fitness stretching

2018 Tarot Card Reading. accurate fortune teller. Free ..

Fitness Stretching

31. Reclining Lower Trunk Extensor Stretch
Lower-Trunk Stretches:

Method:
Lie on the back with the legs extended. Flex the knees and hips, bringing the knees up over the chest. Cross the feet at the ankles and separate the knees so that they are at least shoulder-width apart. Grasp the thighs at the inside of the knees and pull the legs down to the chest.

Affected Body Part:
Most-stretched muscles: Iliocostalis lumborum, multifidus.
Lesser-stretched muscles: Interspinales, rotatores, spinalis thoracis.

Remember that hyperflexion can injure the spinal cord. When doing this exercise, go slowly and do not let the back become straight. To prevent a straight back, allow the spinal column to curl, and raise the buttocks off the floor. Also, do not try to bring the knees too far below the chest (do not try to touch the knees to the floor).
32. Standing Lower Trunk Lateral Flexor Stretch
Lower-Trunk Stretches:

Method:
Stand upright with the feet together and the left side of the body facing a wall about an arm’s length away. Place the palm of the left hand on the wall at shoulder height, and place the heel of the right hand at the hip joint. While keeping the legs straight, contract the buttocks and slightly rotate the hips in toward the wall. Use the right hand to push the right hip toward the wall.

Affected Body Part:
Most-stretched muscles: Left external oblique, left internal oblique, left rotatores.
Lesser-stretched muscles: Left intertransversarii, left multifidus, left quadratus lumborum.

It is very easy to lose balance while doing this exercise, so stand on a nonskid surface. Keep the left arm straight, but do not lock the elbow. You can increase the amount of stretch either by moving the feet farther from the wall, by resting the left forearm on the wall instead of the hand, or both.
33. Seated Lower Trunk Lateral Flexor Stretch
Lower-Trunk Stretches:

Method:
Sit upright in a chair. Interlock the hands behind the head, with the elbows in a straight line across the shoulders. While keeping both elbows back and in a straight line, laterally flex the waist, and move the right elbow toward the right hip.

Affected Body Part:
Most-stretched muscles: Left external oblique, left internal oblique, left rotatores.
Lesser-stretched muscles: Left intertransversarii, left multifidus, left quadratus lumborum.

Flexing or extending at the waist will reduce this stretch’s effectiveness. Also, keep the buttocks and thighs in complete contact with the chair. The closer the elbow gets to the floor, the harder it will be to remain seated in the chair. Wrapping the lower legs and feet around the chair legs will help in keeping the buttocks and thighs in contact with the seat.
34. Standing Lower Trunk Flexor Stretch Arched Back
Lower-Trunk Stretches:

Method:
Stand upright with legs 2 to 3 feet apart (61 to 91 cm) with hands placed on the hips. Slowly arch the back, contracting the buttocks and pushing the hips forward. Continue arching the back, drop the head backward, and slide the hands past the buttocks and down the legs.

Affected Body Part:
Most-stretched muscles: Rectus abdominis, external oblique, internal oblique.
Lesser-stretched muscles: Quadratus lumborum, psoas major, iliacus.

This exercise is potentially dangerous, especially for those who have a swayed back or weak abdominal muscles. This exercise can worsen a swayed back and cause excessive squeezing of the spinal discs, jammed spinal joints, and pinched spinal nerves emerging from the lumbar vertebrae. This stretch is recommended only for those who are very stiff and do not have a swayed back. Also, you should use this exercise only when the other lower-back flexor stretches do not provide any improvement. When doing this stretch, do minimal arching and make sure that you squeeze the buttocks during the arching. Squeezing the buttocks reduces the stress on the lower back.
35. Lower Trunk Lateral Flexor Stretch Arched Back
Lower-Trunk Stretches:

Method:
Stand upright with legs 2 to 3 feet apart (61 to 91 cm) with the right foot about 1 foot (30 cm) ahead of the left foot. Place both hands near the right hip. Slowly arch the back, contracting the buttocks and pushing the hips forward. Continue arching the back, rotate the trunk clockwise, and drop the head back toward the right side. Slide the hands past the right buttock and down the right leg.

Affected Body Part:
Most-stretched muscles: Rectus abdominis, left external oblique, left internal oblique.
Lesser-stretched muscles: Left quadratus lumborum, left psoas major, left iliacus, left rotatores, left intertransversarii.

This exercise is potentially dangerous, especially for people with a swayed back or weak abdominal muscles. This exercise can worsen a swayed back and cause excessive squeezing of the spinal discs, jammed spinal joints, and pinched spinal nerves emerging from the lumbar vertebrae. This stretch is recommended only for those who are very stiff and do not have a swayed back. Also, you should use this exercise only when the other lower-back flexor stretches do not provide any improvement. When doing this stretch, do minimal arching and make sure that you squeeze the buttock during the arching. Squeezing the buttock reduces the stress on the lower back. Finally, it is very easy to lose balance while doing this exercise, so take extra care.
36. Seated Hip External Rotator and Hip Extensor Stretch
Hip Stretches:

Method:
Sit on the floor with the left leg extended straight out in front. Bend the right knee and place the right foot flat against the left inner thigh, as close as possible to the pelvic area. Place the hands on the floor next to the thighs. Bend the trunk over toward the left (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the left knee down on the floor if possible as you bend over. As you bend over, reach out with your arms toward the left foot.

