stretches and muscles worked Flashcards
Lower back and glute stretch
primary muscles: gluteus maximus
secondary muscles: iliocostalis lumborum
straight leg Hamstring stretch
primary muscles: semimembranosus, semitendinosus, biceps femoris
secondary muscles: gastrocnemius
Adductor and medial hamstring stretch
primary muscles-adductor longus brevis and magnus
secondary muscles: gracilis pectineus, semimembranosus, semitendinosis
IT band stretch
primary muscles- tensor fasciae latae, gluteus medius and minimus
secondary muscles- sartorius; gluteus maximus
Piriformis and glute stretch
primary muscles- piriformis; gemellus superior and inferior obturator internus and externus quadratus femoris
secondary muscles- gluteus maximus
Adductor and groin stretch
primary muscles- adductor longus brevis and magnus
secondary muscles- gracilis; pectineus
Lumbar rotation
primary muscles- semispinalis thoracis; spinalis thoracis; longissimus thoracis; iliocostalis lumborum; multifidus; rotatores; intertransversarii; interspinales
secondary muscles: gluteus maximus, medius, and minimus
Quad stretch
primary muscles- rectus femoris; vastus medialis; lateralis and intermedius
secondary muscles: iliacus, psoas major
Hip flexor stretch
primary muscle: iliacus, psoas major,
secondary muscle: rectus femoris; vastus medialis, lateralis and intermedius
Internal hip rotation
primary muscles- gluteus medius and minimus, tensor fasciae latae
secondary muscles: sartorius, gluteus maximus
external hip rotation
primary muscles- piriformis, gemellus superior and inferior, obturator internus and externus
secondary muscles- adductor longus brevis and magnus
Lower calf (soleus and achilles)
primary muscles- soleus
secondary muscles- tibialis posterior, flexor hallucis longus, flexor digitorum longus, peroneus longus and brevis
Pec minor stretch
primary muscles: pectoralis minor, subclavius
secondary muscles - pectoralis major
Upper traps and neck
primary muscles: trapezius levator scapulae
secondary muscles: rhomboids, deltoids
Upper pec and stretch
primary muscles - pectoralis major and minor; anterior deltoid
secondary muscles - serratus anterior
upper body traction
primary muscles - pectoralis major and minor; anterior deltoid
secondary muscles- latissimus dorsi; serratus anterior; teres major
Pec stretch
primary muscles: pectoralis major and minor, anterior deltoid
secondary muscle- biceps brachii, brachialis, brachioradialis, coracobrachialis
Shoulder external rotation
primary muscles: pectoralis major, subscapularis, teres major
secondary muscles- pectoralis minor, anterior deltoid
shoulder internal rotation
primary muscles: infraspinatus, posterior deltoid
secondary muscles - teres minor
wrist extension
primary muscles- brachialis, brachioradialis, pronator teres, flexor carpi radialis, flexor carpi ulnaris, palmaris longus
secondary muscles: flexor digitorum superficialis, flexor digitorum profundus flexor pollicis longus
wrist flexion stretch
primary muscles: extensor carpi ulnaris extensor carpi radialis longus and brevis, extensor digitorum
secondary muscles - extensor digit minimi, extensor indicis
Neck traction
primary muscles- semispinalis capitis and cervicis, spinalis capitis and cervicis, longissimus capitis and cervicis, splenius capitis and cervicis
secondary muscles: levator scapulae, trapezius, rhomboids
Neck flexion stretch
primary muscles - semispinalis capitis and cervicis, spinalis capitis and cervicis, longissimus capitis and cervicis
secondary muscles- levator scapulae, trapezius, rhomboids
Lateral neck stretch
primary muscles - levator scapulae, trapezius
secondary muscles: sternocleidomastoideus, scalenus anterior, medius and posterior
neck rotation stretch
primary muscles - levator scapulae; trapezius, rhomboids
secondary muscles- semispinalis capitis and cervicis, spinalis capititis and cervicis longissimus capitus and cervicis, splenius capitis and cervicis
Forward flexion back stretch
primary muscles - semispinalis cervicis and thoracis spinalis cervicis and thoracis, longissimus cervicis and thoracis, splenius cervicis, iliocostalis cervicis and thoracis
secondary muscles: interspinales, rotators, semimembranosus, semitendinosus, biceps femoris, gastrocnemius