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Theseillustrationsexplain
whichmusclesyoure
stretching

Wealsorecommend

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Stretchingisanimportantcomponentofanyphysicalfitnessprogramandisverybeneficial
whenitcomestoeverydaylife.
WeatBrightSidewouldliketosharesomebeautifulillustrationscreatedbyaSpanish
fitnesscoachtoshowyouwhichmusclesareaffectedbydifferentstretches.Pleasebear
inmindthatwhilestretchingyoushouldpayattentiontoyourbreathingandmakesurethat

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theexercisesdonotcauseyouanypain.Holdeachposefor1030seconds.
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Neckextensionstretch

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(#image2602655)

Musclesstretched:sternocleidomastoidmuscles.
Howtoperform:Placeyourhandsonyourhips,keepyourspinestraight,andtiltyour
headback.Forabiggerstretch,youcanputyourhandsonyourforehead.

Lateralsideflexionoftheneckwithhandassistance

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14497(/wonderanimals/13imagesthateveryonewhoscrazyaboutdogswillunderstand240510/)

(#image2602705)

Musclesstretched:sternocleidomastoidanduppertrapeziusmuscles.
Howtoperform:Situpwithyourbackstraight.Reachyourlefthandoveryourhead,
andslowlytiltyourheadtotheleft,tryingtotouchyourlefteartoyourleftshoulder.
Repeatontheotherside.

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Lateralshoulderstretch
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menwomencantresist241060/)

(#image2602755)

Musclesstretched:lateraldeltoid.
Howtoperform:Stretchyourrightarmacrossyourbody.Useyourotherarmandpull
thearmthatisbeingstretchedtowardyourbody.Repeattheexercisewiththeother
arm.

Standingassistedneckflexionstretch

(#image2602805)

Musclesstretched:Trapeziusmuscle.
Howtoperform:Startinastandingpositionwithyourfeettogetherandyourback
straight.Slowlypushyourhipsback,roundyourupperback,andbendyourhead
forward,tryingtotouchyourchintoyourchest.

Lateralflexionwithadowel

(#image2602855)

Musclesstretched:externalobliquesandlatissimusdorsimuscles.
Howtoperform:Standwithyourbackstraight,andslowlypullyourhipstotheside.
Repeatontheleftside.

Trianglepose

(#image2602905)

Musclesstretched:externalobliques.
Howtoperform:Standwithyourfeetslightlywiderthanshoulderwidthapartandyour
armsextendedouttothesides.Keepyourfrontfootpointedstraightaheadandyour
backfootatapproximatelya90degreeangle.Placeyourhandonyourfrontleg,then
pushyourfronthipback,keepingyourbackstraight.

Camelpose

(#image2602955)

Musclesstretched:rectusabdominismuscleandtheexternalobliques.
Howtoperform:Sitbackontoyourheels,putyourhandsbehindyourback,andpush
yourhipsupandforward.Becarefulnottoovertaxyourlowerback.

Cheststretchatthewall

(#image2603005)

Musclesstretched:pectoralisandlatissimusdorsimuscles.
Howtoperform:Beginbyfacingawallwithyourrighthandtouchingit.Slowlyrotate
awayfromthewalltostretchyourchestmuscle.Repeattheexercisewiththeotherarm.

Downdogvariationatthewall

(#image2603055)

Musclesstretched:pectoralisandlatissimusdorsimuscles.
Howtoperform:Standfarenoughfromawallsothatwhenyoutouchthewallyour
bodybecomesparalleltotheground.Takethepositionshowninthepicture.Keepyour
backstraight,andthenpushyourchestforwardcreatingaslightarchinyourupper
back.

Childspose

(#image2603105)

Musclesstretched:latissimusdorsimuscles.
Howtoperform:Startinakneelingposition,andslowlybringyourhipsbacktoward
yourheels,tryingtotouchyourforeheadtothefloor.

Supinetwist

(#image2603155)

Musclesstretched:glutesandexternalobliques.
Howtoperform:Lieonyourback,bendyourrightkneeup,andmoveitovertoyour
leftside.Slowlyrotateyourtorsointheoppositedirection.Useyourlefthand
toincreasethestretch,pushingyourrightkneetowardthefloor.Repeatwiththeother
leg.

