Stretching: the best muscle stretching exercises for any age

The pectoralis minor muscle is the “smaller sister” of the more massive and well-known pectoralis major muscle. However, even a muscle this small can cause serious problems. It is located under the pectoralis major muscle, originates from the 3rd, 4th and 5th ribs, passes laterally upward and is attached to the coracoid process of the scapula.

Functions of the pectoralis minor muscle: stabilization of the scapula, as well as its lowering, retraction and downward rotation. When the scapula is in a fixed position, this muscle also takes part in lifting the chest. Having explained the functions of the pectoralis minor, estet-portal.com will tell you what problems may be associated with it.

Shoulder rotation[edit | edit code]

Shoulder Rotation
What are you stretching:

Nothing is isolated. This is an easy warm up exercise.

What are you abbreviating:

Shoulders

How many times to repeat:

10 in each direction

How long to hold:

2 seconds

This stretch promotes blood circulation in the shoulder joints. Stand up and bend your body forward. Let your hands hang. Bend your knees slightly to take pressure off your back. Rotate your arms in a small radius along their entire length, from shoulder to hand. First rotate clockwise, then counterclockwise. Start with small circles, then increase the radius. Relax and tighten your abdominal muscles.

Pectoralis minor syndrome - when nerves and blood vessels are affected

In 50% of cases, it is the pectoralis minor muscle that is the root cause of thoracic outlet compression syndrome (or simply pectoralis minor syndrome). What it is?

Pectoralis minor syndrome is manifested by compression of the nerves and blood vessels located in the anterior part of the shoulder and chest - the brachial plexus, subclavian artery and vein. Pinched nerves and blood vessels necessarily make themselves felt, causing significant physical discomfort.

Symptoms of this syndrome vary depending on the location and degree of compression of the neurovascular bundle and can manifest as:

• pain throughout the entire arm - from the shoulder to the little finger;
• numbness, decreased sensitivity, tingling in the limbs;
• weakness in the hand;
• pallor of the upper limb;
• decreased hand temperature;
• increased pain during movement.

As you can see, the pectoralis minor muscle, or more precisely, its overtension, can cause problems affecting the area of ​​the shoulder joint, neck and arm. But this is only part of the whole picture: as a result of muscle compensation that follows the kinetic chain, the negative effects of overexertion of the pectoralis minor muscle can even affect the lower back and pelvic region.

Large pectoral muscles[edit | edit code]

Pectoralis major stretch
What are you stretching:

Muscles of the chest and shoulders (pectoralis major, teres major, anterior deltoid)

What are you abbreviating:

Back of the shoulders and the area between the shoulder blades (trapezius, rhomboid major and rhomboid minor)

How many times to repeat:

10 per side

How long to hold:

2 seconds

This stretch is done in three stages, one after another. In the first position, the hands are below the waist, in the second position, the hands are almost at shoulder level. In the last position, the arms are raised above the shoulders.

Stand with your feet slightly apart. Straighten your arms without bending your elbows. Turn your palms forward so that your little finger rests on your thigh. Move your hands forward until they touch your fingers, and sharply move them back behind your back, starting from the bottom position and raising them higher with each repetition. On the tenth repetition, reach the highest level.

A modification of this stretch is to place your hands behind your head and bring your elbows together in front of you. Spread your elbows as far apart as possible. Return to the position where your elbows touch each other. This stretch isolates the outer portion of the pectoralis major muscle just below the collarbone.

One head it's good, but two better…

Assistant, stand behind the athlete. Let him do everything himself, but at the end help him a little. Grab your wrists and pull slightly, holding for 2 seconds.

Note

. 0° = 6.00. The back of the head is at 12.00.

Clinical manifestations

If a person has stretched chest muscles, then first of all there is a sharp pain syndrome and limited mobility of the shoulder girdle. Symptoms of a strained pectoral muscle may include difficulty breathing and pain when trying to turn or bend the body. In the area where the injury is located, swelling very quickly forms, and muscle contractility increases and decreases only after the internal hematoma grows.

