Exercises and Stretches
Neck Protraction Stretch
Posted by Judith Winer on
Technique: • Stand or sit upright • Keep your head up facing straight ahead • Push your head forward by sticking out your chin Primary muscles: Semispinalis cervicis. Spinalis cervicis. Longissimus cervicis. Splenius cervicis. Secondary muscles: Levitator scapulae. Trapezius. Rhomboids. Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis). Note: Keep your head up during this stretch. Do not let your chin fall towards the ground. EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly
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- Tags: Neck, Neck Stretch, Stretch, Stretching, Trapezius
Rising Stomach Stretch
Posted by Judith Winer on
Technique: • Lie face down • Bring your hands close to your shoulders • Look forward • Push your body upwards with your arms keeping your hips on the ground Primary muscles: External and internal intercostals. External and internal obliques. Transversus abdominis. Rectus abdominis. Secondary muscles: Psoas major and minor. Iliacus. Injury where stretch may be useful: Abdominal muscle strain. Hip flexor strain. Iliopsoas tendonitis. Note: For those who spend most of their day sitting, such as office workers or drivers, the muscles of the front of the body can become inflexible and extremely tight....
Kneeling Quad Stretch
Posted by Judith Winer on
Technique: • Kneel on one foot • Place your hands on your hips • Push your hips forward • If necessary, hold on to something to keep balance Primary muscles: Iliacus. Psoas major and minor. Secondary muscles: Rectus femoris. Sartorius. Injury where stretch may be useful: Hip flexor strain. Avulsion fracture in the pelvic area. Osteitis pubis. Iliopsoas tendonitis. Trochanteric bursitis. Quadriceps strain. Quadriceps tendonitis. Note: You can increase the intensity of this stretch by pushing your hips forward. If necessary, place a towel or mat under your knee for added comfort. ...
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- Tags: Quadriceps, Quads, Stretch, Stretching
Standing Reach-Up Back Rotation Stretch
Posted by Judith Winer on
Technique: Stand upright with your feet shoulder width apart Place your hands straight above your head Slowly rotate your shoulders to one side Primary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis. Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores. Intertransversarii. Interspinales. Secondary muscles: Quadratus lumborum. External and internal obliques. Injury where stretch may be useful: Back muscle strain. Back ligament sprain. Abdominal muscle strain (obliques). Note: Lean back slightly in order to stretch the oblique muscles. Avoid this stretch if you suffer from lower back pain. EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS...
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- Tags: Back, Stretch, Stretching
Standing Back Rotation Stretch
Posted by Judith Winer on
Technique: Stand upright with your feet shoulder width apart Place your hands across your chest while keeping your back and shoulders upright. Slowly rotate your shoulders to one side Primary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis. Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores. Intertransversarii. Interspinales. Secondary muscles: Quadratus lumborum. External and internal obliques. Injury where stretch may be useful: Back muscle strain. Back ligament sprain. Abdominal muscle strain (obliques). Note: To increase the intensity of this stretch use your hands to help you rotate sideways. EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS...
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- Tags: Back, Semispinalis Thoracis, Stretch, Stretching