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What you really pull: stretching the muscles in the pictures

Что Вы тянете на самом деле: растяжка мышц в картинках

Stretching is a kind of physical exercise designed to increase the flexibility of the human body.

Muscle stretching is necessary for everyone - the hostages of a sedentary lifestyle, physically active people and athletes. Providing blood flow to the muscles, stretching helps to improve posture, to facilitate the performance of various exercises, while reducing the risk of injury and relaxing pain.

In order not to miss any important muscles during the stretching and ensure the correctness of the movements, it is necessary to know which muscles you warm up during this or that stretching exercise. Wanting to facilitate your task, we present a brief description and illustrations of exercises for stretching muscles (prepared by the Spanish coach Vicky Timon), which will certainly be useful for everyone.

Exercises for stretching muscles - brief description and illustration

First of all, doing any exercises, including those aimed at stretching the muscles, you need to remember about safety. If during the movement you feel a sharp unpleasant pain, you need to stop and correct the technique. Try to perform movements as naturally as possible, without overstressing the muscles, and watch the breath.

Что Вы тянете на самом деле: растяжка мышц в картинках

Straight and external oblique abdominal muscles

Execution: sit on the heels, pull your hands back and push the hips forward and hard, without overstressing the lower back. If there are problems with the neck, do not throw your head back.

Lead (adductors)

Performance: in the sitting position, the knees are bent, the back is even. Start slowly straighten your legs, slightly crouching your back, try to touch the feet.

Что Вы тянете на самом деле: растяжка мышц в картинках

Lead (adductors)

Execution: stand on all fours and slowly push apart your knees until you feel the tension in the muscles of the groin.

Lead (adductors)

Fulfillment: stand with your legs wide apart. Slowly lower your hands to your right foot, bending your right leg in the knee and lifting the toes of your left leg up. The foot of the right foot is completely on the floor.

Что Вы тянете на самом деле: растяжка мышц в картинках

Lead (adductors)

Execution: in a sitting position, lean your feet against each other, sit on the ischium bones, straighten your back. Gently push your hands to your knees, lowering your legs closer to the floor. The closer the foot to the body, the stronger the stretching of the muscles.

Extensor forearm

Fulfillment: shoulder down and pull back, then lock it in the optimal position. Now start pressing on the opposite hand, as shown in the picture.

Что Вы тянете на самом деле: растяжка мышц в картинках

Breast-clavic-mastoid

Exercise: with the neck as far as possible, slowly lower your ear on your shoulder.

Breast-clavic-mastoid

Exercise: Start stretching the muscles, slowly turning the neck and supporting the chin in a raised position. For a deeper stretching, you can use your hand.

Что Вы тянете на самом деле: растяжка мышц в картинках

Breast-clavic-mastoid

Execution: put your hands on your hips, straighten your back and begin to pull your head back, taking care.

Что Вы тянете на самом деле: растяжка мышц в картинках

Chest-clavicular-mastoid and upper trapezoidal

Fulfillment: maximally straighten your neck, try to touch the ear with your shoulder.

Lumbar and quadriceps

Execution: stand on your knee, slowly put your right hip forward. Grasp the back of the foot and strain the gluteus muscle.

Extensor forearm

Fulfillment: shoulder down and pull back, then lock it in the optimal position. Now start piling on the opposite hand, as shown in the picture.

Что Вы тянете на самом деле: растяжка мышц в картинках

Lateral deltoid

Execution: Straighten the arm across the body and lightly press it to increase the stretching of the muscle.

Trapezoidal

Exercise: in standing position (legs together) with your back straight, slowly take your hips down and back, rounding your back and simultaneously touching your chest with your chin.

Что Вы тянете на самом деле: растяжка мышц в картинках

The widest back muscle

Execution: grasp the crossbar, slowly tear your legs off the floor.

The widest back muscle

Execution: stand with both hands by the corner of the wall or pillar. Holding your back straight, slowly take your hips to the side.

Что Вы тянете на самом деле: растяжка мышц в картинках

The widest back muscle

Execution: stand on all fours and slowly pull back the hips until the forehead touches the floor.

Cambrian and calf

Execution: stand on the edge of the step and slightly turn the ankles inward and outward to stretch the muscles.

Что Вы тянете на самом деле: растяжка мышц в картинках

Fontovascular and calf

Exercise: Begin stretching the muscles, standing on one knee (as for lunge), be careful if you have problems with the hips.

Hind femora and calf

Execution: sit on the ischium and, if necessary, bend your knees. Try to get your hands on your feet, straightening your knees.

Что Вы тянете на самом деле: растяжка мышц в картинках

Hindquarters of hip

Fulfillment: put one foot in front of the other. Put your hands on your hips and, straightening your back, start bending down from your hip.

Gluteal

Fulfillment: stand by placing your feet to the width of your shoulders and slowly squat, straightening your arms between your legs and keeping your balance with your feet and hips.

Что Вы тянете на самом деле: растяжка мышц в картинках

Gluteal

Exercise: from the sitting position, slowly pull up the leg at the chest and turn the thigh outward, keeping the back straight.

Cambrian and calf

Fulfillment: Start from the initial position for the lunge, slightly withdrawing the stack behind the stack outward. Slowly lower the heel of the leg at the rear to the floor in order to stretch the muscles.

Что Вы тянете на самом деле: растяжка мышц в картинках

Outer slashes

Execution: straighten the spine, slowly pull the hips to the side. If you have problems with the lower back, refrain from exercising.

Gluteal and external oblique

Fulfillment: lie on your back, move one leg through the whole body, slowly turning the trunk in the opposite direction.

Outer slashes

Execution: straighten the spine, slowly pull the hips to the side. With pain in the lower back, refrain from exercise.

Outer slashes

Fulfillment: spread your legs widely, in front the standing foot should look forward, and the other should be rotated 90 degrees. Place your hand on the front of the standing leg, pull the hip in front of it back and forth, keeping your back straight and raising the opposite arm.

Что Вы тянете на самом деле: растяжка мышц в картинках

Thoracic

Execution: face the wall, place your hand on it so that the thumb is on top. Slowly turn away from the wall to stretch the muscles of the chest.

Chest and the widest back muscle

Execution: lie on the floor, the palms should look up. Your assistant does a deep squat, you should feel the tension in these muscles.

Что Вы тянете на самом деле: растяжка мышц в картинках

Anterior tibial

Performance: Sit down and start one hand back, put one foot on the other above the knee, holding it with your hand.

Subscapic

Fulfillment: lie on your back, take your hand, bent at an angle of 90 degrees, to the side. Slowly lower the back of the hand to the floor.

Что Вы тянете на самом деле: растяжка мышц в картинках

Chest and the widest back muscle

Execution: stand at a sufficient distance from the wall so that when you touch the wall your body is parallel to the floor. Take the position indicated in the picture, keeping the back flat, and then lightly push the chest forward to provide stretching of the muscles.

Chest

Execution: lie down facing the floor, put your hands along the body palms down. The assistant pulls your hands back, providing stretching of the muscles of the chest. Injuries and pinch in the shoulder area are contraindications to the performance of this exercise.

We warn: before performing stretching, make sure there are no problems with the back, neck, shoulders and other parts of the body, which can worsen during stretching.

Be sure to consult with your doctor.