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Stretching exercises for specific muscles in the body

Updated on March 17, 2018

Dynamic stretching exercise for specific muscles in the body

I like to stretch specific muscles in the body. So, I target my stretching exercises to that muscle or muscle group.

I don't just stretch aimlessly. I stretch with a purpose of mind. I want to get a specific result.

What is stretching and why should you stretch?

The dictionary says that to stretch is to make a plastic material longer without breaking or tearing.

This basic dictum will be carried into the story. Stretching specific muscles of the body is an exercise aimed at lengthening and strengthening the flexibility of joints and muscles in the body.

Have you ever wonder about the limits placed on the joints, bones, muscles, and tendons of the body? Some persons have very limited movement of turning the head on the left or right side of the body due to pain or stiffness.

To achieve the target of eliminating the pain or lessen the stiffness, the exercise should be directed to that specific muscle or and joint.

Dynamic stretching and others like ballistic is a type of stretching that aimed at increasing the length and flexibility of muscle groups.




Always stretch before and after a stretching exercise or sports activity

Should you stretch before exercise?

My answer is yes. When you begin some warming up with dynamic stretches like brisk walking, light jogging, brief sprint or dash and skipping rope, it raise the heart rate and blood flow to the muscles and joints increase and grease your body muscles and joints.

This prepares the body for more and dynamic and ballistic actions.

Push up and down stretch the shoulder chest arms and palms.

Push up stretching exercise
Push up stretching exercise | Source

Woke up from sleep and stretch

You woke up from sleep today, right? Or you woke up sleeping because you are on a night beat. Or it is a siesta you are waking up from.

You ease yourself, brush teeth, bath, breakfasted and drove off to work. I don't care if you take a public transport.

But alas, you check the oil and water level of the care, right? You don't give a damn thing to your body muscle or joint.

Your body and the car, which is more important? I bet both are. So, is it not more serious to take good care of the body muscles as the car?

I was once a victim of such circumstance. I stop stretching when I pass out of grammar school. But in my middle years or middle age, I realized I cannot stand up wearing my pants, boxer or shorts and trousers.

I began to take to stretch exercises, for example, hamstring stretching exercise. This is how I became a stretch nut.

Each muscle of the body has different functions.Again, what is stretching and why should you stretch specific muscles of the body? The answers to these two questions will give us a better understanding of the subject.

  1. It can reduce body mass index.
  2. 2.Muscular weight gain.
  3. Fitness.
  4. Good health.
  5. Strength and flexibility.
  6. Balance and good posture.

Stretching in man and animals and birds

Is stretching an instinct behavior in a man? Lesser animals and birds have this instinct and are inalienable with them. They are born with it. When you woke up from sleep, you may at times yawn, and felt like stretching. But did you actually take a minute to stretch? Majority of the times, you did not.

Stretching is something the man lacks within himself.That is why the majority of the people goes about doing normal works or taken to sedentary lives. They go on doing so until a problem like the stiffness of a joint or muscle comes up.

Have you seen a babe stretch? It can't. It is the nursing mother that does the stretching of the arms, legs, and limbs. That is why I reason it is not an instinct behavior in the man.

But man rising from sleep or siesta most of the time is yawning. At odd times, he is prone to stretching beside yawning! What muscles are being stretched? Is it the arm, shoulder or chest muscles? This is hard to prove.

A babe crying and kicking its legs is not stretching. It is in pain or hungry, or craving for attention.

Lesser animals like cow, goat, sheep, and others on the day they come into the world will begin to stretch. They very younger ones take more on this. They ran, walk, jump and gallop here and there. They stretch to go hunting and to sleep or relax. Birds in just a day chip and dart here and there. You never can find such a trait in humans. Animals are terrific! They are born with such traits, not the man.

Cats are a mysterious animal. They regularly and always stretch. So must human beings. Stretching regularly for two times in the week is a small task, compared to anything else you may be achieved.

Do some stretching work-outs before actual exercise sessions

"Everyone is more flexible after exercise, because you’ve increased the circulation to those muscles and joints and you’ve been moving them.” Millar

Different types of stretching exercises

1. Dynamic stretching: this is a 'walking' movement stretch.

2. Ballistic stretching: rapidly and bouncing movement did repeatedly and aimed to stretch the engaged muscles toa maximum point. The muscle or limbs is forced beyond its normal range of movement.

