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Title : 34 amazing photos that will show exactly which muscles are stretching
link : 34 amazing photos that will show exactly which muscles are stretching

34 amazing photos that will show exactly which muscles are stretching

Stretching is great important to have a flexible body and good looking. And while you are stretching your body, you can not see what muscle is spreading because their skin is not transparent, right?

Why is the good for the body stretch?

Stretching exercises help send the blood flow to the muscles and help your joints move around your full range of motion. It will improve your posture, relieving your body sealing, and reduce the risk of pain and injury.

With these 35 poses, you will be able to choose the best stretches for your body type. While stretching, focusing on breathing and move through these exercises as freely as possible.

may take 5 -30 seconds for muscles to recover in their natural positions, so take your time to take it easy, breathe through it, and help revive her body!

1 ^st Pose: H OPENING EART POSE

elongated muscle: rectus abdominis and external obliques
this stretch is also known as "camel pose 'Del this posture helps the flow of the heart and clears his throat passages. .. However, it is more suitable for those who have already achieved good flexibility

This is the way to do this:

• stand on your knees and place the width knees hips body upright.
• Place your hands on your lower back, pushing your hips forward.
• drop slowly head back and reach for your feet if the hips remain pushed forward, but do not put your hands back on your feet if the hips fall again. (Do not put too much pressure on the lumbar spine.)
• Once full position, keep pushing the chest up in the air.

Look :. should not be done if you have an injury to the neck or lower back

2 ^nd Pose: BREAKTHROUGH times

elongated muscles :. Adductor
: This is a great stretch for the opening of the hips

This is the way to do this:

• Bend your knees and keep your spine straight.
• As your muscles start to release, straighten your legs, round your back and reach for your feet.
• Pull on the lower toes to release the calf muscles.
• Just keep your hands on the calves and extend downward.

. Note: There is likely to be able to reach your feet if you are doing it for the first time

3 ^rd pose: FROG pOSE

elongated muscles : adductors
This is one of the sections deeper in the groin area. Perform a soft pad to avoid putting too much pressure on the knees and even scratching.

This is the way to do this:

• rest your hands and knees, then take the wider until you can feel his groin muscles begin to stretch knees.
• Push your hips back and forth slightly to facilitate the stretch.

4 ^ap Pose: WIDTH LUNGE side attitude

elongated muscles :. Adductor
This pose is excellent to stretch leg muscles in general

This is the way to do this:

• Put both feet forward in a wide stance and keep your legs as straight as possible.
• With hands, walk to your right foot and bend your right knee and rotate the left toes to the ceiling, sitting on his right hip.
• Make sure your right foot stays flat on the floor.

5 ^ap Pose: BUTTERFLY STRETCH

elongated muscles :. Adductor
Regarding this, it is great to stretch the inner thighs

This is the way to do this:

• Bring the soles of the feet together and sit tall through Ischia.
• Put some pressure on the knees, hands, or if you are really advanced, get someone who is on top of you with your feet to each leg.
• For a deeper groin stretch, keep your feet closer to your body.

. Note: can also bend your body forward on his feet for effect

6 ^ap Pose: forearm extensors STRETCH

elongated muscle forearm extensors

This is the way to do this:

• start with his arm in front of you with the wrist bent toward the inside of his forearm.
• should feel a stretch in the muscles lining the outside of the forearm.
• This stretch can be developed to touch the fingertips together in the form of a cup of tea.

7 ^ap Pose: LATERAL SIDE neck flexion

elongated muscle : esternocleidomastoideo "SMC"
to feel the effect of this position, you should look forward and not to let his chin drop.

This is the way to do this:

Slowly move the ear to the shoulder, while the shoulder I raised.

A more advanced variation would sit in a chair and hold onto the bottom of the seat with both hands. This will cause tension in the arm and neck consistent, allowing you to show the upper trapezius.

8 ^ap Pose: NECK ROTATION STRETCH

elongated muscle : esternocleidomastoideo "SMC"
If you suffer from stiff neck, this is the draw ratio for [

This is the way to do it:

• begins to rotate the neck slowly, keeping the chin raised slightly.
• For a deeper stretch, exerting pressure with the hand opposite to the direction in which it is spinning.

