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36PicturesToSeeWhichMuscleYoureStretchingBeYoungBeGreen

36PICTURESTOSEEWHICHMUSCLE
YOURESTRETCHING
bYbG | January14,2016 | BODY
BUILDING&FITNESS | 105
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Itdoesntmatterifyoureachronicsitter,adailyexerciser,oraweekendwarrior,mostunderstandthebenefitsof
stretching.Itsendsbloodstreamtoyourmusclesandoffersyourjointsassistanceinmovingthroughtheirfull
scopeofmovement.Stretchingenhancesyourstanceandathleticexecutionwhilereducingyourriskofpainand
injury.
Howeverwhenyoudoyogaoraflexibilityroutine,doyouknowwhichmusclesyoureactuallystretching?Or
whetheryoureperformingeachstretchcorrectly?
Withthisknowledge,youcanpickthebeststretchesforyourspecificgoals.Furthermore,ifyoueverfeelpain
andIdontmeanstretchysortofpain,buttheWhoa,somethingdoesntfeelrightsortofagonyyoucan
pinpointthemusclegivingyouproblemsandmodifyyourstretchtoavoidinjury.
Ifyoufeelpressureorstrainonyourjoints,youarepushingtoomuch,soyoushouldonlyfeelthesestretchesin
thebellyofthemuscle.Asyoustretch,focusonyourbreathingandmovethroughthemovementsasnaturallyas
possible.
Dontworryabouthowlongyourestretching,focusonfeelinghowyourmusclesrelaxandgettingthembackto
theirnatural,restinglengths,whichtakes5to30secondsforeachmuscle.Ifyouthinkthatyoudidntget
anywherewithaspecificstretch,tryadifferentposition.
TheseillustrationswerecreatedbyVickyTimn,ayogaexpertandauthorofEncyclopediaofPilatesExercises,
andJamesKilgallon,CSCS,creatorofMazlosBodyMaintenanceProgram.

1.CamelPose
MusclesTargeted:RectusAbdominusandExternalObliques.Thisstretchisreservedforpeoplewhoalready
havegoodflexibility.Sitonyourheelsandplaceyourhandsbehindyouandpushyourhipsupand
forward.Avoidputtingtoomuchpressureonthelumbarspine.Ifyouhaveproblemswithyourneckdontdrop
yourheadback.
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2.WideForwardFold
MusclesTargeted:Adductors.Thisisagoodexercisetoopenthehips,andstretchtheadductorsand
hamstrings.Keepyourkneesbentandleaveyourspinestraight.Whenyourmusclesstarttoreleaseyoucan
straightenyourlegs,roundoutyourbackandreachforyourfeet.Pullonthebottomoftheballsofyourfeetto
releasethecalfmuscles.Ifyoucantreachyourfeetyoucanuseabeltortowel.Alsoyoucandothisstretch
lyingonyourbackwithyourfeetupthewall.

3.FrogPose
MusclesTargeted:Adductors.Thisisadeepgroinstretchthatcanplacepressureonyourkneessoitsgoodto
beonasoftsurface.Startwithrestingonyourhandsandkneesandslowlybringyourkneeswideruntilyoufeel
agoodstretchinyourgroinmuscles.Youcanfeelminorvariationsinthestretchasyoupushyourhipsbackand
forward.
4.WideSideLungePose
MusclesTargeted:Adductors.Startwithyourfeetforwardinawidestanceandputyourlegsasstraightas
possible.Slowlywalkyourhandstoyourrightfootwhilebendingyourrightkneeandrotatingyourlefttoesupto
theceiling,sittingintoyourrighthip.Keepyourrightfootflatontheground.

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5.ButterflyStretch
MusclesTargeted:Adductors.Startinaseatedpositionandbringthesolesofyourfeettogetherandsittall
throughyoursitbones.Progressthisstretchbyplacingpressureonyourkneeswithyourhands.Thecloseryour
feetaretoyourbodythemoreyouwillstretchyourgroinmuscles.Bringyourfeetfartherfromyourhipsand
slowlyroundyourupperbodytoreleaseyourbackmuscles.
6.ForearmExtensorStretch
MusclesTargeted:ForearmExtensor.Startwithpackingyourshoulderdownandback.Thenexternallyrotatethe
shoulderfortheoptimalpositiontostretchtheforearmmuscle.Onceinthispositionapplypressuretoyour
opposinghandtobeginthestretch.Youcanprogressthisstretchbytouchingthetipsofyourfingerstogetherin
ateacupshape.

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7.LateralSideFlexionoftheNeck
MusclesTargeted:SternocleidomastoidSCM.Keepyourneckaslongaspossiblewhileslowlydroppingyour
eartoyourshoulder,butmakesureyouarenotcollapsingyourcervicalspine.Youcanboostthisstretchwith
beingseatedonachairandclutchingthebottomoftheseat.
8.NeckRotationStretch
MusclesTargeted:SternocleidomastoidSCM.Rotateyourneckslowly,whilekeepingyourchinslightlyelevated
toisolatetheSCM.Ifyouliketogetadeeperstretch,applypressurewiththeoppositehandfromthedirection
thatyouarerotating.