3. Static stretching: helps to loosen and elongate the muscles

For the purpose of this article, we will focus our attention on these three stretch exercises alone.



Wall push stretchs and strengthen the shoulder and back

Source

Plank stretch works the arms and shoulders joints

High plank stretch
High plank stretch | Source

Kinds of stretches use in stretching exercise

Dynamic stretch
Ballistic stretch
Statics stretch
1.Mimic movements used in sports.
1.Rapidly bounced movement.
1.Felt a tension with a muscular release.
2. Increased blood flow and muscular temperature.
2. Stretch muscles to a maximum point.
2. Stretches the muscles.
3.Actual stretch executed repeatedly with momentum.
3.The stretched muscle acts as a spring.
3. Prevent injuries.
 
4. Increased range of movement of muscles and bones.
4. General fitness.
 
5. Decreases injuries to muscles and bones.
5. Always use in recovery after an exercise session or sporting practice.
 
6. Accelerated blood circulation with food nutrients to the joint and muscles.
 
 
7. Decreases muscular, back and joint pains.
 
 
8. Improves balance and posture.
 
 
9. Reduces tension in joints and muscles.
 
 
10. Coordinates the neuoromuscles
 
Dynamic, ballistic and static stretching exercises summarized

A dynamic stretch exercise raise the body and muscle temperature for a hamstring stretch

Dynamic stretching
Dynamic stretching | Source

The truth about stretching exercises

Do you need to stretch daily? You don't. What is useful to stretch 2 to 3 times in the week. This is what American College of Sports Medicine (ACSM) suggested.

Okay, if you want to stretch daily, do it for only 3 to 5 minutes. For this, I suggested core exercises. Do some push-ups and pull-down-daily for the first 60 seconds.

Follow this up with the low and high plank.

Stretching more than 30 minutes daily is bad for the joints and muscles.

Why you may ask. This to help your joint and muscles etc recover. Remember, every stretching workout you executed too far has a serious tear in the joints and muscles, no matter how you correctly carry out the exercises. The tear had to wear back. It will take a time or your body will break down with a joint or muscular issue. If you had an observing eye on some athletes, you will see that the health system has deteriorated. They do not take the time to rest well after stretching and sporting activity. I am not talking about bone or joint injury when an athlete falls during a running meet or any other sports scenerio.

It is a fact that our bodies develop the most when we went to bed and sleep between 9 to11 hours. Recently, it is being verified that persons who went to bed at night and sleep for 10 hours, especially senior citizens can increase their lifespan by up to 5 years.

We can apply this study to stretching and other exercises.

When you rested your joints and muscles for a day or two from tear, they become nourished with food nutrients, vitamin, mineral matters, oxygenated blood, proteins, hormons and enzymes.

This will help the muscles, joints, tendon, cartilages and ligaments grow and develop properly.


Statics stretching can be used in recovery after a stretching exercise session

A static stretch
A static stretch | Source

How much time do you spend in exercise and how many times in the week?

See results

Stretching the scanline neck muscles in the body

We will begin our practical text stretching the neck muscles in the body. Neck muscles are easy to elongate. Their functions affect the eyes. The head is one of the most important parts of the body. A severe blow on it can send you into a coma or the great beyond. You think and reason with the head. How many times have you taken your face off the Smartphone, tablet or the notebook computer? Is it any wonder some persons develop eye and neck problems?

Most smartphones will enable you to download a neck stretching exercise. Go to Google play store to download it.

It takes just 60 seconds to do the neck stretch.

Take this two necks stretching exercise now before continuing.

  1. The Passive neck stretch
  • Lie down on the floor.
  • Place a roll-up towel under your neck, your head should rest on the floor and not the towel.
  • Tilt your chin back. This will let the weight of the head stretch the scanlines muscles. These are located on the sides of the neck.
  1. The neck turn stretch
  • Stand with hands by the side.
  • Take a deep breath.
  • Exhale and turn head to look at the right shoulder.
  • Take another deep breath, exhale and turn head to look at the left shoulder.
  • Do 3 to 4 repetitions.

These two stretching exercises are excellent for computer and Smartphone geeks.

Recover your muscles after a workout session

"After you go for a run (jogging) or weight-train, you walk around a little to cool down. Then you do some stretching. It's a nice way to end a workout." Bracko

Stretching exercise to increase height

Stretching exercises for specific muscles in the body usually increased the length of muscles, and strengthen them.

