36 Pictures To See Which Muscle You'Re Stretching

36 Pictures To See Which Muscle You're Stretching
3/13/16, 8:57 PM
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36 Pictures To See Which Muscle

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LIFESTYLE (/LIFESTYLE) BY SHAREN ROSS (/AUTHOR/SHAREN-ROSS)
Whether youre a chronic sitter, a daily exerciser, or a weekend warrior, you

probably know stretching is a critical habit. By sending blood flow to your
muscles and helping your joints move through their full range of motion,
stretching improves your posture and athletic performance while lowering
your risk of pain and injury.
But when you do yoga or a flexibility routine, do you know which muscles
youre actually stretching? Or whether youre performing each stretch
correctly?
Vicky Timn, a yoga expert and author of Encyclopedia of Pilates
Exercises (http://www.fiuxy.net/descargas-nutricion-salud-yotros/4163972-enciclopedia-de-ejercicios-de-pilates-espanol.html),
created these beautiful illustrations, and James Kilgallon, CSCS, creator of
Mazlos Body Maintenance Program, contributed the expert commentary.
1. Camel Pose
Muscles highlighted: Rectus Abdominus and External Obliques. This
stretch is best reserved for people who have good flexibility already. Sit on
your heels and place your hands behind you as you push your hips up and
http://www.lifehack.org/345771/36-pictures-see-which-muscle-youre-stretching
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your heels and place your hands behind you as you push your hips up and
forward. Avoiding putting too much pressure on your lumbar spine. If you
have neck problems do not drop your head back.
2. Wide Forward Fold

Muscles highlighted: Adductors. This is a great exercise to open the hips,
and stretch the adductors and hamstrings. Start this stretch with your
knees bent, and spine straight. As your muscles begin to release you can
slowly straighten your legs, round out your back and reach for your feet.
Lightly pull on the bottom of the balls of your feet to release the calf
muscles as well. If you can not reach your feet you can use a belt or
towel. You can also perform this stretch lying on your back with your feet
going up the wall.
3. Frog Pose
Muscles Highlighted: Adductors. This is a deep groin stretch that can place
pressure on your knees so its helpful to be on a soft surface. Start by
resting on your hands and knees and slowly bring your knees wider until
you feel a good stretch in your groin muscles. You will feel slight variations
in the stretch as you actively push your hips back and forward.
4. Wide Side Lunge Pose

Muscles Highlighted: Adductors. Start with both feet forward in a wide
stance with your legs as straight as possible. Slowly walk your hands to
your right foot while bending your right knee and rotating your left toes up
to the ceiling, sitting into your right hip. Keep your right foot flat on the
ground.
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5. ButterFy Stretch
Muscles Highlighted: Adductors. Start in a seated position and bring the
soles of your feet together and sit tall through your sit bones. Progress this
stretch by placing pressure on your knees with your hands. The closer your
feet are to your body the more you will stretch your groin muscles. Bring
your feet farther from your hips and slowly round your upper body to
release your back muscles.
6. Forearm Extensor Stretch

Muscles Highlighted: Forearm Extensor. Start by packing your shoulder
down and back, then externally rotate the shoulder for the optimal position
to stretch the forearm muscle. Once in this position apply pressure to your
opposing hand to begin the stretch. You can progress this stretch by
touching the tips of your fingers together in a tea cup shape.
7. Lateral Side Flexion of the Neck

Muscles Highlighted: Sternocleidomastoid SCM. Try to keep your neck as
long as possible while slowly dropping your ear to your shoulder, making
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long as possible while slowly dropping your ear to your shoulder, making
sure you are not collapsing your cervical spine. You can progress this
stretch by being seated on a chair and grabbing the bottom of the seat. This
will help you create consistent tension down the arm and neck which will
allow you to target the upper traps.
8. Neck Rotation Stretch

Muscles Highlighted: Sternocleidomastoid SCM. Start by slowly rotating
your neck, while keeping your chin slightly elevated to isolate the SCM. If
you would like to get a deeper stretch apply pressure with the opposite
hand from the direction that you are rotating.
9. Neck Extension Stretch

Muscles Highlighted: Sternocleidomastoid SCM. Start by placing your
hands on your hips, while keeping your spine long start to tilt your head
back, making sure you are not collapsing your cervical spine.
10. Lateral Side Flexion of the Neck with Hand

