Stretching is important not only for those who play sports activities but also for those who lead a sedentary lifestyle.
We share with you these exercises developed by a Spanish physical trainer. They will help you keep your body fit and show you which muscles were involved in each exercise.
Important note: do not forget to breathe normally and do not feel pain. Hold each position for 10 to 30 seconds.
Stretching of the front neck muscles
Muscles involved: sternocleidomastoid muscle.
Execution: Place your hands on your hips, straighten your back and begin to tilt your head back carefully. If you want to increase the stretch, place your hands on your forehead and gently pull.
Stretching neck Side muscles
Muscles involved: sternocleidomastoid muscle and upper trapezius.
Execution: sit down, stretch your back and, with the help of your left hand, tilt your head to the left. Try touching your shoulder with your ear. Repeat the exercise in the other direction.
Child pose
Muscles involved: Lats.
Execution: Get on all fours and slowly move your hips back, trying to touch the floor with your forehead.
Camel pose
Muscles involved: abdominal and abdominal external oblique muscles.
Execution: Sit on your heels, place your hands behind your back and push your hips forward and up. Do not overload your lower back.
Stretch the pectoral muscles
Muscles involved: pectoral and dorsal muscles.
Execution: straighten with the face on the wall. Put your hand on the wall and slowly remove it. Repeat with the other hand.
Pelvic muscle stretching
Muscles involved: adductors and hamstrings.
Execution: sit on the floor and stretch your legs widely. Do not bend your knees and keep your legs on the floor. Lean forward by sliding your arms over the shins and pulling the upper body behind them.
Shoulder side stretching
Muscles involved: Side delta.
Execution: Stretch your arm over your body and gently press it with the other hand to intensify the stretch. Repeat the exercise with the other arm.
Stretching of the back neck muscles
Muscles involved: traps.
Execution: Stand with your legs together. Slowly push your hips back and, with the help of your hands, tilt your head forward. Try touching your chest with your chin.
Extended triangle pose
Muscles involved: external oblique muscles of the abdomen.
Execution: straighten with feet slightly wider than shoulders. Extend your arms to the sides. His right foot looks outward and his left foot turns 90 degrees toward the upper body. Place your right hand on the right shin and, keeping your back straight, raise the other arm. At the same time, move the pelvis back and down. Repeat the exercise on the other side.
Downward facing dog pose near the wall
Muscles involved: pectoral and dorsal muscles.
Execution: Stand against the wall and make sure that the distance is sufficient to keep the upper body parallel to the floor. Take the position shown in the image and then slightly stretch your chest.
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