There are approximately 13 muscles that run through your hips, hamstrings and quadriceps to make up your thighs. Because of the numerous muscles in the region, properly warming up before a competitive sport or match requires a combination of stretching, aerobic exercise and massaging in order to get your legs properly prepared for competition.
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Dancers refer to leg extensions as the lifting of one leg to the front or the side of the body. Leg extensions occur in ballet, modern dance, jazz and other types of dance. These movements can be energetic and vigorous, as in a...
Modified quadriceps exercises stretch and strengthen your leg muscles, joints and tendons while reducing your chances of injury. Static quadriceps exercises, low-impact activities targeting your leg muscles or quadriceps stretc...
This network, composed of collagen fibers, wraps around every one of your muscles, bones, nerves, blood vessels and organs. You may think of stretching your muscles, but stretching the fascia tissue in places like your chest is...
Stretch your hip abductor muscles can help significantly reduce your risk for injury from a workout or sporting event. Using an inflated exercise ball can allow you to perform stretches you would be unable to do otherwise. Be c...
While you can't tear ribs, you can tear or strain the muscles that connect and surround them. You might also affect a rib joint. Upper body and arm movements, such as pitching a softball under or overhand, affect your rib cage ...
The standing thigh stretch, also called a quad stretch, works the muscles that make up your quadriceps, the major muscle group in the front of your thigh. Stretching your leg muscles helps bring blood flow to the area, which ca...
For example, when the elbow is flexed, it bends to bring the hand up to the shoulder. Knee flexion brings the knee closer to the abdomen. Stretching a muscle involves neither flexion nor extension, which is the opposite of flex...
Tightness in these muscles can cause a myriad of problems including pelvic instability, hip pain, knee pain, pain in the lower back and iliotibial band syndrome. Stretching the abductors can loosen some of the tightness.
For cheerleading, start with 10 to 15 minutes of cardiovascular exercise to get blood pumping to your muscles. Next perform a full-body dynamic or active stretching routine. Finally, incorporate static stretches for the muscle gro
If you cross your legs when you sit, the action of crossing the top leg over the bottom works your adductors. Tightness in the adductors can lead to problems, including lack of knee stability, hamstring injury and pelvic imbala...
As two of four rotator cuff muscles -- the other being the teres minor and subscapularis -- the supraspinatus and infraspinatus muscles activate the upper arm, specifically the lateral rotation of the humerus bone that lies in ...
These are the large muscles that run up and down your back along your spine and help hold your vertebrae in place. Tightness or an imbalance in these muscles can pull your spine out of alignment, resulting in back pain and the ...
During the first year of life, you need to help your baby's muscles develop so those muscles will be better able to perform tasks as your child ages. Exercises for stretching can be done during play, and are a good way for you...
The marching toy soldier stretch dynamically stretches your hamstring muscles while incorporating some balance training. The main muscles involved in the toy soldier stretch are your hamstrings, calves, hip flexors and anterior...
Patients with minor injuries can improve their strength and flexibility and prevent their condition from worsening; patients confined to wheelchairs often need to relieve muscle tension caused by spending so much time sitting. ...
Stretching muscles increases flexibility, reduces muscle soreness, and improves your range of motion. According to ACE Fitness, stretching helps reduce risk of injury and relaxes you physically and mentally. While you can stret...
Chest exercises and sedentary activities such as hunching over your desk all day long can cause these muscles to tighten and shorten, resulting in poor posture. Fortunately, there are several ways you can stretch the muscles be...
As the sit and reach test, it was long used as a standard test of flexibility by coaches and trainers. Most of the muscles on the back side of the body need to stretch to accomplish the task, including the calf muscles, hamstri...
retching your deep spinal muscles and their surrounding connective tissues, or fascia, can help decompress your spinal column and reduce your risk of spinal disorders and diseases, such as arthritis and disc hernia, according t...
But by choosing the correct exercises, you can build a morning workout that energizes you for the day while stretching out your muscles. Choose exercises that will wake up your muscles. Do not aim to increase your flexibility w...
Your tibialis anterior, extensor digitorum longus and extensor hallucis longus run down the front of your lower leg. Stretching these shin muscles is beneficial for shin splints as a preventative tool or as a treatment. If you ...
