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bYbG | January 14, 2016 | BODY BUILDING & FITNESS | 105 Comments

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It doesnt matterif
youre a chronic sitter,
Bethefirstofyourfriendstolikethis
a daily exerciser, or a
weekend warrior, most
understand the
benefits of stretching. BeYoungBe
It sends blood stream Green
toyour muscles and
offers your joints Search the site
assistance in moving
through their full
scope of movement.
CATEGORIES
Stretching enhances BEAUTY TIPS

your stance and athletic execution while reducing your risk of pain and BODY BUILDING & FITNESS
injury. Diet & Weight Loss

Howeverwhen you do yoga or a flexibility routine, do you know which Food Advices
muscles youre actually stretching? Or whether youre performing each health news
stretch correctly? HEALTHY ADVICE
With this knowledge, you can pick the best stretches for your specific
Pilates
goals. Furthermore, if you ever feel pain and I dont mean stretchy
RECIPES
sort of pain, but the Whoa, something doesnt feel right sort of agony
TIPS AND TRICKS
you can pinpoint the muscle giving you problems and modify your
stretch to avoid injury. VEGAN FRIENDLY
VIDEO
If you feel pressure or strain on your joints, you are pushing too much,
Yoga
so you should only feel these stretches in the belly of the muscle. As you
YOU CURIOUS?
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12/2/2017 36PicturesToSeeWhichMuscleYoureStretchingBeYoungBeGreen

stretch, focus on your breathing and move through the movements as


naturally as possible. February 2017

Dont worry about how long youre stretching, focus on feeling how
M T W T F S S
your muscles relax and getting them back to their natural, resting
lengths, which takes 5 to30 secondsfor each muscle. If youthinkthat 1 2 3 4 5
you didnt get anywhere with a specific stretch, try a different position.
6 7 8 9 10 11 12
These illustrations were created by Vicky Timn, a yoga expert and
13 14 15 16 17 18 19
author of Encyclopedia of Pilates Exercises, and James Kilgallon, CSCS,
creator of MazlosBody Maintenance Program. 20 21 22 23 24 25 26

27 28

Dec

1. Camel Pose

Muscles Targeted: Rectus Abdominus and External Obliques. This


stretch is reserved for people whoalready have good flexibility. Sit on
your heels and place your hands behind you and push your hips up and
forward.Avoidputting too much pressure onthelumbar spine.If you
have problems with your neck dont drop your head back.

2. Wide Forward Fold

Muscles Targeted: Adductors.This is agoodexercise to open the hips,


and stretch the adductors and hamstrings. Keep yourkneesbent and
leave your spinestraight. Whenyour musclesstartto release you can
straighten your legs, round out your back and reach for your feet. Pull
on the bottom of the balls of your feet to release the calf muscles. If
you cant reach your feet you can use a belt or towel.Also you can do
this stretch lying on your back with your feet up the wall.

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3. Frog Pose

Muscles Targeted: Adductors.This is a deep groin stretch that can place


pressure on yourkneesso its good to be on a soft surface. Start with
resting on your hands andkneesand slowly bring your kneeswider until
you feel a good stretch in your groin muscles. You can feel minor
variations in the stretch as you push your hips back and forward.

4. Wide Side Lunge Pose

Muscles Targeted: Adductors.Start with your feet forward in a wide


stance and put your legs as straightas possible. Slowly walk your hands
to your right foot while bending your right knee and rotating your left
toes up to the ceiling, sittinginto your right hip. Keep your right foot flat
on the ground.

5. Butterfly Stretch

Muscles Targeted: Adductors.Start 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

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12/2/2017 36PicturesToSeeWhichMuscleYoureStretchingBeYoungBeGreen

closer your feet are to your body the more you will stretch your groin
muscles. Bring your feet farther from your hips and slowly round your
upper body to release your back muscles.