Assistance
Muscles Highlighted: Sternocleidomastoid SCM and Upper Trapezius.
Try to keep your neck as long as possible while slowly dropping your ear to
your shoulder, making sure you are not collapsing your cervical spine. You
can progress this stretch by being seated on a chair while grabbing the
bottom of the seat. This will help you create consistent tension down the
arm and neck which will allow you to target the upper traps.
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11. Half Kneeling Quad / Hip Flexor Stretch

Muscles Highlighted: Psoas and Quadracep. Start in a half-kneeling
position. As you slowly bring your right hip forward you should begin to
feel a stretch in the front of your hip. Grab your back foot and squeeze your
back glute to increase the stretch on your Hip Flexors.
12. Forearm Extensor Stretch

Muscles Highlighted: Forearm Extensor. Start by packing your shoulder
down and back, then externally rotate the shoulder for the optimal position
to stretch the forearm muscle. Once in this position apply pressure to your
opposing hand to begin the stretch. You can progress this stretch by
touching the tips of your fingers together in a tea cup shape.
13. Lateral Shoulder Stretch

Muscles Highlighted: Side Deltoid. Bring your arm across your body and
lightly apply pressure to your arm to increase the stretch on your shoulder.
14. Standing Assisted Neck Flexion Stretch

Muscles Highlighted:Trapezius Muscle. Start by standing with you feet
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Muscles Highlighted:Trapezius Muscle. Start by standing with you feet

together. Keeping your spine long, slowly sit your hips back and round your
upper back, tucking your chin to your chest at the same time.
15. Lat Stretch with Spinal Traction

Muscles Highlighted: Latissimus Dorsi. Start by taking a firm grip on bar,
then slowly lift your feet off the ground. You should feel a stretch in your
lats and chest. If you take your feet completely off the ground you will feel
traction in your your lumbar spine. Avoid this stretch if you have recently
injured your shoulder, and/or have impingement of the shoulder.
16. Lat Stretch at the Wall

Muscles Highlighted: Latissimus Dorsi. Start by placing both hands on the
corner of a wall or post. While keeping your spine long, slowly push your
hips out to the side. Avoid this stretch if you have lower back problems.
17. Childs Pose

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Muscles Highlighted: Latissimus Dorsi. Start on your hands and knees then
slowly bring your hips back until your forehead is on the floor. You can
bring your knees wider to get a better stretch in your hips. Arch your upper
back and externally rotate your shoulders to stretch your lats and chest
muscles.
18. Standing Calf Stretch

Muscles Highlighted: Soleus and Gastrocnemius. You can perform this
stretch on a rack or on the edge of a stair step. Lightly rotate your ankles
internally and externally to actively stretch the calf muscles.
19. Front Split

Muscles Highlighted: Psoas and Hamstring. This is an advanced stretch,
proceed with caution if you have any hip problems. Start in a kneeling
lunge position, it can also be helpful to have the support of a chair as your
hip flexors and hamstrings release.
20. Seated Forward Fold / Seated Toe Touch

Muscles Highlighted: Hamstrings and Calfs. Start by sitting into your sit
bones and bend the knees if needed. As your flexibility improves your legs
will naturally straighten. If you have back problems keep the spine as
straight as possible. You can also perform this stretch lying on your back
with your feet up a wall.
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21. Single Leg Forward Bend

Muscles Highlighted: Hamstrings. Start this position with one foot in front
of the other. Bring your hands to your hips and while keeping the back
straight, begin to bend from the hips.
22. Deep Squat

Muscles Highlighted: Glutes. This movement has a global effect on all areas
of your body. If you have bad knees, or cannot keep your heels on the
ground, practice your squat before proceeding. Start by standing with your
feet shoulder width apart then slowly lower yourself into the deep squat.
Once in position bring your arms inside your legs and lightly apply pressure
to the inside of your knees, sitting into the hips and heels. You can also
practice this position lying on your back with your feet against a wall.
23. Seated Half King Pigeon Pose

Muscles Highlighted: Glutes. Start in a seated position slowly pull your leg
to your chest and externally rotate your hip while keeping your spine
straight. You should feel this stretch in your glute.
24. Standing Calf Stretch at the Wall

Muscles Highlighted: Soleus and Gastrocnemius. Start out in a lunge
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Muscles Highlighted: Soleus and Gastrocnemius. Start out in a lunge

position with your back foot slightly turned out. Slowly bring your back
heel to the ground to stretch your calf muscles.
25. Lateral Flexion at the Wall

Muscles Highlighted: External Obliques. While keeping your spine long
slowly push your hips out the the side. Avoid this stretch if you have lower
back problems.
26. Supine Twist

