Stretching Anatomy in Pictures: exercises for the arms and legs

Alternately stretch the fingers

Which muscles stretch: extensor muscles, which are involved in the work of the finger.

Performance. Stretching is performed separately for each finger. Grasp the tip of the finger of the second hand and gently bend it to his hand. In this wrist must remain bent at approximately 90 degrees.

A comment. During the exercise, try to slightly bend your wrists every time you pull your finger. This will enhance the tension a bit, but you should definitely keep in mind that any stretching exercises should be slow and controlled.

Separation of fingers

Which muscles stretch: palmar interossei muscles, dorsal interosseous muscle of the thumb.

Performance. This exercise is recommended to musicians playing the flute, guitar and piano. With the other hand slide the fingers one by one, gently pulling them to the side. Alternatively, you can place a small rubber balls between the fingers and gently squeeze the hand. Such small muscles such as, for example, palmar interosseous, respond very well to such charging.

A comment. Some activities give more stress on the fingers, requiring them flexibility and mobility (Play some musical instruments, painting, surgery, set a large amount of text, and so Further). This stretch will give the necessary relaxation and relieve tension from tired muscles and joints.

Lead hand with an open elbow

Which muscles stretch: extensor carpi radialis longus muscle, the muscle, the outlet thumb (short and long).

Performance. It is advisable to perform this exercise standing with elbow fully rectified. Pull the hand a little forward, palm up, cover the top of the palm of the second hand and keeping it in this position and gently pushing on the thumb, pull the wrist.

A comment. Rectified elbow allows to work out all the target muscles, not just those associated with the operation of the thumb (they pass through both the elbow and through the wrist).

Pronation arm with straightened elbow

Which muscles stretch: insoles, the muscles, the outlet thumb brush extensor muscles of the thumb.

Performance. Like the previous one, it is desirable to perform the exercise while standing, the elbow should be fully extended. Pull the hand forward, palm outward, expand (as if you were going to pour water from a jug), grasp the second hand thumb and gently pull it out (this will increase the tension).

A comment. Stretching combines several movements, as these muscles are usually quite difficult to pull out because of the limited mobility of the bones. Pain in this exercise indicate that you overdo.

At first glance, this rotation is performed at the expense of the wrist, but actually produced by the rotation of the elbow. As a result, the work also includes the muscles of the forearm.

knee-bend

Which muscles stretch: quadriceps femoris.

Performance. Stand up straight, keeping his hand for support for balancing. Bend your knee and hold the working leg behind the back surface of the medial side of the foot of the same name by hand, as shown in the illustration. Try to keep the thigh of the working leg on the same level as the reference, the knees should also be at the same level. The harder you press on the foot, bringing the heel to the buttock, the stronger the tension.

A comment. During this exercise, the hips should not be bent, the body does not tilt. Lead hips back slightly increases the tension. Withdrawal knee a little forward to shift the focus from the long stretch on the lateral and medial thigh muscles.

Tibial stretching with half-bent knees

Which muscles stretch: soleus muscle.

Performance. Stand up straight and grasp hands for support. Foot Put one foot at the base of support, the second (working) foot on a step away. Knees of both legs should be bent at. Stop working leg must be fully pressed to the floor. In this case, you should feel a slight tension in the soleus muscle, which is located under the gastrocnemius. The degree of tension is regulated transfer of weight from one foot to the other.

A comment. In this exercise it is important to keep the knees of both legs constantly half-bent: it allows good stretch the soleus muscle. In order to reach the point of maximum tension, gently place the heel of the back (working) feet on the ground. The most common way to adjust the tension in this position - summing up the knee as close as possible to the support, for which you hold. The closer to the support foot (the heel when set at the ground), the greater the stretch.

Tibial stretching sitting

Which muscles stretch: gastrocnemius, soleus muscles and hamstrings.

