Stretching before and after a workout is a great way to promote blood flow to the muscles and increase flexibility. But do you know what muscles you’re stretching?
Stretching may help you improve the range of motion of your joints, which in turn may help improve your athletic performance and decrease your risk of injury (1).
Although you may feel a slight burn in your muscles as you stretch them, you may not know exactly what muscles the stretch is actually affecting.
These 34 pictures made by Vicky Timon, a yoga expert and author of “Encyclopedia of Pilates Exercises,” and James Kilgallon, CSCS, creator of Mazio’s Body Maintenance Program will give you a better sense of how your body actually responds to your favourite stretches.
1. Camel Pose
Muscles emphasized: Rectus Abdominus and External Obliques.
This stretch requires a good base of flexibility. Simply sit on your heels with your hands behind you, and push your hips up and forward. Try to keep the pressure off your lumbar spine. If you have any neck pain or imapaied mobility in the neck, don’t drop your head back as you perform this stretch.
2. Wide Forward Fold
Muscles emphasized: adductors and hamstrings.
This little stretch will open your hips. Start by sitting on your bum, with your knees bent and your feet alined with your groin. Hold your back straight and breathe deeply. As your muscles begin to relax, straighten your legs out. Gently lower your chest and reach out for your feet. Pull the balls of your feet to stretch out your calf muscles. You can also use a belt if you can’t reach your feet.
3. Frog Pose
Muscles emphasized: adductors.
Stretch out your groin with this deep stretch. Start by resting your hands and knees on a yoga mat. Widen your knees until your feel resistance in your groin and upper thigh. Gently push your hips forward or backward to deepen the stretch
4. Wide Side Lunge Pose
Muscles emphasized: adductors.
Stand up with legs apart in a wide stance Bend forward and walk your right leg outward. Bend your right knee and point your left toes towards the ceiling. Keep your right foot firmly on the ground and rest your weight on your right hip.
5. Butterfly Stretch
Muscles emphasized: adductors.
Sit down comfortably and bring the soles of your feet together. Keep your back straight. Deepen your stretch by applying pressure on your knees with your hands or elbows. The closer you keep your feet to your groin, the more you’ll stretch your upper thigh muscles. Once you feel a good stretch, move your feet away from your hips and bend forward to try to touch the ground. This will loosen up your lower back muscles.
6. Forearm Extensor Stretch
Muscles emphasized: Forearm extensor.
Stand up with your shoulder and back straight. Roll your shoulders backwards to open up your chest. Stretch your arms out in front of you. Place your right hand over your left hand and apply pressure. Your left hand should bend at the wrist and you should fee