The first part of the body that needs more stretching is the chest. You need to stretch your chest muscle, which is called pectineus. There are many ways to do it and they are described below:
1) The best way to stretch your pectineus is with a foam roller or elastic band.
These devices allow you to move around while you work out your chest muscles.
2) Another good way to stretch your pectineus is using a cable machine.
With a cable machine, you have two handles attached to each other at opposite ends of the apparatus. You use these handles to perform various exercises such as pushups, pull ups, dips and so on.
3) A third method is to just lie down on the floor and put one foot up on a chair or table.
Then you will be able to stretch your pectineus.
4) Finally, if you want to get really technical, then you can try doing some type of resistance training exercise like weight lifting or bodyweight exercises.
These types of exercises involve a lot of weights and require a lot of energy. So it’s not advisable for someone who doesn’t have much time and strength to do them regularly.
The second part of the body that needs more stretching is the lower back. Everyone tends to ignore their lower back unless they have a serious injury or serious pain. But it’s important to remember because the lower back can cause serious problems in the future. There are many great stretches that can help strengthen your back muscles such as the psoas and other hip flexors.
Here is a list of a few great stretches that will help improve your lower back health:
1) One muscle that commonly causes pain in the lower back is called psoas major.
You can stretch this out using a yoga block. First you need to lie down on your back and then bring one knee up to your chest with the foot pointing towards the ceiling. Then you just place the block under your knee and then slowly lean forward.
2) Another great way to stretch out your psoas major is by doing a regular lunge.
First you will take a long step forward with one leg and then lower your body down. You want to make sure that your front leg goes straight down and doesn’t go forward. From here, you can place your hands on your knee to pull it towards your chest.
Sources & references used in this article:
Stretching the content of your warm-up by MF Mitchell – Journal of Physical Education, Recreation & Dance, 1996 – Taylor & Francis
Muscle stretching trainer system by WC Eyman – US Patent 5,620,404, 1997 – Google Patents
The stretch-shortening cycle by C Nicol, J Avela, PV Komi – Sports medicine, 2006 – Springer
The impact of stretching on sports injury risk: a systematic review of the literature by SB Thacker, J Gilchrist, DF Stroup… – Medicine & Science in …, 2004 – Citeseer
The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players by IM Fletcher, B Jones – The Journal of Strength & …, 2004 – anneclairepannier.free.fr