Performance. Sit on the floor, one leg straight, the other bent at the knee to the foot basin, the heel is located on the adductor muscles of the working leg. Now you have to get it as if the buttocks from under him and slowly bend to a straightened leg, bending at the waist not, and in the hip joints.

A comment. During the exercise the head and the body should remain on the same line, the abdomen is tightened to the thigh, top stretches to the side of the foot. The most common mistake - bending the body at the waist and bent back. You think that you can lean closer to the foot, but in this case is extended is not the same muscle group. Lean is not so low, but correctly: try to put on the belly and hip while keeping the knee and his back straightened.

Stretching for hips sitting on heels

Which muscles stretch: quadriceps femoris.

Performance. Sit on the floor so that the buttocks were on their heels (preferably on a soft surface), then lean back slightly parted thighs, and try to put the basin between the feet. During this exercise, stretch not only the quadriceps, but the hip flexors.

A comment. Some people are comfortable when the feet are on the floor ups down (the heel pointing up), the other is easier to maintain this position with socks, turned outwards. If you have pain in the hips, knees or feet, it is advisable to choose another option extensions.

thrust

Which muscles stretch: iliopsoas muscle.

Performance. From a standing position take a step without taking his free leg from the floor. In this position, bend your front knee, transferring to it most of the weight. The knee should not extend beyond the foot. Slowly and carefully lower the body down (pelvis tends to the floor). The lower the go, the stronger the tension in the muscles.

A comment. This simple exercise is working very well the hip flexors. For better balancing can lean his hands on the front foot or the stick for a bench, because it is an equilibrium retention has a huge impact on the technique of performing stretching.

Stretching the hip in a prone position

Which muscles stretch: gluteus maximus.

Performance. Lie on your back, bend one leg at the knee and hug both hands, trying to press her to his chest. The second leg remains stretched forward.

A comment. This exercise helps to stretch well gluteus maximus and affect the hip flexors elongated legs. If you do not have a good stretch, elongated leg will be slightly up from the floor. This should be avoided. One option - underlay leg under the bottom section wall bars. Or you can ask a partner to help you and keep the foot.

Hip abduction standing

Which muscles stretch: gluteal deltoids (surface fibers of the gluteus maximus and tensor fasciae latae muscle).

Performance. Stand on a step away from the support and grasp her hand, the other hand on the side. Get nearest to the support leg for a second and move it to the main body weight. Begin to slowly lower the body down and at the same time move the free leg slightly to the side.

A comment. You will feel the tension not only in the above muscles, the work turns more and gluteus medius muscle supporting leg.

Obligatory condition of performing this exercise - the vertical position of the spine, no tilt to any side. You should feel tension, extending along the entire lateral surface of the leg from the hip to the knee.

Stretching feet sitting

Which muscles stretch: long and short flexors of the toes.

Performance. Sit on the floor, straighten one leg (working leg), for the second choose a comfortable position. Grasp the hand fingers working the foot and pull them towards you (in the direction of the tibia). When this palm should cover a large part of the foot. If the working leg knee is straightened, the basic tension of the shift to the soleus and gastrocnemius muscles, whereas the bent position enables it stretching the flexor of the toes.

A comment. If you do focus exclusively on stretching the fingers, the work will turn on not only short and flexor digitorum longus, but worm-like muscles (plantar muscles of the foot). Therefore, it is desirable to carry out all these options are stretching to make sure that will be worked out as much muscle as possible.

The separation of the toes

Which muscles stretch: muscles, resulting in a big toe, plantar interosseous muscle.

Performance. During this exercise, the fingers are separated one by one with the help of hands. Especially useful for this stretch will be those who often arch fingers because of too narrow shoes.

A comment. Uncomfortable shoes harm footsteps making thumbs less mobile. As a result, problems are transferred above, like a chain, and you can feel the pain in the knee, hip or spine. This simple exercise, as the separation of the fingers, to help restore their mobility and give rest tired muscles, which accounts for quite a long time to be in a very awkward and unnatural position.

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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 body muscles →