Daily stretching, in itself, certainly won't transform your physique into that of a bodybuilder. However, regular stretching alongside your workout can enhance your muscular performance as well as expanding your range of motion...
Conditioned muscles and injured muscles become quite inflexible if you do not incorporate a regular stretching program. Tight muscles are unable to generate maximum force and power because they have a shorter range of motion th...
Stretching your muscles is very good for them. Stretching every day improves flexibility, enhances your athletic performance and reduces your risk for injury during other forms of physical activity. Stretching a muscle actually...
It improves flexibility, increases range of motion, and can even prevent injury. By stretching the muscles in the eight major areas of your body, you can get an all-over body stretch that will keep you supple and strong. Use st...
However, many people who work out are often unsure about exactly how and when to stretch. Questions come up about the best types of stretching and whether stretching is most effective before or after exercise. Similar to differ...
Sarcomere -- little bands of fibrous proteins -- make up much of your lean muscle tissue. Like all muscle tissue, they possess a certain amount of flexibility and remain capable of stretching. Stretching provides you with numer...
Stretching a muscle group and joint tissue improves their range of motion and tissue elasticity as well as reducing muscle tightness. Certain muscle groups get tight because of specific positions that you put yourself in, such ...
Spasticity can lead to muscle weakness and loss of function. According to MedlinePlus, the severity of spasticity symptoms might be reduced by exercise, including muscle stretching.
A nice long stretch should bring a sigh of relief as you loosen up tight muscles. But if you stretch and experience pain, burning, stinging or some other unusual sensation, there are several possible explanations. You may have ...
The diaphragm is responsible for supplying the force behind every breath you take; your longitudinal muscles help stabilize your body when you are moving around. By stretching out these two sets of muscles regularly, you help y...
A stretching partner can help move your muscles through a full range of motion and ensure that you execute the movement with the proper form. The best assisted stretches fully loosen each muscle group with a minimal amount of m...
Without regular exercise, you can lose about 25 percent of your muscle mass by the time you reach age 75. As you lose muscle, you lose the strength and range of motion associated with a healthy musculoskeletal system. Stretchin...
Though often undervalued, stretching is one of the components of physical fitness. As you age, you lose flexibility, but you can regain a measure of it by regularly stretching at least two to three times a week. You might not s...
Muscle flexibility can also be lost as a result of acute trauma like an accident or surgery or even from years of poor posture. Limited range of motion can be a minor inconvenience - like when you can't quite reach the itch in ...
Since they are connected to your torso and legs by nerves and connective tissues, you should incorporate other muscle groups with your stretching exercises to improve full-body flexibility, suggests the National Academy of Spor...
Most strength-training programs don't directly address the tibialis anterior. If you've been told your tibialis anterior is weak, you can directly target it a simple exercise, followed up with a stretch.
Many people focus on cardiovascular exercise and neglect strengthening and stretching their muscles. However, both of these components are an essential part of a well-rounded health and fitness program, according to the America...
Stretching a cold muscle may not be a good idea --- if you use traditional stretching. A weekend warrior leaning against a railing or pushing against a post or wall may be a familiar sight, but that type of stretching may actua...
Additionally, stretching regularly might help prevent injuries, according to Roger Earle and Thomas Baechle, authors of "NSCA's Essentials of Personal Training." Consult a personal trainer for a comprehensive list of stretches ...
The main purpose of stretching is to increase flexibility, and flexibility refers to stretching exercises that increase the elasticity of muscles and joints. Elasticity is the recoil of the muscle tissue after you stretch it. E...
Stretching is an important part of your health and fitness routine. It can ease stiffness and muscle soreness after exercise, and by increasing flexibility, it helps prevent injuries. Simple, inexpensive equipment can help you ...
Although you may not give your thoracic muscles a lot of thought, their main function is to help you breathe. The thoracic muscles are located between your ribs. The muscles contract and expand as you inhale and exhale. Thoraci...
Hormones present during pregnancy cause the abdominal muscles to soften and stretch to accommodate the growing fetus. This is especially true of the recti, running vertically from the sternum to the pubic bone. These abdominal ...
