and beneficial for people who suffer from sciatica pain
and try to get rid of it. Begin by lying flat on your back and then bring
one leg across your body, and gradually rotate your gaze and upper
body in the opposite direction. Whats important about this stretch is the
fact 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.
If this stretch is too hard for you, stack both of your knees on top of each
other, and when you are positioned this way you will feel more stretch
on the upper spine when the knees are higher, and more stretch on the
lumbar spine when the knees are lower.
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27. Lateral Flexion with a Dowel

Muscles emphasized: external obliques and latissimus dorsi. Keeping
your spine long, gradually push your hips out to the side while keeping
your shoulders rotated outwardly. In case you have problems with your
lower back, do not perform this stretch.
28. Triangle Pose

Muscles emphasized: external obliques. Begin 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 maintain your look on the hand that it is in the air.
29. Chest Stretch at the Wall

Muscles emphasized: pectorals. For starters, face the wall with your
thumb up. Gradually rotate away from the wall in order to stretch your
chest muscle. This stretch should be felt in the belly of the muscle, but
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be careful not to stretch too far, as it will result in a pain in the shoulder
joint.
30. Assisted Chest Stretch

Muscles emphasized: chest and latissimus dorsi. Begin by lying down on
the floor and holding your palms faced up. Your partner should be
seated in a deep squat and hold your hands, thus, you are supposed to
feel a stretch in your chest and lats. The stretch should also cause some
traction in your spine. If you have shoulder impingement, do not
perform this stretch.
31. Seated half Pigeon Variation

Muscles emphasized: anterior tibialis. Begin by sitting 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 add to the
stretch on your hip, gradually lean forwardly and start the movement by
hinging at the hips.
32. Supine Shoulder External Rotation Stretch

Muscles emphasized: subscapularis. Begin by lying flat on your back.
Then, place your arm straight out to the side with your elbow at an angle
of 90 degrees. Next, gradually bring the back of your hand to the floor. If
you cannot 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.
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33. Down Dog Variation at the Wall

Muscles emphasized: pectorals and 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 your spine is straight all the time. Once 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

Muscles emphasized: pectorals. Lye down on the floor with your face
down and your palms faced down. Your partner should pull your hands
back and you should feel a deep stretch in your chest muscles. In case
you have a shoulder impingement, do not perform this stretch.
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36 Pictures To See Which Muscle You'Re Stretching Make Your Life Healthier

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36 Pictures To See Which Muscle

You should all

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Muscles emphasized: Rectus Abdominus and External Obliques. This

2. Wide Forward Fold

4. Wide Side Lunge Pose

6. Forearm Extensor Stretch

7. Lateral Side Flexion of the Neck

Muscles emphasized: sternocleidomastoid SCM. Prolong your neck as

8. Neck Rotation Stretch

9. Neck Extension Stretch

10. Lateral Side Flexion of the Neck with Hand

11. Half Kneeling Quad / Hip Flexor Stretch

12. Forearm Extensor Stretch

13. Lateral Shoulder Stretch

pressure on your arm to add to the stretch on your shoulder.

14. Standing Assisted Neck Flexion Stretch

15. Lat Stretch with Spinal Traction

16. Lat Stretch at the Wall

17. Childs Pose

Muscles emphasized: latissimus dorsi. Being on the ground with your

18. Standing Calf Stretch

19. Front Split

20. Seated Forward Fold / Seated Toe Touch

21. Single Led Forward Bend

22. Deep Squat

23. Seated Half King Pigeon Pose

Muscles emphasized: glutes. Begin in a seated position and gradually

24. Standing Calf Stretch at the Wall

25. Lateral Flexion at the Wall

26. Supine Twist

27. Lateral Flexion with a Dowel

28. Triangle Pose

29. Chest Stretch at the Wall

30. Assisted Chest Stretch

31. Seated half Pigeon Variation

32. Supine Shoulder External Rotation Stretch

33. Down Dog Variation at the Wall

34. Assisted Chest Stretch Variation

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