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18 simple movements to stretch muscles in every position of the body
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Stretching is not only important for people who exercise regularly; it is also important for people with a sedentary lifestyle.
We would like to share the movements developed by Spanish fitness trainers. They will help you keep your body healthy and know which muscle positions are used in each exercise. Let's learn 18 simple movements to stretch muscles in each position of the body below!
Simple ways to stretch your muscles
- 18. Anterior neck stretch
- 17. Side neck strain
- 16. Child's Pose
- 15. Camel Pose
- 14. Chest stretch
- 13. Pelvic floor muscle tension
- 12. Shoulder strain
- 11. Neck strain
- 10. Extended Triangle Pose
- 9. Downward facing dog
- 8. Spinal Twist Pose
- 7. Bend your body to the side with the help of a tool
- 6. Lean forward
- 5. Butterfly pose
- 4. Glutes stretch
- 3. Sitting in Pigeon Pose
- 2. Sitting forward bend posture
- 1. Take a long step forward
Important Note : Don't forget to keep breathing normally and make sure your body doesn't feel pain. Hold each pose for about 10 to 30 seconds.
18. Anterior neck stretch
Related muscles : Sternoclavicular muscle.
How to do it : Place your hands on your hips, keep your back straight and slowly tilt your neck back. If you want a deeper stretch, you can place your hands on your forehead and carefully pull down.
17. Side neck strain
Muscles involved : Sternoclavicular and upper trapezius.
How to do it : Sit down, keep your back straight, and gently bend your head to the left with your left hand. Try to tilt it to the left so that your left ear touches your shoulder. Repeat the movement with the other side.
16. Child's Pose
Related muscles : Lats.
How to do it : Kneel on the floor, toes together, sit on your heels and knees hip-width apart ( as shown above ). Slowly lower your upper body down to your thighs, forehead touching the floor and arms stretched out in front. Breathe evenly and relax.
15. Camel Pose
Related muscles : Oblique and abdominal muscles.
How to do it : Kneel on the floor, keep your back straight and your legs shoulder-width apart. Inhale deeply, bend your arms to support your pelvis. Then, exhale, lean your entire upper body back, and release each hand to grasp your feet. Continue, doing it with the other hand. Tilt your neck back, hold the position and breathe freely for 30 seconds.
14. Chest stretch
Muscles involved : Pectoral and lat muscles.
How to do it : Stand straight, put your hands against the wall, face outward as shown in the picture and slowly rotate your hands. Repeat this movement with the other hand.
13. Pelvic floor muscle tension
Muscles involved : Adductor and hamstring muscles.
How to do it : Sit on the floor with your legs spread wide. Don’t bend your knees, keep your feet on the floor. Then, bend forward by sliding your hands to your heels, pulling your upper body along.
12. Shoulder strain
Related muscles : Lateral shoulder muscles.
How to do it : Stretch your arms out across your body and gently use your other hand to apply pressure to increase the stretch. Repeat this movement by alternating your arms.
11. Neck strain
Related muscles : Shoulder trapezius.
How to do it : Bring your feet together. Slowly push your hips down and use your hands to bend your head forward. Try to touch your chin to your chest.
10. Extended Triangle Pose
Related muscles : Oblique muscle.
How to do it : Stand straight, step 2 feet to 2 sides wider than shoulder width. Both hands on hips, left toes pointing to the left, right toes pointing forward at a 90 degree angle. Lean to the left ( bend at the hips not the waist ), left arm straight perpendicular to the floor behind the left leg. Lower the body until the hand touches the ankle. Right arm raised perpendicular to the ceiling. Hold that position for 30 seconds to 1 minute, then return to the original position and switch sides.
9. Downward facing dog
Muscles involved : Pectoral and lat muscles.
How to do it : Stand facing a wall, keeping enough distance so that your upper body is parallel to the floor. Stand in the position shown above, then gently stretch your chest down.
8. Spinal Twist Pose
Muscles involved : Glutes and obliques.
How to do it : Lie on the floor. Bend your right knee and bring it across your body to the left side. Use your hands to gently press down to increase the stretch. Repeat with the other leg.
7. Bend your body to the side with the help of a tool
Muscles involved : Obliques and latissimus dorsi.
How to do it : Stand up straight, slowly lean your upper body to the right. Repeat this exercise by leaning to the other side.
6. Lean forward
Muscles involved : Tibia and femur.
How to do it : Stand up straight, put one foot in front of the other. Keep your back straight. Place your hands on your hips, bend your upper body forward. Repeat with the other leg as you step forward.
5. Butterfly pose
Related muscles : Thigh muscles.
How to do it : Sit up straight on the mat, roll your knees and press them against your thighs so that the soles of your feet touch each other. Place your hands on your knees, elbows straight. Swing your legs up and down like two fluttering butterfly wings. Breathe deeply, and continuously swing your thighs for 20 seconds. Always keep your back, shoulders and neck straight.
4. Glutes stretch
Related muscles : Glutes.
How to do it : Sit on the floor. Keep your back straight. Slowly pull your leg towards your chest by rotating your hips outward. Repeat this movement with the other leg.
3. Sitting in Pigeon Pose
Muscles involved : Anterior hip flexor.
How to do it : Sit on the floor. Place your right hand behind your back. Place your right foot on top of your left knee and hold it with your other hand. Repeat this movement with your left leg.
2. Sitting forward bend posture
Muscles involved : Thigh and calf muscles.
How to do it : Sit on the floor, keeping your legs straight and together. Press your feet into the floor, slowly bend your upper body forward.
1. Take a long step forward
Muscles involved : psoas, iliacus, quadratus lumborum and deep gluteal muscles.
How to do : Take a long step forward, bend your head at a 90 degree angle. Bring your right leg back, stretch it with your hands ( as shown ). Then, switch legs.
See more: 10 simple exercises to improve posture at home
Have fun!
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