A strong cough or a sharp breath can provoke stretching of the intercostal muscles. In this case, slight pain will occur in the area of ​​the costal arches, which intensifies with deep breaths and palpation of the damaged area. Visible swelling or subcutaneous hematomas do not occur as a result of such damage, and complete recovery takes about five days. If a person has a strong cough that does not stop for a long time, the muscles continue to be injured, and treatment may take a longer period of time, from two to three weeks.

Anterior deltoid[edit | edit code]

Anterior Deltoid Stretch
What you stretch:

Shoulders and forearms (biceps brachii and anterior deltoid), pectoralis minor and major

What are you abbreviating:

Back of shoulders, triceps and rear deltoids

How many times to repeat:

10

How long to hold:

2 seconds

Stand with your feet slightly apart and your arms at your sides. Start raising your arms back, without bending your elbows, with your palms facing each other. The muscles relax after about ten repetitions. For a deeper stretch, touch your fingers to your fingers. Move your arms back without bending your elbows and lift your arms slightly to achieve a stretch.

One head it's good, but two better…

Assistant, stand behind the athlete. Let him do everything himself, but at the end help him a little. Grab his wrists and pull slightly, holding for 2 seconds.

Anatomy of the shoulder muscles

The deltoid muscle is designed to form a shape, it flexes and extends the shoulder, and promotes the extension of the arms to the sides. It is built on the work of three beams: front, middle and back. The shoulder area has a place without muscles - this is the armpit. Its main function, in addition to protection from mechanical damage, is to enhance motor activity.

Internal rotators of the shoulders[edit | edit code]

Internal Rotator Shoulder Stretch
What you stretch:

Internal rotators (teres major, subscapularis, and pectoralis major)

What are you abbreviating:

External rotators on the back of the shoulders (supraspinatus, infraspinatus, teres minor)

How many times to repeat:

10 per side

How long to hold:

2 seconds

Stand with your feet slightly apart. Raise your arms to shoulder level, bend your elbows, raising your palms up and forward. Lower your hands. Rotate your forearms and hands up and back as far as possible beyond the midline of your body.

One head it's good, but two better…

Assistant, let the athlete do everything himself, but at the end help him a little. Place one hand on the front of his shoulder. With your other hand, grab the wrist of the hand you are working with. Place your elbow on your chest. Push a little and hold for 2 seconds.

Note

. The athlete looks at 3.00, or 0°.

Overstrain of the pectoralis minor muscle: the starting point of serious disorders

An overused pectoralis minor muscle significantly affects the function of the shoulder joint and increases the risk of injury.

Perhaps the most common problem associated with the pectoralis minor is subacromial impingement syndrome.

In this case, the lack of space in the area between the humerus and the acromion leads to pinching of the tendons of the supraspinatus muscle and subacromial bursa, especially when raising the arm above the shoulder, as well as during rotational movements.

Pinched tendons, nerves and blood vessels in the shoulder and chest area are the consequences of overstraining the pectoralis minor muscle.

This lack of space may be directly related to a tight pectoralis minor muscle due to anterior tilt of the scapula and decreased subacromial arch.

In this case, patients complain of:

• dull pain in the shoulder;
• increased pain when raising the arm up;
• problems sleeping as a result of pain, especially when lying on the affected side;
• a characteristic crunching or clicking sound when lowering your hand;
• limitation of joint mobility;
• weakness in the hand.

In addition to increasing the risk of entrapment, a tight pectoralis minor muscle along with the serratus anterior muscle moves the glenoid fossa of the scapula into a more vertical position, resulting in increased abduction, rotation, and winging of the scapula.

As the position of the scapula changes, the levator scapulae muscle and the upper fibers of the trapezius muscle begin to tighten in an attempt to stabilize its position. Ultimately, this leads to overstrain of the neck and shoulder muscles and the appearance of many trigger points in this area, which is typical for many who work at a desk (or on the couch, with a laptop on their lap).

Shoulder pain, arm numbness, tingling in the upper extremities, as well as trigger points in the neck and back muscles are the consequences of overexertion of the pectoralis minor muscle.

External rotators of the shoulders[edit | edit code]

External Rotator Shoulder Stretch
What you stretch:

External rotators (supraspinatus, infraspinatus, teres minor)

What are you abbreviating:

Internal rotators on the back of the shoulders (teres major, subscapularis, and pectoralis major)

How many times to repeat:

10 per side

How long to hold:

2 seconds

Stand with your feet slightly apart. Raise your arms to shoulder level, bend your elbows, and place your palms down toward you. Rotate your forearms down and back, as far as possible beyond the midline of your body. Keep your shoulders level and don't let your elbows drop.