6. Forearm Extensor Stretch

Muscles Targeted: Forearm Extensor.Start with packing your shoulder


down and back. Then externally rotate the shoulder for the optimal
position to stretch the forearm muscle. Once in this position apply
pressure to your opposing hand to begin the stretch. You can progress
this stretch by touching the tips of your fingers together in a tea cup
shape.

7. Lateral Side Flexion of the Neck

Muscles Targeted: Sternocleidomastoid SCM. Keep your neck as long


as possible while slowly dropping your ear to your shoulder, but make
sure you are not collapsing your cervical spine.You can boost this
stretch with being seated on a chair andclutching the bottom of the
seat.

8. Neck Rotation Stretch

Muscles Targeted: Sternocleidomastoid SCM.Rotate your neck slowly,


while keeping your chin slightly elevated to isolate the SCM. If you like
to get a deeper stretch, apply pressure with the opposite hand from the
direction that you are rotating.

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9. Neck Extension Stretch

Muscles Targeted: Sternocleidomastoid SCM.Place your hands on your


hips, while keeping your spine long, start to tilt your head back. But
make sure you are not collapsing your cervical spine.

10. Lateral Side Flexion of the Neck with Hand Assistance

Muscles Targeted: Sternocleidomastoid SCM and Upper Trapezius.


Keep your neck as long as possible and start to slowly drop your ear to
your shoulder, but make sure you are not collapsing your cervical
spine.You can boost this stretch if you sit on a chair andgrabthe
bottom of the seat.

11. Half Kneeling Quad / Hip Flexor Stretch

Muscles Targeted: Psoas and Quadricep.Start in a half-


kneelingposition. Slowly bring your right hip forward and you should
begin to feel a stretch in the front of your hip. Take your back foot and
squeeze your back glute to rise the stretch on your Hip Flexors.

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12. Forearm Extensor Stretch

Muscles Targeted: Forearm Extensor.Pack your shoulder down and


back, then externally rotate the shoulder to the optimalpositionto
stretch the forearm muscle. In thispositionput pressure on your
opposing hand to begin the stretch. You can boost this stretch by
touching the tips of your fingers together in a tea cup shape

13. Lateral Shoulder Stretch

Muscles Targeted: Side Deltoid.Put your arm across your body and
lightly place pressure on your arm to boost the stretch on your
shoulder.

14. Standing Assisted Neck Flexion Stretch

Muscles Targeted: Trapezius Muscle.Start with standing with your 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.

15. Lat Stretch with Spinal Traction

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Muscles Targeted: Latissimus Dorsi.Start by takinga firm grip on bar,


then slowly lift your feet off the ground. You should feel a stretch in
your lats and chest. If you take your feet completely off the ground you
will feel traction in your your lumbar spine. Avoid this stretch if you
have recently injured your shoulder, and/or have impingement of the
shoulder.

16. Lat Stretch at the Wall

Muscles Targeted: Latissimus Dorsi.Place both hands on the corner of a


wall or post. While keeping your spine long, slowly push your hips out
tothe side. Dont do this stretch if you have lower back problems.

17. Childs Pose

Muscles Targeted: Latissimus Dorsi.Start on your hands andkneesthen


slowly bring your hips back until your forehead is on the floor. You can
bring yourkneeswider to get a better stretch in your hips. Arch your
upper back and externally rotate your shoulders to stretch your lats and
chest muscles.

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18. Standing Calf Stretch

Muscles Targeted: Soleus and Gastrocnemius.You can perform this


stretch ona rack oron the edge of a stairstep. Lightly rotate your ankles
internally and externally to actively stretch the calf muscles.

19. Front Split

Muscles Targeted: Psoas and Hamstring.This is anadvancedstretch, so


be aware if you have any kind of hip problems.Start in a kneeling
lungeposition. It will be good to have the support of a chair as your hip
flexors and hamstrings release.

