1. Muscles that move the arm to the front deltoid muscle / ventral / m.

pectoral
is major. Function: Move the arm raised forward. A. Tension Cross your hands beh
ind your neck and hold it against her head. His companion exercises hold your el
bows while you are pressing them forward for 20 seconds.
B. Stretching Passive stretching, doing exercises mate pull your elbows back and
hold for about 20 seconds.
2. Pectoral muscles M. pectoralis major & minor, m. Coracobrachialis Function: M
ove the arm forward and into the shoulder joint to push them down and move the s
houlder forward. A. Tension With arms extended forward, press your hands against
each other (with or without the ball) as hard as possible for 20 seconds.
B. Stretch Extend your arms back and up, passively, and keep this position for 2
0 seconds. holding on to a network. Stretching also can be done with help from a
fellow exercises, which will hold their wrists.
The above two exercises can be done with a partner, tactically. Stand up and lea
n back in your companion. hands with each other, with arms outstretched to the s
ides. First try to push the arms forward with an active muscular tension. Then s
tretch your arms straight, separating a little from each other and hold hands. 3
. Pectoral muscles M. pectoralis major. Function: Move the arm forward (and insi
de) at the shoulder joint. A. Tension With arms extended forward, press your han
ds against each other (with or without the aid of a ball), as hard as possible f
or 20 seconds.
B. Stretch Stand facing the corner of a room. Place hands (or forearms) against
the walls and let your body fall forward. Press into the body so that you feel t
he tension in front of the chest cavity. Stay in this position for 20 seconds.
The strain "A" can be done in the same position in the corner as the stretch. Bu
t do not push the body so far. 4. Pectoral muscles M. pectoralis major m. great
round. Function: Move your arms forward and down from a raised position.
A. Tension Stand, with the body leaning forward, legs slightly apart and hands w
ell apart from each other, hold on to a bar or something similar. Press the hand
s and arms down, with the greatest strength possible, and try to push the bar do
wn for 20 seconds. Feel the tension in the pectoral muscles.
B. Press Stretch slowly down the trunk, holding the bar with his arms outstretch
ed for 20 seconds. Feel the stretch in the chest. You can make more fruitful the
stretch bending the knees slightly.
By varying the distance between your hands, you can exercise other parts of the
pectoral musculature. Placing his hands at different times, you also change the
area stretching. 5. The Big M Pectoralis Muscles. Pectoralis major. Function: Mo
ve the arm forward, the shoulder joint. A. Stretch Keep your forearm in the same
position "A" and firmly grounded. Rotate the trunk out and forward so the chest
is pushed as far as possible to the front. Feel the tension in the chest in fro
nt of the shoulders. Stay in this position for 20 seconds.
B. Tension Stand, lean on the side of a door stop and press your hand or forearm
against him, as hard as possible for 20 seconds.
Alternative: Instead of using the stop of a door, you can hold in a
bar, standing with his back to the bar, try to pull the bar as if to pluck it. D
o the same if you use a network. Changing the position of the arm up and down, y
ou can exercise different parts of the pectoral musculature. 6. Anterior Shoulde
r muscles M. subscapularis, m. pectoralis major / clavicular portion. Function:
Rotate the arm inwards at the shoulder joint. A. Tension Keep your elbow bent at
a right angle (90 degrees) with the arms touching the sides of the body. Press
your hands (with or without the ball) against each other, with the greatest poss
ible force, for about 20 seconds.
B. Stretch With the help of a fellow exercises, move your arms back, reaching th
e greatest possible distance. The upper arm remains close to the sides. Stay in
this position for 20 seconds.
This exercise can also be done by you alone in a corner of the house, stop at a
port or any other similar place. 8. Posterior Shoulder Muscles M. deltoid, dorsa
l surface (tri. latissimus dorsi, trapezius m.). Function: Move your arm back, w
hen this is raised at a right angle (90 degrees) in relation to the body,€elbow
also bent at right angles (90 degrees). A. Tension Pull an elbow across the ches
t toward the other shoulder. In this position, press the elbow with the other ha
nd, with the greatest possible force, forward and out, for 10-15 seconds.
