7. Lat stretch at the wall – Stretching the back muscles (fig. 7)
This stretch works on the main back muscle, Latissimus Dorsi, which is an internal rotator muscle and is responsible for the limitations of movement in this area.
How to do the stretch:
Place both hands on a corner of a wall or a post.
As you keep an elongated spine, slowly push your thighs to the far side away from the wall.
Avoid this stretch if you have lower back, avoid this stretch.
8. Standing assisted neck flexion – stretching the muscles of the neck and upper back (fig.8)
This stretch extends the trapezius muscle, which connects the shoulder belt to the skull and spine in different directions and is used to move the shoulder bone (part of the shoulder belt).
How to do the stretch:
Start by standing upright.
Slowly bend your knees, roll your upper back forward, put your hands together on the back of your head and bring your chin close to your
chest, applying light pressure with your palms.
9. Seated forward fold – stretching the muscles of the hamstring (Fig. 9)
This stretch extends the hamstring muscles, which work when bending the knee. When walking, the hamstrings play an important role as having the opposite effect of the quadriceps, which is expressed by the slowing of the forward movement.
How to do the stretch:
Start by sitting on the floor and stretching your legs forward. Its best to keep them straight but if you need to bend them that’s fine too.
If you have back problems, keep your spine as straight as possible. Try touching your feel, and hold for a few seconds. Over time, it will be easier
for you to move closer toward your toes.
The exercise can be performed lying on your back with your feet on the wall.
10. Standing calf stretch – Stretching the calf muscles (fig.10)
This stretch works on the soleus and gastrocnemius muscles, located at the back of the calf.
How to do the stretch:
This stretch must be performed on the edge of the step.
Hold your toes on the step and gently twist your ankles inwards and then outwards.
11. Triangle pose – stretching the abdominal muscles (fig.11)
This stretch lengthens the external oblique muscle, one of the muscles that form the abdominal wall and control trunk movement. It also supports the internal organs of the abdominal cavity and keeps them in place.
How to do the stretch:
Stand with one leg forward, so that you create a 90-degree angle with the back leg, as shown in the picture.
Stretch to the side, place your hand on top of the front leg, and lift the opposite hand in the air while looking up.
12. Deep Squat – Stretching the Muscles of the Buttocks (fig. 12)
This stretch extends the glutes and has a general effect on your entire body. if you have knee problems or have trouble keeping your heels on the floor, you should practice before doing this stretch.
Funotic.com Where Fun Never Ends