20. Seated Forward Fold /Seated Toe Touch

Muscles Targeted: Hamstrings and Calves.Start by sitting into your sit


bones and bend the knees if needed. As your flexibility improves your
legs will naturally straighten. If you have back problems keep the spine
as straight as possible.You can also perform this stretch lying on your
back with your feet up awall.

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21. Single Leg Forward Bend

Muscles Targeted: Hamstrings.Put one foot in front of the other. Place


your hands to your hips and while keeping the backstraight, begin to
bend from the hips.

22. Deep Squat

Muscles Targeted: Glutes.This movement has a total effect on all areas


of your body. If you have badknees, or cannot keep your heels on the
ground, practice your squat before proceeding. Start by standing with
your feet shoulder width apart then slowly lower yourself into the deep
squat. Once inpositionbring your arms inside your legs and lightly
apply pressure to the inside of your knees, sitting into the hips and
heels. You can also practice thispositionlying on your back with your
feet against awall.

23. Seated Half King Pigeon Pose

Muscles Targeted: Glutes.Sit down and slowly pull your leg to your chest
and rotate your hip while keeping your spine straight. You should feel

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this stretch in your glute.

24. Standing Calf Stretch at the Wall

Muscles Targeted: Soleus and Gastrocnemius.Start in a lunge position


with your back foot turned out. Slowly place your back heel to the
ground to stretch your calf muscles.

25. Lateral Flexion at the Wall

Muscles Targeted: External Obliques.Keep your spine long and slowly


push your hips out the side. Dont do this if you have lower back
problems.

26. Supine Twist

Muscles Targeted: Glutes and External Obliques.This is a great stretch


for people who are trying to manage Sciatic Pain. Start by lying flat on
your back then bring one leg across your body, slowly rotating your gaze
and upper body in the opposite direction. The key to this stretch is using
your breath to open up your rib cage and sacroiliac joint and hip area
without placing too much pressure on the lower back. If you find this
stretch to be too difficult you can stack both of your knees on top of
each other. Once in this position you will feel more of a stretch on the
upper spine when the knees are higher, and more of a stretch on the
lumbar spine when the knees are lower.

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27. Lateral Flexion with a Dowel

Muscles Targeted: External Obliques and Latissimus Dorsi.Withyour


spine long, slowly push your hips out tothe side while keeping your
shoulders externally rotated.Dont do this stretch if you have lower
back problems.

28. Triangle Pose

Muscles Targeted: External Obliques.Start with a wide stance with your


front foot straight ahead, and your back foot at 90 degrees. Put your
hand on your front leg or floor as you sit back into your front hip with a
straight back. As you rotate away from your front leg keep your gaze on
thehand that is in the air.

29. Chest Stretch at the Wall

Muscles Targeted: Pectorals.Face the wall with your thumb up. Slowly
rotate away from the wall to stretch your chest muscle. You should feel
this stretch in the belly of the muscle. If you feel it in the shoulder joint
you are stretching too far.

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30. Assisted Chest Stretch

Muscles Targeted: Chest and Latissimus Dorsi.Start by lying on the floor


with your palms facing up. As you partner sits into a deep squat you
should feel a stretch in your chest and lats. You will also get some
traction in your spine from the stretch.Avoid this stretch if you have
impingement of the shoulder.

31. Seated Half Pigeon Variation

Muscles Targeted: Anterior Tibialis.Sit 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. Slowly lean forward, initiating the movement
by hinging at the hips if you want to increase the stretch on your hip

32. Supine Shoulder External Rotation Stretch

Muscles Targeted: Subscapularis.Start by lying flat on your back, bring


your arm straight out to the side with your elbow at a 90 degree angle.
Slowly bring the back of your hand to the floor. If you hand is far
awayfrom floor it means yourrotator cuff and other muscles that
control internal rotation are tight.

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33. Down Dog Variation at the Wall

Muscles Targeted: Pectorals and Latissimus Dorsi. Place yourself far


enough from a wall or rack so thatwhen 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. If you have tight hamstrings trybending at
theknees.