Muscles Highlighted: Glutes and External Obliques. This is a great stretch
for those trying to manage Sciatic Pain. Start by lying flat on your back
then bring one leg across your body, slowly rotating your gaze and upper
body in the opposite direction. The key to this stretch is using your breath
to open up your rib cage and sacroiliac joint and hip area without placing
too much pressure on the lower back. If you find this stretch to be too
difficult you can stack both of your knees on top of each other. Once in this
position you will feel more of a stretch on the upper spine when the knees
are higher, and more of a stretch on the lumbar spine when the knees are
lower.
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27. Lateral Flexion with a Dowel

Muscles Highlighted: External Obliques and Latissimus Dorsi. With your
spine long, slowly push your hips out to the side while keeping your
shoulders externally rotated. Avoid this stretch if you have lower back
problems.
28. Triangle Pose

Muscles Highlighted: External Obliques. Start with a wide stance with your
front foot straight ahead, and your back foot at 90 degrees. Place your hand
on your front leg or floor as you sit back into your front hip with a straight
back. As you rotate away from your front leg keep your gaze on the hand
that is in the air.
29. Chest Stretch at the Wall

Muscles Highlighted: Pectorals. Start by facing the wall with your thumb
up. Slowly rotate away from the wall to stretch your chest muscle. You
should feel this stretch in the belly of the muscle. If you feel it in the
shoulder joint you are stretching too far.
30. Assisted Chest Stretch

Muscles Highlighted: Chest and Latissimus Dorsi. Start by lying on the
floor with your palms facing up. As you partner sits into a deep squat you
should feel a stretch in your chest and lats. You will also get some traction
in your spine from the stretch. Avoid this stretch if you have impingement
of the shoulder.
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of the shoulder.
31. Seated Half Pigeon Variation

Muscles Highlighted: Anterior Tibialis. Start by sitting with your feet in
front of you. Bring one hand behind you as you externally rotate your hip
and bring one foot above your knee. To increase the stretch on your hip
slowly lean forward, initiating the movement by hinging at the hips.
32. Supine Shoulder External Rotation Stretch

Muscles Highlighted: Subscapularis. Start by lying flat on your back, bring
your arm straight out to the side with your elbow at a 90 degree angle.
Slowly bring the back of your hand to the floor. If you hand is far away from
floor it means your rotator cuff and other muscles that control internal
rotation are tight.
33. Down Dog Variation at the Wall

Muscles Highlighted: Pectorals and Latissimus Dorsi. Position yourself far
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enough from a wall or rack so that when you touch the wall your body
becomes parallel to the ground. Move into this position by hinging at the
hips and keeping your spine straight. Once in position, push your chest
forward creating a slight arch in your upper back, stretching your lats and
chest muscles. If you have tight hamstrings try bending at the knees.
34. Assisted Chest Stretch Variation

Muscles Highlighted: Pectorals. Start by lying face down on the floor with
your palms facing down. As your partner pulls back on your hands you will
feel a deep stretch in your chest muscles. Avoid this stretch if you have
impingement of the shoulder.
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7 Things That Will Happen When

You Start Doing Planks Every Day
FITNESS (HTTP://WWW.LIFEHACK.ORG/LIFESTYLE/FITNESS-2)
LIFESTYLE (HTTP://WWW.LIFEHACK.ORG/LIFESTYLE) BY SZABO LASZLO
(HTTP://WWW.LIFEHACK.ORG/AUTHOR/SZABO-LASZLO)
Bodyweight exercises are gaining ground in the fitness world due to the
Page 13 of 18
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Bodyweight exercises are gaining ground in the fitness world due to the
practicality and simplicity of getting in shape using your own body weight.
Planks are one form of bodyweight exercises
(http://www.lifehack.org/articles/lifestyle/9-reasons-why-bodyweighttraining-rocks.html) that will never go out of fashion. Planks are one of the
most effective exercises you can do. Why? Because they require a small
time investment on your part, and offer the chance to achieve substantial
results in a relatively short span of time.
Abdominal muscles must provide support for our entire back and spinal
column.. In doing so, they also play a vital role in preventing injuries.
However, for them to perform this function successfully, our core muscles
have to be strong and trained on a regular basis. What all this means is that
doing plank exercises (http://www.lifehack.org/articles/lifestyle/how-doingplanks-can-transform-your-body-and-make-you-ready-forsummer.html) every day is a great way to strengthen your core, and in doing
so, support your spine.
Now, lets focus on what will happen when you start doing planks every
day:
1. Youll improve core debnition and performance:

