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Title : See Which Muscles You Are Stretching When Doing These 34 Exercises (Images)
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See Which Muscles You Are Stretching When Doing These 34 Exercises (Images)

probably know that regular stretching is beneficial for everyone, from a chronic nanny exercise regularly.

By making sections circulatio improve blood n through the muscles, and help your links get the range of motion. Moreover, taking stretching as a habit means improve your posture and athletic performance by reducing the risk of pain and injury.

But when you exercise yoga stretches or flexibility, you know what you are stretching the muscles, and if you are doing well?

If you know this, you will be able to choose the best stretches to achieve its objective. To avoid possible injury, you should know what muscle is why sometimes pain is not normal.

should feel the stretch in the abdominal muscles, and the pressure on the joint means that have crossed the limits. Focus on your breathing while stretching, and try to do the movements naturally.

The approach to do the stretches should not be placed on the duration, but to relax the muscles to their natural resources, its rest position. This may be 5 to 30 seconds. If you notice any section is not useful, try to change it.

The author of the "Encyclopedia of Pilates exercises" and specialist yoga Vicky Timon, has created these wonderful illustrations along with the creator of Maintenance Program Management Mazlo, James Kilgallon (CSC).

1. Attitude Camel

is directed to external straight and oblique abdominal muscles

This position is ideal for people who are already well flexible. Sit on your heels and put your hands behind. Then start pushing the hips forward, but be careful not to put too much pressure on your lower back. If you have problems with your neck, drop your head back.

2. Forward Fold wide

goes to the adductor muscles

This stretch is good for the hamstrings and adductors, and help in opening the hips. Bend your knees and keep the spine in an upright position. Once your muscles start release, carefully straighten your legs. Magra neck and try to touch your feet.

To release the calf muscles as well, making a slight tug on the sole. If you can not reach your feet, use a towel or belt. If you do this exercise with your feet on the wall, which will stretch your back.

3. Frog Pose

is directed to the adductor muscles

This section focuses on the knees. Rest your body on knees and hands, but be sure to do this on a soft surface. Then he spreads gradually knees until you feel your groin muscles are well stretched. Push your hips back and forth, during which minor changes will feel the stretch.

4. Wide Side Lunge Pose

goes to the adductor muscles

start by putting their hands on the ground, while her legs are well separated. Bend the left knee while your hands are still on the ground, and stretch the right leg with toes facing upward. Take at least 3 deep breaths and repeat the same with the opposite side.

5. Stretch Butterfly

is directed to the adductor

muscles

Sit on the floor and feet in front of you so that you touch the soles of the feet together. his feet slowly pull your body with hands holding ankles. Tilt your body forward with your back straight. As your feet come to you, your groin muscles are stretched. However, do not go beyond your comfort zone.

6. forearm extensors Stretch

is directed to the forearm extensor muscles

Stretch your arm in front of you and parallel to ground and bend your wrist to the floor while pressing your fingers with your opposite hand. Be careful not to hurt and bend until you feel a slight stretch.

7. The lateral side bending neck

The objectives of sternocleidomastoid (SCM)

Try to extend the neck as much as possible. slowly lower your ear to the shoulder, but keep the cervical spine. You can make further progress this stretch if you sit in a chair and hold her bottom with your hands. Thus the normal tension in the neck and arm will.

8. The rotation of the neck stretch

The goals of the sternocleidomastoid muscle (SCM)

Turn the neck with chin on a position slightly raised. Thus, you isolate the muscle ECM. If you want a deeper stretch, use the opposite hand rotation to put more pressure.

9. Extension neck Stretch

The goals of the sternocleidomastoid muscle (SCM)

In a standing position, place your hands on your hips and your spine stretch . Start tilts his head back keeping the cervical spine.

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

The objectives of the sternocleidomastoid (SCM) and upper trapezius muscles

extending the neck and slowly lean your shoulder. Keep your spine in the neck position. You can do this stretch while sitting on a hair and holding her bottom with your hands. It will help guide the upper trapezius, by creating normal tension in the neck and arm.

11. Flexor Stretch / Media Kneeling Quad

hip

The objectives of the psoas and quadriceps muscles

Bend right leg while his left leg is placed behind your body. Slowly bring your hips forward and stretch further in the hip flexors, keep your foot behind your body and press the gluteus back.

12. forearm extensors Stretch

is directed to the forearm extensor muscles

Stretch your arm in front of you and parallel to ground and bend your wrist to the floor while pressing your fingers with your opposite hand. Be careful not to hurt and bend until you feel a slight stretch.

Side Stretch shoulder 13.

The objectives of the lateral deltoid muscle

extend its arm parallel to the ground and through your body. Press your shoulder slightly to increase the stretch.

14. The neck flexion standing Assisted Stretch

The objectives of the trapezius muscle

Stand with your feet together . Stretch your spine and place your hands behind your head. Tilt your head to your chest slowly pressing his hands . Pages: 1 2 3

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