34. Assisted Chest Stretch Variation

Muscles Targeted: Pectorals.Start by lying face down on the floor with


your palms facing down. As your partner pulls back on your handsyou
will feel a deep stretchin your chest muscles.Avoid this stretch if you
have impingement of the shoulder

35. Standing Upper Trapezius Stretch

Muscles Highlighted: Upper Trapezius Muscle.Stand erect and


move your hands behind your lower back. Grasp your right wrist
with your left hand. Pull your right arm as far as possible to the

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left. Your hands should be in back, or just outside of your left hip.
Lower your head sideways, toward your left shoulder, until you
feel the stretch in your neck. Maintain the stretch for 30 seconds
and then repeat it on the opposite side.

36. Standing Upper Back Extension

Muscles Highlighted: The Teres Major, Rhomboid and Upper Trapezius


Muscles.Stand erect and place your feet close next to each other.
Extend your arms in front of you with your fingers interlaced and your
palms facing forward. Lowering your head slightly forwards, push your
hands frontward while exhaling, allowing your back to arch slightly
while your knees are bending. Hold for 10 to 15 seconds.

Here is the video:

36 PICTURES TO SEE WHICH MUSCLE YOURE S...

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12/2/2017 36PicturesToSeeWhichMuscleYoureStretchingBeYoungBeGreen

Residencia
paraAdultos
Mayores
Asistencia,confort
yseguridad

Msinformacin

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ABOUT THE AUTHOR

BYbG

105 COMMENTS

Dr. Jeff January 16, 2016 Reply

Brilliant Pose very informative and demonstrative

Sun January 17, 2016 Reply

have you got this in book form?

Jay Cohen January 18, 2016 Reply

See books by Ray Long

Nick January 19, 2016 Reply

Who is the illustrator?

Arthur January 18, 2016 Reply

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12/2/2017 36PicturesToSeeWhichMuscleYoureStretchingBeYoungBeGreen

Great pictures, is there a book about it?

Rob January 18, 2016 Reply

These are awesome. Are there any recommendations on


which ones should be bunched together to be most
effective and to spread the stretching regimen across
the week?

Eva January 18, 2016 Reply

What happened to poses 35 and 36?

BeyoungBegreen January 21, 2016 Reply

http://beyoungbegreen.com/36-pictures-to-
see-which-muscle-youre-stretching/

All 36 pictures are here

Merrill Pregeant January 24, 2016


Reply

It only shows #s 1 34. But those are very


informative. Thank you. They are in different
order than the link above, which does show
36 pictures, so it is too hard to figure out
which ones are not there.
Also, when I click on the box that says, Sign
up, it just keeps bringing me to another box
which says, Sign up. So I dont think that I
have signed up.

Patricia Stewart January 28,


2016 Reply

They are in reverse order. 35 and 36


are at the top.

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12/2/2017 36PicturesToSeeWhichMuscleYoureStretchingBeYoungBeGreen

Michelle January 18, 2016 Reply

Awesome Images, I want more!!

bYbG February 28, 2016 Reply

http://beyoungbegreen.com/pictures-to-see-
which-muscle-youre-stretching-part-2/

Here you are Michelle,

Elizabeth January 19, 2016 Reply

Awesome!
But the title states 36 and I see only 34where are the
other two?

BeyoungBegreen January 21, 2016 Reply

http://beyoungbegreen.com/36-pictures-to-
see-which-muscle-youre-stretching/

Go here and check

David January 19, 2016 Reply

I only see 34 pictures?!

BeyoungBegreen January 21, 2016 Reply

http://beyoungbegreen.com/36-pictures-to-
see-which-muscle-youre-stretching/

try here

gaga January 19, 2016 Reply

where is 35 and 36?

