Manualof

Anatomy
forstretching
By Ken Ashwell
6 7
Summary
Preface 8 Basic stretching 58 Arm stretching Back stretching 108 Thigh stretching 134 Coloring exercises 160
How is this book organized 10 and of the forearm 84 Muscles and joints Joints and muscles of the
Neck stretching 60 Joints and muscles of the arm of the back 110 thigh and leg 136 Muscular system 162
General anatomy 12 Muscles and joints of the neck 62 and of the forearm 86 Lateral arm stretching 112 Stretching of the quadriceps, Chest muscles
Tricep stretching 88 Stretching with knees to chest standing 138 and of the abdomen 164
Regions of the human body 14 Neck stretching in rotation
the position of the child 114
the lateral 64 Stretching of the forearm, Stretching of the hamstrings, Muscles of the upper limb 166
Muscular system 16 kneel 90 Cow and Cat Stretching 116 sitting or standing 140
Forward flexion Muscles of the lower limb 170
Skeletal system 18 the elongation of the neck 66 Stretching of the flexor Back stretching Stretching of the hamstrings,
in rotation, kneel 118
Nervous system 20 and of the wrist extender 92 lying down 142 Types of muscles 172
Neck extension 68 Stretching of the lumbar area,
Circulatory system 21 Wrist stretching in rotation 94 in rotation 120 Stretching of the hamstrings,
Shoulder stretching 70 standing, and the adductors,
Joints 173
Body movements 22 Stretching of the thumb and fingers 96
Stretching of the pelvis and glutes 122 sitting 144
Muscles and joints Skeletal system 174
of the shoulder 72 Trunk stretching 98 Muscles and joints of the pelvis Lateral stretching of the
The principles of the glutes 124 adductors, in lunge 146 Spine 176
Cross stretching of the shoulder 74 Muscles and joints of the trunk 100
the stretching 24 Cross stretching of the glutes, Bones of the upper limb 178
Stretching of the rotator cuff Sustained stretching of the abdomen lay down 126 Leg stretching
What is stretching? 26 and of the foot Bones of the lower limb 182
Assisted stretching of the infraspinatus the cobra stretch 102 Stretching of the glutes, sitting 128 148
Muscles, joints, and nerves 32 and of the scapular 78 Lateral stretching, standing 104 Knee to chest standing Joints and muscles of the leg, Nervous system 184
Different types of stretching 40 Enveloping stretching Stretching of the abdomen, the stretching of the pigeon 130 foot and ankle 150
Nerves of the upper limb
Safety during stretching 46 and of the arm adductor 80 kneel and stand, Lateral hip stretching and Heel stretching 152 and of the lower limb 184
in rotation 106 of the iliotibial band 132
Perform stretching Stretching of both adductors Stretching of the shin and the
correctly 50 of the arms 82 Achilles tendon, standing 154 Appendix 186
Stretching for muscle groups Calf stretching, lean forward
the joints 54 forward 156 Glossary 188

Ankle stretching Index 189

in rotation and of the fingers,
crouched 158
8 9

Foreword
Physical fitness is much more than power and muscle volume. The system
The musculoskeletal system of your body is a complex set of joints,
ligaments, tendons and muscles, and the proper functioning of each one of them
these components are essential for excellent physical performance.
Stretching keeps all these elements in the best condition.
ensuring your joints the widest range of motion
and thus protecting yourself from injuries. Stretching also represents a
Prelude and an important conclusion to your training program.

This book contains 50 stretching exercises that involve everyone.

the main muscle groups of the body and allow for defining programs
suitable for every situation. Each exercise is illustrated in color and
accompanied by an explanation on how to carry it out, thus allowing you to
understand instantly which muscles will benefit the most. Some
muscles are deep and not immediately identifiable in a man or in
a muscular woman, but they will still be interested in stretching.
All exercises are accompanied by tips and considerations for performing them.
in a perfect way.

As with any physical activity, it is essential to follow correctly

the instructions, with great attention to safety.
In this way, you will minimize the risk of injuries and ensure yourselves
the maximum benefit. If any of your joints are weakened (for
example due to a previous shoulder sprain), consult the
your doctor before engaging in stretching exercises.

Incorporate a regular exercise program into your daily life.

Stretching is a fun way to optimize your physical activity.
and to achieve excellent joint flexibility. It is time
to take control of the situation and do stretching every day!

