Everyone needs a good stretching, regardless whether he is a weekend warrior, daily exerciser, or chronic sitter. Namely, stretching works on several levels. It helps the blood reach the muscles and helps the joints move through full range of motion. In addition to this, it reduces the risk of injuries and pain, it improves the athletic performance, and it significantly improves the posture.
However, do you know which muscles you are stretching or whether you are doing it properly as part of your flexibility or yoga routine?
Luckily, we offer few tips on the topic, and having this knowledge will help you choose the stretch that fits your needs. If you start feeling any pain, meaning a good, stretchy pain, pinpoint the painful muscle and change the current technique so that you prevent any unwanted injury.
These stretches are designed to be felt in the belly of the muscle. However, you shouldn’t feel any strain or pressure in the joints. If you do feel any pressure, it means that you are pushing too far. Focus on the breathing while doing the stretching and make sure the movements are completely natural.
While doing the stretching, you should focus on feeling the muscles relaxed and going back to their natural length. Forget about the time while holding the stretch! The stretching itself should last about 5-30 seconds. If you feel that for any reason the stretch doesn’t work for you, try another one.
The illustrations presented in this article are 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.
Muscles Emphasized: Rectus Abdominus and External Obliques
This stretch is most suitable for people who have a good flexibility already. You should sit on the heels, place the hands behind you, and push the hips up and forward. Don’t put much pressure on the lumbar spine and don’t drop the head back if you are experiencing some issues with your neck.
Muscles Emphasized: Adductors
This exercise which is excellent for stretching both adductors and the hamstrings only requires opening of the hips. Bend your knees and hold the spine straight. Straighten the legs, round out the back and reach for the feel once you feel the muscles starting to release. In order to release the calf muscles, pull easily on the bottom of the balls of your feet. If you are a beginner and feel unable to reach the feel, don’t worry. Feel free to use a towel or belt.
The wide forward fold can be also performed while lying on the back and pushing the legs up the wall.
Muscles emphasized: Adductors
It is recommended to perform this stretch on a soft surface, as this stretch for the groins is likely to put pressure on the knees too. All you have to do is to rest the hands and knees, and then bring the knees wider, until you feel that the groins are well stretched. You are supposed to feel a quite different stretches as you push the hips back and forward.
Muscles Emphasized: Adductors
You should start by putting the feet forward in a wide stance while holding the legs as straight as you can. Using your hands, walk to the right foot and bend the right knee. Rotate the left toes up to the ceiling while sitting in the right hip. Your right food should be kept flat on the ground.
Muscles Emphasized: Adductors
Begin in sitting position, bring the soles of the feet together, and sit tall through the sit bones. You should put pressure on the knees by using your hands. For better results and more intense stretch on the groins, keep the feet closer to the body. It is important to make sure that your feet are from the hips! Finally, slowly round the upper body to loosen the back muscles.
Muscles Emphasized: Forearm Extensor
In order to get into the optimal position to stretch the forearm muscle, you need to pack the shoulders and back down while rotating the shoulders towards outside. Once you manage to reach this position, apply pressure on your hand in order to start the stretch. This stretch can be performed by touching the tips of the fingers together in a shape of a tea cup.
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