Stretching exercises to keep the muscles generally flexible
January 15, 2018
Stretching exercises can help against muscle shortening, which can quickly lead to injury. The following article offers you a sport-specific stretching program that covers all areas of the body in general.
The 5 motor skills of the musculature are: strength, stamina, coordination, flexibility and speed. In order to achieve fitness and sporty-economically valuable results, I have to train all these skills. An important role is played by stretching.
Because if you’re not a competitive athlete and have a solid training plan, the likelihood is that you have a tendency to muscle shortening on certain areas of your body because of your job. For example, if you walk 2 to 3 times a week with a shortened leg muscle, your muscle can not deliver the services you demand. Therefore, every amateur athlete should supplement his training plan with extensive stretching exercises as mobility training.
Stretching exercises for the leg muscles
For example, by sitting a lot in front of the computer, the leg muscles on both the thigh front and back, but also the calf muscles to shortening, since they are permanently approximated.
Thigh Front – Musculus quadriceps
This muscle has 4 heads. The most well-known, the Musculus rectus femoris, is 2-hinged and has its origin at the front of the iliac crest. The rectus femoris muscle merges with the remaining 3 muscle heads, which have their origin in the thigh, and pulls as Patellasehne over the Patella to the tuberosity tibiae. In order to bring the muscle to full extension, the extension in the hip and the flexion in the knee must be adjusted.
Thigh Back – The hamstrings
The ischios consist of 3 muscles – biceps femoris muscle, semitendinosus muscle, semimembranosus muscle – all of which originate from the ischial tuberosities. The biceps femoris muscle pulls to the fibular heads and is therefore responsible for the external rotation in the knee in addition to the hip extension and the knee flexion. The semimebranosus muscle and the semitendinosus muscle extend to the tibia and, in addition to hip extension and knee flexion, make internal rotation in the knee. To stretch this muscle group, the hips must be flexed and the knee in full extension.
Lower leg back – Musculus gastrocnemius
The largest calf muscle is a 2-hinged muscle with 2 muscle bellies. He pulls from the condyles of the femur as an Achilles tendon to the heel bone. By sitting a lot, the muscle is constantly approaching. To stretch this muscle, the knee must be stretched and the toes pulled to the shin bone edge.
Stretching exercises for the buttocks and back muscles
Not only the leg muscles tend to shorten, but also the area of the buttocks.
This muscle pulls from the sacrum to the inside of the outer thigh and brings the leg with the hip extended into the external rotation, with the bent into the abduction.
Lateral back muscles, complete flank
The general mobility of the lower back and the sacrum is greatly limited by the permanent stress of the structures. With the “corkscrew” mobility can be regained here. I can do this either supine or in the office while sitting.
Stretching exercises for the shoulder and neck area
In the seat, we are very prone to drop in the rounded ridges. This will bring the shoulders closer to the ears, shortening the neck muscles.
The musculus trapezius pars descendens
To stretch this muscle, the ear must be tilted to the shoulder and the tip of the nose turned away from the shoulder. The other shoulder is pushed towards the ground.
The musculature levator scapulae
Similar to the trapezius pars descendens muscle, the ear is also tilted to the shoulder, the tip of the nose turned towards the shoulder. The other shoulder is pushed towards the ground. The head can be fixed with the hand, but it must not be pulled on it.
The pectoralis major muscle
A good stretch for the area of the upper arm to the sternum is, if the arms are led behind behind the back, the hands are grabbed and pulled downwards.
General relaxation to promote the metabolism of the muscles
For the upper back, the movement of the shoulder blades is very important, as the muscles can be very prone to hardening and shortening. A simple movement of the shoulder blades down the back to the spine, so that a circular movement of the shoulders is performed, relaxes the entire shoulder blade loops. Thus, the circulation promotion and thus the increase of the metabolism in the area is ensured.
In order to loosen up the lower back in between, it is important on the one hand to integrate frequent changes of position in the daily work routine. So if you sit a lot, you should often get up and take a few steps. Another option is pelvic tilting. By sitting a lot, the lumbar area and the structures around the sacrum are stressed. The pelvic tilting forwards and backwards as well as the alternating lifting of the ischial tuberosity releases the tension here.