2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
In sports, it is very important to understand at least the basic principles of our body's work: what can and cannot be done, which muscles work during which exercise. Today we want to bring you illustrations by Vicky Timón, yoga expert and author of the Encyclopedia of Pilates Exercises, and James Kilgallon, creator of Mazlo’s Body Maintenance.
Camel pose
The rectus and oblique abdominal muscles are stretched. Try not to put too much stress on your spine while doing this stretch. If you have neck problems, do not tilt your head back.
Transverse (wide) fold forward
The adductors (adductor muscles) are stretched. This stretch opens the hips and relaxes the hamstrings and adductor.
Frog
Stretches adductors. "Frog" is a very deep stretch of the groin area. As soon as you feel that the muscles begin to relax, try to push your knees even wider, hold this position for a few minutes.
Side lunge
Stretches adductors.
Butterfly
Stretches adductors.
Forearm extensor stretch
Lateral Neck Flexor Stretching
Stretches the so-called sternocleidomastoid muscles, or sternocleidomastoid muscles.
Rotator cuff stretch
Stretches the so-called sternocleidomastoid muscles, or sternocleidomastoid muscles.
Stretching neck expanders
Stretches the so-called sternocleidomastoid muscles, or sternocleidomastoid muscles.
Stretching the lateral flexors of the neck using the arms
Stretches the so-called sternocleidomastoid muscles, or sternocleidomastoid muscles.
Hip flexor stretch
Stretches the muscles of the lumbar spine and quadriceps.
Forearm extensor stretch
Side Shoulder Stretch
Stretches the lateral deltoid muscles.
Standing Neck Stretch
Stretches the trapezius muscles.
Latissimus dorsi stretch with spinal traction
Stretching the latissimus dorsi against the wall
Baby pose
Stretches the latissimus dorsi.
Standing Calf Stretch
Stretches the soleus and calf muscles.
Longitudinal twine
Stretches the muscles of the lumbar spine and hamstrings.
Longitudinal fold (tilt forward to toes)
Stretches hamstrings and calf muscles.
Easy tilt to one leg forward
Stretches the hamstrings.
Deep squat
Stretches the gluteal muscles.
Half Sitting Dove Pose
Stretches the gluteal muscles.
Stretching the calf muscles while standing against the wall
Stretches the soleus and calf muscles.
Lateral tilt to wall
Stretches the external oblique muscles of the abdomen.
Twisting the spine
Stretches the buttocks and external oblique muscles of the abdomen.
Lateral slopes with support
Stretches the external oblique muscles of the abdomen and latissimus dorsi.
Triangle pose
Stretches the external oblique muscles of the abdomen.
Stretching the pectoral muscles against the wall
Stretching the pectoral muscles with the help of another person
Stretches the chest and lats.
Sitting pigeon pose
Stretches the tibialis anterior muscle.
Outward Rotation Shoulder Stretch
Stretches the subscapularis muscle.
Downward facing dog pose with an emphasis on the wall
Stretches the pectoral and latissimus dorsi muscles.
Stretching the pectoral muscles
Stretching the trapezius, deltoid, and supraspinatus muscles
Stretching the trapezius muscle and extensors of the neck
Other parts of the illustrated stretching guide can be found here:
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