Stretching is indispensable , not just for those who are engaged in sports, but also for those who have a lot of seat and do not move enough.
One of the best things you will accomplish by stretching is to increase your flexibility. Higher flexibility of your muscles will reduce the risk of injury to the joints, ligaments, bones and muscles.
We suggest a complex of exercises developed by a Spanish fitness trainer, which will help keep your body tone.
The general rule is that stretching should not be too much effort and try to relax with deep breathing while you are doing it.
The pictures will clearly show which muscles are involved in a particular exercise:
Neck stretch muscle stretching
The muscle most engaged is sternocleidomastoideus, as well as mscalenus. Take your shoulders away from your ears and focus on raising your chin as much as possible. Breathe in the starting position, then exhale in the extreme stretch. Keep your mouth closed to maximize the stretching effect of all muscles.
Lateral (lateral) bending the door aside.
Engaged muscle sternocleidomastoideus. The neck is right, you’re trying to get your ear closer to your shoulder. To enhance stretching, sit on a chair and arm that is on the side of the muscle that stretch, grasp the seat of the chair, this will allow constant tension of the arm and the neck, which additionally activates the upper trapezium.
Lateral stretching of the shoulder
Target muscles: M. Deltoideus pars spinata. Place your hand over the body and gently press the other hand at the level of the elbow to boost the stretching of the shoulder muscles.
Assisted stretching of the door in flexion in the standing attitude
Targeted muscles: M. Trapezius. Standing with your feet as you hold your spine upright, tilt slightly from your hips forward and bend your upper back while simultaneously chin walking toward your chest.
Side bending with hooks
Target muscles: M. obliquus externus abdominis and M.Latissimus dorsi. Keep the spine upright and shoulder in the outer rotation while moving your hips slightly aside. Caution is advised again in people who have problems with their lower back.
Target muscles: M. obliquus externus abdominis. Take a tearful stance with the front leg foot that looks ahead, while the foot of the hind leg is below 90 degrees. Holding your spine right up your arms to the shoulder height, then shift the body’s weight to the back leg and gently bend the hull to the front leg.
Do not blunt your back as you lower your hull, when you feel that there is no more movement of the hull, gently reach with the hand to the foot of the foreleg. As you lower your hull to your foreleg, keep your eyes on the hand in the air.
Out of stone
Targeted muscles: M. Rectus Abodominus and M. Obliques Externalis (abdominal and external hairy abdominal muscles). This stretch is for people who already have good flexibility. Sit on your heels by placing your hands behind you and pushing your hips up and forward. If you have a problem with your neck, do not over-pinch it too far. Stretching should be felt in the muscles without excessive pressure in the lumbar spine.
Stretching the chest muscles with the help of the wall
Targeted muscles: M.Pectoralis major. Turn to the wall and place your hand so that the thumb looks up. Slowly rotate the body from the wall to feel stretching in the pectoral muscle. If stretching is felt in your shoulder too, you have rotated the hull too much.
A dog looking down at the bottom with a wall
Targeted muscles: Mm. Pectorales and M. Latissimus dorsi. Place yourself so that your body is parallel to the floor while touching the wall, or the scale. When arriving at this position, hold your back straight and fold out exclusively from the hips. When you are in a position, try pushing your chest to the front (floor), which will cause a feeling of stretching of the chest and back muscles. If you feel excessive stretching in the area behind your knees, your back muscles are shortened and you can gently bend your knees.
Targeted muscles: M. Latissimus Dorsi. From the position while you are resting on your knees and hands, slowly lower your hips to the heels while your forehead does not touch the floor. If you want to achieve stronger stretching in your hips you can spit your knees. Lightly bend the upper back and place your arms in the outer rotation to emphasize the stretching of the hairy and chest muscles.
Rotary stretching of the spine
Targeted muscles: Mm. Gluteus and M. obliquus externus abdominis. This is phenotypic stretching for all people who have problems with their lower back and spinal pain (if you suffer from these pains, before you start doing this stretching consult with your physiotherapist).
Lying on your back, move one leg to the opposite side of your body while slowly rotating your head and the upper part of your spine to the opposite side. The key thing about this stretch is that you breathe deeply to free the ribs, sacroiliac joints and hip without too much pressure on the lower part of the spine.
If this stretching is too difficult for you, you can switch both knees over the body at the same time. When you find yourself in this position you can focus stretching over the knee position. If you want more stretching on the upper spine, lift your knees more, if you’re targeting your lower knee, move your knees lower.
Seat stretching of gluteal muscles
Targeted muscles: Mm Glutei and m.Tibialis anterior. Sit with your legs fixed. Place one hand behind the body while grasping the foot and positioning the hook in the outside rotation so that your foot is above your knees. Slightly lean forward until you feel the stretching behind the hip while pulling the fingertips of the folded leg downwards by hand.
Sitting half of the pigeon king
Targeted muscles: Mm.Glutei. While sitting with your knees gently pull your leg on your chest and rotate it in the hook, keeping in mind that you hold the spine right. Otherwise, the names of these stretches are very descriptive since a lot of poses were taken from Yoga, and the yogis were very imaginative in giving names.
Widespread sitting with foreskin
Targeted muscles: Mm. Adductores. This is a phenomenal horn-opening exercise, stretching the primers and the rear log hive. Start with slightly bent knees and corrected spine. When you feel your muscles relax, you can try to straighten your legs and grab your fingers on your feet.
At the same time, pull your fingers toward your face to stretch the muscles of the leaf. If you can not reach your fingers, you can use a belt or towel to help. This stretching can also be done while laying on the back with legs leaning against the wall.
Targeted muscles: Mm. Adductores. Start stretching in a seated position by connecting your feet to sit straight on the saddle bones. By moving your hand slightly with your knees to the floor, you progress through stretching. The closer you place your feet to the body, this will be more effective stretching of the overlap muscles. To relax your back muscles, gently separate your feet from your body and gently bend your upper back.
Wide deep sed on the side
Targeted muscles: Mm. Adductores. Place your legs in a gap with your fingers to the front and straightened your knees. Slowly shift your weight to the right leg by folding your right knee while the fingers of the left leg that is stretched rotate toward the ceiling until you reach the position to sit on the right hip. The foot of the right leg should be on the ground.
He will stretch the front of the hook of the hip hinge
Target muscles: M. Psoas and M. Quadriceps. Place your body in a semi-clickable position and lightly transfer the weight to your left leg by moving your right hook forward. The position itself is such that you will feel the stretching on the front of the right hip. Now reach for the foot that is back and grasping it by the foot attract it to the gluteal region in order to boost stretching.
The front fingers are attached
Targeted muscles: the backbone and leaf. Sit on the sedentary bones and if necessary bend your knees. As your flexibility improves, your knees will correct themselves. If you have problems with your back, keep your spine as straight as possible. The probability of this stretching is while you lie on your back, and your legs are raised vertically to the wall.
Stretch the list in the standing position
Targeted muscles: M. Triceps surae (Soleus and Gastrocnemiusi). You can do this stretching by placing your fingers and the front of the foot on the edge of the stairs, or on a squat surface that is about the fifth. Slightly rotate your feet inside and out to actively stretch all the parts of the limb muscle.
Standing on one leg in a standing position
Targeted muscles: the back of the buta. Place your leg in front of the other and your hands on your hips while your back is fixed, then start bending your hips.
She is stretching the sheet to the wall
Targeted muscles: M. Triceps surae. From the position of the steppe while your toes your back legs looking forward, gently lower the heel to the ground.