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Exercises for stretching the muscles of the back, neck and legs

The purpose of corrective exercises is to restore the balance of muscle tension. If they are too tight, they will need to be relaxed. If their tone is too weak, they will need to be strengthened. Exactlythe musclessupport the spine, allowing it to occupy the correct position.

Exercises for stretching the muscles of the back, neck and legs

Postisometric relaxation (PIR) is used to eliminate local or generalized muscle tension, and provide an analgesic effect. The action of the technique is based on the inhibition of spasmodically contracted muscles and fascia. PIR has a therapeutic effect in the presence of postural muscle imbalance resulting from neuropathies, reflex muscle tension due to visceromotor, osteomotor, dermatomotor and other reactions, as well as postural and vicarious overloads and relative weakness of one muscle group compared to another. Complication of pathological muscle imbalance may be compression of neural and vascular formations. Compression of neural receptors also occurs with local muscle hypertonicity, neurodystrophy, myofibrosis. Carrying out PIR agonists and antagonists in such conditions has a corrective effect. Corrective gymnastic exercises must be performed with a gradually increasing load. The effectiveness of the impacts depends on this. The number of repetitions is selected depending on the exercise. For each of them, a minimum and maximum quantity is provided. When performing exercises, breathing (inhalation and exhalation) is performed through the nose.

Corrective exercises for muscles

  • Square muscle of the lower back (stretching)
  • Triceps triceps (stretching)
  • Sternocleidomastoid muscle
  • Stair muscles (stretching)
  • Strap muscle (stretching)
  • Big round muscle (stretching)
  • Straightening muscle

Square muscle of the lower back (stretching)

one.I.p. - standing, legs slightly wider than shoulders, arms along the body. Tilt to the right side to the "barrier".

Then look up and take a slow deep breath, while the left square muscle of the opposite side is tensed, and the body automatically rises.

After this, the patient looks down and exhales, the muscles relax and the slope increases.

The exercise is repeated 3-6 times.

2.I.p. - sitting on a chair, legs wound behind legs, hands behind the head or raised up. 68 springy inclinations to the side with gradually increasing amplitude during exhalation.

It is repeated 5-10 times in each direction.

Triceps triceps (stretching)

one.I.p. - standing, holding hands on the rail of the gymnastic wall. Rolling from heel to toe: inhale - climb on toes; exhale - roll on the heels, raise the socks.

Repeats 10-15 times.

Exercises for stretching the muscles of the back, neck and legs

Fig. Shin muscles (The Big Anatomical Atlas, edited by VP Vorobyov. 2007).

2.I.p. - standing with the emphasis on the edge of the step with the toe of the foot, the angle between the WILL THE RELEASE HELP TO REMOVE THE ANIMAL AND SIDE SECRETS OF THE RIGHT RUNNING FOR SLIMMING lower leg and thigh is 90 . 6-8 springing movements, directing the knee forward and the heel down (extension in the ankle joint). 5-12 repetitions with one foot, then the other.

3.I.p. - sitting on the floor with a bent leg in the knee and hip joints, the hand fixes the foot in the metatarsophalangeal joints. During inspiration, the patient actively bends the foot, exerting pressure on the arm for 58 seconds with the plantar surface.

When exhaling, the hand produces 56 passive extensions of the foot with increasing amplitude. 510 repetitions with one foot, then the other.

four.Walking uphill. The greater the angle of inclination of the plane, the more the triceps muscle is stretched.

Sternocleidomastoid muscle

Muscle Stretching Exercises:

one.I.p. - lying on a table on his back, his head turned to the side hangs from its edge so that the chin and mastoid (gently) rest on the table.

Look up and take a breath and hold your breath for 5-6 seconds. At this moment, the sternocleidomastoid muscle tenses, the head rises somewhat (lateral nod).

Then exhale and look down, the muscle relaxes and the head drops.

It is repeated 6-10 times for one muscle, then for another.

2.I.p. - sitting on a chair, holding the chair seat near the hip joints with his right hand, the palm of his left hand thrown over his head is located on the right side of the head (back from the ear), the head is slightly tilted to the left and turned to the right.

Look to the right, inhale, slight pressure on the palm when trying to tilt your head to the right New Facts About taking HGH in bodybuilding, hold your breath for 5-6 seconds.

Looking down, calm exhalation, slow, passive, even more tilting the head to the left and turning to the right (postisometric muscle relaxation - PIR).

Repeat 4-6 movements from the achieved positions for one muscle, then for another.

3.I.p. - sitting on a chair, holding the chair seat near the hip joints with his right hand, the palm of his left hand thrown over his head is located on the right side of the head (back from the ear), the head is slightly tilted to the left and turned to the right.

Look to the right - inhale, slight pressure on the palm when trying to tilt your head to the right, hold your breath for 5-6 seconds.

Looking to the left, during exhalation, active tilt of the head to the left and turn to the right.

Hold the pose for 5-6 seconds. (post-reciprocal muscle relaxation - PRR).

four.I.p. - sitting on a chair, hands along the body, hands under the buttocks, head slightly tilted to the left and turned to the right. In ip take a breath.

During exhalation, 6-8 springy, simultaneous bends to the left and turns to the right, directing the back of the head to the shoulder girdle with a gradually increasing amplitude. 6-8 repetitions in one, then in the other direction.