Certain stretching exercises will elongate the spine or spinal cord. Now, the spinal cord rises from the neck and terminates at the buttock.

This type of exercise increases ones’ height by few inches. An increase of 2 to 3 inches has been recorded.

Do it on a weekly basis. Eat certain rich protein kinds of stuff like milk, chickens, egg and lean meat. Include rich vegetable proteins as soya and quinoa, plus fruits and vegetables.

Good cholesterol containing meat like a cow meat or beef but not hydrogenated fats as margarine can be included in the chop plate. Some butter is good for the meal.

A good stretching nut rut will eat one cup of avocado pear twice in the week; one piece of citrus fruit lime and lemon. Orange is only suggested before stretching to give energy.

Avocado and lime are highly recommended for the many fruits and vegetables you normally eat.

What about carbohydrates or carbs? The complex unprocessed form is best. The effect on the nerves and muscles positively. Eat fewer carbs. Eat yams, brown rice and bread, and your favorite. Over-eating these will bloat your belly. Instead, supplement your carbs with fruit and vegetables more matter.

The Cobra and the cat stretch target the spinal muscles. It will help maintain or increase your height. It stretches your spine and buttock.

The cobra is a yogis asana or yoga posture. But westerners are now being increasable used to this oriental thing.

It is simple but must be done corrected with care to avoid spinal damage.

Do not do the cobra if you are angry. Do not do it if you are not relaxed.

Do the cobra in your sitting room or quiet place without any distraction.

The Cobra stretch elongates the spinal muscles

Stretching exercises for specific muscles in the body usually increased the length of muscles, and strengthen them.

Certain stretching exercises will elongate the spine or spinal cord. Now, the spinal cord rises from the neck and terminates at the buttock.

This type of exercise increases ones’ height by few inches. An increase of 2 to 3 inches has been recorded.

Do it on a weekly basis. Eat certain rich protein food kinds of stuff like milk, chickens, egg and lean meat. Include rich vegetable proteins as soya and quinoa, plus fruits and vegetables.

Good cholesterol containing meat like a cow but not hydrogenated fats as kinds of margarine can be included in the chop plate.

A good stretching nut will eat one cup of avocado pear twice in the week; one piece of citrus fruit lime and lemon. Orange is only suggested before stretching to give energy.

Avocado and lime are highly recommended for the many fruits and vegetables you normally eat.

What about carbohydrates or carbs? The complex unprocessed form is best. They affect the nerves and muscles positively. Eat fewer carbs. Eat yams, brown rice and bread, and your favorite. Over-eating these will bloat your belly. Instead, supplement your carbs with fruit and vegetables more matter.

The Cobra and the cat stretch target the spinal muscles. It will help maintain or increase your height. It stretches your spine and buttock.

The cobra is a yogis asana or yoga posture. But westerners are now being increasable used to this oriental thing.

It is simple but must be done corrected with care to avoid spinal damage.

Do not do the cobra if you are angry. Do not do it if you are not relaxed.

Do the cobra in your sitting room or quiet place without any distraction.


The catch stretch has similar effect as the cobra

The Cobra stretch summarized

The cobra stretching exercise is summarized below:

  1. It aimed to increase your height as it elongates the spinal cord.
  2. The exercise becomes useful by eating high rich protein foods like milk, lean meat, fat meat, chickens, and eggs plus fruits like avocado pear and citrus fruits.
  3. Eat complex carbohydrates brown rice, yams, and oats.
  4. The cobra exercise targets the spinal cord and the neck muscles.
  5. Do it in a quiet place.
  6. The exercise can be done in three steps:
  • Position yourself by lying on your belly on the floor with your hands underneath your shoulder.
  • Lift your chest off the floor and raise your neck back looking yonder.
  • Lower chest down slowly to the starting position.
  • Repeat the workout.

Benefits of the Cobra stretch

A simple exercise like the cobra has many benefits that can be gained weekly.

  • It invigorates your heart.
  • The kidney and liver are stimulated.
  • It will open up your chest and clears the passage of the heart and lungs.
  • The circulation of blood, oxygen, and food nutrients is greatly improved.
  • It enhanced digestion of foodstuffs.
  • Straight and lengthen the spine and builds strength.

The Cobra is directed to lengthen a specific muscle the spinal cord.

© 2018 Miebakagh Fiberesima

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