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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
P.S. And remember, just changing our consumption – together we change the world!
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Source: lifehacker.ru/2016/01/29/stretching-anatomy/
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
P.S. And remember, just changing our consumption – together we change the world!
Join us on Facebook, VKontakte, Odnoklassniki
Source: lifehacker.ru/2016/01/29/stretching-anatomy/