The anterior deltoid draws the arm forward across the chest, as in a pec fly. The medial deltoid dominates overhead movement, as in a military press, and the posterior deltoid draws the arm back, as in preparing to pitch a base...
If you are experiencing spasms in the hamstrings, you have an injury and need to treat it accordingly. Even if you can run through the pain, bear in mind that spasms result when fibers of the muscle have been overstretched and ...
Stretching is an essential component of fitness that is oftentimes overlooked. It's an intricate physiological process which results in greater range of motion for your muscles. Stretching to improve your flexibility is importa...
Muscles that have been warmed up and stretched properly can help you strength train more effectively and reduce the risk of injury. You should also stretch your muscles after a rigorous workout to keep them from tightening up a...
Stretching your muscles once they are warmed up enhances their elastic and plastic properties. This means your tissues are likely to become permanently elongated, increasing your range of motion and reducing your risk of sprain...
Stretching these muscles involves moving through the opposite ranges of motion -- trunk flexion, and lateral flexion and rotation to the opposite side. Performing such stretches regularly can help increase your range of motion....
A common question for those who stretch is whether to stretch cold muscles. Opinions vary on how muscles should be stretched, including whether they should be stretched at all. The rationale is that stretched muscles enable you...
The three segments perform separate functions, with the front facilitating shoulder flexion, horizontal adduction and inward rotation; the middle initiating abduction and horzontal abduction; and the back producing extension, h...
The muscles are responsible for lifting your leg up. The muscles originate at your lower back, and a tight iliopsoas can cause your back to arch and your pelvis to tip forward. Dancers can have difficulty stretching the iliopso...
Physical activity requires effective, purposeful movements of your body. These movements are the result of force generated in the muscles that act on the skeleton, according to the National Strength and Conditioning Association...
Your anterior tibialis is the primary muscle of your shins. It lifts your foot upward and absorbs shock during running. You might also feel tightness of your peroneus longus and brevis muscles, stabilizers of your ankle that ru...
The contractions that occur during strength training, contract and shorten skeletal muscle. To balance the body and counter this action, it's important to stretch and lengthen the muscles. According to the Mayo Clinic, stretchi...
The trapezius begins at the base of the skull and is attached to neck and spinal vertebrae, collarbone and shoulder blades. A taut trapezius can cause headaches, shoulder pain or neck aches. There are several exercises that str...
Primary muscles for flexing your hips include the psoas, illiacus, rectus femoris and pectineus. The muscles primarily responsible for extending the joint include the gluteus maximus, biceps femoris, semitendinosus and semimemb...
The triceps are used in pressing movements like pushups and the bench press, as well as any sports that use a throwing motion. Your triceps can become tight and stiff through exercise or even daily activities, so it is wise to ...
Pulled back muscles can lead to spasms, aches and limited mobility. Improper lifting, awkward posture, repetitive tasks and other types of strain can cause back pain. Other parts of the body can affect the back, including the h...
They work with the gluteus maximus muscle to enable hip extension and are the primary knee flexors. Perform stretching exercises through hip flexion and knee extension ranges of motion to increase the flexibility of your hamstr...
Crossing both the hip and knee joints, the sartorius is the longest muscle in the body. This unique muscle flexes, abducts and laterally rotates the thigh. Many stretches that target the quadriceps muscles also stretch the sart...
Most of the muscles that control the hand are in the forearm. The muscles on the front of the arm flex the fingers and the muscles on the back of the arm extend the fingers. Several hand exercises stretch the forearms as well a...
Applying heat and warming up your muscles before stretching can help to improve your flexibility and decrease your chance of sustaining an injury. Heat loosens your muscles and allows them to move more freely; stiff, tight musc...
Different types of stretching stimulate your muscles and joints to loosen in different ways. You can perform these types of stretching separately or integrate them in your workout since both have many benefits to prevent injuri...
Both of these muscles work together to flex and extend the knee joint and assist in moving the leg away and toward the center of your body. Since both muscles cannot move independently of each other, you must stretch these musc...
It works with other muscles in the arm and shoulder to flex the arm at the elbow joint and to supinate and pronate the hand and arm. Stretching the arm stretches all the muscles -- including the brachioradialis -- tendons, liga...
