Terms in this set (35)
Opposing Muscle to Gastrocnemius
Opposing Muscle to Quadriceps
Opposing Muscle to Inner thigh Adductors
Outer thigh Abductors
Opposing muscles to Abdominals/Torso
Opposing muscles to Pectorals
Opposing Muscles to Biceps
Opposing muscle to Deltoids
Anerior Muscle that needs strengthening
Strengthen: To strengthen your tibialis anterior, stand leaning against a wall with your back. Move both feet about 1 foot in front of the wall and keep them hip-width apart. Maintaining straight legs, simply raise your toes as high as you can off the ground, and then lower them back down. Repeat 20 to 30 times. This will cause your tibialis to fatigue quite quickly but will result in significant strength gains. Another exercise choice is to walk around on your heels for 30 seconds. This forces a constant contraction of the tibialis anterior muscles and is great for more advanced exercisers. Whichever exercise you are doing, perform it on three nonconsecutive days of the week. (foot dorsiflexion)
Stretch: Stretching your shins with your body closer to the floor can help you focus more on the stretch without having to worry about balance. Kneel on the floor with your shins and the tops of your feet and toes touching the floor, and sit on your heels with your back straight. Lean your torso back and put your hands on the floor behind your feet for support with your fingers pointing forward. As you shift your weight more onto your heels, increase the stretch slightly by lifting the upper part of your shins off the floor. Hold the stretch for 30 seconds as you maintain a steady, deep breathing rhythm.
Sometimes the floor shin stretch can place too much pressure on your knees and ankles. The standing position is a better alternative if you cannot perform the floor stretch. Stand on your right leg with your hands on your hips for balance, and cross your left calf in front of your right shin below the knee. Place the tops of your toes on the floor to help you extend your ankle. Bend your right leg to push your left ankle toward the floor gently, and hold the stretch for 30 seconds. Repeat the stretch on the opposite leg
Posterior Muscle that needs strengthening
Strengthen: Leg Lift and Leg Curl
Stretch: Touch your toes. Standing or sitting
Strengthen: Shoulder blade Squeeze, rows, dart (superman)
Stretch: Arm across chest stretch
Strengthen: Medial arm raises with resistance band
Forward stretch: Gently pull your head forward with your chin towards your neck as if you were nodding. Hold that position for some seconds.
Side stretch: Gently pull your head to the side so that your ear approaches the opposite shoulder. Switch sides. Hold that position for some seconds.
Diagonal stretch: Gently pull your head diagonally forward so that your chin approaches the opposite shoulder. Hold that position for some seconds.
-anything that works the Pectoralis major should work the pectoralis minor as well
Strengthen: horizontal chest press with dumbells, or flies with dumbelss
Doorway stretch:To isolate the pectoralis minor from the pectoralis major in a stretch, stand near a doorframe with the right side of your body closest to the flat surface. Place your right palm against the doorframe a few inches above shoulder height. Stretch your left hand across your low back, as if you were going to tuck it into your right back pocket. Step forward with your right foot, breathing for 45 seconds to 1 minute, allowing the tight pectoralis minor to relax and stretch. Then release and switch to stretch the other side.
Strengthen: Seated V-lift and lifted touch-down arms
To isolate the pectoralis minor from the pectoralis major in a stretch, stand near a doorframe with the right side of your body closest to the flat surface. Place your right palm against the doorframe a few inches above shoulder height. Stretch your left hand across your low back, as if you were going to tuck it into your right back pocket. Step forward with your right foot, breathing for 45 seconds to 1 minute, allowing the tight pectoralis minor to relax and stretch. Then release and switch to stretch the other side.
Stretch: Reverse shrug
Stand up tall with a straight spine.
Place your right arm behind your back with the right elbow lightly bent.
Reach behind your back with your left hand and grab hold of your right wrist.
Pull your right wrist gently toward the left hip. To deepen the stretch, lower your left ear toward your left shoulder.
Hold the stretch for 20 seconds, then repeat on the opposite side.
Shoulder External Rotator
Strengthen: Lat Pull down
One of the most effective exercises for strengthening the teres minor is the side-lying external rotation exercise. Usually performed with a dumbbell as resistance, the side-lying rotation is performed with you lying on your right side to start. Hold onto the dumbbell in your left hand. Bend your left arm to a 90-degree angle and rest the elbow on your side. Rest your left hand near the floor in front of your stomach. Exhale and raise your left hand until your forearm is perpendicular to the floor. Inhale and return to the starting position. After completing your desired number of repetitions, repeat the exercise using your right arm.
Stretch: Guided Arm Across
You can perform the guided arm across stretch standing or sitting. Start by flexing your elbow to a 90-degree angle and making sure your elbow and shoulder are in a straight line. Then, reach your flexed arm across your body towards the opposite shoulder as far as you can. Take your other hand and pull the flexed arm across more to lengthen the stretch. According to DC First Chiropractic Resources, the external rotation of this stretch emphasizes the teres minor.
