In sports, it is very important to understand at least the basic principles of our body: what can and what should not be done, what muscles work. Today we want to offer you illustrations by Vicky Timón, a yoga expert and author of Encyclopedia of Pilates Exercises, and James Kilgallon, creator of Mazlo's Body Maintenance program.
The posture the camel
Stretch the rectus abdominus and oblique muscles. While performing this stretch, try not to heavily load the spine. If you have neck problems, do not throw your head back.
Cross fold (width) forward
The adductors (adductor muscles) stretch. This stretch opens the hips, relaxes the hamstrings and the adductor muscle.
The Frog
Stretch the adductors. "Frog": a very deep stretch of the groin area. As soon as you feel the muscles begin to relax, try moving your knees further, stay in this position for a few minutes.
Throw aside
Stretch the adductors.
Butterfly
Stretch the adductors.
Extension of the forearm extensors
Stretching of the lateral neck flexors
Stretches so-called nipple muscles, or sternoclero-mastoid muscles.
Stretching the neck rotators
Stretches so-called nipple muscles, or sternoclero-mastoid muscles
Stretching of the lateral neck flexors with the help of hands
Stretches so-called nipple muscles, or sternoclero-mastoid muscles
Flexor extension of the hip
Stretches the trapezius muscles.
Stretching the widest muscles of the back with spinal traction
Stretches the lumbar and quadriceps muscles.
Extension of the forearm extensors
Lateral shoulder stretch
Stretches the lateral deltoid muscles.
Stretching the neck in a standing position
Stretches the trapezius muscles.
Stretching the widest muscles of the back with spinal traction
Stretching the widest muscles of the back against the wall
Child's pose
Stretching of the standing calf muscles
Stretches the calf muscles.
Longitudinal twine
Stretches the muscles of the lower back and hamstrings.
Longitudinal fold (inclination towards the toes)
Stretches the hamstrings and calf muscles.
Easy tilt to one leg forward