B. Stretch Press the elbow, with the greatest possible force, with the other han
d, toward the other shoulder. Stay in this position for 10-15 seconds.
9. Posterior Muscles of the Arm and upper back muscles Side M.tríceps brachial p
ortion scapular m. latissimus dorsi, m. deltoid, m. great round. Function: Move
the arm forward and down, with the elbow raised.
A. Tension Stand facing a wall, and lift the elbow, keeping the forearm stretche
d behind the head. Press the elbow, with the greatest possible force against the
wall for 15 seconds. Alternative: You can also use your other hand as an elemen
t of resistance.
B. Stretch Bend your arm back and down toward the back, using his other hand to
press the elbow back and down. Stay in this position for 15 seconds, and feel th
e stretch on the back of the arm and upper chest.
10. Posterior Muscles of the Arm Muscles Posterior Shoulder M. latissimus dorsi,
m. deltoid, m. triceps. Function: Move the arm out and down from a raised posit
ion, and extend the elbows.
A. Tension Stand or sit with one elbow behind your neck. Try pulling the arm lat
erally against the resistance offered by the other hand. The easiest way to do t
his is by supporting the hand or arm assist against his neck. Stay in this posit
ion for 20 seconds.
B. Stretch Pull the arm (which was previously strained in the opposite direction
) back of the neck, as you can, using your other hand as an assistant. Stay in t
his position for 20 seconds.
Whole body leaning forward, you can do stretching exercises side (compare with t
he Year 52). 11. Muscles of Forearm Exterior (Extenders) M. extensor digitorum,
m. extensor digiti minimi, m. extensor carpi ulnaris, m. extensor carpi radialis
long & short, m. supinator. Function: Bend your wrist upward (extend). A. Press
the tension pulse which is slightly strained, as much as possible against the o
ther arm or against the edge of a table, bar or something similar for about 20 s
econds, keeping the elbow flexed at a right angle (90 degrees).
B. Stretch Three stages: 1) Bend your wrist down as you can. 2) Extend the elbow
, and 3) turn the forearm into the most you can. At this point, the fingers shou
ld be pointing to the sides (the east pose the waiter). Then, raise your arm in
front of your body and hold the three fingers with the other hand, pulling them
up and down, gently, toward the body, so that tension can be felt in the muscles
or external side forearm. Stay in this position for 20 seconds.
12. Muscles of Forearm Interior (Flexors) Mm. superficial & deep flexor of finge
rs, M. long flexor of thumb, Mm. & ulnar flexor carpi radialis. Function: Flex (
inside) the pulse of the hand and fingers. A. Tension Get on your knees. Turn yo
ur hands so your fingers point back and getting the thumbs extended outwards. Pr
ess your fingers down against the floor, and try to lift the body upward and bac
kward for about 20 seconds.
B. Stretch Keep knees and place your hands slightly ahead of the knees, toes tur
ned back and thumbs sideways. Move your body slightly backward until you feel te
nsion on the inside of the forearms (now facing forward). Stay in this position
for 20 seconds.
13. Muscles of Forearm Interior (Flexors) Mm. superficial & deep flexor of finge
rs, m. long flexor of thumb, Mm. & ulnar flexor carpi radialis. Function: Flex (
inside) the wrist and fingers. A. Tension Sit in a chair or stool and place your
hands on the seat, along the sides of your body, fingers pointing back and thum
bs nosed sideways. Press, as much as possible, fingers down and going forward, a
nd try to lift the body upward and backward for 20 seconds.
B. Stretch Keep the same position. Tighten firmly palms against the seat. Slowly
tilt your torso slightly back, arms outstretched. Feel the tension on the insid
e of the forearms. Stay in this position for 20 seconds.
14. Muscles of Forearm Interior (Flexors) Mm. superficial & deep flexor of finge
rs, Mm. long flexor of thumb, Mm. & radial flexor carpi ulnaris, Mm. palmaris lo
ngus. Function: Flexing the fingers and wrist (inside). A.€Join tensioning finge
rs of both hands and press them tightly against each other for 20 seconds. The p
alms should be slightly separated.
