вторник, 21 октября 2014 г.

34 Yoga Stretches And Main Muscles Involved

34 Yoga Stretches And Main Muscles Involved


34 Yoga Stretches And Main Muscles Involved


Whether you’re crazy about exercising, or you’re a beginner in fitness, you may already know that stretching is a mandatory routine before and after a workout. I, personally, do yoga stretches because they improve blood flow, joint flexibility, posture, and lower the risk of injury and pain.


Even if yoga stretches are part of my daily workout schedule, I never knew exactly what muscles I’m actually stretching. But that’s until a few days ago, when I found these great illustrations with yoga stretches created by Vicky Timón.


Just take a look over the infographic below and choose the best yoga stretches that match your goals. With this information you can easily find the trouble muscle if you ever feel pain when stretching. So altering your technique, or switching it to a new exercise for the same muscle would be a simple move to avoid getting injured.


Don’t push too far with these yoga stretches, and stop whenever you feel some pressure or strain on your joints. You should focus not only on breath, but on your movements too, which need to be as smooth and natural as possible.


It doesn’t really matter how long you’re holding the stretch, so focus on other things, such as relaxing your muscle when returning to the initial position. Take around 20 seconds for this relaxing movement.


34 Yoga Stretches For Everyone


There are 34 different variations of yoga stretches in the infographic below. So if you feel like a specific stretch doesn’t give you the expected results, try a different variation for the same muscle.


1. Camel Pose


Muscles involved: Rectus Abdominus and External Obliques.


2. Wide Forward Fold


Muscles involved: Adductors.


3. Frog Pose


Muscles involved: Adductors.


4. Wide Side Lunge Pose


Muscles involved: Adductors.


5. Butterfly Stretch


Muscles involved: Adductors.


6. Forearm Extensor Stretch


Muscles involved: Forearm Extensor.


7. Lateral Side Flexion of the Neck


Muscles involved: Sternocleidomastoid “SCM”.


8. Neck Rotation Stretch


Muscles involved: Sternocleidomastoid “SCM”.


9. Neck Extension Stretch


Muscles involved: Sternocleidomastoid “SCM”.


10. Lateral Side Flexion of the Neck with Hand Assistance


Muscles involved: Sternocleidomastoid “SCM” and Upper Trapezius.


11. Half Kneeling Quad / Hip Flexor Stretch


Muscles involved: Psoas and Quadracep.


12. Forearm Extensor Stretch


Muscles involved: Forearm Extensor.


13. Lateral Shoulder Stretch


Muscles involved: Side Deltoid.


14. Standing Assisted Neck Flexion Stretch


Muscles involved: Trapezius Muscle.


15. Lat Stretch with Spinal Traction


Muscles involved: Latissimus Dorsi.


16. Lat Stretch at the Wall


Muscles involved: Latissimus Dorsi.


17. Child’s Pose


Muscles involved: Latissimus Dorsi.


18. Standing Calf Stretch


Muscles involved: Soleus and Gastrocnemius.


19. Front Split


Muscles involved: Psoas and Hamstring.


20. Seated Forward Fold / Seated Toe Touch


Muscles involved: Hamstrings and Calfs.


21. Single Leg Forward Bend


Muscles involved: Hamstrings.


22. Deep Squat


Muscles involved: Glutes.


23. Seated Half King Pigeon Pose


Muscles involved: Glutes.


24. Standing Calf Stretch at the Wall


Muscles involved: Soleus and Gastrocnemius.


25. Lateral Flexion at the Wall


Muscles involved: External Obliques.


26. Supine Twist


Muscles involved: Glutes and External Obliques.


27. Lateral Flexion with a Dowel


Muscles involved: External Obliques and Latissimus Dorsi.


28. Triangle Pose


Muscles involved: External Obliques.


29. Chest Stretch at the Wall


Muscles involved: Pectorals.


30. Assisted Chest Stretch


Muscles involved: Chest and Latissimus Dorsi.


31. Seated Half Pigeon Variation


Muscles involved: Anterior Tibialis.


32. Supine Shoulder External Rotation Stretch


Muscles involved: Subscapularis.


33. Down Dog Variation at the Wall


Muscles involved: Pectorals and Latissimus Dorsi.


34. Assisted Chest Stretch Variation


Muscles involved: Pectorals.


Image credits: LifeHack


Original article and pictures take https://www.fitneass.com/34-yoga-stretches/ site

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