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دانشجویان فیزیوتراپی شهید بهشتی - (1)Streching

Hamstrings (large muscle group on the dorsal aspect of the thigh)





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دانشجویان فیزیوتراپی شهید بهشتی
1389
درباره وبلاگ


غنچه از خواب پرید و گلی تازه به دنیا آمد. خار خندید و به گل گفت سلام و جوابی نشنید. خار رنجید ولی هیچ نگفت. ساعتی چند گذشت. گل چه زیبا شده بود. دست بی رحمی آمد نزدیک. گل سراسیمه ز وحشت افسرد. لیک آن خار در آن دست خلید و گل از مرگ رهید. صبح فردا که رسید خار با شبنمی از خواب پرید گل صمیمانه به او گفت سلام

مدیر وبلاگ : فرشته یوسفی
جمعه 18 فروردین 1391 :: نویسنده : دکتر ایمان فقیه زاده

The basics about stretching

Specific muscle tightness is one of the leading causes of injury in runners. Stretching effectively relieves muscle tightness, and helps to attain muscle balance and synergy. Consequently it is imperative to stretch regularly and properly: Only stretch when you are warm, e.g. after your run or other form of cardiovascular exercise.

Get in to the correct position and push until you feel tension in the muscle your are stretching. However, don't try to increase flexibility too quickly by forcing yourself. Stretch no further than the muscles will go without pain.

Hold the stretch for up to 40 seconds. Repeat each stretch 3 times, alternating sides.

Breathe deeply and regularly while you are stretching. Try to keep your core stable at all times


The following Strengthening and Stretching exercises are proposals and not designed for recovery from injuries. Consult a Physician before performing any of these exercises if you have injuries.

Gastrocnemius (calf muscles)

Gastrocnemius (calf muscles)

Start position: Stand tall with one leg in front of the other, with hands pressing against a wall at shoulder height. Ease your back leg further away from the front leg, keeping it straight (but not locked) and press the heel firmly into the floor. Keep your hips facing forward and the rear leg and spine in a straight line. You will feel the stretch in the calf of the rear leg.

Execution: Push your hips forward until you feel a stretch in the calf.

Iliopsoas (hip extensor muscle)


 

Iliopsoas (hip extensor muscle)

Start position: Kneel on the left leg, the right extended in front.

Execution: Lunge forward, keeping your weight over your front leg. Push your hips forward until you feel the stretch in your groin. Hold this position for 15 seconds. Repeat with the other leg forward. Ensure you keep your torso straight throughout the exercise.

Avoid: Do not hunch your back!

Hamstrings (large muscle group on the dorsal aspect of the thigh)

Start position: Stand with one foot just in front of the other. Bend the back knee keeping the front knee straight.

Execution: Now bend forward at the hips. You should feel the stretch along the posterior aspect of the upper leg.

Avoid: Do not place your feet to far apart. Keep Your back straight.

 

Quadriceps (large muscle group on the front of the thigh)

Quadriceps (large muscle group on the front of the thigh)

Start position: Stand tall (balance by holding a stationary object if required), fully flex your right knee, grabbing your ankle with the right hand, pull your rearfoot to your buttocks. Hold for 20-30 seconds then repeat with the other leg. Increase the stretch by pushing the hips forward whilst holding the stretch.

Execution: Stand on one leg. Bend your knee and pull your foot up behind you. Keeping the knee close to the body, gently pull your heel into your bottom until you feel tension in the front of your thigh.

Avoid: Do not let your upper body tilt forward!

Soleus (calf muscle, originates at the proximal end of the Achilles tendon)

Soleus (calf muscle, originates at the proximal end of the Achilles tendon)

Start position: Stand tall with one leg in front of the other, with hands pressing against a wall at shoulder height. Ease your back leg further away from the front leg, keeping it straight (but not locked) and press the heel firmly into the floor. Keep your hips facing forward and the rear leg and spine in a straight line. You will feel the stretch in the calf of the rear leg.

Execution: Stand tall, one leg slightly in front of the other. Bend you back leg, keeping your heel on the floor until you feel the stretch in the Achilles tendon and soleus. Hold for 15-30 seconds then repeat with the other leg forward.

Avoid: Do not twist your hips, keep them at a 90° angle to the wall

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