Seatedpigeonpose

(#image2603205)

Musclesstretched:tibialisanteriormuscles.
Howtoperform:Sitonthefloor,puttherighthandonthefloorbehindtheback,
extendbothlegsinfrontofyou,andthentakeoneankleovertheoppositeknee.Repeat
fortheleftfoot.

Seatedhalfpigeonpose

(#image2603255)

Musclesstretched:glutes.
Howtoperform:Startinaseatedposition,andslowlypullyourlegtoyourchestwhile
rotatingyourhipandkeepingyourspinestraight.Repeatwiththeotherleg.

Sittingadductorstretch

(#image2603305)

Musclesstretched:adductorsandhamstrings.
Howtoperform:Sitonthefloorwithyourlegswideapart.Keepingbothlegsstraight,
placeyourhandsonthefloorinfrontofyouandbegintoleanforward.Walkyour
fingersoutasfarasyoucanuntilyoufeelthestretch.

Butterflypose

(#image2603355)

Musclesstretched:adductors.
Howtoperform:Sitonthegroundwithyourbackstraight,bendingbothkneesand
bringingyourfeettogether.Useyourhandstopressyourkneesdowntowardsthefloor.
Keepinmind:Inordertotryamoreintenseversionofthisstretch,trytobringyour
heelsclosertoyourhips.

Widesidelungepose

(#image2603405)

Musclesstretched:adductors.
Howtoperform:Standwithyourfeetshoulderwidthapart.Shiftyourweighttoyour
rightlegandbendyourrightkneeintoahalfsquatwhilekeepingyourleftlegstraight.
Repeattheexercisewiththeotherleg.

Halfkneelingquad

(#image2603455)

Musclesstretched:psoasmusclesandquadriceps.
Howtoperform:Startinalungepositionwithyourrightkneeonthegroundandyour
leftlegoutinfrontofyouata90degreeangle.Reachbackandgrabyourrightankle,
andpullittowardsyourbutt.Thenalternatethelegs.

Seatedforwardfold

(#image2603505)

Musclesstretched:backthighmuscles,hamstrings,andcalves.
Howtoperform:Sitonthefloorwithyourlegsstraightinfrontofyou.Keepingyour
legspressedagainstthefloor,slowlylowerthetorsotowardsthelegs.

Standingcalfstretch

(#image2603555)

Musclesstretched:soleusandgastrocnemiusmuscles.
Howtoperform:Youcanperformthisstretchonarackorontheedgeofastairstep.
Lightlyrotateyouranklestostretchthecalfmusclesactively.

Singlelegforwardbend

(#image2603605)

Musclesstretched:backthighmusclesandhamstrings.
Howtoperform:Standupstraight,thenstepforwardwithyourrightfoot.Bringyour
handstoyourhips.Keepyourspinestraightasyoubendforwardfromthehips.Repeat
theexercisewiththeotherleg.

Standingcalfstretchatthewall

(#image2603655)

Musclesstretched:soleusandgastrocnemiusmuscles.
Howtoperform:Startinalungepositionwithyourrightfootforwardandyourleftfoot
slightlyturnedout.Slowlybringyourleftheeltothegroundtostretchyourcalf
muscles.Repeattheexercisewiththeotherleg.
Adaptedfrom:scarMornEsquerdo
Enciclopediadeejerciciosdeestiramientos
Illustratedby:IsabelArechabala(https://iarechabala.com)
TranslatedandadaptedbyBrightSide.

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Ta'zEemHK
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6Aug19,20168:53am

FrancisConstantinoPeaWorksatEmdadNajedGroup
thanks
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5Aug20,20164:02pm

RuthOmotayoAhmedProspectCollegeketu
Thanks
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6Aug20,201610:23pm

BarbaraHorowitzWashington,DistrictofColumbia
I'mforwardingtheserightnow....hopetobeabletodoallofthese!!!
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7Aug21,20163:43am

PatrickRogersCypress,Texas
Greatillustrations
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