Affected Body Part:
Most-stretched muscles on right side: Gluteus medius and minimus, piriformis, gemellus superior and inferior, obturator externus and internus, quadratus femoris, erector spinae, lower latissimus dorsi. Most-stretched muscles on left side: Semitendinosus, semimembranosus, biceps femoris, gluteus maximus, gastrocnemius.
Lesser-stretched muscles: Soleus, plantaris.

Bend the trunk in a forward direction from the hip joint. Keep the trunk as a straight unit; do not let the back curve (see figure below, right). Bending the trunk toward the right knee instead of the left knee reduces the stretch of the most-stretched muscles on the right side of the body and increases the stretch of the most-stretched muscles on the left side of the body. You can modify this stretch to include the lower-leg muscles (soleus, popliteus, flexor digitorum longus, flexor hallucis longus, posterior tibialis, gastrocnemius, and plantaris). To include these additional muscles, reach out with the left arm, grasp the left foot, and pull the toes slowly toward the knee (dorsiflexed position).
37. Hip External Rotator Stretch
Hip Stretches:

Method:
Stand upright on the left leg with the knee straight; face a support surface (such as a table or beam) that is even with the hips or just a little below the hips. The right leg is bent at the hip at about a 90-degree angle and rested on the support surface; the outside of the lower right leg rests as flat as possible on the surface. (You can place a towel or pillow under the foot and lower right leg for cushioning.) Lower the trunk as far as possible toward the right foot, keeping the right knee as flat as possible on the surface.

Affected Body Part:
Most-stretched muscles: Gluteus maximus and medius and minimus, right piriformis, right gemellus superior and inferior, right obturator externus and internus, right quadratus femoris, lower erector spinae, left latissimus dorsi.
Lesser-stretched muscles: Right tensor fascia lata, right lower latissimus dorsi, lower trapezius.

Lower the trunk forward from the hip joint. Keep the trunk as a straight unit; do not let the back curve. Increasing the height of the table, bench, or other surface by 1 to 2 feet (30 to 61 cm) above the hips will increase the stretch on these muscle groups.
38. Recumbent Hip External Rotator and Hip Extensor Stretch
Hip Stretches:

Method:
Lie on your back on a comfortable surface. While outwardly rotating the right leg, bend the right knee and bring the right foot to the body’s midline (point the knee laterally). While keeping the left leg flat, grasp the right knee with the right hand and the right ankle with the left hand. Pull the lower leg as a unit as far as possible toward the chest.

Affected Body Part:
Most-stretched muscles on right side of body: Gluteus maximus, gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, lower latissimus dorsi, erector spinae. Lesser-stretched muscles in left leg: Semitendinosus, semimembranosus, biceps femoris, gluteus medius (if the leg is kept flat on the floor).

Bringing the ankle toward the head or even over the head will stretch the aforementioned muscles to the maximum.
39. Recumbent Hip External Rotator and Hip Extensor Stretch Crossed Leg
Hip Stretches:

Method:
Lie on your back on a comfortable surface. Bend the left leg so that the knee is raised up off the floor while keeping the left foot on the floor. Bend the right knee and cross the right ankle over and just above the left knee. Grasp the left leg just under the left knee with both hands. Pull the left knee along with the bent right knee toward your chest as far as possible until you start feeling a slight stretch (light pain).

Affected Body Part:
Most-stretched muscles on right side of body: Gluteus maximus, gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, lower latissimus dorsi, erector spinae. Lesser-stretched muscles in left leg: Gluteus maximus, gluteus medius.

You can do this stretch while in a sitting position, but it is less effective and more difficult to maintain balance.
40. Hip External Rotator and Back Extensor Stretch
Hip Stretches:

Method:
Sit on the floor with the right leg extended. Bend the left leg and place the left foot on the outside of the right knee. Bend the right arm and position the outside of the right elbow against the outside of the upraised left knee. Brace the left arm against the floor near the left hip. Push the right elbow against the left knee, twisting the trunk as far as possible to the left. Maintain enough pressure with the right elbow to keep the left knee in a stable position.

Affected Body Part:
Most-stretched muscles on left side of the body: Gluteus maximus, gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, lower latissimus dorsi, erector spinae. Lesser-stretched muscles on right side of body: Gluteus maximus, gluteus medius, erector spinae, lower latissimus dorsi.

Do not arch the back or bend forward at the waist.


Test your English Language
Jogging Tips and Guidelines
Benefits of Bay Leaf
Best Shopping Malls of India
Precautions while using Social Networking Sites
Top Smartphones
Stellar Photos Of Earth Taken From Space
What to Eat in Assam
Avataars of Lord Shiva
Avataars of Lord Vishnu
Awesome Gifts For Christmas