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What you really pull: muscle stretching in pictures

Что Вы тянете на самом деле: растяжка мышц в картинках

Stretching is a type of exercise aimed at increasing the flexibility of the human body.

Everyone needs stretching muscles - hostages of a sedentary lifestyle, physically active people and athletes. Providing blood flow to the muscles, stretching helps improve posture, facilitate the implementation of various exercises, while reducing the risk of injuries and easing pain.

In order not to miss any important muscles during stretching and to ensure the correct execution of movements, you need to know which muscles you warm up during a particular stretching exercise. In order to facilitate your task, we present a brief description and illustrations of exercises for muscle stretching (prepared by the Spanish trainer Vicky Timon), which are likely to be useful to everyone.

Muscle Stretching Exercises - Short Description & Illustrations

First of all, when performing any exercises, including those aimed at stretching muscles, it is necessary to remember safety. If during the execution of the movements you felt a sharp unpleasant pain, you need to stop and adjust the technique. Try to perform the movements as naturally as possible, without overstressing the muscles at the same time, and watch your breathing.

Что Вы тянете на самом деле: растяжка мышц в картинках

Direct and external oblique muscles of the abdomen

Fulfillment: sit on your heels, put your hands back and push your hips forward and firmly, without straining your lower back. If you have problems with the neck, do not throw your head back.

Leading (adductors)

Execution: in a sitting position, knees bent, back straight. Begin to straighten your legs slowly, slightly bending your back, try to touch your feet.

Что Вы тянете на самом деле: растяжка мышц в картинках

Leading (adductors)

Exercise: Stand on all fours and slowly extend your knees until you feel tension in your groin muscles.

Leading (adductors)

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

Что Вы тянете на самом деле: растяжка мышц в картинках

Leading (adductors)

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

Forearm Extensor

Execution: lower the shoulder down and pull it back, then fix it in the optimal position. Now begin to press on the opposite hand, as shown in the figure.

Что Вы тянете на самом деле: растяжка мышц в картинках

Sternum-clavicular-mastoid

Fulfillment: as much as possible extending a neck, slowly lower an ear on a shoulder.

Sternum-clavicular-mastoid

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

Что Вы тянете на самом деле: растяжка мышц в картинках

Sternum-clavicular-mastoid

Fulfillment: put your hands on your hips, straighten your back and begin to move your head back, being careful.

Что Вы тянете на самом деле: растяжка мышц в картинках

sternocleidomastoid and upper trapezius

Fulfillment: Straighten your neck as much as possible, try to touch your shoulder with your ear.

lumbar and quadriceps

Fulfillment: kneel, slowly forward the right thigh forward. Grasp the foot from behind and tighten the gluteus maximus.

Forearm Extensor

Execution: lower the shoulder down and pull it back, then fix it in the optimal position. Now begin to push on the opposite hand, as shown in the figure.

Что Вы тянете на самом деле: растяжка мышц в картинках

Lateral deltoid

Exercise: Straighten your arm across the body and press lightly on it to enhance muscle stretching.

Trapezoid

Fulfillment: in a standing position (legs together) with a straightened back, slowly move your hips down and back, rounding your back and simultaneously touching your chin with your chest.

Что Вы тянете на самом деле: растяжка мышц в картинках

Latissimus dorsi muscle

Execution: grab the bar, slowly tear your legs off the floor.

Latissimus dorsi muscle

Execution: stand with both hands at the corner of a wall or pillar. Keeping your back straight, slowly move your hips to the side.

Что Вы тянете на самом деле: растяжка мышц в картинках

Latissimus dorsi muscle

Exercise: Stand on all fours and slowly move your hips back until your forehead touches the floor.

Flounder and calf

Exercise: stand on the edge of the step and slightly rotate the ankles in and out to stretch the muscles.

Что Вы тянете на самом деле: растяжка мышц в картинках

Flounder and calf

Fulfillment: start stretching the muscles, standing on one knee (as for a lunge), be careful if you have problems with your hips.

The back of the thigh and calf

Exercise: Sit on the sciatic bones and bend your knees if necessary. Try to grab your feet with your arms straightened at the knees.

Что Вы тянете на самом деле: растяжка мышц в картинках

Back of the thigh

Fulfillment: put one foot in front of another. Put your hands on your hips and, straightening your back, begin to bend down from your hips.

Buttock

Fulfillment: stand with your feet shoulder-width apart and sit down slowly, straightening your arms between your legs and maintaining balance with your feet and hips.

Что Вы тянете на самом деле: растяжка мышц в картинках

Buttock

Exercise: From a sitting position, slowly pull the leg near the chest and turn the thigh outward, keeping your back straight.

Flounder and calf

Fulfillment: start from the initial position for the lunge, slightly moving the back foot outward. Slowly lower the heel of the back leg to the floor to stretch the muscles.

Что Вы тянете на самом деле: растяжка мышц в картинках

Outdoor oblique

Execution: Having straightened the spine, slowly move your hips to the side. For problems with the lower back, refrain from exercise.

Gluteal and external oblique

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

Outdoor oblique

Execution: Having straightened the spine, slowly move your hips to the side. For pain in the lower back, refrain from exercise.

Outdoor oblique

Execution: spread your legs wide apart, the front foot should be looking forward, and the other should be turned 90 degrees. Put your hand on the standing leg in front, take the thigh in front back and down, keeping your back straight and raising the opposite arm.

Что Вы тянете на самом деле: растяжка мышц в картинках

Breast

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

Chest and latissimus dorsi

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

Что Вы тянете на самом деле: растяжка мышц в картинках

Anterior tibial

Fulfillment: sit down and bring one arm back, put one leg on the other above the knee, holding it with your hand.

Subscapular

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

Что Вы тянете на самом деле: растяжка мышц в картинках

Chest and latissimus dorsi

Fulfillment: 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 your back straight, and then slightly push your chest forward to ensure stretching of the muscles.

Chest

Execution: lie face down on the floor, put your hands along the body with your palms down. The assistant pulls your arms back while stretching your chest muscles. Injuries and pinching in the shoulder are contraindications to this exercise.

Warning: before stretching, make sure that there are no problems with the back, neck, shoulders and other parts of the body that may worsen during stretching.

Be sure to consult your doctor.