B. Stretch Press your palms against each other, and raise your elbows out and up
, with arms in front of your chest. Feel the stretch inside of the forearm and s
tay in this position for 20 seconds.
15. Muscles of Forearm Interior (Flexors) Mm. superficial & deep flexor of finge
rs, Mm. long flexor of thumb, Mm. & radial flexor carpi ulnaris, m. palmaris lon
gus. Function: Flexing the fingers and wrist. A. Tension Flex your wrist back an
d tighten your fingers forward, as you can, using your other hand as an element
of strength for 15 seconds.
B. Stretch Bend your wrist back, using his other hand to pull the fingers back a
nd up. Stay in this position for 15 seconds. Then do the same exercise with your
other hand.
17. Anterior thigh muscles and hip M. quadriceps femoris, m. iliopsoas. Function
: Flex your hip and extend the knee. A. Tension Stand on one leg and rest your h
and on any support. Bend the other leg back and grasp the ankle with your hand.
Press the lower leg down, as much as possible, against the resistance that the h
and exercises for 20-30 seconds.
B. Stretch Bend the knee and grasp the ankle with your hand. Pull the foot back
and up, as much as possible, so that the heels touch the buttocks and the tensio
n appearing in front of the thigh. Hold stretch for 20-30 seconds.
Therefore, stretching should be done, preferably with the help of the hand oppos
ite the leg being bent, which, passing behind his back, holding the foot and up
to touch the buttocks. Using the hand opposite the leg exercises, the knee is fl
exed at an angle more natural. 18. Previous Muscles of Hip and Thigh M. quadrice
ps femoris, M. iliac + m. = m. psoas major iliopsoas. Function: Flex your hip an
d extend the knee.
A. Tension Stand on one leg and with the other knee bent, the back foot on a cha
ir or bar. Press your foot down, as you can. Try to push the chair against the f
loor 20 to 30 seconds. The leg supporting your body should have the knee slightl
y bent.
B. Stretch Bend the knee and grasp the ankle with one hand. Move the foot back a
nd up until the heels touch the buttocks. You'll feel the tension and the anteri
or thigh. Hold stretch for 20-30 seconds.
19. Anterior thigh muscles M. Framework (ceps femoris. Function: Flex your hip a
nd extend the knee.
A. Tension Lie on your abdomen and hold your ankle with your hand. Press the ben
t leg, as much as possible, against the resistance exerted by hand for 20 to 30
seconds.
B. Stretch Pull the lower leg up and back with your hand until your buttocks tou
ch the ankle. Feel the tension in the anterior thigh and stay in this position f
or 20-30 seconds.
20. Previous Muscles of Hip and Thigh M. quadriceps femoris, m. iliopsoas. Funct
ion: Flex your hip and extend the knee.
A. Tension Get on your knees with ankles extended backwards. The toes should be
stretched back. Tilt your torso upright, back, and hold it in position where you
can feel the tension in the anterior thigh, for 20-30 seconds.
B. Stretch Bend the trunk a little further back and rest on the floor with hands
behind the body. Raise your hips as much as possible, and feel the tension in t
he prior art of the thigh. Stay in this position for 20-30 seconds.
This exercise is done with the bottom of the leg in extended position and theref
ore can be combined with exercises for the muscles that flex the joint standing
up (see Exercises 43 and 44). 21. Hamstrings (tendons) M.biceps femoris, m. semi
tendinosus, m. semimembranosus (d. grdcil, m. sartorius). Function: Extend (and
move inside) the hip and flex the knee joint. A. Tension Stand with one leg on a
bench or other similar object, and the knee extended. Keep the body and straigh
t, but slightly bend the other knee. Press your heel against the bank, as you ca
n, try and push it against the squeak by 20-30 seconds. Feel the tension in the
back of the thigh.
B. Stretch Bend your hips forward while keeping your back straight, which will b
e easier to do if you keep your head up and hands behind his back. Stretching is
most effective if you bend the leg more than the claims. Stay in this position
for 20-30 seconds.
