Stretching movements are important not only for those engaged in active sports but also for those who are in a sedentary lifestyle. With these movements you will stay in shape and learn which muscles you are running. Here are the stretching movements developed by Spanish fitness coach Oscar Morán Esquerdo …
Important Note: Take your breath normal in the movement and make sure you don’t feel any pain. Note between 10 to 30 seconds of each position.
Related muscles: Sternocleidomastoid (located on both sides of the neck) muscle. Practice: Put your hands on your hips, straighten your back and carefully start bending your head backwards. If you want to feel the tension more intensely, you can put your hands on your forehead and then lower it carefully.
Related muscles: Sternocleidomastoid muscle and upper trapezius (back muscle). Application: Take the sitting position, straighten your back and bend your head to the left with the help of your left hand. Try to touch your ear. Repeat the exercise in the other direction.
Related muscles: Lats (back muscles of the muscles) Lie down as you do, move your hips slowly backwards, try to touch the ground with your forehead.
Related muscles: Abdominal and abdominal external oblique (abdominal and front muscles) muscles. Just stand on your knees like in the picture, put your hands behind you and push them up and up on them.
Related muscles: Chest and back wing muscles. Just look like you do. Put your hands clean and gently pull. Repeat with the other hand.
Related muscles: internal leg muscles and hamstrings (hind leg muscle). Sit on the floor, manage your legs and stretch. Don’t bend your knees. Hold your arms like in the image and tilt them towards someone.
Related muscles: Shoulder muscle. Straighten your arm between your treatment and press it gently with the other hand to increase tension. Repeat the exercise with your other arm.
Related muscles: Trapezoidal muscles. Take a standing position by joining your legs. Gently push your buttocks backwards and bend your head at your hands. Try to touch your chest with your jaw.
Related muscles: Non-abdominal muscles. Your legs are slightly wider than your shoulders. Extend your arms sideways. You want to orient your right foot facing outwards. Put your right hand on your right buttock and flatten your back. If you want your arm, then wait for your pelvic bone and move it downwards. Repeat the same actions for your other side.
Related muscles: Chest and back wing muscles. Sit on the wall and make sure the distance is sufficient to keep your upper level parallel to the floor. Take the position where it is in the picture and take it down slightly.
Related muscles: Butt and abdominal muscles. Get on the ground. Bend your right knee and move your leg from the left to your body. Gently press down with your hand to increase tension. Repeat with your other leg.
Related muscles: Side abdominal muscles. Stand upright and bend your upper body slowly to the right. Repeat the same action on the other side.
Related muscles: Back leg muscles. Stand upright, put one foot on another. Keep your waist flat, put your hands on your hips and bend your body straight. Then repeat for the other leg.
Internal leg movement. In the sitting position, put your feet together and bend your knees. Keep your waist straight. Carefully push your knees with your hands. Important: it is possible to intensify tension, stretch your heels should stretch.
Sit on the floor for the hip muscles. Keep your back straight. Gently pull your leg outward by pulling your hips outward. Repeat with your other leg.
Muscles involved: muscles on the front of the hip. Sit down. Put your right hand behind you. Place your right foot slightly above your left knee and hold it with your hand. Repeat for the other leg.
The psoas muscle (the rib cage and core muscles) is, in its most general definition, the deepest core of the body, known as the ‘soul of the soul’. According to the configurations, this muscle directly affects our psychological state and our physiological health. Take a long step forward on your left foot and bend your front knee at an angle of 90 degrees. Take your right foot from the back and pull it to your pelvis with your hand. Release the legs and repeat the same movement. We hope that these exercises will help you to stay healthy and avoid muscle pains.