34 photos to see what muscle is stretching - Dear Visitors exercise plans to lose weight, This article, entitled 34 photos to see what muscle is stretching, we have prepared this article carefully for you so you can retrieve information therein. Hopefully you understand the contents of this article that we put under the category fitness, well, happy reading.

Title : 34 photos to see what muscle is stretching
link : 34 photos to see what muscle is stretching

34 photos to see what muscle is stretching

all have to stretch the muscles. Stretching helps the blood reaches the muscles and joints move through their full range of motion. Stretching also improves your posture and reduces the risk of injury and pain.

is very important to know what muscles are actually stretching or if you are performing each stretch in the right way?

When the non-regular pain you feel, that when he realizes that something is not right, you need to find the muscle that causes pain and changes the technique that has been used in order to avoid injury.

should feel the stretch in the belly of the muscle. However, if you feel the pressure on the joints, it means that you push too hard. It is also very important to focus on your breathing while stretching.

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

We present you with illustrations by Vicky Helm, an expert in yoga and author of "Encyclopedia of Pilates exercises" and James Kilgallon, CSCS, creator of the maintenance program Mazio body.

1. Attitude Camel

You are stretching the Straight Abdominal and external Obliques.This section 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 the lumbar spine. Also, do not drop your head back if you have problems with your neck.

2. Forward Fold wide

is stretching the adductor muscles. Just open the hips. Start with knees bent, keeping your spine straight. As he begins to feel the muscles begin to release, stretch your legs, round your back and reach for your feet. easily pull at the bottom of the toes in order to release the calf muscles. If you are a beginner, you may not be able to get to his feet.

3. Frog Pose

is stretching the adductor muscles. This stretch can also put pressure on the knees, so it is recommended that you perform on a soft surface. Rest your hands and knees and then bring the wider knees until you feel your groin muscles well stretched. You will feel a little different sections as actively pushing hips back and forth.

4. Wide Side Lunge Pose

is stretching the adductor muscles. Start by putting both feet forward in a wide position, holding the legs as straight as possible. With your hands, walk to your right foot and then bend the right knee and rotate the left toes to the ceiling, sitting on his right hip. Make sure your right foot remains flat on the floor.

5. Stretch Butterfly

is stretching the adductor muscles. Sitting, bring the soles of the feet together and sit tall through Ischia. It will grow this stretch putting pressure on your knees with your hands. If you want better stretch your groin muscles, keep your feet closer to your body. Now, make sure your feet are away from your hips and slowly around his upper body to relax the muscles of the back.

6. Stretch the forearm extensors

You are stretching the extensor forearm. Pack your shoulders and back down and rotate shoulder to the outside in order to get into the best position to stretch the forearm muscle.When your body is in this position, putting pressure on the other hand to start the final stretch. You can develop this section if the tips of his fingers together in the form of a cup of tea is touched.

7. The lateral side of the neck flexion

You are stretching the sternocleidomastoid "SMC". Stretching your neck as much as possible and slowly drop your ear to your shoulder, ensuring that they are not collapsing the cervical spine. You can develop this stretch by sitting in a chair and holding the bottom of the seat. This will cause the pressure in the arm and neck consistent, and therefore allowing you to target the upper traps.

8. The rotation of the neck stretch

You are stretching the sternocleidomastoid "SMC". Start by turning the neck in a slow manner, keeping the chin slightly raised to isolate the SMC. If you want a larger stretch, you have to press with the hand opposite to the direction in which it is spinning.

9. Extension neck Stretch

You are stretching the sternocleidomastoid "SMC". Start by putting hands on hips. Keep the long column starts to tilt the head back, meanwhile, in order to ensure that they are not collapsing the cervical spine.

10. The lateral flexion side of the neck with the assistance of the hand

You are stretching the sternocleidomastoid "SCM" and the upper trapezius. Stretching your neck as much as possible while slowly drop your ear to your shoulder. Make sure you are not collapsing the cervical spine, while doing this. You can extend this stretch by sitting in a chair and grab the bottom of his seat. In this way, you will make a constant pressure down the arm and neck, and that will allow you to target the upper traps.

11. Half Kneeling Quad / flexor stretch

hip

it is stretching the psoas and quadriceps. Start at the middle position knees. Then carry on the right hip, and you begin to feel a stretch in the front of the hip while doing it. Take your foot back and tighten the gluteus back in order to add to the final stretch of the hip flexors.

12. Stretch the forearm extensors

You are stretching the extensor forearm. For starters, packing your shoulder and back down. Then turn the shoulder to the outside to get into the best position to stretch the forearm muscle. In reaching this position, putting pressure on the opposition hand to start the final stretch. You can develop this section if the tips of his fingers together in the form of a cup of tea is touched.

Side Stretch shoulder 13.

You are stretching the lateral deltoid. With arms across his body, put pressure on the arm to add to the final stretch of his shoulder.

14. The neck flexion standing Assisted Stretch

You are stretching the trapezius muscle. Standing on the floor with feet together. Make sure your spine stretches slowly and sit your hips back and round the upper back, pushing the chin toward the 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 the chest and back. If you are taken completely your feet off the ground, pulling lumbar spinal feel.

