Gastrocnemius Muscle
Here is a great stretch for the Gastrocnemius muscle;
Technique:
Primary muscles: Gastrocnemius.
Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorum longus. Peroneus longus and brevis. Plantaris.
Injury where stretch may be useful: Calf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial pain syndrome (shin splints).
Note: Make sure your toes are facing forward during this stretch. Pointing your toes in a different direction will place an uneven tension on the calf muscles and can lead to a muscle imbalance.
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Technique:
• Kneel on one foot
• Rest your hands on your raised knee
• Keep your heel on the ground and lean forward.
Primary muscles: Soleus.
Secondary muscles: Secondary muscles: Tibialis posterior. Flexor hallucis longus. Flexor digitorum longus. Peroneus longus and brevis.
Injury where stretch may be useful: Calf strain. Achilles tendon strain. Achilles tendonitis. Medial tibial pain syndrome (shin splints). Posterior tibial tendonitis.
Note: This stretch can place a lot of pressure on the Achilles tendon. Make sure to lean forward slowly.
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Technique:
• Stand with your feet shoulder width apart
• Bend forward slowly and reach towards the ground
Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris.
Secondary muscles: Gastrocnemius. Gluteus maximus. Iliocostalis lumborum. Spinalis thoracis. Interspinales. Multifidus.
Injury where stretch may be useful: Lower back muscle strain. Lower back ligament sprain. Hamstring strain. Calf strain.
Note: Avoid this stretch if you are suffering from lower back pain or knee pain. This position places a lot of stress on the lower back muscles and on the knees.
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Technique:
• Stand upright
• Cross one foot behind the other
• Lean towards the side of the foot that is placed behind
Primary muscles: Tensor fasciae latae. Gluteus medius and minimus.
Secondary muscles: Sartorius.
Injury where stretch may be useful: Trochanteric bursitis. Iliotibial band syndrome.
Note: If necessary, hold on to something for balance. This will allow you to concentrate on the stretch, instead of worrying about falling over.
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Technique:
• Stand with one foot raised onto a chair or object
• Keep your knee slightly bent
• Let your heel drop off the edge of the object
• Keep your back straight and move your chest towards your thigh
Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris.
Secondary muscles: Soleus.
Injury where stretch may be useful: Hamstring strain. Achilles tendon strain. Achilles tendonitis. Medial tibial pain syndrome (shin splints).
Note: To increase the intensity of this stretch, push your heel down towards the ground.
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Technique
How Often?
Repeat three times, twice daily
Primary muscles: Tensor fasciae latae. Gluteus medius and minimus.
Secondary muscles: Sartorius.
Injury where stretch may be useful: Trochanteric bursitis. Iliotibial band syndrome.
Note: It is important to keep your body straight and upright during
this stretch, instead of bending forward. Try to concentrate on pushing your hips away from the object you are leaning on. Make sure to choose a sturdy object to lean on that can take your weight.
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Technique:
Primary muscles: Tensor fasciae latae. Gluteus medius and mininus.
Secondary muscles: Sartorius. Quadratus lumborum.
Injury where stretch may be useful: Trochanteric bursitis. Iliotibial band syndrome.
Note: In order to increase the intensity of this stretch, move your hand away from your body and lower yourself towards the ground.
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Technique:
• Stand upright
• Using a raised object, place one leg out to the side and rest your foot on the raised object
• Keep your toes facing forward
• Slowly move your other leg away from the object
Primary muscles: Adductor longus, brevis, and magnus.
Secondary muscles: Gracilis. Pectineus.
Injury where stretch may be useful: Avulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformis syndrome. Tendonitis of the adductor muscles. Trochanteric bursitis.
Note: If you would like to increase the intensity of this stretch, use a higher object and hold onto something for balance.
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Technique:
• Lie straight on your back
• Extend your arms behind you
• Point your toes upwards
• Lengthen your body as much as you can
Primary muscles: Serratus anterior. Latissimus dorsi.
Secondary muscles: Teres major.
Injury where stretch may be useful: Back muscle strain. Back ligament sprain.
Note: When extending your legs in order to lengthen your body, push with your heels.
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Technique:
Primary muscles: Adductor longus, brevis, and magnus.
Secondary muscles: Pronator teres. Flexor carpi radialis. Flexor carpi ulnaris. Gracilis. Pectineus.
Injury where stretch may be useful: Avulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformis syndrome. Tendonitis of the adductor muscles. Trochanteric bursitis.
Note: In order to regulate the intensity of the stretch, keep your back straight and increase or decrease the strength placed by your elbows.
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Technique:
Primary muscles: Quadratus lumborum. External and internal obliques.
Secondary muscles: Iliocostalis lumborum. Intertransversarii. Rotatores. Multifidus.
Injury where stretch may be useful: Lower back muscle strain. Lower back ligament sprain. Abdominal muscle strain (obliques).
Note: Keep your back straight, parallel to the ground, and your thighs in a vertical position. Distribute your weight evenly on both your hands and knees.
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Technique:
Primary muscles: External and internal obliques. Transversus abdominis. Rectus abdominis.
Secondary muscles: Quadatus lumborum. Psoas major and minor. Iliacus.
Injury where stretch may be useful: Abdominal muscle strain. Hip flexor strain. Iliopsoas tendonitis.
Note: Avoid this stretch if you suffer from lower back pain or if you have sustained an injury to the lower back. When performing this stretch for the first time, use caution and rest between each repetition.
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Technique:
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: Avoid this stretch if you suffer from lower back pain or if you have sustained an injury to the lower back. When performing this stretch for the first time, use caution and rest between each repetition.
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Technique:
Primary muscles: Quadratus lumborum. External and internal obliques.
Secondary muscles: Iliocostalis lumborum. Intertransversarii. Rotatores. Multifidus.
Injury where stretch may be useful: Back muscle strain. Back ligament sprain. Abdominal muscle strain (obliques).
Note: Make sure to use a strong and sturdy chair. Avoid leaning forward or backward during the stretch and concentrate on keeping your upper body straight.
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Technique:
• Kneel on all fours
• Raise one arm straight upwards
• Rotate your shoulders and middle back looking upwards
Primary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis. Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores. Intertransversarii. Interspinales.
Secondary muscles: External and internal obliques. Pectoralis major.
Injury where stretch may be useful: Back muscle strain. Back ligament sprain. Abdominal muscle strain (obliques).
Note: In order to further stretch your neck, keep your arm pointing straight upwards and look in the direction of your hand.
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Technique:
Primary muscles: Gluteus maximus.
Secondary muscles: Transversus abdominis. Rectus abdominis.
Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis). Back muscle strain. Back ligament sprain.
Note: Distribute your weight evenly on both your hands and knees and perform this stretch slowly and carefully.
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Technique:
Primary muscles: Quadratus lumborum. External and internal obliques. Latissimus dorsi.
Secondary muscles: Teres minor. Iliocostalis lumborum. Intertransversarii. Rotatores. Multifidus.
Injury where stretch may be useful: Lower back muscle strain. Lower back ligament sprain. Abdominal muscle strain (obliques).
Note: Concentrate on keeping your upper body straight during this stretch. Avoid leaning forwards or backwards.
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Technique:
Primary muscles: Semispinalis cervicis and thoracis. Spinalis cervicis and thoracis. Longissimus cervicis and thoracis. Splenius cervicis. Iliocostalis cervicis and thoracis.
Secondary muscles: Interspinales. Rotatores.
Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Wry neck (acute torticollis). Back muscle strain. Back ligament sprain.
Note: You will feel this stretch primarily in the muscles that are most tight. Some people feel more tension in the neck and upper back, while others may feel tension in the lower back and hamstrings. This stretch can also help identify where you need to improve your flexibility.
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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.
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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. When performing this stretch for the first time, use caution and rest between each repetition.
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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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Technique:
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.
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Technique:
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.
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Technique:
Primary muscles: External and internal intercostals. External and internal obliques. Transversus abdominis. Rectus abdominis.
Secondary muscles: Pectoralis major and minor.
Injury where stretch may be useful: Abdominal muscle strain. Chest strain. Pectoral muscle insertion inflammation.
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. When performing this stretch for the first time, use caution and rest between each repetition.
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Technique:
Primary muscles: Flexor pollicis longus. Flexor pollicis brevis.
Secondary muscles: Adductor pollicis. Opponens pollicis.
Injury where stretch may be useful: Tennis elbow. Golfer’s elbow. Thrower’s elbow. Wrist sprain. Wrist dislocation. Wrist tendonitis. Carpal tunnel syndrome. Ulnar tunnel syndrome.
Note: There are many small muscles, tendons and ligaments in the palm and thumb. Do not apply too much force too quickly.
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Technique:
Primary muscles: Flexor digitorum superficialis. Flexor digitorum profundus. Flexor pollicis longus. Flexor pollicis brevis.
Secondary muscles: Opponens pollicis. Opponens digiti minimi. Palmar interossei.
Injury where stretch may be useful: Tennis elbow. Golfer’s elbow. Thrower’s elbow. Wrist sprain. Wrist dislocation. Wrist tendonitis. Carpal tunnel syndrome. Ulnar tunnel syndrome.
Note: There are many small muscles, tendons and ligaments in the forearms, wrists, and fingers. Do not apply too much force too quickly.
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Technique:
Primary muscles: Biceps brachii. Brachialis. Brachioradialis. Coracobrachialis.
Secondary muscles: Pronator teres. Flexor carpi radialis. Flexor carpi ulnaris. Palmaris longus.
Injury where stretch may be useful: Biceps tendon rupture. Bicepital tendonitis. Biceps strain. Elbow strain. Elbow dislocation. Elbow bursitis. Tennis elbow. Golfer’s elbow. Thrower’s elbow.
Note: Some people feel the stretch in their forearms and others in their upper arms; this depends on where you are most tight. Move your hands closer to your knees in order to stretch more easily.
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Technique:
Primary muscles: Trapezius. Rhomboids.
Secondary muscles: Semispinalis capitis and cervicis. Spinalis capitis and cervicis. Longissimus capitis and cervicis. Splenius capitis and cervicis.
Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis). Upper back muscle strain. Upper back ligament sprain.
Note: Concentrate on separating your shoulder blades as you reach forward with your hands.
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Technique:
Primary muscles: Triceps brachii.
Secondary muscles: Latissimus dorsi. Teres major and minor.
Injury where stretch may be useful: Elbow sprain. Elbow dislocation. Elbow bursitis. Triceps tendon rupture.
Note: Circulation may be restricted in the shoulder during this stretch so do not perform the stretch for an extended period of time.
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Technique:
Primary muscles: Latissimus dorsi.
Secondary muscles: Teres major.
Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis). Upper back muscle strain. Upper back ligament sprain.
Note: Let your head fall slightly forward so that your arms can extend upwards more easily.
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