This exercise can also be done with the leg raised at different heights,€using v
arious media such as a bench, chair, etc., until the height of hip. 22. Hamstrin
gs (tendons) M.bíceps femoris, m. semitendinosus, m. semimembranosus. Function:
Extend the hip (and move in) and flex the knee. A. Tension Get on your knees (on
e leg) and keep the other leg almost straight, extended forward with the heel ag
ainst the squeak. Press a leg-stretch, as much as possible against the floor for
20-30 seconds. If necessary, lean in with your other hand. Feel the tension in
the back of the thigh.
B. Stretch Lean your torso forward, on the leg straight, and keep the back stree
ts. If you prefer, put the awards on the back. Feel the stretch on the back of t
he thigh. Stay in this position for 20-30 seconds.
23. Hamstrings (tendons) M. biceps femoris, m. semitendinosus, m. semimembranosu
s, m. gluteus mdximo. Function: Extend the hip (and move in) and flex the knee.
A. Tighten your knees, tilt your torso forward, in order to obtain a maximum vol
tage of the hamstrings. Hold this position for 20-30 seconds. You keep the balan
ce with the help of his fellow exercises, which will hold their feet on the floo
r or putting them under a heavy piece of furniture, or something similar.
B. Stretch Sit with legs extended forward and your knees slightly bent. Extend t
he arms forward and, if you prefer, hold the calves. Keep your back straight as
well! Feel the stretch on the back of your thighs and stay in this position for
20-30 seconds.
24.Músculos back of the thighs (hamstrings) M. biceps femoris, m. semitendinosus
, m. semimembranosus, m. gluteus maximus. Function: Extend hip and flex the knee
. A. Tension Sit on the floor with legs extended forward, leaning on his hands p
laced behind your body. Put one leg on the shoulder of fellow d exercises and pr
ess it down tightly, for 20 30 seconds.
B. Stretch Your mate will create a passive stretching exercises, lifting your le
g slightly and pushing it upward. At the same time, her partner push your knee d
own to keep it straight. Feel the stretch on the back of the thigh and stay in t
his position for 20-30 seconds.
25.Músculos back of the thighs (hamstrings) Method of antagonists M.bíceps femor
is, m. semitendinosus, m. semimembranosus. Function: Extend the hip (and move in
) and flex the knee.
A. Tighten Tighten the muscles of the knee in front of the thighs, flexing the k
nees, without support, and keep this position for 20-30 seconds (the skiing posi
tion).
B. Stretch passively stretch the muscles of the posterior thigh, bending the tru
nk and arms forward and down. You can hold the lower legs at the lowest possible
. This will facilitate you to keep your back straight.
Alternative: The exercise of stretching can also be done in a sitting position,
as shown in Exercise 23. 26. Hamstrings, lower back muscles and buttock muscles
M.bíceps femoris, m. semitendinosus, m. Semimembranosus, M. gluteus maximus m. a
dductor magno.Função: Extend the hip. A. Tension Lie on your back, standing with
his head resting on the ground. Bend one leg and hold your knees with hands cla
sped. Press the knee down, as much as possible, against the resistance of the ha
nds for 20 to 30 seconds.
B. Stretch Pull the bent leg up, closest to the head, with the aid of hands clas
ped together. Keep your back straight and head on the floor. Stay in this positi
on for 20-30 seconds.
Variation: You can modify this exercise by turning the bent leg to the opposite
side of the chest. 27. Muscles anterior, posterior and outer thigh and buttock m
uscles M. biceps femoris, long portion m. semitendinosus, m. semimembranosus, m
gluteus maximum, average & minimum m. tensor fascia lata. Function: Extend the h
ip, gird4o inside and move it out. A. Tension Sit on the floor, preferably leani
ng on some support, and bend one leg at an angle pair up against his chest. Hold
the ankle with one hand. With the other, hold the knee. Extend other leg straig
ht forward. Press firmly, down, knee and lower leg that is flexed against resist
ance exerted by the hands for 20 seconds.
B. Stretch Pull the leg up against the chest with both hands, and stay in this p
osition for 20 seconds. Take care that your knee does not receive any pressure.
The tension will be felt on the back of the thigh.