Strengthen:Raising Arms for the Supraspinatus
A number of muscles are utilized to complete the dumbbell front lateral raise, but the supraspinatus is the only rotator cuff muscle used, allowing you to focus on the muscle you want. Stand with your feet hip-width apart and hold a dumbbell in your right hand. Extend your arm and hold the dumbbell against your right thigh. Twist your wrist so your pinky finger is facing away from your thigh. Raise your arm to the right and slightly to the front until your hand is about level with your chin. Keep your arm extended and repeat for desired reps before switching arms.
Stretch: Stretching the infraspinatus requires lengthening the muscle by either adducting your shoulder horizontally -- pulling your arm across your upper chest -- or rotating it inward. The seated bent-over infraspinatus stretch, for example, involves leaning forward from a seated position, placing your hands on your waist with your thumbs pointed downward and elbows flexed, and pressing your elbows toward the floor until you feel light tension through your shoulders and upper back. You can perform the same exercise from a standing, bent-over position as well
Strengthen: Overhead extension (skull crusher) or Dips
Stretch: Overhead bent arm press
Strengthen: dumbell curl
Stretch: laced fingers behind back squeeze
Strengthen:back extensions (superman), bent over dumbell rows
Stretch: childspose, laced fingers overhead enxtended side to side
Strengthen: Hip lifts, squats
Stretch: knee to chest, lying 4 stretch
Strengthen: bent over lateral raise
Front Shoulder Stretch
Stand up straight with your chest up and your shoulders back; it is important not to slouch. Bring your arms behind you and clasp your hands together. While keeping your hands together behind you, raise your arms up until you feel a stretch in your shoulders. It is important to keep your arms straight but do not lock your elbows and keep your back straight.
Strengthen: back extension
Stretch: standing toe touch, legs hip-width apart
Strengthen: hip circles and lying lateral leg lifts
Stretch: Sitting pretzel or front split
Strengthen: lying on your side leg clams,, dumbell side lunge and lower leg lifts
External abdominal obliques
Strength: dumbell side bends
stretch: side stretch
Internal abdominal obliques
Strength: bicycle crunches
Stretch: lying pretzel twist
Strength: plank, plank twists
Stretch: Bow Pose
The Bow Pose is a yoga exercise to stretch the abdomen and the rest of the front of the body. The pose is so named because your body will resemble the shape of a bow on its side. To do this stretch, lie face down on the floor and bend your knees. Then, raise your head, chest and legs off the floor and arch your back. Grab your ankles with straight arms and look up. To increase the stretch, raise your legs toward the ceiling and push your heels away from your glutes. Your knees should remain a hip's distance apart and only your stomach will touch the floor.
Strengthen: Calf raise and calf press
Stretch: Runner's Stretch
This stretch mainly opens the gastrocnemius, this is the dual head muscle that makes up the outer calf. With your arms extended and your back straight, place both palms on a sturdy surface, preferably a wall. Put the calf you want to stretch behind you, being sure to keep your heel pressed to the floor and the leg extended without bending the knee. The other leg is in a lunged forward position in between the wall and the extended leg. Keeping your heel down, slowly bend your elbows and lean forward.
Strengthen: Leg Lift Isolations
a leg lift is a simple way to isolate the hip flexors. Lie down on the floor with arms at your sides and legs straight. Lift your right leg until the hip is at a 90-degree angle, slowly lower down to the starting position. If more than 15 repetitions can be completed easily, weight may be added with an ankle weight. This exercise can also be progressed by performing the same movement in a standing position. Stand on your right foot, use a bar or wall for balance if necessary. Hold the left leg straight and lift as high as you can while maintaining tall posture, slowly lower back to the starting position. Perform an equal number of repetitions on both sides.
Stretch: lunge with back knee on floor
Stretch: Standing with one foot pulled to butt
One of the most common stretches for the quadriceps is done while standing. Standing on one leg, raise the other foot behind you, bending the knee. You want to pull the foot as close to your buttocks as possible. Use the right hand to hold the right foot. To deepen this stretch, use the opposite hand to hold the foot. If necessary, hold on to a wall or chair to maintain your balance. Repeat this stretch on both sides of the body.
Strengthen: upper barbell shrug
Stretch: neck stretch
Strengthen: flies and push-ups
Stretch: doorway stretch
BIG NECK MUSCLE
Strengthen: Neck Rotations
Stretch: chin raise and rotation L and R
Strengthen: Front Arm Raises
Stretch: Lying front deltoid stretch
Sit on floor or mat. Lean back and place hands flat on floor behind body slightly wider than shoulder width with fingers positioned away from body. Scoot hips forward away from hands. Hold stretch.
Strengthen: Lateral dumbell raises
Stretch: Side Deltoid Stretch
In principle, the side deltoid stretch is similar to the fixed bar stretch. Position your right arm across your chest, as you did in the bar stretch, but don't hold onto anything. Instead, place your left hand on the outside of your right elbow. Keep your right forearm parallel with the floor as you gently press your elbow toward your chest with your left hand. Stop pushing when you feel the stretch on the outside of your right shoulder. Hold the stretch for 30 seconds. Repeat the stretch for your left shoulder.
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