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What you really pull: stretching muscles in pictures

Что Вы тянете на самом деле: растяжка мышц в картинках

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

Stretching muscles is needed by everyone - hostages of a sedentary lifestyle, physically active people and athletes. Providing blood flow to the muscles, stretching helps to improve posture, facilitate the implementation of various exercises, while reducing the risk of injury and easing pain.

In order to not miss a single important muscle during stretching and to ensure that the movements are performed correctly, you need to know exactly which muscles you warm up during one or another stretching exercise. Wanting to facilitate your task, we present a brief description and illustrations of exercises for stretching muscles (prepared by Spanish coach Vicki Timon), which will certainly be useful to everyone.

Exercises for stretching the muscles - a brief description and illustrations

First of all, performing any exercises, including those aimed at stretching the muscles, it is necessary to remember about safety. If during the execution of movements you feel 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, and watch your breathing.

Что Вы тянете на самом деле: растяжка мышц в картинках

Direct and external oblique abdominal muscles

Fulfillment: Sit on your heels, pull your arms back and push your hips forward and upright, without overstressing your lower back. If you have problems with the neck, do not throw your head back.

Adductors

Fulfillment: in a sitting position, knees bent, back smooth. Begin slowly straightening your legs, slightly progbyaya back, try to touch the feet.

Что Вы тянете на самом деле: растяжка мышц в картинках

Adductors

Fulfillment: get on all fours and slowly open your knees until you feel the tension in your groin muscles.

Adductors

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

Что Вы тянете на самом деле: растяжка мышц в картинках

Adductors

Fulfillment: in a sitting position, lean the feet together, sit on the ischial bones, straighten your back. Gently press your hands on your knees, dropping your legs closer to the floor. The closer the foot to the body, the stronger the stretching of the muscles.

Extensor forearm

Execution: lower the shoulder down and move 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

Grudino-clavicular-mastoid

Fulfillment: stretching the neck as much as possible, slowly lower the ear onto the shoulder.

Grudino-clavicular-mastoid

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

Что Вы тянете на самом деле: растяжка мышц в картинках

Grudino-clavicular-mastoid

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

Что Вы тянете на самом деле: растяжка мышц в картинках

sternocleidomastoid and upper trapezius

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

lumbar and quadriceps

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

Extensor forearm

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

Что Вы тянете на самом деле: растяжка мышц в картинках

Lateral deltoid

Fulfillment: straighten the arm across the body and gently push it down to strengthen the muscle stretch.

Trapezius

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

Что Вы тянете на самом деле: растяжка мышц в картинках

The broadest muscle of the back

Fulfillment: grasp the crossbar, slowly tear off the legs from the floor.

The broadest muscle of the back

Fulfillment: stand with both hands around the corner of a wall or pillar. Holding your back straight, slowly move your hips to the side.

Что Вы тянете на самом деле: растяжка мышц в картинках

The broadest muscle of the back

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

Soleus and gastrocnemius

Fulfillment: stand on the edge of the step and slightly turn the ankle inwards and outwards to stretch the muscles.

Что Вы тянете на самом деле: растяжка мышц в картинках

Soleus and calf

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

The back of the thigh and calf

Fulfillment: sit on the ischial bones and, if necessary, bend your knees. Try to hold your hands on the feet, straightening your knees.

Что Вы тянете на самом деле: растяжка мышц в картинках

The back of the thigh

Execution: put one foot in front of the other. Put your hands on your hips and, straightening your back, start to bend down from the hips.

Buttocks

Fulfillment: stand, putting your legs on shoulder-width and slowly crouch, straightening your arms between your legs and keeping your balance with the help of your feet and thighs.

Что Вы тянете на самом деле: растяжка мышц в картинках

Buttocks

Fulfillment: from a sitting position, slowly tighten the leg at the chest and turn the thigh outward, keeping the back straight.

Soleus and gastrocnemius

Execution: start from the starting position for a lunge, slightly moving the foot standing behind the back. Slowly lower the heel of the back of the foot to the floor to stretch the muscles.

Что Вы тянете на самом деле: растяжка мышц в картинках

Outdoor oblique

Fulfillment: straightening the spine, slowly move the hips to the side. If you have problems with your lower back, refrain from exercising.

Buttocks and external obliques

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

Outdoor oblique

Fulfillment: straightening the spine, slowly move the hips to the side. For lower back pain, refrain from exercise.

Outdoor oblique

Fulfillment: widely spread legs, in front standing foot should look forward, and the other should be rotated 90 degrees. Put your hand on the front leg, move your thigh back and down in front, keeping your back straight and raising your opposite hand.

Что Вы тянете на самом деле: растяжка мышц в картинках

Thoracic

Fulfillment: become facing the wall, put your palm on it so that your thumb is on top. Slowly turn away from the wall to stretch the chest muscles.

Chest and latissimus dorsi muscle

Execution: Lie on the floor, palms should look up. Your assistant makes a deep squat, you should feel the tension in the indicated muscles.

Что Вы тянете на самом деле: растяжка мышц в картинках

Anterior tibial

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

Subscapular

Execution: Lie on your back, move your arm, 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 latissimus dorsi muscle

Execution: become at a sufficient distance from the wall so that while touching the wall your body is parallel to the floor. Take the position shown in the picture, keeping your back level, and then gently move your chest forward to provide a stretch of muscles.

Chest

Execution: Lay down facing the floor, put your hands along the body, palms down. The assistant pulls your arms back, stretching the chest muscles. Injuries and pinched areas in the shoulder area are contraindications for performing this exercise.

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

Be sure to consult your doctor.