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36 Pictures To See Which Muscle You’re Stretching

36 Pictures To See Which Muscle You’re Stretching

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

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      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.

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        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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          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.

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            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.

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              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.

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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.

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                    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.

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                      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.

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                        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.

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                            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.

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                              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.

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                                  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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                                    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.

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                                      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 June 24, 2019

                                        15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

                                        15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

                                        You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

                                        1. Cheesy Tortellini With Ground Beef

                                        Cheesy tortellini with ground beef

                                          This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

                                          2. Cranberry Pork Roast

                                          Cranberry pork roast

                                            Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

                                            3. Greens and Beans

                                            Greens and beans

                                              Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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                                              As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

                                              4. Chicken Curry

                                              Chicken curry

                                                That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

                                                5. Honey Sesame Chicken

                                                Honey sesame chicken

                                                  Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

                                                  6. Mushroom Spinach Stroganoff

                                                  Mushroom spinach stroganoff

                                                    In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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                                                    7. Stuffed Peppers

                                                    Stuffed peppers

                                                      If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                                                      8. Cilantro and Lime Chicken

                                                      Cilantro and lime chicken

                                                        Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                                                        9. Beef Fajitas

                                                        Beef fajitas

                                                          This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                                                          The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                                                          10. Asian Chicken Lettuce Wraps

                                                          Asian chicken lettuce wraps

                                                            Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                                                            11. Hawaiian Chicken

                                                            Hawaiian chicken

                                                              This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                                                              12. Beef and Barley Stew

                                                              Beef and barley stewd

                                                                Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                                                                13. Meatball Soup

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                                                                Meatball soup

                                                                  This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                                                                  14. Turkey Black Bean Chili

                                                                  Turkey black bean chili

                                                                    Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                                                                    15. Ham and Pinto Bean Soup

                                                                    Ham and pinto bean soup

                                                                      What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                                                      Conclusion

                                                                      With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                                                      This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                                                      Featured photo credit: Google via bettycrocker.com

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