One head it's good, but two better…

Assistant, let the athlete do everything himself, but at the end help him a little. Place one hand on his shoulder from behind. Press and pull back. With your other hand, grab the wrist of the hand you are working on. Stabilize his elbow on your shoulder. Pull slightly and hold for 2 seconds.

Note

. The athlete looks at 9.00, or 0°.

Some tips

Developing deltoid muscles has its own characteristics, so follow the recommendations that will help you achieve noticeable results:

1. Do not put maximum stress on the muscles at the initial level of exercise.
2. The movements are performed at an average pace, without sudden movements.
3. When lowering the barbell or dumbbells, you need to do it moderately, without rushing, in order to thoroughly pump the muscles.
4. Take seriously the selection of your training program; if you need help, contact your instructor.
5. If pain occurs, stop all activities; the maximum you should feel is a slight burning sensation in the muscles.

Did you know? The oldest bodybuilding athlete in the world is 82-year-old American Ernestine Shepard.

Therefore, no matter what goals you set for yourself, remember that achieving them is possible only through your persistence and sincere desire to achieve results. Combine exercises if necessary, create the ideal training scheme for yourself. Proper nutrition will also help you achieve a beautiful body. Experienced athletes argue that every person should have a connection between body and mind.

When performing a workout, you need not only to think about its quality, you need to focus on your shoulders, become one with them. You should feel every vein of your body. A perfect body will give you confidence. Follow the advice in this article, and your body will definitely please you.

Shoulders Exercises Sports and Fitness Strength Training

Rhomboid/rotator cuff[edit | edit code]

Rhomboid/Rotator Cuff Stretch
What you stretch:

External rotator muscles of the shoulder, also called the rotator cuff (supraspinatus, infraspinatus, teres minor), as well as the rhomboid major and minor muscles

What are you abbreviating:

Shoulder muscles (pectoralis major, anterior deltoid and coracobrachialis)

How many times to repeat:

10 per side

How long to hold:

2 seconds

Stand with your feet slightly apart, hands at your sides. Raise one arm, without bending your elbow, across your chest to the opposite shoulder. Use your other hand to help your elbow a little at the very end of the movement. The torso is motionless, resist the urge to raise your shoulder.

One head it's good, but two better…

Assistant, let the athlete do everything himself, but help him a little at the end of the exercise. Place one hand on the athlete's shoulder from behind. Click on it. With your other hand, grab the elbow of your working arm. Pull slightly, holding for 2 seconds.

Note

. The athlete looks at 6.00; 0° = 9.00.

Causes of sprains

When performing movements that stimulate strong contraction of muscle tissue, stretching of the muscles located in the chest area may occur. The most common cause of such damage is excessive physical activity. Most often, athletes encounter strains of the chest muscles during active training, for example, when performing bench presses while lowering the barbell, the risk of a strain increases significantly.

Also, similar injuries can occur under other circumstances, for example, through a direct blow to the chest muscles. The most common factors that can cause muscle fiber tears include:

• sudden movements;
• falls during active sports;
• excessive load with poor physical fitness;
• strong blows to the area of ​​certain muscles.

Also, muscle fibers can be damaged in everyday conditions, for example, during prolonged stress when performing any work or under other circumstances that keep the muscles under tension for a long time. Damage to the diaphragm and intercostal muscles is often caused by somatic diseases, which result in severe coughing and bloating. In order to promptly begin treatment for such damage, it is necessary to know what signs occur with such injuries.

Trapezius/rotator cuff[edit | edit code]

Trapezius/Rotator Cuff Stretch
What you stretch:

The external rotators of the shoulder, also called the rotator cuff (infraspinatus, teres minor), muscles under the shoulder blades (latissimus dorsi) and trapezius

What are you abbreviating:

Shoulder muscles (pectoralis major, anterior deltoid and coracobrachialis)

How many times to repeat:

10 on each side

How long to hold:

2 seconds

Stand with your feet slightly apart, hands at your sides. Raise one arm, elbow bent, across your chest to your opposite shoulder until your palm touches your back. Use your other hand to help slightly at the elbow at the end of the exercise. The torso is motionless, resist the urge to raise your shoulder.