Professor Ken Ashwell

Department of Anatomy
School of Medical Sciences, Faculty of Medicine,
University of New South Wales, Sydney, Australia
134 135

Thigh stretching
The upper part of the leg, the thigh, includes the group of
quadriceps at the front, hamstrings at the back
and the adductors in the center. In athletes, these are the muscle groups.
most commonly solicited, especially in sports that involve
rapid changes in direction. Adequate flexibility is necessary for
who has to kick but also for gymnasts, dancers, and divers.
The quadriceps group includes the vastus medialis, the vastus
lateral, the vastus intermedius and the rectus femoris. The hamstrings
they include the biceps femoris, the semimembranosus and the
semitendinosus. The group of adductors consists of the large
adductor, the long adductor and the short adductor. Among the muscles most
The small muscles of the thigh are the gracilis and the sartorius.

Joints and muscles of the thigh and leg ................. 136

Stretching of the quadriceps, standing ....................................... 138
Stretching of the hamstrings, sitting or standing .................. 140
Stretching of the hamstrings, lying down................................ 142
Stretching of the hamstrings, standing, and of the adductors, seated
Lateral stretching of the adductors, in lunge ....................... 146
136 thigh stretching joints and muscles of the thigh and leg
137
Joints and muscles of the thigh and leg
Thigh muscles (in section)

Lower right corner Lower left corner

(frontal view) (rear view) Semimembranosus
Great adductor
Muscles
ischiocrural Semitendinosus
Inguinal ligament
Gluteus medius Hamstring
Iliopsoas Slender

Pettineo Large buttock

Slender
Long adductor

Iliotibial band
Greater adductor

Semimembranosus
Hamstring

Iliotibial band
Sartorio

Semitendinosus Lateral vastus Femoral retinaculum

Femur Fibular (peroneal)
long Intermediate vast Medial vastus
Long adductor
Muscles of the quadriceps femoris
Extender Slender
along the fingers
Label
Side capo
Gastrocnemius of the gastrocnemius
Anterior tibial

Soleo Middle capo

of the gastrocnemius

Tibia
Extensor retinaculum
superior
Perone
Extensor retinaculum
inferior

Astragalus

Tarsal bones

Metatarsal bones
Superficial muscles of the lower limb Superficial muscles of the lower limb
Phalanx Calcagno
(frontal view) (rear view)
138 thigh stretching quadriceps stretching, standing
139
Quadriceps stretching, standing
This classic quadriceps stretch has been performed for generations. attention!
It's easy and can be practiced at any time, while walking or waiting for the bus.
If you feel pain in the
The muscles most involved are the medial vastus, the lateral vastus, and the vastus.
intermediate. The rectus femoris and iliopsoas will also benefit if the hip
it is held in extension. If you grab the foot instead of the ankle, you will also feel
back or to the knee
during stretching A Stretching
standing
of the quadriceps,

normal, try them

the stretching of the anterior tibial along the shin. The thigh quadriceps limits the
variants. In case of
flexion of the knee and extension of the hip, and can allow the pelvis a
imbalance, let yourselves be assisted
anterior rotation position that increases the curve of the lumbar area.
or try a variant.
advice
Keep your knees
Stand up, in perfect balance. Bend one knee and grab your foot or the align at the shoulders.
ankle with the hand (as is most comfortable for you), pulling the knee towards the gluteus (if you
Do not twist the knee
If you feel insecure on one foot, perform the exercise near a support to hold on to.
towards the outside.
with the other hand). When you pull your foot back, you should feel a graceful stretch.
of the front part of the thigh.

A Se provate dolore alla schiena, o avete problemi di equilibrio, eseguite lo stesso

exercise lying on your side. Lie on the side opposite to the leg you want to stretch.
Then perform the same movement: bend the knee and grasp the foot or ankle.
pulling towards the gluteus.

A If you can't bend your knee enough to grab your foot with your hand, try this
variant. Position yourselves as before, but place your foot on a chair, a bench or
a stool behind you instead of grabbing it with your hand. Find a support to lean on.
the foot in a comfortable position, but high enough to feel the stretch. For
slightly increase the stretching, bend the leg on which you are supporting yourself a little.