9 ^ap Pose: NECK EXTENSION EXTENSION

elongated muscle : esternocleidomastoideo "SMC"

This is the way to do it:

• Put your hands on your hips, keeping the spine long.
• Home to tilt the head back, ensuring that there are collapsing the cervical spine.

10 ^ap Pose: LATERAL SIDE neck flexion WITH HAND OF ASSISTANCE

elongated muscle: esternocleidomastoideo "SCM" and upper trapezius
With this attitude, so, you should look forward and not to drop the chin down to reap its benefits.

This is the way to do this:

• slowly move the ear to the shoulder.
• At the same time, apply light hand pressure (without letting the shoulder lift).

11 ^ap Pose: HALF KNEELING QUAD / flexor STRETCH hip

elongated muscles: psoas and quadriceps.

This is the way to do this:

• Start by kneeling.
• So right hip forward.
• should start to feel a stretch in the front of the hip while doing it.
• take your foot back and tighten his flute again in order to add to the final stretch of the hip flexors.

12 ^ap Pose: forearm extensors STRETCH

elongated muscle forearm extensors

This is the way to do this:

• should rotate your outward to enter the optimum position of the forearm-stretch.
• When you have reached this position, exert pressure on their opposite hands to start the final stretch.

13 ^ap Pose: LATERAL SHOULDER STRETCH [elongated

muscle : lateral deltoid

This is the way to do this:

• stand tall with the (left or) right arm and holding his right elbow with his hand left (or vice versa).
• Slowly pull it across your chest until you feel a gentle stretch in the shoulder.

14^th Pose: ASSISTED foot Neck flexion STRETCH

elongated muscle : muscular Trapeze
you really will love this section because it relaxes the muscles of the shoulders, and those in the back of the neck, which actually contain a lot of tension.

This is the way to do this:

• standing on the floor with feet together.
• slowly sit your hips back, making sure the spine is extended.
• round the upper back, pushing the chin toward the chest at the same time.

15 ^ap Pose: Stretch LAT WITH spinal traction

elongated muscle : latissimus dorsi

This is how to do it:

• Take a firm grip of a bar and slowly lift your feet off the ground.
• Will you feel the stretch in the chest and back.
• If you have taken your feet completely off the ground, pulling the lumbar spine you will feel.

Look Do not make this section if it has been subjected to any kind of injury shoulder or have incidence of the shoulder.
16^th Pose: Stretch LAT WALL

elongated muscle : latissimus dorsi

This is the way to do this:

• Place both hands on the corner of a wall or pole.
• Maintaining a long spine, gently push your hips to one side.

Look :. If you have lower back problems, you should not take up this stretch

17 ^ap Pose: Child Pose

elongated muscle : latissimus dorsi
This is a very relaxing stretch as will be seen by other same

This is the way to do this:

• Sit on the floor with hands and knees on the floor.
• Slowly bring your hips back until your forehead is on the floor.
• For a better stretch of the hip, knees wider.
• Your upper back should be arched, and then must perform an external rotation of the shoulder to stretch the chest and lat muscles.

18 ^ap Pose: Standing calf Stretch

elongated muscles :. Soleus and gastrocnemius
This stretching can be performed on the edge of a step or wall

This is the way do:

• Simply rotate your ankles a little to the inside and outside to actively stretch your calf muscles.

19 ^ap Pose: FRONTAL SPLIT

elongated muscles : psoas and hamstring

This is the way to do this:

• Start in a lunge position knees and slowly lower your hips toward the ground, while keeping them square to the ground.
• Use your hands to support each side of you.
• If you feel pain, out of the pose immediately.
• You can also use the support of a chair while your hip flexors and hamstrings release.

. Note: If you are new to stretching and yoga, do not make the front division

20 ^ap Pose: seated forward Fold / TOE TOUCH sEATED

elongated muscles : hamstrings and calves

This is the way to do this:

• Sit seat bones and bend your knees if necessary.
• Make sure your spine is as straight as possible as you grab your feet and pull forward and down.
• If you can not reach your feet, reach the next closest thing, like calves (or bend your knees).