9.NeckExtensionStretch
MusclesTargeted:SternocleidomastoidSCM.Placeyourhandsonyourhips,whilekeepingyourspinelong,
starttotiltyourheadback.Butmakesureyouarenotcollapsingyourcervicalspine.
10.LateralSideFlexionoftheNeckwithHandAssistance
MusclesTargeted:SternocleidomastoidSCMandUpperTrapezius.Keepyourneckaslongaspossibleand
starttoslowlydropyoureartoyourshoulder,butmakesureyouarenotcollapsingyourcervicalspine.Youcan
boostthisstretchifyousitonachairandgrabthebottomoftheseat.

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11.HalfKneelingQuad/HipFlexorStretch
MusclesTargeted:PsoasandQuadricep.Startinahalfkneelingposition.Slowlybringyourrighthipforwardand
youshouldbegintofeelastretchinthefrontofyourhip.Takeyourbackfootandsqueezeyourbackglutetorise
thestretchonyourHipFlexors.
12.ForearmExtensorStretch
MusclesTargeted:ForearmExtensor.Packyourshoulderdownandback,thenexternallyrotatetheshoulderto
theoptimalpositiontostretchtheforearmmuscle.Inthispositionputpressureonyouropposinghandtobegin
thestretch.Youcanboostthisstretchbytouchingthetipsofyourfingerstogetherinateacupshape

13.LateralShoulderStretch
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MusclesTargeted:SideDeltoid.Putyourarmacrossyourbodyandlightlyplacepressureonyourarmtoboost
thestretchonyourshoulder.
14.StandingAssistedNeckFlexionStretch
MusclesTargeted:TrapeziusMuscle.Startwithstandingwithyourfeettogether.Keepingyourspinelong,slowly
sityourhipsbackandroundyourupperback,tuckingyourchintoyourchestatthesametime.

15.LatStretchwithSpinalTraction
MusclesTargeted:LatissimusDorsi.Startbytakingafirmgriponbar,thenslowlyliftyourfeetofftheground.You
shouldfeelastretchinyourlatsandchest.Ifyoutakeyourfeetcompletelyoffthegroundyouwillfeeltractionin
youryourlumbarspine.Avoidthisstretchifyouhaverecentlyinjuredyourshoulder,and/orhaveimpingementof
theshoulder.
16.LatStretchattheWall
MusclesTargeted:LatissimusDorsi.Placebothhandsonthecornerofawallorpost.Whilekeepingyourspine
long,slowlypushyourhipsouttotheside.Dontdothisstretchifyouhavelowerbackproblems.

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17.ChildsPose
MusclesTargeted:LatissimusDorsi.Startonyourhandsandkneesthenslowlybringyourhipsbackuntilyour
foreheadisonthefloor.Youcanbringyourkneeswidertogetabetterstretchinyourhips.Archyourupperback
andexternallyrotateyourshoulderstostretchyourlatsandchestmuscles.
18.StandingCalfStretch
MusclesTargeted:SoleusandGastrocnemius.Youcanperformthisstretchonarackorontheedgeofa
stairstep.Lightlyrotateyouranklesinternallyandexternallytoactivelystretchthecalfmuscles.

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19.FrontSplit
MusclesTargeted:PsoasandHamstring.Thisisanadvancedstretch,sobeawareifyouhaveanykindofhip
problems.Startinakneelinglungeposition.Itwillbegoodtohavethesupportofachairasyourhipflexorsand
hamstringsrelease.
20.SeatedForwardFold/SeatedToeTouch
MusclesTargeted:HamstringsandCalves.Startbysittingintoyoursitbonesandbendthekneesifneeded.As
yourflexibilityimprovesyourlegswillnaturallystraighten.Ifyouhavebackproblemskeepthespineasstraight
aspossible.Youcanalsoperformthisstretchlyingonyourbackwithyourfeetupawall.

21.SingleLegForwardBend
MusclesTargeted:Hamstrings.Putonefootinfrontoftheother.Placeyourhandstoyourhipsandwhilekeeping
thebackstraight,begintobendfromthehips.
22.DeepSquat
MusclesTargeted:Glutes.Thismovementhasatotaleffectonallareasofyourbody.Ifyouhavebadknees,or
cannotkeepyourheelsontheground,practiceyoursquatbeforeproceeding.Startbystandingwithyourfeet
shoulderwidthapartthenslowlyloweryourselfintothedeepsquat.Onceinpositionbringyourarmsinsideyour
legsandlightlyapplypressuretotheinsideofyourknees,sittingintothehipsandheels.Youcanalsopractice
thispositionlyingonyourbackwithyourfeetagainstawall.

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23.SeatedHalfKingPigeonPose
MusclesTargeted:Glutes.Sitdownandslowlypullyourlegtoyourchestandrotateyourhipwhilekeepingyour
spinestraight.Youshouldfeelthisstretchinyourglute.
24.StandingCalfStretchattheWall
MusclesTargeted:SoleusandGastrocnemius.Startinalungepositionwithyourbackfootturnedout.Slowly
placeyourbackheeltothegroundtostretchyourcalfmuscles.