➊ Femoral rectum
➋ Lateral vastus
➌ Intermediate vast
(under the rectus femoris)
➍ Medial vastus Femoral vein

➊
Intermediate Vast
Vasto mediale

(3 and 4 on the other side of the

thigh
➋
➌ Lateral vasto
➍
140 thigh stretching stretching of the hamstrings, sitting or standing
141
Stretching of the hamstrings,
sitting or standing B Hamstring stretching, standing
The hamstrings are the muscles or groups of muscles in the human body that are most subjected to
Attention!
muscle tightness, and many people benefit from good stretching exercises. One of the
Bend slightly
The most common exercises are done seated. Standing stretching is great because it can be performed
the knee. If you feel
during the day without any particular preparation. The muscles involved are obviously
even a slight pain
the hamstrings, but with these exercises other muscles are also stretched, including the sartorius,
during stretching,
the gastrocnemius and the long toe flexor. Those who suffer from sciatica must be careful with this
consult your doctor.
type of stretching and consult the specialist before performing the exercises: it is possible to modify them
the execution to effectively stretch the muscle tissue without damaging the nervous one.

Hamstring
advice
Perform the exercise seated. Start with your legs extended, bend the leg you do not want.
stretch so that the sole of the foot rests on the inside of the opposite knee. Bend
lean forward and try to touch your toes.
Bend forward and do not
bend the neck and the part
A Hamstring stretching, sitting down Semimembranosus
Standing stretching is best done by placing your toes against a wall or a step, back pain. Semitendinosus
but it is not necessary. The stretched leg must be extended in front of you with the toes.
(2 and 3 not visible,
and the ankle stretched back towards the knee. Bend the other knee and tilt the torso.
inside the thigh
forward, to feel the stretch behind the knee.

A You can stretch one leg sitting down by pulling a towel or a

elastic band attached to the fingers. This way you increase the intensity of the exercise
and also stretch the gastrocnemius.
Hamstring
(not visible,
B Try to raise your leg above a bench or a fence. This variation combines the on the other side of the
thigh
two positions because the stretching is done standing but stretches the hamstrings at the height of
basin. To perform it, place one knee on the railing or on a bench, bend
slightly bend the other knee, if necessary, then lean forward with your torso.

➊ Hamstring
➋ Semimembranous
➌ Semitendinosus

➊
➋
➌

Semitendinosus
Semimembranous
142 thigh stretching stretching of the hamstrings, lying down
143
Stretching of the hamstrings, lying down
Stretching the hamstrings while lying down is really great for those who have problems with attention
flexibility with these muscles. The reason is that, in the supine position, the knee is not
If you are not comfortable
subjected to pressure, therefore stretching can also be completed with a
with the head resting
very limited extension. The other advantage of this position is that you can
the land, support it with
resting the leg on a support during stretching, allowing you a duration
a cushion or a
of the greatest exercise, if you wish. You can also perform this stretching in
towel. Consulted
assisted mode, with a neural mobilization technique or with the PNF technique
the doctor if he warned you advice
(neuromuscular proprioceptive facilitation). In this position, the three muscles
pain during Keep your elbows bent.
ischiocrural muscles will be lengthened in the same way.
the exercise. at 90° and do not stretch the
knee when the hip
Lie on your back. Bend the hip and knee of one leg, keeping the other one straight. starts to move.
Support the leg behind the knee with your hands. From this position, stretch more than
you can stretch the leg without changing the position of the hip. You should feel the stretch
behind the knee.

A Try assisted stretching. The person performing the exercise lies on their back and lifts
a leg like before, but she rests it on her companion's shoulder, who holds the leg at height
of the ankle or knee and moves it forward until the stretching is felt. For Semimembranosus
transform this exercise into PNF stretching, push with your leg on your partner's shoulder Semitendinosus
for a few seconds and then relax. During the relaxation phase, the partner pushes the
(3 and 4 in the inner part
leg to increase stretching. Repeat the exercise as many times as you want. of the thigh}

A For neural mobilization, instead of muscle stretching, take the same

position; instead of extending your leg as far as you can, stop before the limit and then
Biceps femoris A Hamstring stretching, lying down
relax it. Continue to move the leg back and forth at knee level for
mobilize the nerve. Large gluteus
➊

