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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 October 20, 2020

                                        How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                                        How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                                        You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                                        We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                                        The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                                        Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                                        1. Break Your Work into Little Steps

                                        Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                                        For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                                        • (1) Research
                                        • (2) Deciding the topic
                                        • (3) Creating the outline
                                        • (4) Drafting the content
                                        • (5) Writing Chapters #1 to #10,
                                        • (6) Revision
                                        • (7) etc.

                                        Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                                        2. Change Your Environment

                                        Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                                        One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                                        3. Create a Detailed Timeline with Specific Deadlines

                                        Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                                        Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                                        My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                                        Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                                        4. Eliminate Your Procrastination Pit-Stops

                                        If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                                        Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                                        I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                                        5. Hang out with People Who Inspire You to Take Action

                                        I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                                        Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                                        As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                                        6. Get a Buddy

                                        Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                                        I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                                        7. Tell Others About Your Goals

                                        This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                                        For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                                        8. Seek out Someone Who Has Already Achieved the Outcome

                                        What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                                        9. Re-Clarify Your Goals

                                        If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                                        Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                                        10. Stop Over-Complicating Things

                                        Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                                        Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                                        11. Get a Grip and Just Do It

                                        At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                                        Reality check:

                                        I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                                        Bonus: Think Like a Rhino

                                        More Tips for Procrastinators to Start Taking Action

                                        Featured photo credit: Malvestida Magazine via unsplash.com

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