If the stretch is not properly seated sense, this exercise can be done lying dow
n (see Exercise 28).€28. Muscles anterior, posterior and outer thigh and buttock
muscles M. biceps femoris, m. semitendinosus, m. semimembranosus, m. gluteus ma
ximum, average & minimum m. tensor fascia lata. Function: Extend the hip, turn i
t inside and move it out. A. Tension Lie on your back and bring the bent leg up
against his chest. Hold the ankle with one hand and the knee with the other. Pre
ss the leg down and out against the resistance offered by the hands for 20 secon
ds. Keep the other leg straight. -
B. Stretch Pull the leg up against his chest, as you can, and keep this position
for 20 seconds with the leg more or less across the chest. The other leg should
be taut, straight into the ground.
No force or pressure should be exerted on the knee. The tension will be felt on
the back of the thigh. 29. Muscles of Foreign Hip M.tensor fdscia tin m. Medium
& glutes least m. twins sup. & Inf., M. piriformis m. quadratus femoris, m. obtu
rator int. & Ext. Function: Push your hip out. A. Tension Lie on your back and b
end one leg at 90 degrees. Press the thigh out, all you can for 20 seconds, usin
g both hands or a wall as an element of resistance. Keep your feet and ankles re
laxed.
B. Let lengthen the leg up leg stretched on the floor, using the opposite hand.
Stay in this position for 20 seconds, with shoulders touching the ground, The ot
her arm should be extended laterally and the head turned to hand out.
30. Foreign Hip Muscles and Muscles of the Buttocks M. tensor fascia lata, m. sa
rtorius, m. piriformis m. twins sup. & Inf., M. Obturator int., M. glutes & mini
mum average. Function: Move your hips out and Giral out. "Stretching the desk."
This exercise should be done after stretching the groin (see Exercises 3 1-35).
A. Tension Lie on your back and put your hands behind your neck. Bend your knees
and put one leg over the other (position crossing the legs). The leg should be
facing down a little further in and down. Press, as much as possible, the lower
leg up and out for 20 seconds, against the resistance exerted by the leg up.
B. Stretch Force's leg down against the floor and let the weight of the leg that
is on top fall on the lower leg. The tension should be felt on the outside of t
he hip. Stay in this position for 20-30 seconds.
31. Muscles of the groin, inner thigh (the Adducts) M. long & short adductors, m
. adductor magnus, m. gracilis, m. pectineus. Function: Moving into the hip (fle
x and rotate out). "Stretching the tailor." A. Tension Sit on the floor with the
m. knees bent and feet to move back toward the buttocks. Keep your knees apart h
olding the ankles, or putting a ball between your knees or forearms crossed stra
ight (as shown). Press the knees, as you can, against one another, for 20-30 sec
onds.
B. Stretch Push your heels toward your buttocks, pulling her ankles. Gently push
your knees to the sides with your elbows, as you can. Flex the trunk forward an
d hold the stretch for 20-30 seconds. tension will be felt in the inner thighs.
32. Muscles of the groin, inner thigh (the Adducts) M. long & short adductors, m
. adductor magnus, m. gracilis, m. pectineus. Function: Moving into the hip (fle
x and rotate out).
A. Tension Stand, open your legs and, if possible, lean on a bar, table or chair
. Tense your inner thighs, pressing the inside of your feet down and inside, all
you can for 20-30 seconds.
B. Stretch Do your feet slip out sideways, and stop at the extreme position to a
chieve, for 20-30 seconds.
This extreme position, another similar movement can be done, moving his feet a l
ittle more out, as in Exercise 31. 33. Muscles of the groin, inner thigh (the Ad
ducts) M. long & short adductors, m. adductor magnus, m. gracilis, m. pectineus.
Function: Moving into the hip (flex and rotate out). A. Tension Lie on your bac
k with legs raised straight up against the wall. Press your legs together, as mu
ch as possible with, for example, hands between his knees, for 20-30 seconds. Ti
p: The starting position is easily achieved by placing the buttocks in 10 or 15
cm from the wall, legs to one side. Then, lift your legs. Use a non-slip surface
.
B. Open Stretch your legs slowly as you can. Stay passively, with legs straight
and heels against the wall for 20-30 seconds. The wall, which serves to support,
€helps maintain the stretch for a longer time and in a stable position and relax
ed.