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BeyoungBegreen January 21, 2016 Reply

http://beyoungbegreen.com/36-pictures-to-
see-which-muscle-youre-stretching/

Go here and check

Sylvia January 19, 2016 Reply

Really great pictures. I love it

Ian January 19, 2016 Reply

Its great to learn some anatomy, but stretching is a


misnomer; its now understood that increased range of
motion is attained primarily through relaxation of the
nervous system. And some of the advice proffered in
this piece is less than optimal, particularly given the wide
range of bodies that might attempt whats illustrated. I
would never ask someone to press their knees apart
with their hands in baddha konasana (butterfly) what a
great way to overstretch ligaments! Same goes with
pressing the hand to the chin in a rotational movement
in the neck, unless youre actively seeking to
hypermobilise that area (bad idea, f.y.i.). Hip flexors can
be as much of an issue in paschimottanasana (seated
forward fold) as the hamstrings and calves, yet thats
ignored in this illustration. Theres no mention of the
importance of proper alignment of the hip to knee to
foot of the bent leg in skandasana (wide side lunge) I
rarely teach this pose, as most people are lacking
sufficient external rotation in their hips to enter it with
any degree of safety.

Cheryl Robinson-Atwood January 20, 2016


Reply

Thank you, Ian. I plan to show these to my PT. She also


is one of my gym instructors, and teaches Power Yoga.
She can tell me which I can safely do, and which Id best

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12/2/2017 36PicturesToSeeWhichMuscleYoureStretchingBeYoungBeGreen

avoid, as she has helped me with both rotator cuff and


psoas/iliotibial band issues.

MrNSFW January 19, 2016 Reply

33 and 34 photos
quite ingenious placed.

Mary January 19, 2016 Reply

Swedish_guy January 20, 2016 Reply

LOL

Kim January 21, 2016 Reply

Hahaha

Diana January 19, 2016 Reply

What happened to numbers 35 & 36?

Susan January 20, 2016 Reply

Title says 36 Pictures To See Which Muscle Youre


Stretching. I only see through 33 and 34. Where is 35 &
36? Am I missing something?

BeyoungBegreen January 21, 2016 Reply

http://beyoungbegreen.com/36-pictures-to-
see-which-muscle-youre-stretching/

Tight_As_A_Tiger January 20, 2016 Reply

http://beyoungbegreen.com/36picturesseemuscleyourestretching/# 20/26
12/2/2017 36PicturesToSeeWhichMuscleYoureStretchingBeYoungBeGreen

You say 36, I count 34. Am I missing anything?

BeyoungBegreen January 21, 2016 Reply

http://beyoungbegreen.com/36-pictures-to-
see-which-muscle-youre-stretching/

Try to search here.

mima January 20, 2016 Reply

Cool but how to strech ITB? No images for that one

BeyoungBegreen January 21, 2016 Reply

http://www.knee-pain-
explained.com/iliotibial-band-stretches.html

Ty this one.

Sulejman Vatic January 20, 2016 Reply

Can You show chiropractic exercise for complete body

BeyoungBegreen January 21, 2016 Reply

http://www.doctorzabq.com/stretching.html

You can try this one

Mimi La Rosa January 20, 2016 Reply

Awesome pictures!

Katrina January 20, 2016 Reply

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12/2/2017 36PicturesToSeeWhichMuscleYoureStretchingBeYoungBeGreen

Youve only posted (34) poses, would really like to see the last two.
Thank you.

BeyoungBegreen January 21, 2016 Reply

Here you will find more


http://beyoungbegreen.com/36-pictures-to-
see-which-muscle-youre-stretching/

January 20, 2016 Reply

Thanks for post and waiting more

Yogi Truck January 21, 2016 Reply

Try at least 6 rounds of Sunsalutations!

