Chest Stretching - Pectorals

Today we'll adress stretching the chest muscles or pectorals (Sorry, couldn't help but put a picture of Arnold in today as he shows off his freakish chest). The anterior or front chest muscles we are addressing today consist of the Anterior Deltoid, Pectoralis Minor and Pectoralis Major.

These muscles serve to help with shoulder flexion (pushing the arm forward) and horizontal adduction (pulling your arms together in front of your body).

There are several simple, yet effective stretches which can be done to help stretch the upper, middle and lower part of these muscle groups as indicated below. As with all stretches, go slowly and try to hold the stretch for 20-30 seconds.

Corner Stretch

Doorway Stretch

Hands behind back stretch

Trunk - Abdominal and Back Stretching

In considering the trunk or "core" of the body, which is basically everything from the pelvis up to the rib cage, in regards to stretching there is really no way to isolate one specific muscle or muscle group. We'll therefore consider stretching exercises which stretch all the multitude of muscles involved in both the abdominal and lower back region.

This area is strategically significant in regards to stretching and fitness for several reasons. The area between the pelvis and rib cage not only holds in the majority of our bodily organs (intestines, kidneys, liver, spleen, and so forth) it is also very vulnerable to injury due to the fact that this region provides all the stability for the upper trunk and arm movements and activities, with only the lower spine and lower trunk musculature for support.

It is referred to as "the core" of the body because all upper and lower body movements are stabilized and coordinated through the contraction and stability of the abdominal and lower back regions. Stretching this area is therefore a critical part of any flexibility and fitness program to prevent injury and help maintain proper postural alignment.

The stretches can be catagorized into four basic planes of movement: flexion, extension, lateral flexion and rotation - (with varied combinations of the four)

Back Extension stretching

Lateral Flexion Stretching

Trunk rotation stretch

Rotational Flexion Stretch (Windmill)

Stretching Fitness - Hamstring Health

With our continued focus on stretching exercises necessary for good flexibility, fitness and injury prevention, and having already addressed the calf muscle, we'll now work our way up the back of the leg to the Hamstring Muscles.

What we call the Hamstring (or more affectionately, the Hammies) is actually a set of three muscles called: Biceps Femoris, Semimembranosus, and Semitendinosus. These three muscles are mainly responsible for bending or flexing the Knee joint, but as they also cross the back of the hip joint the also help with hip extension.

If you've ever done a lot of activity where you are bending forward with your knees straightened, like working on the engine of your car or pulling weeds out of your yard, you may have noticed these muscles the next day when they are protesting the sudden work you've put them through after not noticing them for so long!

The Hamstrings are relatively weak muscles in comparison to the more powerful Quadriceps muscles, located on the front of our thighs, and therefore are more prone to being overstrained or "pulled" as a result. Also because we spend so much time sitting these days, with our knees flexed in a bent position, the hamstring muscles tend to become a little shortened and tight. Thus the need for regular stretching of these muscles.

Again, no matter what level of flexibility or fitness you are, the main thing about stretching is to go slowly and hold the stretch at a comfortable level for at least 25-30 seconds.

Low Level Stretch

Intermediate level Stretch

Advanced Level Hamstring StretchThese stretches can be done for several repetitions as well as any other stretch. Remember, treat your Hammies right, and they will treat you right!

Happy Fitness!