25.LateralFlexionattheWall
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MusclesTargeted:ExternalObliques.Keepyourspinelongandslowlypushyourhipsouttheside.Dontdothis
ifyouhavelowerbackproblems.
26.SupineTwist
MusclesTargeted:GlutesandExternalObliques.Thisisagreatstretchforpeoplewhoaretryingtomanage
SciaticPain.Startbylyingflatonyourbackthenbringonelegacrossyourbody,slowlyrotatingyourgazeand
upperbodyintheoppositedirection.Thekeytothisstretchisusingyourbreathtoopenupyourribcageand
sacroiliacjointandhipareawithoutplacingtoomuchpressureonthelowerback.Ifyoufindthisstretchtobetoo
difficultyoucanstackbothofyourkneesontopofeachother.Onceinthispositionyouwillfeelmoreofastretch
ontheupperspinewhenthekneesarehigher,andmoreofastretchonthelumbarspinewhenthekneesare
lower.

27.LateralFlexionwithaDowel
MusclesTargeted:ExternalObliquesandLatissimusDorsi.Withyourspinelong,slowlypushyourhipsouttothe
sidewhilekeepingyourshouldersexternallyrotated.Dontdothisstretchifyouhavelowerbackproblems.
28.TrianglePose
MusclesTargeted:ExternalObliques.Startwithawidestancewithyourfrontfootstraightahead,andyourback
footat90degrees.Putyourhandonyourfrontlegorfloorasyousitbackintoyourfronthipwithastraightback.
Asyourotateawayfromyourfrontlegkeepyourgazeonthehandthatisintheair.

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29.ChestStretchattheWall
MusclesTargeted:Pectorals.Facethewallwithyourthumbup.Slowlyrotateawayfromthewalltostretchyour
chestmuscle.Youshouldfeelthisstretchinthebellyofthemuscle.Ifyoufeelitintheshoulderjointyouare
stretchingtoofar.
30.AssistedChestStretch
MusclesTargeted:ChestandLatissimusDorsi.Startbylyingonthefloorwithyourpalmsfacingup.Asyou
partnersitsintoadeepsquatyoushouldfeelastretchinyourchestandlats.Youwillalsogetsometractionin
yourspinefromthestretch.Avoidthisstretchifyouhaveimpingementoftheshoulder.

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31.SeatedHalfPigeonVariation
MusclesTargeted:AnteriorTibialis.Sitwithyourfeetinfrontofyou.Bringonehandbehindyouasyouexternally
rotateyourhipandbringonefootaboveyourknee.Slowlyleanforward,initiatingthemovementbyhingingat
thehipsifyouwanttoincreasethestretchonyourhip
32.SupineShoulderExternalRotationStretch
MusclesTargeted:Subscapularis.Startbylyingflatonyourback,bringyourarmstraightouttothesidewithyour
elbowata90degreeangle.Slowlybringthebackofyourhandtothefloor.Ifyouhandisfarawayfromfloorit
meansyourrotatorcuffandothermusclesthatcontrolinternalrotationaretight.

33.DownDogVariationattheWall
MusclesTargeted:PectoralsandLatissimusDorsi.Placeyourselffarenoughfromawallorracksothatwhen
youtouchthewallyourbodybecomesparalleltotheground.Moveintothispositionbyhingingatthehipsand
keepingyourspinestraight.Onceinposition,pushyourchestforwardcreatingaslightarchinyourupperback,
stretchingyourlatsandchestmuscles.Ifyouhavetighthamstringstrybendingattheknees.
34.AssistedChestStretchVariation
MusclesTargeted:Pectorals.Startbylyingfacedownonthefloorwithyourpalmsfacingdown.Asyourpartner
pullsbackonyourhandsyouwillfeeladeepstretchinyourchestmuscles.Avoidthisstretchifyouhave
impingementoftheshoulder

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35.StandingUpperTrapeziusStretch
MusclesHighlighted:UpperTrapeziusMuscle.Standerectandmoveyourhandsbehindyourlowerback.
Graspyourrightwristwithyourlefthand.Pullyourrightarmasfaraspossibletotheleft.Yourhands
shouldbeinback,orjustoutsideofyourlefthip.Loweryourheadsideways,towardyourleftshoulder,
untilyoufeelthestretchinyourneck.Maintainthestretchfor30secondsandthenrepeatitonthe
oppositeside.
36.StandingUpperBackExtension
MusclesHighlighted:TheTeresMajor,RhomboidandUpperTrapeziusMuscles.Standerectandplaceyourfeet
closenexttoeachother.Extendyourarmsinfrontofyouwithyourfingersinterlacedandyourpalmsfacing
forward.Loweringyourheadslightlyforwards,pushyourhandsfrontwardwhileexhaling,allowingyourbackto
archslightlywhileyourkneesarebending.Holdfor10to15seconds.

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