One head it's good, but two better…

Assistant, let the athlete do everything himself, but help him a little at the end of the exercise. Place one hand on the athlete's shoulder from behind. With your other hand, grab the elbow of your working arm. Pull slightly, holding for 2 seconds.

Note

. 0° = 9.00.

What exercises are effective for stretching the pectoral muscles?

The choice of muscle stretching training is extremely wide, and everyone will find their own complex.
Even one exercise, performed correctly and regularly, will achieve the effect of eliminating muscle tension. You can perform gymnastics standing, sitting, lying on your stomach, with support (a wall, the back of a chair, a doorway), with weights, expanders and other sports equipment.

Interesting! A good habit will be to “break away” from the computer or after physical activity and lie with your back on the fitball and stretch the muscles of the thoracic and spinal regions at the same time.

To find your own effective training option, you need to try different complexes. It is also worth remembering that the body quickly gets used to monotony, and therefore your training program needs to be expanded and changed.

Anterior shoulder raise[edit | edit code]

Anterior Shoulder Raise
What you are stretching:

Shoulder muscles (supraspinatus, infraspinatus, teres minor, subscapularis and pectoralis major), superior triceps, anterior pectineus and posterior deltoid

What are you abbreviating:

Shoulder muscles (superior biceps and posterior deltoid)

How many times to repeat:

10 per side

How long to hold:

2 seconds

Stand with your feet slightly apart, hands at your sides. Raise one arm, without bending at the elbow, above your head. Pull your other hand back with the same force. Palms should face towards the body. In movement it resembles a marching soldier. After several repetitions, turn your palms forward. After a few more repetitions, turn your palms back.

One head it's good, but two better…

Assistant, stand behind the athlete. Let him do everything himself, but at the end help him a little. Raise your arm above your elbow. Place your other hand on your shoulder blade. Push a little and hold for 2 seconds.

Note

. 0° = 9.00.

Three stages of pectoral muscle hypertrophy

If you are just starting to work on your pectoral muscles, it is advisable to go through three stages in turn, concentrating on the specific goals of each of them.

• The first is muscle stretching and chest expansion. Working on exercise technique. Selection of loads. Strengthening ligaments and tendons. Improving blood supply and establishing a strong mental-muscular connection;
• The second is basic development, muscle hypertrophy;
• The third is targeted revision, deep study, separation.

The duration of each stage is determined individually and depends on many factors.

The workout will typically consist of three parts: warm-up, main part and cool-down.

Lateral shoulder lift[edit | edit code]

Lateral Shoulder Raise
What are you stretching:

Shoulder muscles (teres major, latissimus dorsi, anterior and posterior pectineus)

What are you abbreviating:

Shoulder muscles (rotator cuff and deltoids) and trapezius

How many times to repeat:

10 on each side

How long to hold:

2 seconds

Stand with your feet slightly apart, hands at your sides. Bend your knees and tighten your abdominal muscles. Without bending your elbow, with your palm facing forward, raise your arm up and behind your head. With your other hand, grab between your elbow and forearm. Help the stretch a little until you feel a stretch on the shoulder blade.

One head it's good, but two better…

Assistant, stand behind the athlete. Let him do everything himself, but at the end help him a little. Take his hand slightly above the elbow. With your other hand, press down on the shoulder blade. Push a little and hold for 2 seconds.

Note

. Right side: 0° = 9.00. Left side: 0° = 3.00.

Stretching: the best muscle stretching exercises for any age

The literal translation of the word “stretching” is stretching.

But the technique received its English name due to the fact that it is practiced separately from fitness and athleticism, with the goal of improving the body’s health and making it more flexible.

Stretching is especially popular among middle-aged and elderly people.

According to statistics, people who started doing fitness and stretching after the age of 35 look better by the age of 70 and have a higher level of flexibility than “passive” individuals.

There are several types of stretching

– static, ballistic and proprioceptive muscle facilitation (PPMF).

Static stretching

- This is a simple stretching of the muscle with holding the torso for some time in an extended position.

With ballistic stretching

the muscle is stretched through short jerking movements.
PPMO
is a sophisticated version of ballistic stretching; in this case, the partner helps to achieve greater stretching - through soft short pressure on the working part of the body.

A set of leg stretching exercises

The stretching program provides three types of exercises to stretch the leg muscles:

• exercises for stretching the quadriceps (front thigh muscles),
• to stretch the hamstrings (back thigh muscles),
• exercises to stretch the calf muscles.

The legs, in addition to the front and back muscles of the thighs and calves, have many more muscles, but there is no point in stretching them further - since they are all involved in the above-mentioned exercises.

Quadriceps stretch

Lie on your right side. Bend your left leg at the knee and, clasping your foot with your hand, pull it behind your back, stretching the anterior thigh muscle as much as possible. Repeat the same exercise for the other leg.

Hamstring stretch

Lie on your back, bend your knees. Using your hands, pull your legs towards you without lifting your back from the floor.

Calf stretch

Stand a step away from the wall. Step forward with one foot and place your toe against the wall. Pressing your whole body against the wall, do not lift the heel of your “working” leg. Every day, gradually increase your step width.

Back stretching exercises

The back consists of the lower back and latissimus muscles, plus many small muscles connected to them. By doing exercises to stretch the main muscles of the back, you are doing prevention for all the others.

Exercises to stretch the long back muscles (lumbar muscles)

Get down on your knees. In this case, your pelvis should be placed on or between your heels. Lean forward and extend your arms as far as possible. As soon as you feel that your palms have reached their maximum point, continue to bend over until you feel the peak of the stretch in your lower back.

Exercise to stretch the latissimus dorsi muscles

Standing a step away from the door frame, bend down and grab the frame with your right hand. Place your left hand above it. Pull your torso back, stretching your right latissimus muscle. Repeat the same exercise for the other side.

Shoulder stretches

There are three exercises to fully stretch your shoulders. And it’s better to do all three at once. Each exercise involves specific heads of the deltoid muscles, as well as the muscles associated with the shoulder joints - the rhomboids and the muscles that rotate the scapula.

1.

Straighten your arm until it is parallel to the floor. Grab the elbow of your outstretched arm with your other hand and pull it towards your opposite shoulder. Repeat the same exercise for the other shoulder.

2.

Raising one hand up, bend it at the elbow, and try to reach it with the other hand, only from below. Then repeat the exercise, changing the position of your hands.

3.

Place the back of your hand on your lower back, and with your other hand grab your elbow or slightly higher. Pull your arm forward until you feel a stretch in your shoulder. Repeat the exercise for the other shoulder.

Arm muscle stretching

By performing stretches for the biceps and triceps, you are doing preventive maintenance for the elbow joints, traction tendons and wrist joints.

Triceps stretch

Raising your arm up, bend it behind your head and grab her elbow with your other hand. Smoothly pull your working hand downwards. A similar exercise is for the other hand.

Biceps stretch

Grab the door jamb. In this case, the thumb of your hand should “look” down, and your hand should be parallel to the floor. Then turn around so that your gaze is in the opposite direction from the “working” hand. Standing in this position, rotate the shoulder section of your arm upward until you feel a stretch in your biceps. Repeat a similar exercise for the other hand.

Breast stretch

Standing at the door frame, rest your hands on it so that the shoulder sections of your arms are parallel to the floor. Press into the doorframe, stretching your pectoral muscles as much as possible.

Neck stretch

Neck stretching is useful not only for the prevention of diseases of the neck muscles and joints. It is useful for relieving fatigue after long mental work, as well as for relaxing the nerves after grueling athletic training.

Three simple exercises performed after work or training will help you maintain your vision, recover faster and protect your neck muscles from microtrauma.

In a standing position, tilt your head down until your chin touches your chest, then take the starting position and tilt your head back; 10 – 15 repetitions.

After resting for 30 seconds, tilt your head as far as possible to the left, then slowly return to the starting position and tilt your head as far as possible to the right; 8 – 10 repetitions in each direction.

After a short interval, smoothly turn your head counterclockwise, then in the opposite direction.

The above set is stretching exercises for beginners.

For those who simply want to maintain their muscles and joints in the right tone, such stretching is quite enough. But you must remember the conditions, non-compliance with which can cause harm.

