It’s easy to forget to stretch. This is often overlooked because the results are not as visible as when you lift weights. Still, stretching can lead to better posture, with less pain, and greater confidence. They release dopamine which helps you feel happier and more positive!
Vicky Timón, a yoga expert and author of “Encyclopedia of Pilates Exercises,” created these beautiful illustrations and James Kilgallon, CSCS, creator of Mazlo’s body maintenance program, contributed to the comments.
36 well illustrated photos to show you which muscle you stretch:
1. Posture of the camel
The posture of the Camel and Arch on its knees, are creeps and postures stretching, reputed to cause a complete deconditioning of the mind.
In this completely unusual position, some tension or discomfort may occur, and breath control can sometimes be extremely difficult to achieve. But just be careful and tame the posture quietly, step by step. the position of the camel serves as preparation for the posture of the kneeling bow.
2.LARGEST FACIAL GAP
Muscles solicited: Adductors. This is a great exercise to open the hips and stretch the adductors and hamstrings. Start this stretch with your knees bent and your back straight. When your muscles start to relax you can slowly straighten your legs, complete your back and reach your feet. Pull the tips of the feet slightly to release the calf muscles. If you can not reach your feet, you can use a belt or towel.
3.The posture of the frog
The posture of the frog is suitable to improve the flexibility of the legs (especially the muscles of the thigh). The posture of the frog helps reduce excessive fat in the body especially in the thighs, hips and abdominal area.This yoga posture helps tone the thigh muscles and increases the flexibility of the legs. It helps relieve pain in the knees, ankles, back and have a better functioning digestive system.
4. Muscles worked: Adductors.
Start with both feet forward in a wide position with your legs as straight as possible. Keep your right foot flat on the ground.
5. PAPILLON STRETCH
Muscles worked: Adductors.
6. FOREWORD EXTENSION
Muscles solicited: the forearm. Once in this position, apply pressure on your opposite hand to begin stretching.
7. LATERAL NECK FLEXION
Muscles worked: sternocleidomastoid “SMC”. Try to keep your neck as long as possible while slowly dropping your ear to your shoulder. Pay attention and avoid a vertebral collapse when you do this You can progress in steps while sitting on a chair. This will help you create consistent tension in the arm and neck.
8. EXTENSIBLE ROTATION OF THE NECK
Muscles Worked: sternocleidomastoidal »SMC». Start with a slow rotation of your neck, while keeping your chin slightly higher to isolate the SMC. Be careful and avoid a vertebral collapse when you do this. If you want to get a deeper stretch apply pressure with the opposite hand to the direction you are turning.
9. EXTENSION OF THE DOS
Muscles worked: sternocleidomastoid “SMC”. Be careful and avoid a vertebral collapse when you do this. Start by placing your hands on your hips, and tilt your head back.
10. SIDE FLEXION FROM ONE SIDE WITH HAND AID
Muscles worked: Sternocleidomastoid “SCM” and trapezius. Try to keep your neck as long as possible while slowly dropping your ear to your shoulder, be careful not to lean on your spine when doing this. You can progress step by step while sitting on a chair. This will help you create consistent tension in the arm and neck.
11. HALF KNEE / HIP STRETCH
Muscles worked: psoas and Quadracep. Start in a semi-kneeling position. Take your foot back and squeeze your gluteal to increase the stretch on your hip flexors.
12. FORWARD EXTENSION
Muscles worked: Extensor muscles of the forearm. Once in this position apply pressure on your hand to start stretching.
13. LATERAL EXTENSION OF THE SHOULDER
Muscles worked: deltoid. Apply a slight pressure on your arm to increase the stretch of your shoulder.
14. EXTENSION OF THE NECK
Muscles worked: trapezius. Start standing with your feet together. Keep your spine erect, slowly sit backwards by tucking your chin to your chest at the same time.
15.STRETCH WITH TRACTION BAR
Muscles worked: large dorsal. Start by taking a firm hold on the bar, then slowly lift your feet off the ground. You should feel a stretch in your chest. If you lift your feet completely off the ground, you will feel the pull in your your column. Avoid this exercise if you have recently been injured in the shoulder.
