Picture stretching anatomy: core exercises

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Lifehacker continues to translate for you an illustrated selection of stretching exercises from Vicky Timón, yoga expert and author of the Encyclopedia of Pilates Exercises, and James Kilgallon, creator of Mazlo's Body Maintenance program.

Abdominal Stretch with Forearm Support

What muscles do we stretch: rectus abdominis muscle.

Performance. Lie on your stomach and lift your chest up, resting on your elbows. During this exercise, you should feel a slight tension in the abdominal area.

A comment. The rectus abdominis muscle usually does not require a lot of stretching, so doing this exercise several times a week after your abs workout should be sufficient.

Standing abdominal stretch

What muscles do we stretch: rectus abdominis muscle.

Performance. Stand with your back to any support, feet resting on the floor at the base. Raise your arms above your head, grab the support and, without lifting your feet from the floor, bend forward a little.

A comment. This exercise accurately and efficiently stretches not only the group of abdominal muscles, but also other equally important ones: the latissimus dorsi and triceps. When stretching, remember to keep your body relaxed.

Lateral stretch in a prone position

What muscles do we stretch: oblique abdominal muscles, latissimus dorsi, square psoas.

Performance. Lie on your back with one side pressed against a wall or any other support, and extend your arms behind your head. Then start pulling your upper body in the opposite direction. In this case, the legs and hips should not come off the wall.

A comment. Placing the hands behind the head involves the latissimus dorsi and the large round muscles. They pull the arm back and down, bringing it to the body (adduction), and also rotate it inward (pronation). If the arms remain extended along the torso, only the abdominal muscles will stretch.

Side stretch paired

What muscles do we stretch: oblique abdominal muscles, latissimus dorsi, square psoas.

Performance. Stand with your partner sideways to each other at a distance of about one step, feet together. Grasp each other's forearms from the inside, raise your hands from the outside and interlock with your palms, forming an arch. From this position, gently bend away from your partner, stretching the outside of the body. In this case, the legs should not come off the floor or change position.

A comment. It is advisable that you do not differ much from each other in height and weight, otherwise the exercise will not be very convenient and effective. The main goal is to stretch the entire lateral surface, including the gluteus maximus, obliques, and latissimus dorsi.

Cat

What muscles do we stretch: rectus abdominis muscle, a group of straightening muscles of the back.

Performance. Get on all fours, resting on straight arms and knees. Pull in your stomach so that your back arches upward. In this position, relax and push your torso down, creating a back bend in the spine. Then take a deep breath, stretch your abdomen and, as you exhale slowly, contract your abdominal muscles.

A comment. This exercise has a positive effect on the mobility of the spine and the small muscles surrounding it. It is also worth paying attention to the importance of stretching the spinal column, especially in the lumbar region.

Boat

What muscles do we stretch: middle and large gluteus muscles, iliocostal muscles.

Performance. Lie on your back, bend your knees and pull them as high as possible (almost to the chin), wrapping your arms around. The spine should form a small arch, and there should be no discomfort in the cervical spine. Relax and linger in this position.

A comment. This exercise makes your spine and the muscles around it more flexible and releases the clamps. Especially useful for the lumbar region.

Spinal twists with the help of a partner

What muscles do we stretch: oblique abdominal muscles.

Performance. Sit on a flat bench, your back is straight, the bodybar (or plank) rests on your shoulders, you hold on to it at both ends (arms as wide as possible). The partner stands behind you, grabs the bodybar in the same places as your arms, and gently turns you to the side until you feel a pull in your oblique abdominal muscles. Then you return to the starting position, inhale and exhale and repeat the twisting, but in the other direction.

A comment. Due to the tension in the rotator cuff muscles, this exercise cannot be performed correctly without assistance. For the greatest effect, you should relax in the abdominal area and exhale while turning to the side.

To do this on your own, put your hands behind your head and roll yourself from side to side. You can even do this while sitting at your desk.

Side stretch on the floor

What muscles do we stretch: oblique abdominal muscles, latissimus dorsi, square psoas.

Performance. Sitting on your heels, take one leg out to the side. In this position, begin to stretch the arm of the same name up and to the side until you feel a stretch in the lateral muscles. The other hand rests on the floor.

A comment. During this stretch, you should feel a stretch across the entire side of your body. If you don't feel anything, try to move your leg further to the side and extend your arm more, thus increasing the resulting arc.

Supine stretch with under-lumbar support

What muscles do we stretch: rectus abdominis muscles, oblique abdominal muscles (large and small), transverse abdominal muscles, latissimus dorsi.

Performance. Place a soft mat, rug, or large towel rolled into a small roller on the floor and lie on your back with the roller just below your lumbar region. Then extend your arms behind your head and try to stretch as much as possible.

A comment. This is a very good exercise for those who suffer from back pain caused by posture problems. The only precaution in this exercise is to select the correct roller. If it is too stiff and tall, the lower back deflection may be too strong. Because of this, you may feel pain and the exercise will no longer be as effective.

The second option for performing this exercise is without a roller. In this case, the lower back should be firmly pressed to the floor, and the rest of the body should be relaxed. To do this, bend your knees and place your feet close to your pelvis. Try until you find a comfortable position where you can relax and your lower back is pressed to the floor.

Other parts of the illustrated stretching guide can be found here: