The Art of Stretching 53 Additional Images to

Show You Exactly Which Muscle You Are

Stretching (Part 1)
March 1, 2016 by THSJ Leave a Comment

Note: this is an extension and a complement of our previous article The Art of Stretching and should be
regarded together with it.

Part 2 of the article, click here.

In our previous article The Art of Stretching we presented 36 illustrations in color with stretches for specific
muscles. We now continue with more illustrations of stretching poses while providing instructions and
commentary. Be sure to check back for the Part 2 of this article, as we return to finish the exercise drawings,
discuss smart stretching and give general guidelines on how and when to stretch.

1. Pushing Against a Corner

Muscles highlighted: Pectoralis major

Instruction:
Stand in front of a corner of the wall, raising your arms out in the shape of a cross (90 abduction) and lean
forward, bringing the torso gradually closer to the corner.

Commentary:

This fairly simple stretching exercise involves both pectoralis majors, as well as the anterior portion of the
deltoids and the arms. If the elbows are flexed and the push is done through the elbows, then the arm flexors
will not undergo any stretching.

A common mistake while performing this exercise is to remain with the feet stationary allowing the torso to fall
forward. The proper way to do this is to move forward slowly with small steps, bringing the entire body closer
to the corner with the arms raised, or else you would be forcing the pectoralis muscles to contract in order to
maintain the posture, when what we were aiming to do is relax them so they may be properly stretched.

2. Traction With Back to Bar

Muscles highlighted: Pectoralis major and subscapularis

Instruction:

While standing, hold the bar behind you with a pronated grip (palms facing backward) and slowly let the body
fall forward and downward.

Commentary:

The pronated grip is important as it allows you to avoid having the movement hindered by the elbow flexors,
such as the biceps brachii. If you change to a supine grip, then you are stretching these muscles as well,
something that must be done with special caution.

This position and the movement mean that the deltoids and other minor muscles of the shoulder are also
worked, particularly in the anterior region of the shoulder.
One thing to note is that if the bar is placed too low, then the movement of the torso needs to be
accompanied by a progressive bending of the knees, allowing for a greater extension of the arms.

3. Hyperextension of Shoulders

Muscles highlighted: Pectoralis major and subscapularis

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Instruction:
While in a standing position, hold a wooden bar behind the body with a pronated grip (palms facing
backward). Little by little elevate the arms in extension until you are able to feel the stretch in the pectoral
region.

Commentary:

Like before, by using a pronated grip we prevent the movement from being slowed by elbow flexors, which
would obtrude more intensely if we held the bar with a supinated grip.

This exercise is similar to the Traction With Back to Bar, but now it is the movement of your own muscles,
rather than gravity, which creates the traction of the arms. Similarly, the position and the movement also
make the shoulder work, especially the anterior portion of the deltoid. As with various other stretching
exercises, the person performing the stretch must refrain from bouncing in an attempt to reach further limits.

4. Arms Behind the Head Extension With Assistance

Muscles highlighted: Pectoralis major

Instruction:
You can be seated either on the ground or on a bench. Place your hands behind your head in a pronated grip
with the elbows at the height of the head. Your partner should stand behind you and grab a hold of both of
your hands and pull them simultaneously upward and backward, keeping your back still against his/her legs
or the rear.

Commentary:

Note that now we are using a pronated grip.

As with all stretching exercises for pairs, the force that the partner applies should be precise. Also important
to note is monitoring the person and their reaction very closely, and assessing the limits of mobility with
extreme caution. The correct way to assist in the performance of this exercise is to grab hold of the arms, not
the elbows, around the lower triceps area. When assisting with the performance of this stretching exercise
you shouldnt push the knee into the back thus forces an arching of the back.

5. Passive Extension With a Contraction Machine

Muscles highlighted: Pectoralis major

Instruction:
Seated in a Peck-deck (fly machine) with the elbows resting on the pad, choose a suitable load and lift the
weight with the legs. Proceed by slowly releasing the load with the legs to transfer it to the arms, passively,
until it is the arms that are resisting all the weight. The stretch is finished by releasing the load once more with
the legs.

Commentary:

This is a very simple and very effective stretching exercise, but note that the machine has to have a built-in
load release mechanism, or you are just begging to get injured. Additionally, it is not necessary to put a lot of
weight on the machine for this exercise to be effective, unlike when using this equipment as part of a strength
building routine.

The Art of Stretching 53 Additional Images to

Show You Exactly Which Muscle You Are
Stretching (Part 1)
March 1, 2016 by THSJ Leave a Comment

6. Arm Extension With Assistance

Muscles highlighted: Pectoralis major

Instruction:

A partner standing behind you should hold the torso with one hand and use the other hand to lift your arm
backward and up.

Commentary:

The benefits of this exercise will be better if your stretching partner is strong enough to maintain the posture.
Similarly, the partner must attempt to keep the person stretching from twisting the torso, since doing so will
nullify the stretching effect you are trying to achieve. If the traction is on the forearm, forcing the subject to
extend the elbow, it will also bring the elbow flexors into play. Alternatively, if the traction is from the elbow,
the stretch will be much more isolated to the pectoral region.

7. Vertical Arm Extension

Muscles highlighted: Latissimus dorsi, teres major, finger flexors (flexor digitorum superficialis and
profundus and flexor hallucis longus), flexor carpi ulnaris, long and short palmar muscles

Instruction:

While standing, preferably in front of a mirror, raise your arms above your head, with fingers interlaced and
palms facing upward. Just stretch as if you are trying to reach the ceiling.
Commentary:

This exercise also involves the flexors of the hand. Unlike some previous exercises, this is an exercise that
can be performed by people of advanced age and those with certain physical disabilities, depending on the
type and degree of the disability. These two groups of people can omit interlacing the fingers if it presents a
problem.

On this exercise, some people tend to stand on the tips of their toes, trying to stretch even more parts of the
body. While not harmful, it may prevent the person from concentrating and thus compromising his or her
stability.

8. Torso Flexion With Support

Muscles highlighted: Latissimus dorsi, pectoralis major

Instruction:

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Being in a standing position and facing a support that is higher than your waist, flex the torso and rest the
hands above it, preferably with the arms externally rotated supporting the fists, with the pinky finger on the
surface. Keeping your arms immobile, lower the torso even farther until you start to feel the stretch in the
target area.

Commentary:

If your target is the latissimus dorsi muscle, you can get even more of a stretch by performing this movement
with a slight external rotation of the arms. Consequently, it may be more comfortable to perform this exercise
while holding on to vertical bars rather than over a flat surface. This will also allow your body to hang back a
little bit more, so that you are farther from the support and a little extra is added to the stretching of the torso.

9. Arm Traction With Assistance

Muscles highlighted: Latissimus dorsi, pectoralis major

Instruction:

Standing up and facing your training partner, hold each other by interlocking your arms. Then flex ninety
degrees at the waist and pull backwards and down simultaneously.

Commentary:
On this exercise, it benefits if both partners are of a similar height and weight. If there is too much of a height
difference and weight difference, it is advisable to perform a different exercise instead. If the pull backwards is
too strong the partner will also have to exert himself to compensate, preventing the necessary relaxation for
stretching. Instead, more pressure should be applied downward.

10. Back Arm Lock

Muscles highlighted: External and internal rotators, triceps

Instruction:

You can perform this exercise either standing, or seated on a back-less bench. Raising one arm over and
behind the head while the other goes behind the back from below, try to grab the fingers of both hands
behind your upper back.

Commentary:

With this exercise, the mobility of the shoulder joint is easily determined. Advanced stretchers will have no
difficulty joining their hands, and some may even reach the forearms. Novices should use some help in order
to improve. A training partner can be very handy, standing behind the person doing the stretching and
pushing gently upon the elbows in an effort to bring the hands closer together. With each repetition, try
changing the position of the arms in order to balance the stress upon the structures being stretched.

The Art of Stretching 53 Additional Images to

Show You Exactly Which Muscle You Are
Stretching (Part 1)
March 1, 2016 by THSJ Leave a Comment

11. Bench Dip

Muscles highlighted: Anterior deltoids

Instruction:

Siting horizontally on a flat bench with your hands on the edge of the bench, move away slightly from the
bench and then lower the torso down to the point where the arm forms a 90 angle with the bench. The soles
of the feet must remain firmly in place, supporting the majority of the body weight.

Commentary:
In contrast to the muscle building exercise, which targets the triceps and deltoids, here we want to place the
emphasis predominantly on the anterior deltoid and on the position being held rather than movement. While
this exercise stretches the muscles indicated, having to support the body at the same time takes away from
the effectiveness of the stretch, as a muscle that is contracting cannot at the same time be relaxed for
stretching. Hence, this exercise will better serve to distend the specified muscles after a session of physical
exercise, than be used as a true stretching exercise during a session aimed specifically for stretching and
improving mobility.

12. Upright Torso Rotation

Muscles highlighted: Anterior deltoids

Instruction:

Standing up next to a vertical bar (or other surface or object), hold on to it with the arm that is farther away
from it. Turn the torso without letting go of the bar, so that you can feel the stretch along the back of the arm
that holds the bar. Remember to keep the arm completely horizontal, with the hand gripping the bar at
shoulder height.

Commentary:

This exercise is designed to stretch the rear portion of the shoulder and is very beneficial for preventing the
contractures that occasionally develop in the area. Furthermore, these types of stretches are a perfect
complement to massages aimed at eliminating contractures that have developed. The only difficulty lies in not
tensing the entire arm, but rather just the hand in its grip. Think of the hands as simple hooks that are fixed to
immobilize them and you will have no trouble.

13. Parallel Bar Dip

Muscles highlighted: Pectoralis minor, lower trapezius

Instruction:

Using a padded parallel machine, rest your elbows and forearms on the pads to support yourself and let your
body hang down passively. The head can be in line with the shoulders, but for a better stretch flex the head
slightly, allowing the shoulders to come up beside it.
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Commentary:

This is a very simple exercise that aims to stretch some muscles that are not regularly stretched by
conventional stretching exercises. In this posture, the column is placed in a discharge position, which is very
beneficial to alleviate any tensions that build up in it. People with columnar deviations, particularly scoliosis,
should include this exercise in their routine. Due to its simplicity, this exercise can be performed by both
beginners and experienced individuals.

14. Hands Assisted Head Flexing

Muscles highlighted: Semispinalis, splenius, spinalis, splenius cervicis, spinal erectors, trapezius
Instruction:

Either standing or, preferably, sitting down, allow the head to fall gently forward in flexion, with the aid of both
hands placed on top of each other in the occipital region of the head. It is not necessary to apply force with
the arms their simple weight resting on the back of the head is enough.

Commentary:

During the exercise, it may occur that the cervical muscles suddenly tense up to prevent the head from falling
forward. To avoid this, the movement must be performed very slowly, and only at the very end of the
movement are we to relax the area to allow the force of gravity be the one that performs the stretching.
Meanwhile, the rest of the column maintains its normal straight posture.

To focus on the small extensor muscles of the head and not those of the vertebrae farther down the turn
must be done at the base of the skull with the chin close to the neck and gripping the head high with the
hands.

15. Head and Neck Flexion

Muscles highlighted: Trapezius, semispinalis, splenius, spinalis, spinalis cervicis, spinal erectors

Instruction:

Seated or standing, take the head with the entire palm of the hand and flex downward and forward in a very
gentle and sustained motion.

Commentary:

This exercise is very similar to one shown previously, but here it is not just a matter of flexing the head down,
but rather to hold the head with the whole hand and thus pull it forward as well, in order to also stretch the
larger muscles, such as the trapezius, as well as the lower areas of the cervical spine. Tension will be felt in
the lower cervical vertebrae, as well as in the muscles that surround the neck along the sides and back. The
shoulders are not elevated, as this would reduce the effectiveness of the stretch. As with all exercises of the
head and neck, the movements should be especially slow and controlled.
The Art of Stretching 53 Additional Images to
Show You Exactly Which Muscle You Are
Stretching (Part 1)
March 1, 2016 by THSJ Leave a Comment

16. Fixed Arm Torso Rotation

Muscles highlighted: Biceps, pectoralis major

Instruction:

Standing beside a wall or a door, raise the arm laterally until shoulder height, with the palm of the hand turned
so that it touches the frame of a door or the corner of a wall. The elbow remains extended. Relaxing the arm
and the pectoral region, rotate the torso in the opposite direction of the extended arm.

Commentary:
This exercise is performed in a similar way to that for the pectoral region, but now the elbow must remain
extended in order to achieve a good stretch of the biceps. The person executing this movement must know
how to feel the tension in the muscle that is being stretched, the biceps brachii, otherwise, the tension might
be somewhere else, performing the exercise incorrectly. In such a case, the person should modify the
posture and begin the stretch again until he achieves the desired objective.

17. Arm Hyperextension With Support

Muscles highlighted: Biceps brachii, brachioradialis

Instruction:
Standing up, with your back toward a fixed support of approximately shoulder-height, with the elbow
extended and the arm internally rotated (the thumb pointing inward), rest the back of the hand on the support
and lower the trunk until you can feel the stretch around the biceps.

Commentary:

Again, it is not enough to simply extend the elbow in order to stretch the biceps, you also have to move the
shoulder to separate its points of insertion. This exercise, if performed slowly, manages a good stretch of the
biceps. In fact, from among the exercises designed to stretch the biceps individually (without assistance) this
is one of the most effective. Due to the position of the arm and the movement that we perform, the anterior
portion of the shoulder is also stretched.

18. Hanging From a Bar With Supinated Grip

Muscles highlighted: Biceps brachii, brachioradialis

Instruction:

With arms externally rotated and forearms supinated (the palm of the hand facing backward), hang
suspended from a horizontal bar. Relax the body during the few seconds that the stretch lasts and then return
to the ground in order to release the muscles.
Commentary:

This is exactly like the starting position for performing chin-ups for the back and biceps. And it is precisely
this pair of muscle groups, the back muscles and the elbow flexors, that are being stretched during this
exercise. The only things to note are knowing how to relax the body and not to maintain a constant tension in
the arms, which would prevent them from being stretched, and use only the forearms and hands to support
the weight of the body.

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As an alternative, you can try to hold on to a lower bar and keep the feet on the ground, but then
progressively take all of the body weight off the feet until your whole bodyweight is hanging, even if your feet
may still be touching the ground.

19. Preacher Bench Passive Arm Extension

Muscles highlighted: Biceps brachii, brachioradialis

Instruction:

While on the preacher bench, hold the bar with a supinated grip (palms facing upward), lean your elbows
against the pads and let the arms extend until they reach the point of maximum extension.

To finish, do not simply return the weight up by flexing the elbows, but rather get up from the bench
completely, so that you are more comfortable and it is less compromising for the joints.
Commentary:

Remember, this is a stretching exercise and you should not load the bar with too much weight. The extension
should be slow and controlled, because otherwise the joint could be damaged at the bottom of the
movement; perhaps not the biceps itself, but the olecranon, the joint capsule, the humeral artery or certain
ligaments.

For those people who find that the regular bar (~ 8 to 10 kg) is too heavy, look for a lighter bar, but never use
dumbbells because it would be much harder to maintain full supination of the forearms, which is necessary
for stretching the biceps.

20. Overhead Arm Hyperextension

Muscles highlighted: Triceps brachii

Instruction:

Either standing up or sitting down in front of a mirror, flex the elbow to the end and raise the arm by flexing
the shoulder, while using the opposite hand to push the elbow backward.

Commentary:
There is a tendency to rest the helping arm on the head as a kind of lever, which could force the cervical
vertebrae. While this help could be useful if it is done correctly care must be taken not to adopt poor postures
with the neck.

It is imperative to flex the elbow maximally (hence the hyperflexion in the name), yet it is not uncommon to
see people who, as they push farther back, the elbow joint is progressively relaxed and extended, taking
away from the stretching of the triceps. This is where a help from a training partner can be worthwhile all he
or she has to do is ensure that the elbow remains totally flexed and push gently on it toward the back. It might
be more comfortable to receive assistance if the partner sits on a bench.

The Art of Stretching 53 Additional Images to

Show You Exactly Which Muscle You Are
Stretching (Part 1)
March 1, 2016 by THSJ Leave a Comment

21. Elbow Extension and Supination/Pronation

Muscles highlighted: Biceps brachii
Instruction:

Stand before a mirror stretching the elbow and force the pronation of the forearm with your other hand to
further separate the points of insertion of the heads of the biceps.

Commentary:

This exercise might look simple, but the biceps does not require more demanding stretches, as it works well
within the regular ranges of motion, and rarely encounters abnormalities in its mobility which are much
more frequent with many other muscles.

22. Frontal Extension of the Arms With Fingers

Muscles highlighted: Flexors of the fingers (deep, superficial, and the long flexor of the thumb)

Instruction:
Interlacing the fingers with the palms facing each other, turn the forearms and extend the elbows in front of
you. As you approach maximum extension of the elbows, you will feel the tension in the anterior part of the
forearms.

Commentary:

A very simple exercise, appropriate for any person who works intensely with the hands, like information
technology, construction worker, manual workers, etc.

23. Extension of the Hands Facing a Wall

Muscles highlighted: Flexors of the fingers (deep, superficial, and the long flexor of the thumb)

Instruction:

Standing in front of a wall with the arms extended and the tip of the fingers pointing downward, press lightly to
the front until the entire palm of the hand is resting on the wall. The arms should be raised until almost
shoulder height as the image demonstrates.

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Commentary:

By extending the elbows, you will stretch all of the muscles of the anterior part of the forearm, whereas if they
remain partly flexed, the effort is centered on the small flexor muscles of the hand and fingers. The way to
increase the intensity is to place the hands somewhat higher on the wall and then press lightly with the hand
resting on the wall.

24. Prayer Hand Extension

Muscles highlighted: Flexor digitorum profundus, abductor pollicis, flexor policis longus

Instruction:
Standing or sitting, preferably in front of a mirror, place the hands with the palms facing each other, in the
regular prayer posture, and press the palms against each other. At the same time, lower the hands little by
little towards the abdomen, without letting them pull apart.

Commentary:

An easy exercise that can be performed at any point during the day, like the rest periods in the middle of any
long-lasting manual labor, perhaps. However, it is important to introduce variety into your training program.
This one exercise is not a substitute for the other specific exercises for stretching the fingers because it does
not stretch all of them equally with the middle fingers being stretched more.

25. Finger by Finger Extension With Assistance

Muscles highlighted: The flexor muscle corresponding to the finger being extended

Instruction:

A simple exercise, performed by holding a finger with the other hand, and extending it individually. The stretch
is maintained for a few seconds, and then one moves on to the next finger.

Commentary:
Even though this is a simple exercise, the pulling movement must be slow and sustained because it is not
hard to injure a structure if it is done otherwise.

You might be tempted to think that stretching of each finger individually is a waste of time, feeling that it is
enough to do them all together at the same time. That would be a mistake, however, since there is nothing
more effective than dividing up the body areas as much as possible in order to obtain the best results from
stretching specific exercises are the true protagonists for increases in flexibility of a specific.

Source: http://www.thehealthsciencejournal.com/