Unlock Your Flexibility: 18 Illustrations Showcasing Muscle Stretches for a Healthier You! Explore these engaging visuals to discover targeted stretches for various muscle groups. Whether you’re active or have a sedentary lifestyle, these exercises can make a positive impact on your flexibility and overall well-being
Stretching is essential not only for those actively engaged in sports but also for those leading a sedentary lifestyle.
We will share a complex developed by a Spanish fitness trainer that will help maintain your body’s tone and show you which muscles are engaged.
Important: Pay attention to your breathing and make sure the stretching doesn’t cause any pain. Hold each position for 10 to 30 seconds.
Neck Flexor Muscle Stretch
Engaged Muscles: Clavicular Pectoralis Major.
Execution: Place your hands on your hips, straighten your back, and gently tilt your head backward. To enhance the stretch, you can use your hands by placing your palms on your forehead.
Neck Lateral Flexors Stretch with Hand Assistance
Engaged Muscles: Clavicular Pectoralis Major and Upper Trapezius.
Execution: Sit down, straighten your back, and with the help of your left hand, tilt your head to the left, aiming to touch your shoulder. Repeat the exercise on the other side.
Child’s Pose
Engaged Muscles: Latissimus Dorsi.
Execution: Get on all fours and slowly shift your hips back, trying to touch the floor with your forehead.
Camel Pose
Engaged Muscles: Rectus and External Oblique Abdominal Muscles.
Execution: Sit on your heels, move your hands back, and push your hips forward and slightly upward, avoiding excessive strain on the lower back.
Chest Muscles Stretch by the Wall
Engaged Muscles: Chest and Latissimus Dorsi.
Execution: Stand straight, facing the wall, place your right palm on it, and slowly turn away from the wall. Repeat with the other hand.
Hip Joint Muscles Stretch
Engaged Muscles: Adductors and Hamstrings.
Execution: Sit on the floor, spread your legs wide. Without bending your knees or lifting them off the floor, lean forward, sliding your hands along your shins or reaching for them.
Shoulder Side Stretch
Engaged Muscles: Lateral Deltoid Muscles.
Execution: Extend your arm across your body and gently press on it to intensify the stretch. Repeat the exercise with the other arm.
Neck Stretch While Standing
Engaged Muscles: Trapezius Muscles.
Execution: Stand straight with legs together, back straight, slowly lower your hips, and, using your hands, gently bend your head forward, attempting to touch your chest with your chin.
Extended Triangle Pose
Engaged Muscles: External Oblique Abdominal Muscles.
Execution: Stand straight with legs slightly wider than shoulder-width apart. The front foot points forward, while the other is turned 90 degrees. Place your hand on the front leg and, keeping your back straight, extend your other arm upward and lean forward, tilting your front hip backward.
Downward-Facing Dog Pose with Wall Support
Engaged Muscles: Chest and Latissimus Dorsi.
Execution: Stand a short distance from the wall, so your body is parallel to the floor during the exercise. Assume the position shown in the picture, maintaining a straight back, then slightly arch your chest.
Spinal Twist
Engaged Muscles: Glutes and External Oblique Abdominal Muscles.
Execution: Lie on the floor, cross your right leg over your body, gently pressing down on your right knee with your left hand to enhance the stretch. Repeat with the other leg.
Side Bends with Support
Engaged Muscles: External Oblique Abdominal Muscles and Latissimus Dorsi.
Execution: Stand straight and bend to the right side. Repeat the exercise on the left side.
Forward Bend to One Leg
Engaged Muscles: Hamstrings, Achilles Tendons, and Calf Muscles.
Execution: Stand straight with one foot in front of the other, back straight. Place your hands on your hips and start bending forward from your hips. Repeat with the other leg.
Seated Pigeon Pose
Engaged Muscles: Anterior Tibialis.
Execution: Sit on the floor, straighten your back, slowly pull one leg to your chest, and rotate your thigh outward. Repeat with the other leg.
Hamstring Stretch in Lunge Position
Engaged Muscles: Lumbar Muscles and Quadriceps.
Execution: Assume a lunge position, with the left foot in front. Hold the right foot with your hand from behind, pulling it towards your lower back. Repeat with the other leg.
Longitudinal Stretch
Engaged Muscles: Hamstrings, Achilles Tendons, and Calf Muscles.
Execution: Sit on the floor, extend your legs, and bring them close together. Keeping your legs on the ground, lean forward
Stretching of the Leg Extensor Muscles in a Lunge Position
Engaged Muscles: Lower back muscles and quadriceps. Execution: Assume a lunge position, with the left leg forward, bent at a 90-degree angle in the knee. Reach for the right foot from behind and pull it towards your lower back. Switch legs.