However, regular stretches -- for example, those used in Pilates and yoga -- can also help lengthen your muscles to reduce the appearance of size and bulkiness.
Your gluteus maximus, or your butt muscles, consists of three muscles that control hip extension and lateral movements. Most aerobic workouts, such as walking, jumping or running, target your gluteus medius, maximus and minimus...
It's best to work with an experienced coach to achieve proper conditioning and learn specific stretches for different muscle groups. Decrease the intensity of your physical conditioning in the days before a game. While intensiv...
The sternocleidomastoid is a pair of muscles on the anterior part of your neck that stretches from the medial portion of your collarbone and the broad part of your sternum to the mastoid part of the temporal bone, which is belo...
Whether you're recovering from a foot injury or you'd like to prevent one, your doctor may recommend stretching exercises to increase flexibility in your foot muscles. Stretching may help rehabilitate a sprained ankle or preven...
Getting calf muscles to loosen up can be challenging. Determining the cause of the calf muscle tightness, treating the problem and proper stretching technique might help to loosen up chronic tight calf muscles. If you are exper...
This muscle enables hip flexion, primarily internal, forward and outward rotation of the hip. It is also the dominant muscle that drives the knee forward when running and walking and, thus, is easily overused and vulnerable to ...
Frequent and proper stretching is an important ingredient in maintaining excellent levels of health and fitness. According to the American College of Sports Medicine, stretching improves and maintains a joint's range of motion ...
This works the muscle right below the kneecap, called the tibialis anterior. Anterior is an anatomical term that means front. When these muscles are tight, you compromise running and sport performance and risk injury. The right...
Its function is to move your shoulders and upper spine in various directions. This muscle, along with those along your neck and your temples, is prone to getting tight and sensitive during stress. Stretching exercises can help...
Carefully stretching these muscles on a regular basis may help them function effectively and decrease your risk for injuries. Consult a professional to determine which stretches you should perform to meet your specific needs.
Stretching your muscles is best done after warming up for approximately 10 minutes or after a workout. If you stretch while your muscles are cold, you increase your risk of injury.
Son Light Powerlifting is based out of Tuscola Illinois. Like many powerlifting federations, it conforms to most of the rules of the largest governing body, the International Powerlifting Federation, with a small difference in ...
Stretching your muscles improves your flexibility and range of motion and helps prevent injury. If your thigh muscles are too tight, you may injure them while exercising or performing daily activities. Stretching can also help ...
It assists with abduction, flexion and outward rotation of the thigh bone within the hip socket, and with knee flexion, but it isn't the primary mover of either joint. Stretching the sartorius muscle requires moving your leg to...
Simply stretching in the traditional sense may not be enough to achieve maximum performance. Understanding the different types of stretching and their effects on muscle could make all the difference. The physiological effects o...
If your back muscles aren't limber, you're also at a higher risk of sustaining back injuries from day-to-day activities. However, you can eliminate some discomfort, improve blood flow to your back muscles and boost your physica...
Stretching muscles is important before and after exercise. This activity will help elongate the muscle fibers and relax the tension that may build up in the muscles, especially for those who participate in cardiovascular exerci...
Stretching and warming up is an important part of exercise. When you exercise without properly readying your muscles and tendons, you could be putting yourself at risk for painful strains and sprains. By starting each workout w...
Muscle stretching is a traditional part of manual therapy. Swedish massage, a European style of massage that was a precursor to physical therapy, traditionally included massage techniques, active and passive exercises and hydro...
It also makes up the posterior muscles of your neck, and maintaining it allows you to perform pulling and pushing activities with minimal aggravation. Stiffness in the upper back can result from poor posture and continual stres...
The only catch is that strengthening the quads can cause them to tighten, which can pull the knee out of alignment. Stretching the quads prevents injury by keeping muscles long and flexibile.
Stretching your muscles causes the tissues to contract and flex, allowing them to move through their full range of motion. While your muscles stretch during everyday activities and during exercise in general, it's important to ...
Cooling down -- slowing down your movements, stretching and refueling -- is an important part of any physical fitness regimen. Stretching can help to relieve or reduce the lactic acid buildup in muscles that typically occurs wh...