34. Muscles of the groin, inner thigh (the Adducts)
M. Adductor long & short, m. adductor magnus, m. Railing, m. pectineus. Function
: Moving into the hip (flex and rotate out). A. Tension Stand up, lean on one le
g and hold the other leg stretched to the side with the heel on top of a bank, a
high chair or other similar object. Press your heel down as much as possible, a
nd try to push the bank into the ground for 20-30 seconds. Keep the torso and th
e leg that holds the front facing. You can lean with the opposite hand on the wa
ll at the back of a chair etc.. B. Stretch Bend your torso slowly to the side of
the raised leg and remains in this position for 20-30 seconds. To increase the
effect of stretching, you can slightly bend the knee of the leg that supports it
.
35. Muscles of the groin, inner thigh (the Adducts) M. long & short adductors, m
. adductor magnus, m. gracilis, m. pectíneo.Função: Moving into the hip (flex an
d rotate out). A. Tension Stand with one leg bent at an angle almost meto (90 de
grees) and the other leg straight, straight, to one side. Press as much as possi
ble the leg straight into the ground for 20-30 seconds and feel the tension in t
he inner thigh. The bent leg can serve as support for hands. Alternative: This p
art of the exercise can also be done on our knees with hands resting against a w
all, chair or other similar object.
B. Make lengthen the leg which is stretched to the side slipping more and / or f
lex over the leg that supports your body. Keep your back straight. Feel the tens
ion in the inner thigh. hold for 20-30 seconds.
37. Hip flexors
M. iliopsoas, m. quadriceps. Function: Flex your hip and extend the knee. A. Ten
sion Stand, place one foot on a bench or chair and place your hands on the knee
of the leg. Press the foot of the leg that supports your body forward and down f
or 20-30 seconds.
B. Stretch Push your hips forward as you can, keeping your feet in the same posi
tion "A". Feel the tension in the groin / hip. Stay in this position for 20-30 s
econds.
39. Calf muscles M. + m. gastrocnemius soleus, m. peroneal long & short, m. tibi
alis posterior m. flexor digitorum longus, m. hallucis longus. Function: Flex (d
own) air all joints of the foot and ankle. A. Tension Stand, stand on tiptoes as
high as possible for 20-30 seconds. Support yourself with your hand on the wall
, for example, to maintain balance. For best results, push hands, in the opposit
e direction, with raised arms against the wall, door, bar etc..
B. Stretch Stand with feet together, bend your torso straight forward against a
wall, tree, etc.. Look rely on that support, leaning as much as possible, so tha
t the tension is felt in the calf. Stay in this position for 20-30 seconds.
40. Calf muscles
M. gastrocnemius m. soleus, m. posterior tibial (plantar o. M.). Function: Flex
(down) the ankle. A. Tension Stand, facing a wall or bar that is at the height o
f your chest, put one foot back, 60 cm away from support. Tilt the body, straigh
t, slightly forward, and stretch the back leg until you feel slight tension in h
is calf. Press, as much as possible, toes against the floor, for 20-30 seconds.
You can also stay at the tip of the foot is stretched back, while lifting the fr
ont foot. B. Stretch Bend the body forward and move your hips forward as well, m
aking the rear leg stretch more. Feel the stretch in the calf and stay in this p
osition for 20 to 30 / 2
41. Calf muscle and Achilles tendon with the knee flexed M. soleus, m. fibular l
ong & short, m. flexor digitorum longus, m. flexor hallucis longus, m. posterior
tibial. Function: Flex (down) the foot and ankle. A. Tension Bend in the positi
on of "floor" against a bar, wall or tree, with the back leg bent and the foot 6
0 cm away from support. Press the toes against the floor, with the greatest poss
ible force, for 20-30 seconds.
B. Stretch Bend the hip and flex the knee of the back leg forward, so that the s
tretch is felt on the bottom of the calf. Keep your heel on the floor for 20-30
seconds.
