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1. Camel Pose
This refers to: Rectus Abdominus and External Obliques. This
stretch is reserved for people whoalready have good flexibility. Sit
on your heels and place your hands behind you and push your hips
up and forward.Avoidputting too much pressure onthelumbar
spine.If you have problems with your neck problems dont drop
your head back.
2. Wide Forward Fold
This refers to: Adductors.This is agoodexercise to open the hips,
and stretch the adductors and hamstrings. Bent your knees bent,
and leave your spine straight. Whenyour musclesstartto release
you can straighten your legs, round out your back and reach for
your feet. Pull on the bottom of the balls of your feet to release the
calf muscles. If you cant reach your feet you can use a belt or
towel.Also you can do this stretch lying on your back with your feet
up the wall.
3. Frog Pose
This refers to: Adductors.This is a deep groin stretch that can place
5. Butterfly Stretch
This refers to: Adductors.Sit down and bring the soles of your feet
together and sit tall through your sit bones. Place pressure on your
knees with your hands. The closer your feet are to your body the
more you will stretch your groin muscles. Put your feet farther from
your hips and round your upper body to release your back muscles.
6. Forearm Extensor Stretch
This refers to: Forearm Extensor.Start with packing your shoulder
down and back. Then rotate the shoulder for the optimum position
to stretch the forearm muscle. In this position apply pressure to
your opposing hand to start the stretch. You can boost this stretch
with touching the tips of your fingers together in a tea cup shape.
This refers to: Side Deltoid.Put your arm across your body and
lightly place pressure to your arm to boost the stretch on your
shoulder.
14. Standing Assisted Neck Flexion Stretch
This refers to: Trapezius Muscle.Start with standing with your 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.
This refers to: Hamstrings and Calfs.Sit into your sit bones and
bend the knees if needed. As your flexibility improve your legs will
naturally straighten. Keep the spine as straight as possible if you
have back problems.You can also perform this stretch lying on your
back with your feet up awall.
This refers to: Chest and Latissimus Dorsi.Lye down 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 lasts. You will also get some
traction in your spine from the stretch.Avoid this stretch if you have
impingement of the shoulder.
This refers to: Pectorals and Latissimus Dorsi. Place yourself far
enough from a wall or rack so thatwhen 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 trybending at theknees.
34. Assisted Chest Stretch Variation
This refers to: Pectorals.Start by lying face down on the floor with
your palms facing down. As your partner pulls back on your
handsyou will feel a deep stretchin your chest muscles.Avoid this
stretch if you have impingement of the shoulder.
source:http://www.lifehack.org/
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BUILDING & FITNESSstrengthens the muscles,stretching
It doesn't matterif youre a chronic sitter, a daily exerciser, or a
weekend warrior, you mustknow that stretching is a critical habit.
Withsending blood stream inyour muscles and offering your joints
help with moving through their full scope of movement, stretching
enhances your stance and athletic execution while lowering...
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