Stretching Anatomy in Pictures: exercises for body muscles

Stretching the abdominals, focusing on forearm

Which muscles stretch: rectus abdominis.

Performance. Lie on your stomach and lift the thorax, leaning on his elbows. During this exercise, you should feel a slight tension in the abdominals.

A comment. Direct abdominal abdominis muscle does not normally require a large amount of stretch, so this exercise several times a week after a workout at the press would be sufficient.

Stretching the abdominal muscles while standing

Which muscles stretch: rectus abdominis.

Performance. Stand with your back to any pole, the feet rest on the floor at the base. Raise your hands above your head, grasp the support and, without taking your feet off the floor, a little cave in advance.

A comment. This exercise stretches accurately and qualitatively, not only the group of abdominal muscles, but also to other, no less important: the latissimus dorsi and triceps. During the execution of stretching, remember that the body should be relaxed.

Stretching the sides in the supine position

Which muscles stretch: obliques, latissimus dorsi, square lumbar muscles.

Performance. Lie on your back so that one side is pressed against the wall or any other support, and pull his hands behind his head. Then start to pull your upper body in the opposite direction. In this case, the legs and thighs do not come off the wall.

A comment. Institution hands behind your head includes work the latissimus dorsi and teres major muscle. They pulled his hand back and down, leading her to the body (adduction), and rotated inward (pronation). If the hands remain outstretched at your sides, will only stretch the abdominal muscles.

Lateral stretching in pairs

Which muscles stretch: obliques, latissimus dorsi, square lumbar muscles.

Performance. Stand with a partner side to each other at a distance of approximately one step with feet together. Grasp each other's forearms on the inside, hand on the outer sides lift up and clasped his hands, forming an arch. From this position, neatly cave in in the direction from the peer, stretching the outer side of the body. Legs at the same time should not come off the floor, or to change its position.

A comment. It is desirable that you are not very different from each other in height and weight, otherwise the exercise will not be very convenient and effective. The main goal - to stretch the entire lateral surface, including the glutes, obliques and latissimus dorsi.

"Cat"

Which muscles stretch: rectus abdominis, the group straightened back muscles.

Performance. Get on all fours, focus on hands and knees straightened. Gather in the stomach so that the back is arched upwards. In this position, relax, and push down the body, creating a reverse bending of the spine. Then take a deep breath, stretch the stomach and a slow exhale tighten your abdominal muscles.

A comment. This exercise positively affects the flexibility of the spine and its surrounding small muscles. Also pay attention to the importance of stretching of the spinal column, especially in the lumbar region.

"Boat"

Which muscles stretch: medium and large gluteal muscles, Iliocostalis.

Performance. Lie on your back, bend your knees and pull them as high as possible (almost to the chin), clasping her hands. The spine should form a small arc, while in the cervical region should be no discomfort. Relax and linger in that position.

A comment. This exercise makes your spine and surrounding muscles and removes more mobile terminals. Especially useful for the lumbar.

spinal twist with the help of a partner

Which muscles stretch: obliques.

Performance. Sit on a flat bench, back straight, bodibar (or strap) lies on the shoulders, you hold on to it with both ends (hands as much as possible). Partner gets behind you, takes up bodibar in the same places where your hands and gently unfolds toward you until until you feel tension in the oblique muscles of the abdomen. Then return to the starting position, breathe in, breathe out, and repeat the twisting, but in the opposite direction.

A comment. Because of the voltage produced in the muscles, rotator, this exercise can not be done properly without help. For maximum effect, you need to relax in the abdominal muscles and exhale at the turn of the way.

For the independent exercise of such stretch rewound his hands behind his head and independently to twist from side to side. This can be done even while sitting at your desk.

Lateral stretching on the floor

Which muscles stretch: obliques, latissimus dorsi, square lumbar muscles.

Performance. Sitting on the heels, take one leg to the side. In this position, start pulling the same name of your hand up and away until until you feel tension in the lateral muscles. Second hand rests on the floor.

A comment. During this stretch you should feel tension in the entire side of the body. If you do not feel anything, try to take a step further leg to the side and pull the stronger hand, thus increasing the arc.

Stretching lying on the back with support under the loin

Which muscles stretch: rectus abdominis, obliques (large and small), transverse abdominal muscles, the latissimus dorsi.

Performance. Put on soft floor mat, mat or large towel twisted into a small cushion, and lay down on his back so that the bead has appeared just below the lumbar. Then stretch your arms over your head and try to stretch as much as possible.

A comment. This is a very good exercise for those who suffer from back pain caused by problems with posture. The only precaution in this exercise - you need to choose the right roller. If it is too hard and high, bending at the waist may be too strong. Because of this, you may feel pain, and exercise will not be as effective.

The second variant of this exercise - no roller. In this case, the loin should be tightly pressed against the floor, and the rest of the body - relaxed. To do this, bend your knees and place your feet near the pelvis. Try until you find a comfortable position where you can sit back and waist is pressed to the floor.

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Other portions illustrated by stretching guide can be found here:

• Anatomy of stretching in pictures: exercises for the whole body →
• stretching Anatomy in Pictures: exercises for hands and feet →