Alternative: The "Stretching the Achilles' can also be done on our knees with a
leg at a time and the other extended ankle against the floor, blushing toes poin
ted backward. Flex the leg forward and, with the sole of his foot on the floor,€
lift the heel one or two centimeters from the ground. Then move the leg forward
in a smooth motion, so that the stretch is felt in the Achilles tendon. Stay in
this position for at least 15 seconds with his hands resting on the floor in fro
nt of the body. 42. Calf muscles - the Method of Antagonists M. triceps of the c
alf, m. tibialis posterior m. fibular long & short, m. flexor digitorum longus,
m. flexor hallucis longus. Function: Flex (down) the ankle and metatarsal joints
of the toes. A. Tighten Tighten the extensor muscles of the foot (which have th
e opposite effect to the calf muscles), with the greatest possible force against
a resistance, for example, standing on her heels and raising the fingers as muc
h as possible, using preferably a heavy piece of furniture or a bar as resistanc
e.
B. Stretch Stretch passively sitting at the heels and toes touching the ground f
or 20-30 seconds.
43. Previous muscles of the lower leg M. tibialis anterior, m.. extensor digitor
um longus, m.. extensor hallucis longus. Function: Flex upward (extend) and the
ankle joints of the toes. A. Tighten Tighten the extensor muscles (which have an
effect contrary to the calf muscles), with the greatest possible force against
a resistance, for example, standing on her heels and raising of as much as possi
ble, using, preferably, a moving heavy or a bar as resistance.
B. Stretch Sit on your heels with your toes straight back. Stay in this position
for 20-30 seconds. Exercise can be more effective if you inc1inar the body behi
nd.
Tip: This exercise could be combined, preferably with Exercise for the hip flexo
r muscles and anterior thigh. 44. Flexors of the Toes Superior (Extenders) M. ex
tensor digitorum longus, m. Extender over hdlux, m. ass finger extensor, m. exte
nsor hallucis brevis, m. tibialis anterior. Function: Flex upward (extend) the j
oints of the toes. A. Tension Sitting, place one leg, I angle on the thigh of th
e other leg the foot a little inside. Hold the top of the finger press them up,
with the greatest possible force, for 20-30 seconds, using the hand as an elemen
t of resistance.
B. Stretch With the hand, bend the toes down, as you can. Thus the ankle will al
so be lengthened. Stay in this position for 26-30 seconds.
45. Flexors of the Toes Lower M. long & short flexor of toes, m. & flexor halluc
is brevis, mm. lumbrical. Function: Flex (down) the metatarsal joints of the bas
ic joints of the toes (MTP) and the joints of the toes (PJP, DIP).
A. Tension Sit with one leg on the thigh angle of the other leg. Press your toes
down as strongly as possible, using the same side as the premium element of res
istance. The ankle is in an upward angle. Stay in this position for 20-30 second
s.
B. Stretch Move the toes passively up, all you can, pulling all the fingers upwa
rd, with his hand. The ankle also will be at the top angle. Stay in this positio
n for 20-30 seconds.
46. Deep muscles of the back extenders Mm. erector spinae = m iliocostalis cervi
cal, thoracic & lumbar + m. long neck, chest & head + m. semi-spinal head, Mm. i
nterspinous, m. cord. Function: Extend your back and bend the spine backwards. A
. Tension Stand with your lower back supported against a wall and lean your tors
o slightly forward and keep knees slightly bent. Clasp your hands behind your ne
ck and press with force, back to back, using hands for example, the wall, as an
element of strength for 20 seconds
B. Stretch Bend your back to the front (with the help of premiums) and feel the
tension along the spine dorsal.Fique this position for 20-30 seconds.
Alternative: This exercise can also be done in the sitting position with knees b
ent, head between his knees.
47. Back Extenders MúscuIos of Mm. erector trunk, m. trapeze. Function: Extend y
our back and bend the spine backwards. A. Tension "Position of row": Sit down an
d hold the seat of the chair, bench etc.. Slowly lean back and try, as hard as p
ossible, move the seat back under his body for 20-30 seconds.
B. Stretch Bend slowly forward and downward from the waist. Stay position for 20
-30 seconds.