Diane van der Kooij January 21, 2016 Reply

very good illustrations as well, very helpfull if you want


someone to do stretching at home. it says 36 pictures, i
only see till numer 34. 35 and 36 ?
Is there a book about this, can I buy it in the
netherlands? is there a ISBN Number ?
thanks in advance for your information

regards Diane van der Kooij

Diane van der Kooij January 21, 2016 Reply

the link withpose 35,36 goesin , so cannot find it there

BeyoungBegreen January 21, 2016 Reply

http://beyoungbegreen.com/36-pictures-to-
see-which-muscle-youre-stretching/

Here you will find all 36 pictures.


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12/2/2017 36PicturesToSeeWhichMuscleYoureStretchingBeYoungBeGreen

Rajiv Maruti jagtap January 22, 2016 Reply

Good

Surinder Pal Singh January 25, 2016 Reply

Very informative.

Surinder Pal Singh January 25, 2016 Reply

Loved this article.

Ali Razeghi January 25, 2016 Reply

The fraudster david Avacado Wolf and his staff are


copying your works, not citing them, and acting as if they
wrote it on:
http://www.davidwolfe.com/34-pictures-muscles-
stretching/

Might want to ask them to stop blatantly plagiarizing you

Chris January 28, 2016 Reply

IAN:
Lets see, youre young and anxious to show off all of
your big words and recently-received education. Way to
knock somebody elses informative material while
fluffing yourself. I bet youre the guy that goes to a
conference and would put the presenter on the spot
with obscure questions nobody else is thinking about
just to hear your own voice and feel better about
yourself. Youre one of the reasons why we have
disclaimers that read: the information contained herein
is not designed to diagnose blah, blah, blah. How about
you just take this at face valuean informative
description of targeted areas that the layperson may
find useful. Dont worry, Im sure those that cant get
themselves into a split, will probably avoid it. Those that
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12/2/2017 36PicturesToSeeWhichMuscleYoureStretchingBeYoungBeGreen

try and shouldnt: well, you already know the disclaimer.


Hit me up if youd like to try and explain yourself further.
Until then, take the pretentious attitude disguised as
concerned assistance for others and shove it. Namaste.

Mahesh Yogi February 6, 2016 Reply

good knowledge

PT February 19, 2016 Reply

Excellent illustrations however I was surprised not


seeing many (if any) lower back stretches given what a
common problem it tends to be with most people.

BeyoungBegreen February 19, 2016 Reply

Hi, Here are some stretches for lower back.

http://beyoungbegreen.com/7-stretches-in-7-
minutes-for-complete-lower-back-pain-relief/

Greetings

Tsunami Fishing Baits Swim Shad 5 Ebay February 28,


2016 Reply

If somne one wishes to bee updated wkth most up-to-


date technologies then he must bbe visit this site and be
up tto
date every day.

bYbG February 28, 2016 Reply

http://beyoungbegreen.com/pictures-to-see-which-
muscle-youre-stretching-part-2/

Hello all, here are more stretching pictures.

http://beyoungbegreen.com/36picturesseemuscleyourestretching/# 24/26
12/2/2017 36PicturesToSeeWhichMuscleYoureStretchingBeYoungBeGreen

bYbG March 31, 2016 Reply

hello, here is our email address


beyoungbegreen@gmail.com

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NATURAL WAY VEGAN MOMS GOODBYE BOIL HONEY THIS IS NOT A THE CHEMICAL
TO GET RID OF SECRET CHOLESTEROL, AND JOKE: HALF A PRODUCTS IN
KNEE PAIN AND RECIPE FOR BLOOD CINNAMON. LEMON DIPPED HAIR DYES
WATER IN YOUR FLU TREATMENT GLUCOSE, THIS SOLUTION IN BAKING CAUSE CANCER!
KNEE THIS WINTER LIPIDS AND WILL TREAT SODA. WHAT USE COFFEE
TRIGLYCERIDES CHOLESTEROL, THEY HAVE INSTEAD
CANCER, FLU, ACHIEVED IS A
ARTHRITIS, FANTASTIC!
LOSE WEIGHT
AND 10 MORE
DISEASES!

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