stretches and muscles worked

Question 1

Lower back and glute stretch

Answer 1

primary muscles: gluteus maximus

secondary muscles: iliocostalis lumborum

Question 2

straight leg Hamstring stretch

Answer 2

primary muscles: semimembranosus, semitendinosus, biceps femoris
secondary muscles: gastrocnemius

Question 3

Adductor and medial hamstring stretch

Answer 3

primary muscles-adductor longus brevis and magnus

secondary muscles: gracilis pectineus, semimembranosus, semitendinosis

Question 4

IT band stretch

Answer 4

primary muscles- tensor fasciae latae, gluteus medius and minimus
secondary muscles- sartorius; gluteus maximus

Question 5

Piriformis and glute stretch

Answer 5

primary muscles- piriformis; gemellus superior and inferior obturator internus and externus quadratus femoris
secondary muscles- gluteus maximus

Question 6

Adductor and groin stretch

Answer 6

primary muscles- adductor longus brevis and magnus

secondary muscles- gracilis; pectineus

Question 7

Lumbar rotation

Answer 7

primary muscles- semispinalis thoracis; spinalis thoracis; longissimus thoracis; iliocostalis lumborum; multifidus; rotatores; intertransversarii; interspinales

secondary muscles: gluteus maximus, medius, and minimus

Question 8

Quad stretch

Answer 8

primary muscles- rectus femoris; vastus medialis; lateralis and intermedius
secondary muscles: iliacus, psoas major

Question 9

Hip flexor stretch

Answer 9

primary muscle: iliacus, psoas major,

secondary muscle: rectus femoris; vastus medialis, lateralis and intermedius

Question 10

Internal hip rotation

Answer 10

primary muscles- gluteus medius and minimus, tensor fasciae latae
secondary muscles: sartorius, gluteus maximus

Question 11

external hip rotation

Answer 11

primary muscles- piriformis, gemellus superior and inferior, obturator internus and externus
secondary muscles- adductor longus brevis and magnus

Question 12

Lower calf (soleus and achilles)

Answer 12

primary muscles- soleus

secondary muscles- tibialis posterior, flexor hallucis longus, flexor digitorum longus, peroneus longus and brevis

Question 13

Pec minor stretch

Answer 13

primary muscles: pectoralis minor, subclavius

secondary muscles - pectoralis major

Question 14

Upper traps and neck

Answer 14

primary muscles: trapezius levator scapulae

secondary muscles: rhomboids, deltoids

Question 15

Upper pec and stretch

Answer 15

primary muscles - pectoralis major and minor; anterior deltoid
secondary muscles - serratus anterior

Question 16

upper body traction

Answer 16

primary muscles - pectoralis major and minor; anterior deltoid
secondary muscles- latissimus dorsi; serratus anterior; teres major

Question 17

Pec stretch

Answer 17

primary muscles: pectoralis major and minor, anterior deltoid
secondary muscle- biceps brachii, brachialis, brachioradialis, coracobrachialis

Question 18

Shoulder external rotation

Answer 18

primary muscles: pectoralis major, subscapularis, teres major
secondary muscles- pectoralis minor, anterior deltoid

Question 19

shoulder internal rotation

Answer 19

primary muscles: infraspinatus, posterior deltoid

secondary muscles - teres minor

Question 20

wrist extension

Answer 20

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

Question 21

wrist flexion stretch

Answer 21

primary muscles: extensor carpi ulnaris extensor carpi radialis longus and brevis, extensor digitorum
secondary muscles - extensor digit minimi, extensor indicis

Question 22

Neck traction

Answer 22

primary muscles- semispinalis capitis and cervicis, spinalis capitis and cervicis, longissimus capitis and cervicis, splenius capitis and cervicis

secondary muscles: levator scapulae, trapezius, rhomboids

Question 23

Neck flexion stretch

Answer 23

primary muscles - semispinalis capitis and cervicis, spinalis capitis and cervicis, longissimus capitis and cervicis
secondary muscles- levator scapulae, trapezius, rhomboids

Question 24

Lateral neck stretch

Answer 24

primary muscles - levator scapulae, trapezius

secondary muscles: sternocleidomastoideus, scalenus anterior, medius and posterior

Question 25

neck rotation stretch

Answer 25

primary muscles - levator scapulae; trapezius, rhomboids
secondary muscles- semispinalis capitis and cervicis, spinalis capititis and cervicis longissimus capitus and cervicis, splenius capitis and cervicis

Question 26

Forward flexion back stretch

Answer 26

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