Planks are an ideal exercise for the abdominal muscles exactly because they
engage all major core muscle groups including the transverse abdominus,
the rectus abdominus, the external oblique muscle, and the glutes. The
Page 14 of 18
3/13/16, 8:57 PM
the rectus abdominus, the external oblique muscle, and the glutes. The
importance of strengthening each muscle group cannot be
underestimated either, for all of these groups serve their own purpose. If
you strengthen these muscle groups you will notice:
Transverse abdominis: (https://youtu.be/RFiyGkXaKZ4) increased ability
to lift heavier weights.
Rectus adbominis (https://youtu.be/Axquij1mhTo): improved sports
performance, particularly with jumping. This muscle group is also
responsible for giving you the renowned six pack look.
Oblique muscles (https://youtu.be/eWAxbQ62JD0): improved capacity
for stable side-bending and waist-twisting
Glutes (https://youtu.be/IoDT3b4BeY4): a supported back and a strong,
shapely booty.
2. Youll decrease your risk of injury in the back

and spinal column
Doing planks is a type of exercise that allow you to build muscle while also
making sure that you are not putting too much pressure on your spine or
hips. According to the American Council on Exercise, doing planks regularly
not only significantly reduces back pain but it also strengthens your
muscles and ensures a strong support for your entire back, especially in the
areas around your upper back.
Check out this article
(http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4305553/pdf/jpts-27169.pdf)if you would like to find out about how doing planks on different
surfaces can impact the effectiveness of this exercise in strengthening your
core.
3. Youll experience an increased boost to your

overall metabolism
Planking is an excellent way of challenging your entire body because doing
them every day will burn more calories than other traditional abdominal
exercises, such as crunches or sit-ups. The muscles you strengthen by doing
this exercise on a day-to-day basis will ensure that you burn more
energy even when sedentary. This is especially important if you are
spending the majority of your day sitting in front of a computer. Also,
making it a daily 10- to 1 minute home exercise before or after work will
not only provide an enhanced metabolic rate but it will also ensure that
that metabolic rate remains high all day long, (yes, even while you are
asleep).
Page 15 of 18
3/13/16, 8:57 PM
asleep).
4. Youll signibcantly improve your posture

Doing planks greatly improves your ability to stand with straight and stable
posture. Through strengthening your core you will be able to maintain
proper posture at all times because muscles in the abdomen have a
profound effect on the overall condition of your neck, shoulders, chest and
back.
5. Youll improve overall balance

Have you ever felt that when you tried standing on one leg, you couldnt
stand up straight for more than a couple of seconds? Its not because you
were drunk- unless you happened to be at the time!- but rather, its
because your abdominal muscles werent strong enough to give you the
balance you needed. Through improving your balance by doing side planks
and planks with extensions you will boost your performance in
every kind of sporting activity.
6. Youll become more Fexible than ever before

Flexibility is a key benefit of doing planks regularly, for this form of
exercise expands and stretches all your posterior muscle groups
shoulders, shoulder blades, and collarbone while also stretching your
hamstrings, arches of your feet, and toes. With a side plank added in to
the mix, you can also work on your oblique muscles. This will provide
you with further benefits when it comes to hyper-extending your toes, a
movement that is crucial for supporting your bodys weight.
7. Youll witness mental benebts

Plank exercises have a particular effect on our nerves, making them an
excellent means of improving overall mood. How? Well, they stretch out
muscle groups that contribute to stress and tension in the body. Just think
about it: you are sitting in your chair, at home or at work, all day long; your
thigh muscles get tight, your legs get heavy due to being bent for several
hours; and tension develops in your shoulders due to being forced to slump
forward all day. These are all circumstances that put too stress on the
muscles and nerves. The good news is that planks not only calm your
brain, but they can also treat anxiety and symptoms of depression
but only if you make it part of your daily routine.
Now, the last thing left to do is to give you a sample plank exercise
Page 16 of 18
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you can do to achieve great results in only 5-10 minutes a day.

Here is a great infographic that shows some of the best plank exercises to
evenly target all abdominal muscle groups:
Are you ready to devote 5-10 minutes of your day, every day, to stay fit,
healthy and, most importantly, strong as a bull? Then jump in and make
doing plank exercises a part of your life.
Featured photo credit: krogers2013 via flickr.com
(https://www.flickr.com/photos/67233607@N02/8030197553)
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36 Pictures To See Which Muscle You'Re Stretching

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