It attaches to your skeleton in several places including your upper arm, the top of your sacrum, and the bottom 11 vertebrae in your spine. The lat muscle helps to extend and outwardly rotate your upper arm. Stretching out your...
Pulled muscles are no stranger to active individuals. Even if you prepare your body for physical activity by warming up and stretching your muscles, the chances are high that at some point in your life you will suffer a muscle ...
Stretching is a way to condition your muscles before and after exercise. It can improve flexibility, keep joints moving properly, increase circulation and reduce stress. Stretching is most effective when done after a brief warm...
You have a QL on either side of your spine. These muscles can rotate, side-bend or back-bend your torso, and there are several ways to stretch them. Stretching should not cause pain; have a health care professional assess any c...
Stretching your intercostal muscles is different from stretching muscles in other parts of your body to avoid injury during exercise. Your intercostal muscles control the expansion and contraction of your rib cage which helps y...
When you walk or run, it is this muscle that lifts your foot off the ground before you take a step. Stretching this muscle before exercise will help to prevent conditions associated with tightness of the anterior tibialis muscl...
But if you take care of your knees through exercise and stretching, you are likely to prevent an injury.
Your stomach muscles might not be the first thing that comes to mind when you think about stretching. But keeping those core muscles flexible helps keep your spine strong, improves your posture and may help relieve your back pa...
It controls hip flexion, which is the movement required to lift the knee. Hip pain is a common symptom of a tight iliopsoas muscle and can be relieved by consistent, targeted stretching.
Your core consists of the muscles within your abdomen, hips and lower back. These muscles support your pelvic girdle and spine, and facilitate movements of your hips and torso. Performing stretching exercises that target the co...
You also use your forearm muscles during upper body exercises, such as dumbbell curls, to stabilize and maintain your grip on the weight. Because these muscles do a lot of work, they can often become tight. Simple stretches ca...
Many runners and other athletes suffer from pain and soreness in this area -- often called shin splints -- and need to find relief. However, this can be a difficult muscle to stretch. Combining several stretches with an icing r...
Stretched-out, lax muscles can contribute to poor posture. For every major muscle group that's weak, the opposing muscle group often tightens and shortens. Stretching tight muscles increases range of motion, allowing you to ret...
Multiple muscles cross over these bones, such as the iliacus, psoas major, erector spinae, glutes and piriformis. Collectively, the muscles and bones of the pelvis make up the hip complex. Tight muscles can cause discomfort and...
Tight muscles can be uncomfortable and even cause pain. Avoid this by incorporating a regular stretching routine with your workouts. Set aside five to 10 minutes after your run or weight training session to target the muscle gr...
Stretching your muscles improves coordination, posture, range of motion and overall flexibility. To stretch correctly, remember to breathe, hold your stretches as long as they are comfortable and stop if you experience pain. Th...
Stretching groups of muscles can be done any time of the day, regardless of age or flexibility. Stretch your muscles before or after physical activity, as well as various times of the day. Regular stretching reduces muscle tens...
Rotating the hips inward is another action the TFL muscle does, according to ExRx.net. Because it's used for so many movements and is in a shortened position when seated, the TFL becomes tight easily. TFL stretches lengthen thi...
Although often experienced as back pain, this tension can also be felt in the muscles underneath the breast bone, the pectoralis major -- the chest muscle -- and at the top of the rectus abdominus muscle. A few simple guideline...
By definition, your thorax is located between your neck and your abdomen, and helps contain internal organs like your lungs and heart. Your thorax is protected by thick, large muscles including your pectoralis major and minor. ...
Responsible for drawing your thigh into the midline of your body, your adductor muscles also are vital for knee and hip stability. Long, flexible adductor muscles are less likely to become injured. Maintain your current flexibi...
Flexibility allows you to easily move body parts that surround joints through a full range of motion. Muscles and joint structures can become tight due to inactivity, aging or injury. (Daily stretching exercises help to increas...
These small muscles of the back are not targeted in fitness as often as the traps, lats or erector spinae. The teres minor is one of the four rotator cuff muscles and the teres major assists the lats. These two muscles operate ...
They work with other hip muscles to flex and extend the hip and leg and provide some rotation and lateral flexion of the pelvis and trunk, according to corrective exercise specialist Anthony Carey, owner of Function First Exerc...
