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36 Pictures To See Which Muscle You’re Stretching

36 Pictures To See Which Muscle You’re Stretching
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Whether you’re 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 you’re actually stretching? Or whether you’re performing each stretch correctly?

Vicky Timón, a yoga expert and author of “Encyclopedia of Pilates Exercises,” created these beautiful illustrations, and James Kilgallon, CSCS, creator of Mazlo’s Body Maintenance Program, contributed the expert commentary.

    Photo credit: Source

    Yoga1_2

      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 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.

      Yoga3_4

        3. Frog Pose

        Muscles Highlighted: Adductors. This is a deep groin stretch that can place pressure on your knees so it’s 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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        Yoga5_6

          5. Butterfly 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.

          Yoga7_8

            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 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.

            Yoga9-10

              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.

              Yoga11_12

                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.

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                Yoga13_14

                  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 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.

                  Yoga15_16

                    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.

                    Yoga17_18

                      17. Child’s Pose

                      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.

                      Yoga19_20

                        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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                        Yoga21_22

                          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.

                          Yoga23_24

                            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 position with your back foot slightly turned out.  Slowly bring your back heel to the ground to stretch your calf muscles.

                            Yoga25_26

                              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.

                              Yoga27_28

                                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.

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                                Yoga29_30

                                  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.

                                  Yoga31_32

                                    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.

                                    Yoga33_34

                                      33. Down Dog Variation at the Wall

                                      Muscles Highlighted: Pectorals and Latissimus Dorsi. Position yourself far 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.

                                        Photo credit: Source

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                                        Last Updated on July 12, 2021

                                        100 Incredible Life Hacks That Make Life So Much Easier

                                        100 Incredible Life Hacks That Make Life So Much Easier
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                                        Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

                                        By tweaking little things in your daily life, it can make your life much more convenient!

                                        Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

                                        83 tie a small piece of bright colored fabric

                                          84 write random letter

                                            85 use a rubberband

                                              86 dorm smell bad

                                                87 lean your phone on your sunglassess

                                                  89 how to waterproof your shoes

                                                    90 take a picture of the name card

                                                      91 iron inside out

                                                        92 old newspaper

                                                          93 tumble try shoes

                                                            keep a card like this

                                                              SONY DSC

                                                                94 soap bar

                                                                  95 make a hole

                                                                    96 drop the battery

                                                                      97 use a coozie

                                                                        98 when taking a picture

                                                                          use a clean dust pan

                                                                            try a pants hanger

                                                                              use your cellphone light

                                                                                use a spring from an old pen

                                                                                  quick and easy iphone speaker

                                                                                    user binder clips

                                                                                      wrap a wet paper towel around your beverage

                                                                                        put pancake mix in a ketchup bottle

                                                                                          clean out an old lotion bottle for your beach

                                                                                            use a muffin tin to serve condiments at a bbq

                                                                                              doritos are great for kindling

                                                                                                use nail polish to identify different keys

                                                                                                  use a hanging shoe rack to store cleaning supplies

                                                                                                    freeze grapes to chill white wine without

                                                                                                      use paper clips to organize your cables

                                                                                                        almost finished your jar of nutella

                                                                                                          sick of having a box full of tangled

                                                                                                            unroll the rim to increase the capacity

                                                                                                              cut open toilet paper rolls and use as a cuff

                                                                                                                remove the stem from strawberries

                                                                                                                  turn an old bottle into a simple little cord holder

                                                                                                                    for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                                                      how to fold a fitted bed sheet

                                                                                                                        tired of snoozing past your alarm

                                                                                                                          place a rubber band around an open paint can to wipe your brush on

                                                                                                                            ut a wooden spoon across a boiling pot

                                                                                                                              use bread clips to save flip-flops

                                                                                                                                take pictures of friends holding items

                                                                                                                                  how i always know which headphone is the left one

                                                                                                                                    put a stocking over the end of a vacuum

                                                                                                                                      How to make sure you drink enough water

                                                                                                                                        user a can opener to open blister

                                                                                                                                          good sandwich guide

                                                                                                                                            turn your muffin pans upside down

                                                                                                                                              50 pounds of groceries and living on the 5th floor

                                                                                                                                                the right way to make a blt

                                                                                                                                                  add one teaspoon of baking soda

                                                                                                                                                    38

                                                                                                                                                      hair straighteners equals to collar irons

                                                                                                                                                        stack your clothes vertically to see them all

                                                                                                                                                          the right way to make cookies in the summer

                                                                                                                                                            how to clean a blender

                                                                                                                                                              the right way to eat a popsicle

                                                                                                                                                                use bread clips to label and organize power cords

                                                                                                                                                                  to get the built up residue off of your shower head

                                                                                                                                                                    user a hair clip to orgainize long wires

                                                                                                                                                                      a frozen saturated sponge in a bag

                                                                                                                                                                        rub stuck zipper teeth with a graphite pencil

                                                                                                                                                                          use a soda pop tab

                                                                                                                                                                            50

                                                                                                                                                                              51 How to multiply large numbers in your head.

                                                                                                                                                                                52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                                                  rub a walnut on damaged wooden furniture

                                                                                                                                                                                    kids fall out of bed

                                                                                                                                                                                      use toothpaste to clear up hazy car

                                                                                                                                                                                        58

                                                                                                                                                                                          59 keep pizza out while driving home

                                                                                                                                                                                            60 put your straw through the tab to keep it from rising

                                                                                                                                                                                              hold oreos with a fork so your fingers

                                                                                                                                                                                                Never lose your remotes again

                                                                                                                                                                                                  hiding your emergency money

                                                                                                                                                                                                    use a bread tab to hold your spot on a roll

                                                                                                                                                                                                      if you are at a hotel and run out of chargers

                                                                                                                                                                                                        keep a square of cardboard in a ziplock bag

                                                                                                                                                                                                          If you need to pee or smoke at a bar

                                                                                                                                                                                                            drill holes in the bottom of your garbage

                                                                                                                                                                                                              use an accented letter as your passcode

                                                                                                                                                                                                                use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                                                  do something unusual when locking the door

                                                                                                                                                                                                                    when heating leftovers space out a circle in the middle

                                                                                                                                                                                                                      dont burn yourself in those hard to reach candles

                                                                                                                                                                                                                        put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                                                          75 use a piece of paper to organize

                                                                                                                                                                                                                            use half a pool noodle

                                                                                                                                                                                                                              pencil case to store cables

                                                                                                                                                                                                                                78 clothespin to hold nail

                                                                                                                                                                                                                                  79 make blts

                                                                                                                                                                                                                                    80 take a picture of your fridge

                                                                                                                                                                                                                                      81 fill plastic water bottles

                                                                                                                                                                                                                                        82 right ways to eat chips

                                                                                                                                                                                                                                          99 if your plug keeps failing

                                                                                                                                                                                                                                            100 put the banana on the wire

                                                                                                                                                                                                                                              88 before you throw away a post it

                                                                                                                                                                                                                                                Source: Reddit LifeProTips

                                                                                                                                                                                                                                                There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                                                                30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                                                                20 Popular Life Hacks From the Internet Debunked (or Verified)

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