➊ Big butt
➋ Biceps femoris
➌ Semimembranosus
➍ Semitendinosus
➊

➋
➌
➍
144 thigh stretching stretching of the hamstrings, standing, and of the adductors, seated
145
Stretching of the hamstrings, standing,
and the adductors, seated
Attention!
Stretching of the hamstrings while standing is a good test to assess the effectiveness of
If you feel discomfort at
length of your muscles during daily activities. If you bend only at the height
back or thighs,
of the knees or a little lower, your hamstrings are tightened and probably Large gluteus
bend them slightly
They constrain the pelvis in a rotated posterior position. This may be the cause of
knees when stretched
pain in the lower back area and incorrect posture.
the hamstrings standing.
Sitting adductor stretches have the advantage of stretching the group of Consult the doctor in Biceps femoris
adduttori di sinistra e di destra contemporaneamente, permettendovi di individuare uno case of pain.
imbalance between one side and the other, which can cause a lifting of the pubic symphysis and a
resulting pubalgia.
A Stretching
standing
of the hamstrings,
Semimembranosus
Semitendinosus

(8 and 9 are located in the

internal part of the
For stretching the hamstrings while standing, align your feet with your shoulders. Lean forward.
thigh
and lower your hands in front of your thighs. At the knee height, move your hands away.
from the legs. Keep bending until you feel the stretch behind your legs. If not
you are comfortable, bend your knees slightly.
For the stretching of the adductors from a seated position, sit on the ground. Bend your hips and knees.
bring the soles of the feet together. Keep the feet and elbows inside the knees. For
to increase the intensity of the stretch, push your knees down with your elbows.

B Try lying down adductor stretching. Keep the lower body stable.
in the same position but lie down and relax! The advantage lies in taking advantage of the
gravity force to gradually increase the intensity of the stretch.

advice
B The 'V' position of seated stretching can stretch the adductors to the left and right.
simultaneously. This time, sit with your legs extended in front of you. Move your legs Keep your back straight
in a 'V' position outward, to feel the stretch equally on the left and right. straight and the chin far away
from the chest while
➊ Pettineo perform the exercises.
➋ Long adductor
➌ Short adductor Long adductor

➍ Great adductor
Pettineo
➎ Slender ➏ Short adductor
➏ Big butt 4th Great Adductor

➐ Biceps femoris (1, 3 and 4 are located deep

under the long adductor and the gracilis
➑ Semimembranosus
➐
➒ Semitendinosus Slender
➑
➒
➊
➋
➌
B Adductor stretching, sitting down
➎
➍
146 thigh stretching lateral stretching of the adductors, in lunge
147
Lateral stretching of the adductors, in lunge
This stretching is directed at the adductors but also at the gracilis. These muscles are Attention!
important in many sports, especially those that involve kicks and rapid changes of
Keep the knee
direction during the run. Dancers and gymnasts need flexibility to perform
aligned fold to the
the 'splits'. People who spend a lot of time sitting will suffer from stiffness. advice
avoiding foot injuries
right in these muscles. You can perform this stretching in a static form for the
knee pain. Keep your toes
flexibility or dynamically as part of the warm-up. The contracted adductors
forward rolls and the weight on
limit the ability to move the legs laterally, moving them away from the body and
feet.
they can cause internal rotation of the knee, increasing the risk of injury
to the knee and to the hip.

Stand up, with your hands on your hips and your feet wider than shoulder-width apart, with your toes
lean forward. Bend one knee and shift your body weight onto the bent knee,
so as to feel the stretch along the side of the opposite leg. If it doesn't happen,
spread your feet further apart.

A Try the adductor stretch with one leg raised. Position yourselves standing on the sides.
on a bench. Lift one leg sideways, resting the inside of the foot on the
bench. For most people, it is enough to feel the stretch; in case
on the contrary, bend the other knee and shift your weight as before.

A To increase difficulty, try the adductor stretch with the exercise ball.
Stand with one leg bent and the knee resting on the exercise ball.
Let the ball roll slowly away from you until you feel the stretch inside
of the thigh. Be careful to control the ball: this is an advanced exercise.

➊ Pettineo
➋ Long adductor Pettineo
➌ Short adductor
➍ Great adductor
Slender
➎ Slender
Long adductor

Short adductor
4th Greater adductor

(3 and 4 are not visible,

they are found in depth
under the long adductor

➊
➋
A Lateral stretching of the adductors in a lunge
➌
➎
➍