16. STRETCH AT THE WALL
Muscles worked: large dorsal. Start by placing both hands on the corner of a wall or pole. While keeping your spine erect, slowly push your hips to the side. Avoid this exercise if you have low back problems.
17. POSE OF THE CHILD
Muscles worked: large dorsal. Start on your hands and knees, then slowly move your hips back until your forehead touches the floor. Cambre your back and shoulders facing out to stretch your chest muscles.
18. MOLLET STRETCH
Muscles solicited: soleus and gastrocnemius. You can perform this exercise on a carpet or on the edge of a stair step.
19. HIGH DISTANCE
Muscles worked: Psoas iliac and hamstrings. This is an exercise for the advanced, proceed with caution if you have hip problems.
20. SITTING FOLDED FORWARD
Muscles stressed: hamstrings and calves. Start sitting and bend your knees if necessary. If you have back problems keep the spine as straight as possible. You can also perform this exercise lying on your back with your feet up a wall.
21.PLIE ON A LEG
Muscles worked: hamstrings. Take this position with one foot in front of the other. Put your hands on your hips and keep your back straight, and start bending from the hips.
Muscles worked: glutes. This movement has a global effect on all areas of your body. If you have knee problems, or can not keep your heels on the ground, do your squat before continuing. Start standing, then slowly lower yourself to squatting. Once in position put your arms inside your legs and apply light pressure inside your knees, hips and heels. You can also take this lying position on your back with your feet against a wall.
23. SITTING IN HALF PIGEON
Muscles worked: glutes. Start in a sitting position, slowly pull your leg towards your chest and outside turn your hip while keeping your back straight. You should feel it in your buttocks.
24. STRETCH FROM MOLLET TO WALL
Muscles worked: soleus and gastrocnemius. Start in one position with your rear foot slightly raised. Then slowly lower your heel to the ground to stretch the calf muscles.
25. SIDE FLEXION AT THE WALL
Muscles worked: External obliques. While keeping your right spine slowly push your hips to the side. Avoid this exercise if you have low back problems.
Muscles stressed: glutes and external obliques. This exercise is great for those trying to manage sciatic pain. Start by lying flat on your back and putting one leg on your body, slowly turning your gaze and your upper body in the opposite direction. The key to this exercise is to use your breath to open your rib cage and your sacroiliac joint and hip area without putting too much pressure on the lower back. If you find this exercise too difficult, you can bend your knees one above the other. Once in this position, you will feel a stretch of the upper spine when the knees are higher, and more on the spine and your lumbar when the knees are lower.
27. SIDE FLEXION WITH AN ANKLE
Muscles worked: obliques external and latissimus dorsi. With your right spine, slowly push your hips to the side while keeping your shoulders in external rotation. Avoid this exercise if you have low back problems.
28. IN TRIANGLE
Worked Muscles: External Obliques. Start with a wide position of your right front foot, and your back foot at 90 degrees. Place your hand on your front leg. When you are away from your front leg keep your eyes on the hand that is in the air.
29. STRETCHING BREAST WITH WALL
Muscles worked: pectorals. Start facing the wall with your thumb. Slowly turn you away from the wall and stretch your chest muscle. You should feel this exercise in the belly muscles.
30. ESTABLISHMENT OF BREAST
Muscles worked: Chest and large dorsal. Avoid this exercise if you have shoulder problems.
31. ASSIS EN DEMI PIGEON YOGA
Muscles worked: Anterior tibial muscle To increase the stretch on your hip, lean forward slowly.
32. EXTERNAL ROTATION SHOULDER
Muscles solicited: subscapularis.
33. WORKING WITH A WALL
Muscles Worked: pectorals and latissimus muscle. Place yourself far enough from a wall, so that when you touch the wall your body becomes parallel to the floor. Once in position, pushing your chest forward will give a slight arch in the upper back, and chest muscles.
Muscles worked: pectorals. Start by lying on your stomach on the floor with your palms down. Your partner is pulling on your hands, and you will feel a deeper stretch of your chest muscles. Avoid this exercise if you have shoulder problems.