IMPORTANT NOTE :. Do not do this stretch, if you have recently undergone a shoulder injury or if you have shoulder impingement

16. Stretch lat in the Wall

you are stretching the latissimus dorsi muscle. Put both hands on the corner of a wall or a pole. Maintaining your spine extended, push your hips to one side slowly.

IMPORTANT NOTE: Do not do this stretch, if you have problems with your lower back,

17. Child Pose

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

18. Calf Stretch standing

is stretching the soleus and gastrocnemius. You can do this stretch on a shelf or on the edge of a stair step. Rotate your ankles a little to the inside and outside to stretch the calf muscles.

19. Opposite Split

is stretching the psoas and hamstring. This section is not for beginners, as it is difficult. Furthermore, it should be done carefully, especially if you have a hip problem. Start in a position of a rush knees.

20. Seated Forward Fold / sitting toe touch

is stretching the hamstrings and calves. Sit on the seat bones and bend your knees if necessary. Your legs will become stronger as its flexibility gets better. Make sure the spine is as straight as possible, especially if you have back problems.

21. Single LED forward flexion

is stretching the hamstrings. Begin by placing your feet one before the other. Keep your back straight, bring your hands to your hips and start bending your hips.

22. Deep Squat

is stretching the buttocks. This movement has an impact on all parts of your body. If you have knee problems, or if you can not keep your heels on the floor, hold your squat before proceeding. Start standing with the separated shoulder width feet and then start to fall gradually in the deep squat. Upon reaching the deep squat position, bring your arms inside your legs and put some pressure inside the knees, sitting on her hips and heels.

23. Sitting Half King Pigeon Pose

is stretching the buttocks. Start in a seated position and slowly pull the leg toward your chest and pull it out, keeping your spine straight.

24. Calf Stretch standing in the Wall

is stretching the soleus and gastrocnemius. Start in the lunge position, which has the back of his foot slightly turned out. Slowly bring the back of the heel on the floor to stretch the calf muscles.

25. The lateral bending on the wall

You are stretching the external obliques. Keep the extended column and slowly push the outer hips.

IMPORTANT NOTE :. Do not do this stretch, if you have problems with your lower back

26. Torsion supine

is stretching buttocks and external obliques. This stretch is very good and beneficial for people suffering from sciatica pain and try to get rid of it. For starters, lying on his back and then bring one leg across his body, and slowly turn his gaze and upper body in the opposite direction. Very important about this section it is that breathing is used to open the rib cage and the sacroiliac joint and hip area without putting too much pressure on the lower back.

27. lateral flexion with a pin

You are stretching external oblique and latissimus dorsi. Keep the long column, and slowly push your hips to the side, keeping your shoulders rotate outward.

IMPORTANT NOTE: Do not do this stretch, if you have problems with your lower back,

28. Triangle Pose

you are stretching the external obliques. Start with a large stand with his front foot forward and back foot at 90 degrees. Put your hand on the front leg or the floor, and sit back in your front hip, keeping your back straight. Turn away from your front leg and keep your eyes on the hand that is in the air.

29. Stretching the chest in the Wall

is stretching the pectoral muscles. For beginners, facing the wall with thumb up. Slowly turn away from the wall in order to stretch the chest muscle. You should feel this stretch in the muscle belly, but be careful not to push too hard, because it will cause pain in the shoulder joint. Assisted

30. Chest Stretch

You are stretching the chest and latissimus dorsi. Lie on the floor and keep the palms faced. Your partner should sit in a deep squat position and hold their hands. You should feel a stretch in your chest and back. This section should also cause some traction in the spine.

IMPORTANT NOTE :. Do not do this stretch if you have problems with your shoulders i

31. Sitting half the variation

dove

You are stretching the anterior tibial. Sit with your feet in front of you. Put one hand behind you and pull it out and put one foot above the knee. If you want to get a better stretch in the hip, slowly lean forward and begin the movement of articulation in the hips.

32. Shoulder External Rotation Stretch supine

You are stretching the subscapularis. Lie on your back. Then the right arm to the side with the elbow at an angle of 90 degrees is placed. After that, slowly bring the back of his hand on the ground. If you can not bring your hand close to the ground, and is still far away, it means your rotator cuff and other muscles that control internal rotation are tight.

33. Down Dog Variation in the Wall

You are stretching the pectorals and latissimus dorsi. Stand far enough away from a wall or frame so that when the wall of his body touches into parallel to the ground. Move this pivoting at the hips and make sure your spine is straight all the time position. When in this position, move the chest forward and make a slight bow in the upper back and stretch your lats and chest muscles. If the hamstrings are tight, try to bend your knees.

34. Assisted stretching chest Variation

is stretching the pectoral muscles. Lie on the floor face down and palms facing down. Your partner needs to pull your hands back. You should feel a stretch in your chest muscles.

IMPORTANT NOTE :. Do not do this stretch if you have problems with your shoulders

The post 34 photos to see what muscle is stretching appeared first on http://grabyourhealthy.com/2016/05/02/34-pictures-to-see-which-muscle-you-are-stretching/

Thanks for Reading 34 photos to see what muscle is stretching

Thank you for reading this 34 photos to see what muscle is stretching, hopefully can give benefits to all of you. well, see you in posting other articles.

You are now reading the article 34 photos to see what muscle is stretching Url Address https://exerciseplanstoloseweight.blogspot.com/2016/05/34-photos-to-see-what-muscle-is.html

Tweet