Stretching Anatomy in Pictures: exercises for the whole body

In sports it is very important to understand at least the basic principles of work of our body, what can be done and what can not, what muscles during the exercises of work. Today, we want to offer you illustrations Timon Vicky (Vicky Timón), an expert in yoga and author Encyclopedia of Pilates Exercises, and James Kilgallon (James Kilgallon), the creator of the program Mazlo's Body Maintenance.

camel Pose

Stretched straight and obliques. During the execution of this stretch try not heavily load the spine. If you have problems with the neck, do not throw back his head back.

Transverse (broad) fold forward

Stretch adductors (adductor muscles). This stretching opens the hips, relaxes the hamstrings and adductors.

Frog

Stretches the adductors. "Frog" - a very deep stretch groin. Once you feel that the muscles begin to relax, try to push your knees even wider, stay in this position for several minutes.

Lunge toward

Stretches the adductors.

Butterfly

Stretches the adductors.

Stretching the forearm extensor

Stretching lateral flexors of the neck

It stretches the so-called muscle sternocleidomastoid, or sternocleidomastoid muscle.

Stretching the neck rotators

It stretches the so-called muscle sternocleidomastoid, or sternocleidomastoid muscle.

Stretching the neck extenders

It stretches the so-called muscle sternocleidomastoid, or sternocleidomastoid muscle.

Stretching lateral flexors of the neck with his hands

It stretches the so-called muscle sternocleidomastoid, or sternocleidomastoid muscle.

Stretching the hip flexors

It stretches the muscles of the lumbar and quadriceps.

Stretching the forearm extensor

Lateral shoulder stretch

Stretches the lateral deltoids.

Stretching the neck in a standing position

Stretches trapezius muscles.

Stretching lat with spinal traction

Stretching lat against the wall

Pose child

It stretches the latissimus dorsi.

Stretching the calf muscles standing

It stretches the soleus and gastrocnemius muscles.

The longitudinal splits

It stretches the muscles of the lumbar and hamstrings.

Longitudinal crease (tilt forward to socks)

Stretches the hamstrings and calf muscles.

Easy tilt to one leg forward

Stretches hamstrings.

deep squat

Stretches glutes.

Posture half sitting dove

Stretches glutes.

Stretching the calf muscles while standing against a wall

It stretches the soleus and gastrocnemius muscles.

Lateral tilt wall

It stretches the external obliques.

spine twisting

Stretches glutes and external obliques.

The side slopes with reliance

It stretches the external obliques and latissimus dorsi.

triangle Pose

It stretches the external obliques.

Stretching the pectoral muscles in the wall

Stretching the chest muscles with the help of another person

Stretches chest and latissimus dorsi.

Pigeon sitting posture

It stretches the tibialis anterior muscle.

Stretching out the shoulder rotation

It stretches the subscapularis muscle.

Pose dog muzzle down, focusing on the wall

Stretches chest and latissimus dorsi.

Stretching the chest muscles

Stretching the trapezius, deltoid and supraspinatus muscle

Stretching of the trapezius muscle and the extensors of the neck

Other portions illustrated by stretching guide can be found here:

• stretching Anatomy in Pictures: exercises for body muscles →
• stretching Anatomy in Pictures: exercises for hands and feet →