• Before performing the “stretching” complex, it is necessary to perform a light fitness complex.
• Either perform one easy set of squats, push-ups, and pull-ups at once, or do a low-intensity athletic exercise before each exercise.

For example, before stretching your leg muscles, do squats, and before stretching your biceps, do biceps curls with light weights.

• Fans of athleticism and fitness should know that stretching should be performed either immediately after finishing a workout, or no earlier than 24 hours after it.
• If you perform stretching earlier than a day after training, this will only increase the damage and can lead to microtrauma and problems with the joints.

Stretching and flexibility exercises

The complex presented below includes exercises that can make your body more flexible.

In order for the body to become more flexible, a simple complex to relieve fatigue or muscle tension is not enough. More dynamic movements are needed, performed using your own effort or with the help of a partner.

Stretching the pectoral muscles

Stand in the doorway. Rest your forearms against the door frame so that your upper arms are in one line.

Make several stretching movements, pressing your chest into the doorway.

Then ask your partner to press down on your back and hold your torso at the point of maximum chest stretch.

Perform 3 of these holds.

Before stretching, perform a light set of push-ups.

Back stretching exercise

Sitting on your heels, lean forward as much as possible, placing your outstretched arms in front of you. Pause at the bottom point, and with a slight jerking movement, bend your lower back even more. 8 – 10 repetitions.

Before this exercise, perform a set of standing bends or hyperextensions.

When you get bored and the exercise for stretching the long back muscles becomes very simple, complicate it. Perform a similar exercise, but not sitting on your heels, but sitting on the floor with your legs straight.

Stretch exercise for hamstrings

Stand straight with your feet together. Lean forward, trying to reach your fingers to the floor. Do 6 – 8 measured inclinations.

Then stand up straight, inhale and exhale deeply, and begin ballistic hamstring stretches. Bend as low as possible through jerking movements, touching your fingers to the floor, and stay in the lower position for as long as possible. 5 – 6 repetitions.

Do a set of squats before stretching. If you have stiff joints in your legs and lower back, do the stretching exercise for the rear leg muscles from the first set after squats.

If you have sufficient flexibility and reaching the floor with your fingers is not a problem at all, you’d better prefer another exercise - stretching the hamstrings against the wall

.

Standing against a wall, lift your leg. Ask a partner to help you stretch your hamstrings as far as possible. 3 – 4 exercises for each leg.

Before such an exercise, in any case, you need a warm-up and gentle pre-stretching.

Quadriceps stretching exercise

Standing straight, bend your right leg at the knee and grab your foot with your right hand. Pull your foot up until there is a full stretch in the anterior thigh muscle. Do 2–3 exercises for each leg.

Then do the same exercise, but in ballistic mode. Perform 5 repetitions for each leg.

If you do this exercise after the previous one, no preliminary warm-up is needed.

If you do this as your first exercise for any reason, do a light set of squats. Then do the quadriceps stretch from the first set.

Exercise to stretch the calf muscles

Perform as many calf raises as possible while standing on a stand. Then rest for 1 – 2 minutes.

Perform the donkey exercise (bent-over calf raises (torso parallel to the floor) while standing on a bar), but do not do the maximum number of repetitions. Do 5 – 6 repetitions, then stretch your calves as far as possible and hold at this point. Perform 3 sets.

Exercise to develop flexibility of arms and shoulders

Place a chair with a backrest in front of you. The back of the chair should be positioned towards you. The chair should be at such a distance from you that you can lean over and place your palms on it.

Bend over, rest your palms on the back of the chair, and continue to “press.” Make 5 jerking movements without lifting your hands from the back of the chair and without changing the position of your back.

At each workout, try to increase the delay time at the bottom point. When you can hold the maximum stretch for 10 seconds without much difficulty, change the routine slightly. Remove the hamstring stretch and the donkey exercise, but include the metronome exercise. And do it after the quadriceps stretching exercise.

Exercise "Metronome"

Standing straight, feet shoulder-width apart, lean to the right side, touching your hand to the same leg. Make 8 measured movements, then grab your leg with your hand at the lowest point you can reach. Stay in this position for 5 seconds. Do 5 sets for each side.

