Stretching is essential not only for those who are actively involved in sports, but also for those who lead a sedentary lifestyle. Website shares developed by the Spanish fitness coach set of exercises that will help you keep your body in good shape, and the images clearly show exactly which muscles are involved in some exercise. Pay attention to your breathing and to ensure that stretching does not cause any pain. Hold each position 10 to 30 seconds.
Stretching muscles, bending the neck
Involved muscles: sternoclavicular-mastoid . Performance: put your hands on your hips, straighten your back and begin to gently tilt the head back. To stretch was stronger, can help himself with his hands, put his hand on his forehead.
Stretching lateral flexors of the neck using a hand
Involved muscles: sternoclavicular-mastoid and upper trapezius muscles Performance:. in a sitting position with your back straight and your left hand to help, tilt your head to the left, trying to ear touch the shoulder. Repeat to the other side.
shoulder lateral stretching
Involved muscles : lateral deltoids Performance:. straighten your arm across the body and lightly press down on it to strengthen the muscles stretching. Repeat on the other hand
Stretching the neck in a standing position
Involved muscles:. Trapezius muscles. Performance: in a standing position with feet together, with straightened his back slowly allot hips down and helping hands, tilt your head forward, trying to touch the chin, chest
lateral tilt with the support
Involved muscles: the external obliques and latissimus dorsi Perform. : stand up straight and take the slope to the right. Repeat to the left side
Involved muscles:. External obliques Execution: stand with your feet slightly wider than shoulder width apart, arms extended to the sides. Standing in front of the foot facing forward and the other rotated by 90 degrees. Put your hand on the front of standing leg and, keeping your back straight and lifting the opposite arm, pull the front located thigh back and down.
Involved muscles: direct and external obliques Performance:. sit on your heels, pull the hand back and push hips forward and slightly upward, not overtaxing the waist.
Stretching chest muscles
Involved muscles: pectoral and latissimus dorsi Performance:. stand up straight, facing the wall, and putting on her right hand, slowly turn away from the wall. Repeat with the other hand.
Pose dog muzzle down, focusing on the wall
< Involved muscles: pectoral and latissimus dorsi performance:. stand at a distance from the wall, so that during exercise your body parallel to the floor. Take the position shown in the picture, keeping your back straight, and then gently arch your chest.
< br> Involved muscles: latissimus dorsi Performance:. Get on all fours and slowly hips back, trying to touch the floor with his forehead
Twisting the spine
Involved muscles: gluteus and external obliques Performance:. lying on the floor, move your right foot through the entire body, slowly pushing his hand on his right knee to stretch was better. Repeat with the other leg
Pose sitting dove
Involved muscles.: anterior tibial Performance:. sit on the floor, pull the right hand back and put your right foot on the left above the knee, holding her hand. Repeat the same with the left foot.
Pose sitting dove
Involved muscles:. Buttock li > Execution: sit on the floor with your back straight, slowly pull your leg to your chest and rotate the thigh outward. Repeat with the other leg.
Stretching extensor and adductors of the hip in a sitting position
< Involved muscles: lead (adductors), hamstrings Performance:. sit on the floor, wide open your legs. Without bending your knees and lifting them off the floor, lean forward, sliding his hands on shins or pulling them forward and tyanyas.
Pose Butterfly < br>
Involved muscles:. lead (adductors) Performance: in a sitting position, bending the knees, bringing your feet and back straight, gently push your hands on your knees, lowering the hips and knees closer to the floor. Note: in order to stretch the muscles were stronger, slide the heel as close to the body
<. br> Involved muscles:. lead (adductors) Performance: stand up straight, feet shoulder width apart. Shifting his weight to his right leg, bend it at the knee, and the left leg should remain straight. Repeat the exercise with the other leg.
Stretching muscles, the extensor knee in a lunge position
Involved muscles: muscles of the lumbar and quads Performance: take a lunge position, front - left leg bent at the knee at 90 degrees.. Grasp the foot of the right leg back and tighten to the lower back. Change leg
longitudinal folds forward
Involved muscles:. Muscles of the back thigh, hamstrings and calf muscles Performance:. sit on the floor, straighten your legs and pinch together. Keeping his feet on the floor, lean forward.
Stretching the calf muscles standing
< Involved muscles: soleus and gastrocnemius muscles Performance:. stand on the edge of the step (step platform) and gently rotate the ankles in and out to get a good stretch the calf muscles ul>.
slight tilt to one leg forward
Involved muscles: the back surface of the thigh muscles, hamstrings Performance: stand up straight, one foot in front of the other, back straight. Putting his hands on his hips, begin to bend forward from the hips. Repeat the exercise with the other leg.
Stretching the calf muscles while standing near the wall
Involved muscles: soleus and gastrocnemius muscles Performance:. lunged forward, relegating slightly standing back foot outward. Slowly lower your heel back legs standing on the floor. Repeat the exercise with the other leg.
According to the materials: Óscar Morán Esquerdo
«Enciclopedia de ejercicios de estiramientos»
Illustrations: Isabel Arechabala
Translation and adaptation of the Website