Since they are a major muscle group and used in running and physical activity, you can benefit from simple stretches to help increase blood flow to the area and prepare your quads for vigorous use.
The Sports Injury Clinic notes that the muscle is located on the outside of the hip and it is responsible for hip flexion, hip rotation and flexing the torso. A few different stretches are available to work the iliacus muscle.
The psoas muscle lies deep in the lower abdomen. The muscle starts at the front side of the lower spine and attaches to the upper portion of the thigh bone. The psoas muscle is responsible for bringing the knee to the chest, a ...
They also assist your body to accelerate and decelerate when you move, such as climbing downhill, lunging or running, according to Coach Vern Gambetta, author of "Athletic Development." Stretching the hamstrings and adjacent mu...
An adequate fitness program will incorporate stretching because it increases flexibility, improves circulation and range of motion, and reduces muscle stress. Calf stretches also are incorporated into a rehabilitation program a...
Flexible calf muscles help cushion every stride, improving your running and walking performance. Stretching your calves also reduces your risk of discomfort and injury during exercise and everyday activities such as climbing st...
Furthermore, people who work long hours at a computer often put pressure on the trapezius by sitting hunched forward. Regular stretching will take care of your traps, reduce tension and leave you less vulnerable to injury.
The largest and most powerful muscle in your body, your glutes are responsible for extending your hip to the rear, for example when you sprint or climb stairs. There are a number of exercises you can perform to stretch your glu...
When your muscles are tight, they can pull on the tissues and bones in your knee during activity, which can lead to pain. A daily gentle stretching program for the muscles around your kneecap can help to lessen pain and stiffne...
Responsible for bending your spine backward and sideways, erector spinae muscles also work hard to keep your spine upright. These muscles are prone to stiffness, especially if you spend a lot of time sitting, and regular stretc...
The tibialis anterior muscle is responsible for moving your foot and ankle toward your head and inward. Performing various stretches for your tibialis anterior helps keep the muscle loose and pain-free.
Your front thigh muscles are called your quadriceps, your rear thigh muscles are called your hamstrings and your inner thigh muscles are called your adductors. Always warm up before stretching any of your muscles as stretching ...
Stretching prepares your muscles for more strenuous activity, and you should perform stretches after slow warm-up exercises, according to the University of Maryland. Stretching helps to elongate and relax your muscles, as well ...
These muscles move the hip away from you in a sideways direction, which is called hip abduction. When these muscles are tight, it limits your hip mobility. Stretching the abductors several days a week or more will increase flex...
There are two types of stretches you can do for your pectoralis, or chest, muscles, according to physical therapist Chris Frederick, co-author of "Stretch to Win." Static stretching is where you stretch a muscle group for a spe...
Everyday tasks such as bending over and climbing stairs become a challenge. Often, your piriformis muscle is at the root of sciatica pain. Sometimes, performing stretches and other treatments can help alleviate your pain, or av...
It is used to reduce pain in people with chronic conditions such as lower back pain, fibromyalgia and juvenile rheumatoid arthritis. Sometimes, massage therapists incorporate stretching into their routine to help alleviate pain...
Stretching at the start of your exercise regimen will enhance your range of motion when performing an exercise routine, while stretching at the end of your exercise regimen enhances flexibility. Stretch regularly to reap optima...
Experiencing muscle twitches after exercising or stretching is a common response that occurs in the body, especially for individuals who participate in strenuous and endurance exercises. Medline Plus explains that muscle twitch...
It can be caused by a herniated disk or nerve impingement, and while painful, symptoms usually resolve on their own within a few weeks. Home care is usually recommended by health care providers, so make sure to check with yours...
To get the most out of your workout or stretching session, it helps to sometimes have a partner there to assist you. The American College of Sports Medicine explains that rubber bands initially became popular for use in resista...
Elliptical machines come equipped with foot pedals that move back and forth in conjunction with two hand-held poles. This action is closely related to cross-country skiing. Unlike treadmill exercise, elliptical training is less...
If aerobics or strength training is part of your daily routine, your quads will naturally be in a state of flexion and contraction, which is why regular stretching should be included as part of your exercise program. According ...
