Trunk

 

trunk-anatomy

 

Chest

The major chest muscle is known as the pectoralis major. Any time your upper arms moves across the front of your body, your pecs contract. To stretch these muscles, perform the exact opposite motion.

From a seated position on the end of a weight bench, sit up straight, clasp your hands behind your lower back and push your shoulder blades together. This same stretch can be done from a standing position.

Another way to stretch your chest is inside an open doorway. Bend your right elbow 90 degrees, place your forearm against the door jamb and apply forward pressure with your right shoulder. Hold and repeat with your other side. When doing this stretch, make sure your upper arm parallels the floor.

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Back

The latissimus dorsi, rhomboids, trapezius and erector spinae are back muscles that can be stretched with four different movements–flexion, extension, rotation and lateral flexion.

Standing with your feet shoulder-width apart and arms at your sides, bend forward, try to touch your toes and hold. This is flexion.

To do extension, stand in the same position as flexion, place your hands on your hips and slowly bend backwards while keeping your lower body still.

To do rotation, stand in the same starting position as extension and rotate your upper body as far to each side as possible, holding each position for your desired length of time.

To do lateral flexion, place your arms at your sides and bend laterally as far as possible to each side.

One final way to stretch your back muscles is to hang from a pull-up bar with your arms fully extended.

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Upper Back Stretch

Stretching the muscles in your upper back can promote good posture. To stretch these muscles:

Stand in a relaxed position with your arms extended in front of you, parallel to the floor (top image).

Pull your shoulder blades together behind you, bending your arms slightly at the elbows. You’ll notice that your arms spread a little wider as you do this (bottom image).

Hold about 30 seconds

Repeat as desired.

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Lower Back: Knee-to-Chest Stretch

The knee-to-chest stretch focuses on the muscles of your lower back. Don’t do this stretch if you have osteoporosis because it may increase the risk of compression fractures in your vertebrae.

To do this stretch:

Lie on your back on a firm surface with the backs of your heels flat on the floor.

Gently pull one knee up to your chest until you feel a stretch in your lower back.

Bring the knee as close to your chest as comfortably possible.

Keep the opposite leg relaxed in a comfortable position, either with your knee bent or with your leg extended.

Hold for about 30 seconds.

Switch legs and repeat.

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knee-to-chest

 

Abdominals

Prone Lying Ab Stretch

Lie down on your stomach with your feet about shoulder-width distance apart and your arms positioned directly under your shoulders in a position similar to that of a pushup.

Straighten both arms to slowly lift your upper body off the ground while keeping your hips in contact with the ground. Continue lifting your upper body until you feel a stretch in your abdomen.

Hold this stretch for about 10 seconds and relax. You can make this stretch a little more difficult by bending your head back as if you were trying to look at the ceiling while your arms are extended.

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Back (Dynamic): Trunk Twist