34 images that let you see which muscles you stretch

It is very important to perform stretching. But more importantly, do it right.

Camel's Pose

Allocated: straight abdominal muscles and external oblique. This stretching is best suited for those people who already have good flexibility. If you have problems with the neck, it is better not to lower your head back in the process.

A wide forward turn

Isolated adductor muscles are isolated. This is an excellent exercise that allows you to open the hips and stretch the adductor muscle, as well as the biceps. It is recommended to begin this exercise with a straight back and bent knees, gradually straightening them, as in the image.

Frog posture

Isolated adductor muscles are isolated. This is a deep stretch for the muscles of the groin, but it can put pressure on your knees, so it is recommended to perform it on a soft surface. Start with your elbows and knees on the floor and gradually move your knees apart.

Wide thrust aside

Spread your legs wide and keep them straight. Begin to deviate to the right, bending the right leg in the knee, and the left pulling in the opposite direction.

Stretching a butterfly

Seize the sitting position, bring the soles of your feet together and settle on your sciatic bones. Apply pressure to your knees with your hands. The closer your legs are to the body, the better will be the stretching.

Extensor stretching of the forearm

Extensor muscles of the forearm are allocated. Take your shoulder back and down, then rotate it to the optimal position, in which it will be better to stretch the muscles. Once you find this position, use the second hand to knead the muscles first.

Lateral flexion of the neck

Isolated sternocleidomastoid muscles. Pull out your neck and slowly lower your head with your ear to your shoulder, making sure that you do not overexert the cervical spine. You can strengthen the stretching by sitting on a chair and holding hands with it.

Neck rotation

Isolated sternocleidomastoid muscles. Slowly turn your neck, keeping your chin elevated. If you want a more serious stretching, you can exert pressure from the side opposite the turnover.

Extended neck stretching

Isolated sternocleidomastoid muscles. Put your hands on your hips, keep your back straight, then tilt your head back. Make sure that you do not damage the cervical spine.

Lateral flexion of the neck with the help of the hand

Sebaceous-clavicular-mastoid and upper trapezius muscles are distinguished. Pull the neck and lower your head with your ear to the shoulder, making sure that you do not harm the cervical spine. In this case, create additional pressure by hand.

Stretching of the hip muscles in the semisprimary

The lumbar and femoral muscles are distinguished. Accept the position of the half-squat, slowly slide one hip forward, and you will begin to feel a stretch in the front of the thigh.

Stretching the extensor muscles of the forearm

Extensor muscles of the forearm are allocated. This stretching has already been described above. As before, give the right position to the shoulder, and then begin to exert pressure on the other with one hand.

Lateral stretching of the shoulders

Side lateral deltoid muscles are distinguished. Raise one hand to the opposite side of the body and begin pressing it with the other hand to feel how the shoulder muscles stretch.

Neck bending in the standing position with the help of hands

Trapezoidal are distinguished. Keep your legs together in a standing position, keep your back straight. Slowly set the hips back, bend your back, pressing your chin to your chest.

Stretching with spine extension

The latissimus muscles of the back are distinguished. Hold tightly to the crossbar, then slowly tear your legs off the floor. You should feel the tension in your widest back muscles and chest.

Stretching the muscles of the back against the wall

The latissimus muscles of the back are distinguished. Place both hands on the corner of the wall. Keep your back straight, and then move your hips one way to the limit. If you have problems with the lower back, avoid this stretch.

Pose of the child

The latissimus muscles of the back are distinguished. Stand on all fours, then slowly take your hips back, laying your forehead on the floor. If you want to get a better stretch, you can spread your legs wider.

Stretching the gastrocnemius muscle in a standing position

Muscles soleus and calf are allocated. This stretching can be performed on the stand or on the edge of the step. Slightly turn the ankles in and out to stretch the muscles of the shins.

Front twine

Lumbar and popliteal are distinguished. This is an advanced stretch, so act neatly, especially when there are problems with the hips. Start from the position to tilt to make it easier.

Touching your toes from the sitting position

Popliteal and calf muscles are distinguished. Sit on the ischium bones and bend your knees if necessary. With increased flexibility, you can straighten your legs and not only touch your fingers, but also cover your feet with your hands.

Tilt forward on one leg

The hamstrings are allocated. Put one leg forward, put your hands on your hips, then start bending forward, if necessary, bending the second leg in the knee.

Deep squatting

Gluteus gluteus was isolated. This movement affects absolutely all parts of your body. If you have problems with your knees, it's best not to do this exercise. If you can not keep your feet flat on the floor, first practice with the usual squats.

A sitting half-doe of a royal dove

Gluteal are isolated. Seize the sitting position, then pull one leg to the chest, turning the thigh inward, while keeping the back flat.

Stretching the calf muscle in a standing position against the wall

Isolated calf and calf muscles. Take the position of the lunge, the leg behind should be slightly turned outward. Slowly lower the heel of the hind leg to the floor.

Lateral bending against the wall

The outer oblique are distinguished. Keep your back straight and slowly move your hips to the side. Avoid this stretch if you have problems with the bottom of your back.

Turning on the back

Gluteal and external oblique are distinguished. This is an excellent stretch for those who suffer from sciatic pain. Lie on your back and slowly move one leg through your body, turning completely.

Lateral pole inclination

External oblique and broadest muscles are distinguished. Straighten your back and slowly move your hips in one direction, while maintaining the position of your shoulders. Avoid this stretch if you have problems with the bottom of your back.

Pose of the triangle

The outer oblique are distinguished. Divide legs widely, one of them should be exposed far forward, 90 degrees in relation to your body. Bend over and put your hand on the front leg, lift the other hand up.

Stretching the chest against the wall

The chest muscles are allocated. Face the wall with your hand up. Slowly turn away from the wall, but leave your hand on it - so you can stretch the muscles of your chest. If you feel a stretch in the shoulder, you need to ease the effort.

Stretching the breast with

Isolated thoracic and broadest. Lay down on the floor, pull out the hands, for which your partner must seize. When he will crouch, you will feel an extension in the pectoral and dorsal muscles.

Sitting half-dove pigeon

The anterior tibial muscles are prominent. Sit down, stretching your legs forward. Put one hand behind your back, and one leg to the other and tighten it to yourself with your hand.

Leaning shoulder rotation

Subscaped are identified. Lie down on the floor, take your hand to the side, bending it at the elbow at an angle of 90 degrees. Slowly lower your hand with the outer side of the palm to the floor.

Pose of the dog against the wall

The thoracic and the widest muscles are distinguished. Stand against the wall and bend over to it until you touch it with outstretched arms. Then bend down, leaning your hands against the wall.

Stretching the breast with

Alloculated thoracic. Lie down on the floor face down, pull your hands forward. Your partner should pull your arms back so that the top of your torso detaches from the floor.