Anatomy stretching in pictures

In sports, it is very important to understand at least the basic principles of our body: what can be done and what can not be done, which muscles work during what exercise. Today we want to offer you illustrations by Vicky Timón, a yoga expert and author of Encyclopedia of Pilates Exercises, and James Kilgallon, creator of Mazlo’s Body Maintenance.







Camel posture







The straight and oblique muscles of the abdomen are stretched. During this stretch, try not to load the spine much. If you have problems with your neck, don’t put your head back.



(broad) forward forward transverse fold





Stretching adductors (leading muscles). This stretch opens the hips, relaxes the hamstrings and the leading muscle.

Frog





Stretching adductors. "Frog" is a very deep stretch of the groin area. As soon as you feel that the muscles begin to relax, try to spread the knees even wider, stay in this position for a few minutes.



Thrust aside





Stretching adductors.

Butterfly





Stretching adductors.

Stretching of forearm extensors



Stretching of lateral neck flexors





Stretches the so-called nodding muscles, or sternum-claviocular-mascular muscles.

Stretching of neck rotators







Stretches the so-called nodding muscles, or sternum-claviocular-mascular muscles.

Stretching of neck expanders







Stretches the so-called nodding muscles, or sternum-claviocular-mascular muscles.

Stretching the lateral flexors of the neck with the help of hands







Stretches the so-called nodding muscles, or sternum-claviocular-mascular muscles.

Stretching of thigh flexors







Stretches the muscles of the lumbar region and quadriceps.

Stretching of forearm extensors





Side stretch of the shoulder







Stretches the lateral deltoid muscles.

Stretching of the neck while standing







Stretching trapezoidal muscles.

Stretching of the broadest back muscles with spine extension





Stretching the widest muscles of the back at the wall





Baby posture





Stretches the widest muscles of the back.

Stretching the calf muscles standing





Stretches the flounder and calf muscles.

Longitudinal twine







Stretches the lumbar muscles and the hamstrings.

Longitudinal fold (tilt forward to socks)







Stretches the hamstrings and calf muscles.

Slight tilt to one leg forward







Stretching the hamstrings.

Deep squat







Stretching the gluteal muscles.

Half-sitting pigeon pose







Stretching the gluteal muscles.

Stretching calf muscles standing against the wall







Stretches the flounder and calf muscles.

Spine twisting







Stretches the buttocks and external oblique muscles of the abdomen.

Side slopes with support







Stretches the external oblique muscles of the abdomen and the widest muscles of the back.

Triangle pose







Stretches the external oblique muscles of the abdomen.

Stretching of the pectoral muscles against the wall





Stretching the pectoral muscles with the help of another person







Stretches the chest and the widest muscles of the back.

Sitting dove posture







Stretches the anterior tibial muscle.

Stretching of the shoulder by outward rotation







Stretching the subscapular muscle.

Position of the dog down with a focus on the wall







Stretches the chest and widest muscles of the back.

Stretching of the pectoral muscles





Stretching of trapezoidal, deltoid and posterior muscles





Stretching of the trapezoid muscle and neck extensors



published

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Source: lifehacker.ru/2016/01/29/stretching-anatomy/