21 ^st Pose: One arm alone leans forward

elongated muscles hamstring

This is the way to do this:

• Make your feet facing each other.
• Keep your back straight, and bring your hands to your hips and start bending your hips.

22 ^nd Pose: deep squat

elongated muscles Glutes
a deep squat is ideal for many areas of the body. But, if you have chronic knee problems, or if you can not keep your heels on the floor, hold your squat before proceeding.

This is the way to do this:

Stand feet shoulder-width apart and slowly lower the deep squat.

• Upon reaching the position of a position in deep crouch, bring your arms inside your legs and put some pressure inside the knees, sitting hips and heels.
• This can also be done lying on his back with his feet against a wall.

23 ^rd Pose: half sitting KING PIGEON POSE

muscles elongated : Buttocks

This is the way to do this:

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

. Note: The stretch should be felt in the buttock

24 ^ap Pose: Standing calf Stretch AGAINST tHE WALL

elongated muscles : soleus and gastrocnemius
This is the way to do this:

• Get into a lunge position and have the back of your foot turned slightly.
• Slowly bring the back of the heel on the floor to stretch the calf muscles.

25 ^ap Pose: Lateral bends against the wall

[19459013externalobliques

This is the way to do it:] elongated muscles

• Keep the long column, and slowly push your hips outwards.
• If you have problems with your lower back, do not perform this stretch!

26 ^ap pose: twist supine

elongated muscles : glutes and external obliques
this is a great extension of the iT band in the leg, and is also beneficial for those suffering from sciatica pain.

This is the way to do this:

• Begin by lying on your back and then lead a leg across your body.
• Slowly turn his gaze and upper body in the opposite direction.
• breath in it to help open the rib cage and the area of ​​the sacroiliac joint and hip.
• If this is too difficult, the stack knees on top of each other - doing this will make the stretch more sitting on the upper spine when the knees are more high, and in the lumbar spine when the knees are lower.

27 ^ap Pose: Bending side with a pin

[19459013externalobliqueandlatissimusdorsi

This is the way to do it:] elongated muscles

• Keep the long column, and slowly push your hips to the side, keeping your shoulders rotate outward while resting on a spike.
• If your lower back hurts, do not do this stretch.

28 ^ap Attitude: Triangle Pose

elongated muscles : external obliques
is the master pose in the form of a triangle

This is the way to do it.

• Start with comprehensive support and the front foot forward and your back foot at an angle of 90 degrees.
• Put your hand on the front leg or the floor, and sit back on your hip forward, keeping your back straight. Turn away from your front leg and keep your eyes on the hand that is in the air.
• Eventually you can do this position by bending the foot that is in the 90 degree angle so that it is almost a lunge, his hips forward.

29 ^ap Pose: Chest STRETCH AGAINST THE WALL

elongated muscles : Pushups

This is the way to do this:

• Stand facing a wall.
• Place your right hand on the wall so that it is in line with the shoulder.
• Keep firmly planted right hand and bend the left arm behind to encourage opening the left shoulder.
• Now, walk your feet to the left and stop when you feel a good stretch in the right shoulder and chest. Repeat in the other side.

30 ^ap pose: ASSISTED cHEST STRETCH

elongated muscles : chest and latissimus dorsi

This is the way to do this:

• lie on the ground, and maintain your palms facing up.
• Your partner should be in a deep squat position just a little behind where the head rests, while keeping your hands.
• This stretch will be felt in the chest and back, and should also cause some traction in the spine.

Behold If the shoulder dislocates or dislocated recently, not opt ​​for this section

31 ^st Pose: CHANGE IN MIDDLE SEATED DOVE

muscles elongated : previous tibial

This is the way to do this:

Sit with your feet in front of you, and put one hand behind you and pull it out and put one foot above the knee.

• If you want to add to the leg at the hip, lean forward and begin the movement of articulation in the hips.

32 ^nd pose: SHOULDER SUPINE EXTRAROTACIÓN STRETCH

elongated muscles : subscapularis

This is the way to do this:

• Lie on your back and place your arm on the side with the elbow at an angle 90 degrees. Slowly bring the back of the hand on the floor.
  
  
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