Because it's used to generate power for pushing off the ground with the foot, it's subject to injury, overuse and fatigue if not stretched properly. A simple stretching routine before running or walking can help prevent exhaust...
It is important for protecting the bottom of the foot from injury as well as supporting the arches of the foot. The tendon of your calf muscles also attaches to the heel. Tightness of the fascia and muscles can cause pain, i...
They also control your continence and, in women, assist in birth. The pelvic floor muscles are located beneath your pelvis, working with other hip muscles to keep the pelvis from moving excessively during movement, such as kick...
Stretching is an important part of health and fitness programs, and there are machines that are designed to help you to stretch your muscles. According to the American Council on Exercise, or ACE, the benefits include: greater ...
Injury or tightness in the muscle can lead to pain in the neck and shoulder. Because of its location deep in the neck, the omohyoid muscle can be difficult to isolate and stretch.
The lower trapezius muscle is part of an upper back muscle group called the traps. The lower portion runs from the upper thoracic spine to the base of the scapulae, or shoulder blades. Stretching the lower traps is done with ex...
Hamstring injuries are fairly common, often caused by inadequate stretching or warming up before playing sports or engaging in other forms of physical activity. Learn how to properly stretch the hamstring muscles to help preven...
The pectoral muscles are located in your chest, include the pectoralis major and pectoralis minor and are typically called pecs for short. Stretching the pecs increases flexibility and contributes to correct posture. Tight pecs...
These muscles allow you to bend forward and lift your legs to the front. Tight hip flexors are common, especially if you sit at a desk all day. Stretching the hip flexors is important to prevent an injury. Hold the stretches fo...
Muscle stretches should be gentle to avoid damaging your shoulder ligaments and joint capsule, and work muscles on all sides. Stretching your shoulder muscles also can help you improve your posture by reducing muscle tightness.
Stretching is very important for flexibility and preventing injury. The calf muscles are among the busiest in the body, working every time you take a step. Tight calves can lead to variety of overuse injuries like shin splints,...
Stretching has far more significant health benefits than making your muscles more flexible, according to a 2009 study in the American Journal of Physiology shows. The findings have found a correlation between the ability to tou...
This muscle can become sore for several reasons, including carrying a heavy backpack or purse, head-forward posture, slumping over a computer and especially stress. Performing trapezius stretches regularly will help relieve pai...
The largest nerve in the body, the sciatic nerve, runs very close to the piriformis, and in some people it actually pierces the piriformis muscle. When it tightens, the piriformis causes compression and irritation of the sciati...
If you spend a lot of time driving or sitting, the trapezius muscle tends to shorten, tighten and get painful. Being under stress can also cause this muscle to tighten. The trapezius works the neck in multiple directions, and ...
Stretching is an important activity that helps you recover from strenuous exercise and prevents injury. It has not only physiological benefits but also psychological rewards as well. Many people find stretching to be a relaxing...
In some cases, the sciatic nerve actually runs through the piriformis muscle, causing pain and irritation in the lower back and hips. Certain stretches can be done to specifically relieve the pain and discomfort. These stretche...
However, stretching should only be performed after three to five minutes of cardiovascular conditioning, such as walking in place. Remember to drink lots of fluids while performing stretches and to stop stretching if you experi...
The sartorius is a small, ribbon-like muscle that runs from the forward outside portion of your pelvis down to the inside of your leg, just below the knee. It helps flex both the hip and the knee. The sartorius also aids in per...
The best way to prevent ankle sprains while cheerleading is to develop balance. Yoga, Pilates and gymnastics can all help to achieve the level of balance needed for many cheerleading stunts. A strength and conditioning program ...
Place your feet flat on the floor and bend your knees so they are in front of your chest. Place your hands on your knees and lower your legs out toward the floor while placing the soles of your feet together. Grab your feet and...
The groin muscles must be warmed up prior to hitting the ice to avoid nagging strains in proceeding sessions. Your first stretch should be the seated groin stretch, which requires that you place the bottoms of your two feet tog...
A simple lean creates a gentle outer thigh stretch perfect for your warm up routine. Face a wall and place your left hand up on the wall for support. Keep the toes of your right foot facing forward and you step back with your ...
