Exercise details Target muscle: Biceps Brachii (especially the long head) Synergists: Brachioradialis, Brachialis Mechanics: Isolation Force: Pull Starting position Stand holding an EZ-curl bar using a close supinated grip (hands closer than shoulder width apart and palms facing upward). Your elbows should be almost fully extended, and the bar should be resting against your thighs. […]
Cat stretch 1. Get on your hands and knees, with your hands shoulder-width apart. 2. Flex your spine by hunching your back up. 3. Hold the stretch. Main muscles stretched: Erector Spinae
Prone abdominal stretch 1. Lie prone (on your front) on the floor. 2. Place your hands on the floor to the sides of your shoulders. 3. Keeping your pelvis on the floor, push your torso up off the floor. 4. Hold the stretch. Main muscles stretched: Rectus Abdominis, Iliopsoas Pretzel stretch
1. Stand perpendicular to a wall. 2. With your arm straight, place your palm against the wall at shoulder height. 3. Slowly turn your body away from your arm. 4. Hold the stretch. 5. Repeat with your opposite arm. Main muscles stretched: Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Biceps Brachii, Brachialis, Brachioradialis Upper back
Standing quadriceps stretch 1. Hold on to a sturdy object with one hand for balance. 2. Bend your opposite leg behind you and grasp the front of your ankle. 3. Keeping your knees close together, straighten your hip by moving your knee backward. 4. Hold the stretch. 5. Repeat with your opposite leg. Main muscles […]
1. Lie on your back on the floor with your knees bent and your feet flat on the floor. 2. Cross the lower leg of one leg over the thigh of the other leg. 3. With both hands, grasp the back of the thigh upon which you rested the other leg and pull it toward […]
1. Take a very large step forward and gently lower your back knee to the floor. You can also kneel and then take a large step forward. 2. Place your hands on your front knee. 3. Keeping your body upright and facing forward, press your back hip forward. 4. Hold the stretch. 5. Repeat with […]
