Upper Back Stretching

Today we'll focus on the upper back musculature in regards to stretching. The upper back is loaded with a variety of muscles which help the scapula, shoulders and arms complete the many complicated movements we perform with our arms each day. Several of the muscles also connect to the spine in the neck, base of the skull and between the shoulder blades.

Due to the complexity and multi-layered nature of the muscles in this area, it is often a region with many injury and soreness problems (second only to the lower back in injury statistics).

Rather than go into a lengthy discussion about each muscles specific function and movement, I will provide a variety of stretching exercises for this entire region of the back which are effective and important to perform to warm up for any type of exercise or activity involving the arms or upper back.

Horizontal adduction stretch

Overhead Triceps and Lat stretch

Scapular Retraction stretch

Overhead Shoulder stretch

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)

Adductor - Inner thigh stretching

In our continued discussion about stretching, I thought I'd continue today with the inner thigh muscles, also known as the hip Adductors (like adding 1+1=2, these muscles pull the legs closer together when contracted). These muscles are also part of the group people refer to when they have "pulled a groin muscle."

As seen in the diagram these muscles consist of the Adductor Longus, Adductor Magnus (my personal favorite), Adductor Brevis, Pectinius, and the Gracillis.

The same principles for stretching apply to these muscles as with any others. The stretch should be done slowly, until you can feel the stretch, but not fast or excessive where you may injure the muscle and cause the exact opposite desire you want from stretching. Hold each stretch for 20-30 seconds and repeat if needed.

Depending on your fitness level, I'll again show several different levels of stretching exercises possible.

Low level Adductor Stretch

Intermediate Adductor Stretch

Advanced Adductor Stretch

Daily Fitness For Life - Stretching

One of the basic components of any fitness program, both in order to prevent injury and allow for proper warm-up and cool down, is a basic stretching program.

Over the next while I will adress several basic stretches that anyone of any fitness level should incorporate into their pre and post exercise routine. In fact, these stretches can and should be done for your health and daily function, even if you aren't going to be working out.

Like with any excercise program, there are several different fitness levels or intensities in which a stretch can be performed, but one common thread exists among all of them: Stretches need to be performed SLOWLY! Stretching which is performed too rapidly can result in injury or instead of loosening the muscle as intended, it will generate a reflex response which will actually cause the muscle to tighten (similar to when the doctor hits your knee with that little reflex hammer during your yearly check-ups).

To be effective a stretch should be done at a slow pace, until you can feel the muscle stretching, but not painful, and hold that position for at least 30 seconds. The same stretch can also be done more than once, especially if the muscle you are stretching feels particularly tight.

I will address several stretches over the coming week or so, with a different stretch being discussed each time, but today we will start with one of the basics = The Calf Stretch.

The "Calf" is made up of two main muscles, the gastrocnemious and the soleus, and is located on the back of your lower legs.

Basic/Low level Calf stretch: (see illustration at right)

To advance the intensity of this stretch you can step the leg you are stretching further back from the wall or object you are leaning against.

Also, in order to stretch both muscle groups, you can stretch as shown in the illustration, with the knee extended to stretch the gastrocnemius, and also bend the knee forward slightly to stretch the deeper soleus muscle.

This stretch is important because the foot, ankle and lower leg are the first part of the body to contact the ground with any type of walking or standing exercises.

Happy Stretching!