Strength Exercises:

6.I.p. - on the back, brushes on the forehead. Inhale - a slight shift of the head forward against the resistance of the hands for 5-6 seconds. Exhale - relaxation, return to ip Repeat 6-10 times.

Stair muscles (stretching)

one.I.p. - lying on your back or sitting, right hand under the buttock. The left hand is wound behind the head, the fingers are in front of the right ear, the hand slightly tilts the head to the left.

Look to the right, inhale, lightly pressing the head on the left hand, trying to return the head to a vertical position (isometric tension), for 4-6 seconds.

Then look down, exhale slowly and passively (with your left hand) tilt your head to the left and back a little (PIR).

Repeat 4-6 times in one direction from the achieved positions, then in the other direction.

Exercises for stretching the muscles of the back, neck and legs

Fig. Muscles of the neck (The Big Anatomical Atlas, edited by V. P. Vorobyov. 2007).

2.I.p. - lying on your back or sitting, right hand under the buttock. The left hand is wound behind the head, the fingers are in front of the right ear and slightly tilts the head to the left.

Look to the right, inhale, lightly pressing the head on the left hand, trying to return the head to a vertical position (isometric tension), for 4-6 seconds.

Then look down, exhale slowly and actively tilt the head to the left and slightly backward (PRP).

Repeat 4-6 times in one direction from the achieved positions, then in the other direction.

3.I.p. - sitting, hands holding the seat. The head is slightly inclined to the opposite side of the stretched muscle and the neck is slightly bent.

Look up, inhale, hold your breath for 4-6 seconds.

Looking down, exhaling slowly, the head passively leans even more to the side and slightly back.

Repeat 4-6 times in one, then in the other direction.

Strap muscle (stretching)

one.I.p. - sitting on a chair, with his left hand holding the seat on the side. The palm of the right hand is on the side of the head, slightly turned to the left.

Looking to the right, inhaling, slight pressure on the palm when trying to turn the head to the right (isometric stress).

Looking down, exhaling slowly, passively turning the head to the left with the right hand.

The next 46 moves are from the positions reached. Then do the same to the other side.

Exercises for stretching the muscles of the back, neck and legs

Fig. Muscles of the neck and back (The Big Anatomical Atlas, edited by VP Vorobyov. 2007).

2.I.p. - sitting on a chair straight, with his left hand holding the seat on the side.

The palm of the right hand is on the What testosterone is better for building muscle mass in bodybuilding side of the head, slightly turned to the left. Look to the right, inhale, slight pressure on the palm when trying to turn your head to the right (isometric voltage 4-5 sec.).

Look down, exhale, actively turn the head to the left.

The next 46 moves are from the positions reached.

Then the same thing the other way.

3.I.p. - sitting on a chair, hands relaxed, hands on knees. Inhalation in the IP, while exhaling 45 springy flexions in the cervical spine, trying to bring the chin closer to the sternum handle.

Repeat 8-10 times.

Big round muscle (stretching)

one.I.p. - sitting. The arm from the side of the stretched muscle is bent at the elbow joint, wound behind the head.

The patient pulls it with his other hand by the hand in the contralateral direction during exhalation.

Breathe in ip - 6-8 times in each direction.

Exercises for stretching the muscles of the back, neck and legs

Fig. Muscles of the neck and back (The Big Anatomical Atlas, edited by VP Vorobyov. 2007).

Straightening muscle

Stretching Exercises

one.I.p. - sitting on the edge of the chair, legs wider than shoulders, feet support, arms relaxed, the thoracic and cervical spine bent, head down.

Look up (dont raise your head!), Inhale, hold your breath for 3-4 seconds, then lower your gaze down and slowly exhaling and retracting the abdominal wall, bend the cervical, thoracic and lumbar spine sequentially.

During inspiration, straighten up, unbending the spine in the reverse order: lumbar, thoracic and cervical.

Repeat 6-8 times.

2.I.p. - lying on his back, hands grasp the knees of bent legs, head raised.

Inhale - knee pressure on the hands (the desire to straighten the legs in the hip joints), the head approaches the knees. During exhalation, the head and knees come closer even closer.

After 24 repetitions, lower your head, straighten your legs, relax and rest for 1015 seconds.

Cycles run 6-10 times.

Strength Exercises

one.I.p. - lying on his stomach on the couch, hands holding the head end, legs on weight. During inspiration, raise your legs to a horizontal level, bringing the buttocks and hips.

Hold in this position for 3, 5, 8 seconds. Exhaling, relax and lower your legs. Repeat 6-10 times.

2. I.p. - lying on his stomach. Hands on the belt (behind the head, raised up; the position of the hands changes with increasing muscle strength).

Extension first, only the cervical spine, then the thoracic and lumbar (also sequentially) and hold the posture for 5-8 seconds.

Repeat 6-10 times.

3.I.p. - lying on his stomach on the couch, the upper half of the body in weight, lowered down.

Raising the body to a horizontal position, holding the posture for 5-8 seconds. with hands on the belt either behind the head or up.

Repeat 6-10 times Modafinil medication is world's first safe.

four.I.p. - lying on his stomach. At the same time, raise straight legs and arms with the upper half of the body (possible position of the arms: on the belt, to the sides or up). Hold a pose on a breath 4-6 sec.

Exhaling, relax the muscles.

Repeat 5-10 times.

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