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Major Muscle

Group Location

Functional

Role

Exercise to

Strengthen Sample Stretch Notes

Abdominal Stomach

Sitting up,

postural

alignment

Crunches,

leg raises,

twisting

crunches

You typically don't

stretch your abs.

For most people,the abs are not

strong enough, so

you need to work

on strengthening

them rather than

stretching them

The rectus

abdominus is the

muscle that is

visible. The

transversus

abdominus

muscle, which

stabilizes your

back is

underneath.

Biceps Front oupper arm

!iting,pulling

"icep Curls

Sit on loor. #lace

hands behind you

with ingers

pointing awayrom your body.

$alk your hips

away rom your

hands.

%nytime you

move your handtoward your

shoulder, you are

using your biceps.

DeltoidsTop o

shoulder

&verhead

liting

#ush ups,

bench press,

side reararm raises

(Scratch your

"ack( ) #ut both

hands over your

head. "end one

elbow and place

hand on back.$ith other hand,

push elbow to

stretch triceps,

deltoids, lats

The deltoids are

composed o three

parts, anterior,

posterior

medial. %nytime

you (lap( yourarms, your

deltoids are

working.

Erector Spinae !ow back#ostural

alignment

back

e*tensions

(Cat Stretch( )

+neel on all ours,

round back like a

cat. Sit on chair

with eet shoulder

distance apart.

"end over and

place shoulders

between your

knees

The erector spinae

is sometimes

called the (low

back( muscle,

although it runs

up your entire

back.

Gastrocnemius

Soleus

"ack o

lower leg

#ush o or

walking,

standing on

tiptoes

Standing

cal raises,

seated cal

raises

!unges with a

straight back leg

or gastrocnemius.

!unges with bent

knees or soleus.

The

gastrocnemius

give your legs a

rounded shape.

The soleus is

underneath thegastrocnemius.

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Gluteus "uttocks

Climbing

stairs,

walking,

standing up

Suat, leg

press

Sit on chair, cross

other leg over

thigh o bent leg,

lean orwards.

-ade up o

several muscles.

The largest

muscle in the

body is the

gluteus ma*imus.

!amstrings Thigh ) back $alking

Suats,

lunges, leg

e*tensions,

leg curls

$hile standing,

place heel o leg to

be stretched on a

chair. +eep your

leg as straight as

possible, your hips

suare and your

back lat. "end at

the waist toward

your leg.

The hamstrings

are made up o

three muscles.

on't suat below

/0 degrees,

otherwise you

could damage

your knees.

Latissimus

Dorsi

Rhomboids

"ack ) !ats

are the large

triangular

muscle in

the midback.

1homboids

are between

the shoulderblades

#ostural

alignment,

pulling open

a door

!ats ) pull

ups, chin

ups, lat pull

downs

1homboids

) chinups

bent arm

rows

(Scratch your"ack( ) #ut both

hands over your

head. "end one

elbow and place

hand on back.

$ith other hand,

To stretch

rhomboids, (hug

yoursel( Cross

your hands in ront

o you, place both

hands on your

shoulder blades.

eveloped lats

give your back a

(2( shape,

making your waist

appear smaller.

"bli#ues Side o body

1otation

and side

le*ion o

body

Twisting

crunches,

rotary torso

!ie on your back

with your arms

e*tended out 3(T(

shape4 "end both

knees. 1otate your

hips and put yourbent legs on the

loor on your side.

Strong internal

and e*ternal

obliue muscles

ward o backpain.

$ectoralisFront o

upper chest

#ush up

rom lying

position,

push open a

door

push)up,

pull)up,

bench press

$hile standing,

hold both arms out

at shoulder height,

palms orward.

#ull arms back.

The pectoralis

muscles pull the

shoulder and arm

orward.

%uadriceps Thigh ) ront

Climbing

stairs,

walking,standing up

Suats,

lunges, legpresses

$hile lying on

side, grasp ankle,push hips orward

The uads are

made up o ourmuscles.

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&rape'ius

!arge

muscle in

upper and

mid)back.

-oves head

sideways,

upright

rows,

shoulder

shrugs

5pper trap stretch.

Sit in a chair, put

your let hand

behind you. Tilt

your head so your

right ear moves

toward your rightshoulder. 1epeat

on the other side.

Your upper

trapezius connects

your head to your

shoulders. $hen

you eel (knots in

your neck(, it'syour trapezius.

&riceps"ack o

upper arm#ushing

#ush ups,

tricep

e*tensions,

dips

(Scratch your

"ack( ) #ut both

hands over your

head. "end one

elbow and place

hand on back.

$ith other hand,

push elbow tostretch triceps,

deltoids, lats

%nytime you

e*tend your lower

arm, you are using

your triceps.