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While stretching is something we should all do, there are probably 4 muscles you completely neglected to stretch, which is a major error.
There are likely two reasons why you haven't stretched these specific muscles, either the lack of knowledge of how to do so or of the possibility of stretching the muscle in the first place.
1. Peroneals
Courtesy: Orthopaedic Principles
The peroneals are the first muscle group that needs stretching. These muscles, which run down the outside of your leg, are frequently stiff all the time. If you have flat feet, you could become more aware of this tightness.
You probably didn't realise you could stretch the peroneals in the first place, which is why you keep forgetting to do it. The sit-to-stand frog stretch is the ideal approach to stretch these muscles.
The first step is to sit down in a chair and join your feet at the soles, such that the toes in both your feet touch each other.
Courtesy: Daisy Laparra
From here, slowly rise up and bring your knees together while maintaining contact between the soles of your feet.
You should hold the sit-to-stand frog stretch position for 45 to 60 seconds a few times during the day.
2. Subscapularis
Courtesy: Cinefootage Visuals
The subscapularis, a crucial component of the rotator cuff, is the next muscle you are failing to stretch.
Simply because it is "out of sight" and hence "out of mind," this muscle is frequently overlooked.
We frequently forget that this muscle even exists because we can't actually see it, but that doesn't mean we can't still extend it.
You will want a broomstick, mop or some sort of stick which is at least 2 feet in length, to perform the stretch on the subscapularis.
Open your chest and bring the stick behind your bicep by holding it between your thumb and index finger, reach across your body to grip the bottom end of the stick (pulling the broomstick with the other hand).
Any time during the day, execute this stretch for 45 to 60 seconds on each side.
3. Rectus Abdominis (Abs)
Courtesy: magicmine
Tight abs will further worsen our postural issues by pulling down on the ribcage because the anterior chain is already dragging our shoulders down and forward.
Fortunately, using a physio ball to stretch this muscle is a simple solution.
Allowing yourself to conform to the shape of the ball, lie on your back on top of it.
From this position, lower your pelvis and raise your arms back overhead.
This will increase the space between the pelvis and the ribs, stretching and lengthening the abdominal muscles.
You can combat your poor postural habits if you pay close enough attention. When you can, do this stretch 2-3 times daily for 45–60 seconds at a time.
4. Quadratus Lumborum
Courtesy: myboxpra
The quadratus lumborum, often known as the QL, is the fourth muscle you are neglecting to stretch.
Similar to the subscapularis, we neglect to stretch this muscle since we cannot see or necessarily touch it.
When performing the QL slide, you will begin on all fours, slide one leg down, and lower your hip, keeping your hands in the same place.
You should now push off the hand that is lying on the ground and slant your head a little forward, while taking the other hand a little behind to support yourself.
When you might not have been able to reach the QL very successfully trying to extend it in the past, this will give you a nice stretch on it.
If you want to feel great all day, perform this stretch for 45 to 60 seconds every set. It is best done in the morning.
Be sure to keep in mind these muscles the next time you work out at the gym in order to prevent injuries and enhance your workout performance.
Keep stretching and Keep lifting.
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