48. Deep muscles of the back extensor region Mm. erector spinae. Function: Exten
d your back and bend the spine backwards. A. Tension Lie on your back,€and lift
your knees, flexing them, place your hands under them. Press the buttocks agains
t the floor and press the knees down, as much as possible against the resistance
offered by the hands, for about 20 seconds.
B. Stretch Pull your knees up, as you can, against his chin, and stay in this po
sition for 20 seconds
49. Neck Muscles Mm. iliocostalis neck. m. over the head & neck. m. half of the
i-cord, cervical & thoracic Mm. = mm deep neck. straight back - bigger & head +
mm. oblique top & bottom of cqbeça, interspinous mm, m. cervical multifidus, m.
splenium of the head & neck. Function: Bend your head back. A. Tension Clasp you
r hands behind your neck and press his head, as much as possible against the res
istance offered by the hands for 20 seconds.
B. Stretch Tilt your head forward and press it down with your hands, carefully,
so that touches the chest. Feel the stretch in the neck and stay in this positio
n for 20 seconds.
50. Upper back muscles and Neck Mm. erector spinae, Mm. deep neck, M. Head & nec
k splenius, M. transverse-cord. Functions: Flexing the head and neck back. A. Te
nsion Lie on your back with knees bent and hands behind the neck. Raise your hea
d and lightly press it, the more you can, back against the hands for 20 seconds.
B. Stretch Pull the head up and for you with the help of hands clasped in the na
pe, so that the stretch is felt in the muscles of the neck and part of the back.
Stay in this position about 20 seconds.
51. Lateral Neck Muscles M. scalenus anterior, middle & later. M. Head & neck sp
lenius, M. right side of the head, M. Head & cervical spine, M. semi-Head & cerv
ical spine, Mm. intertransverse. Function: Flexing the neck to the sides. A. Ten
sion Tilt your head slightly to the side and then press it toward the opposite s
houlder. A hand placed on his head will be the resistance. The tension must be m
aintained for 20 seconds or so.
B. Stretch With the hand, pull your head to the flexed position, as you can, car
efully. Feel the stretch and stay in this position, for approximately 20 seconds
.
52. Muscles of the Body Side M. thoracic spine, M. external & internal oblique a
bdominal, M. quadratus lumborum (m. triceps brachii). Function: Flexing the uppe
r and lower sides of the spine.
A. Tension Stand sideways to the wall, feet apart. Raise your arm close to the w
all as high as you can and press the back of the hand and braçopor 10 or 15 seco
nds, against the wall.
B. Stretch Lean gently to the side from the waist, keeping your arm straight up
and over your head. Place your other hand on her hip to support themselves, and
hold the stretch, when you can feel it for 10 or 15 seconds. The tension will be
felt at the side of the body. Breathe when you're stretching. Note: Exit the st
retch slowly, without sudden movements. 53. Abdominal Muscles M. rectus abdomini
s huvudsakligen, dessutom, m. external & internal oblique abdominal, m. psoas ma
jor & minor. Function: Flex (forwards) the chest and lower back. A. Tighten Tigh
ten the abdominal muscles by lying on your back and lifting the body to an angle
of 30 us from the ground. Stop and stay in this position for 20-30 seconds. Kee
p your hands on the thighs and knees slightly bent.
B. Stretch Bend your torso back, preferably on a support for your back, table et
c..) Placed about 10 inches above the navel. If not any of these media, place yo
ur hands on a wall behind you. and in this position for 20-30 seconds.
54. The lats (Tendons)
Iliotibial tract, m. tensor fascia lata, mm. Gluteus medius & least m. piriformi
s fascia
glútea.Função: Move your leg out at the hip.
A. Tension Stand, lean on a wall or another object high and stable. lean, with a
n outstretched arm to be exercised. Slightly bend the other leg (front) and put
the leg (back) leg behind the claims and position aside. Press the outside of th
e foot against the ground for 10-15 seconds.
B. Stretch Relax and put your other arm around his waist. Flex the hip to the si
de toward the wall / support and lean on the position of the stretch, with the s
upport arm stretched. The side that will be exercised will form a "C" reversed.
Feel the stretch in the hip and outer thigh Stay in this position for 20 seconds