Source

Hand grab behind back[edit | edit code]

Hand grab behind your back
What are you stretching:

Shoulder muscles (all)

What are you abbreviating:

Shoulder muscles (all)

How many times to repeat:

10 per side

How long to hold:

2 seconds

This is not active-isolated stretching as such. This is a “test” that allows you to determine how successfully you can open your shoulder. Stand with your feet slightly apart, hands at your sides. Bend your knees slightly. Raise your arm and bend it, lowering it behind your back until your palm is between your shoulder blades. Move your second hand, also bent at the elbow, from bottom to top until you touch the fingers of your first hand. If possible, hook your fingers and pull a little. You can use a rope to connect your fingers behind your back. “Crawl” up or down the rope to help with the stretch and slightly increase your range of motion. It's interesting that some people are more flexible on one side than the other. How do you know if you succeeded? If you can't touch your fingers, then there is something to work on. If you can touch your fingers, there is progress, but the range of motion is not full. If you can hold hands, shake your own hand. You are well done.

One head it's good, but two better…

Assistant, stand behind the athlete. Let him do everything himself, and you help him a little at the end. Grab his wrists. Pull slightly, holding for 2 seconds.

About types of stretching

It would seem, what species can we talk about here? The view, they say, is one - stretch to your heart's content, and you will be happy. In fact, there are several types of stretch marks, and they all differ from one another.

1. Ballistic stretch. It consists of sweeping, fast and sharp movements. This stretching is used mainly by professional trained athletes. But it is contraindicated for amateurs. If the muscles are not trained and the joints are inactive, sudden movements will lead to injury.
2. Passive stretching. Its essence is as follows. The athlete is in a relaxed state, and someone else is pulling his muscles. This stretching is also not for everyone. The feeling from it is quite unpleasant. Here you need the ability to relax, as well as the corresponding qualifications of the puller.
3. Active (aka static) stretching. This is when a person stretches on his own. This stretching is the simplest, most popular and accessible to perform at home.
4. Dynamic stretching. It is performed in motion, but without the use of any weights. That is, the burden for it is the athlete’s own weight, and nothing more.

How to do stretching, and to whom it is contraindicated

There are a number of rules for how to stretch. These rules are especially relevant at home, when there is no experienced mentor nearby who could teach, advise and correct the performance of a particular exercise. So, about the rules.

1. Before performing the exercises, a good warm-up is necessary. It should be remembered that warm-up exercises in themselves do not replace stretching. Warm-up is needed for the sole purpose of not working with unheated muscles.
2. You should not start stretching with complex exercises (for example, splits), even if the athlete is experienced. And even more so, this rule applies to inexperienced athletes. Each difficult exercise should be performed at its own time. That is, when the muscles are well warmed up and stretched as a result of performing the previous, simple techniques.
3. It is necessary to stretch all the muscles, not just the arms and legs.
4. There is no need to copy others who are practicing nearby and organize fun competitions. This is especially true for athletes with insufficient training and little experience. When performing exercises, you should carefully listen to your feelings and take into account the capabilities of your own body.
5. If during training you suddenly feel severe pain, the exercise should be stopped immediately.

Stretching exercises are contraindicated:

• if the athlete has not recovered from the injury;
• with high blood pressure and cardiac arrhythmia;
• pregnant women;
• suffering from any chronic disease.

How often can you pump your breasts?

Exercises to develop chest muscles should be done no more than 2 times a week. Frequent training is unlikely to promote faster muscle hypertrophy.

Between training days, you can perform a complex to “expand” the chest without additional load. These exercises can be performed daily, focusing on your well-being.

There must be progress with loads.

But there is no need to rush! Add load only if this level has been exhausted. And you can fully control your movements at a new, higher load.

Warm-up

Main tasks when performing a warm-up:

• Enable neuromuscular communication in the pectoral muscles to increase the effectiveness of exercises;
• “Stretching and expansion” of the chest;
• Light stretching of target muscles;
• Increased blood supply to the pectoral muscles.

Exercises . “Breathing pullover” combined with “breathing” squats and breathing exercises: deep breathing

and “Vacuum Belly.”

Lunges with arms abducted diagonally with a vacuum in the abdomen. Push-ups from the floor and floor-to-floor amplitude with concentration on the target muscles.