Anatomy of Strength and Conditioning. Hollis Lance Liebman

Promotes flexibility in the chest, which is important for true upper body strength and mobility

       Best For

      • pectoralis major

      • pectoralis minor

      • deltoideus anterior

      • biceps brachii

      ANNOTATION KEY

       Bold text indicates target muscles

      Gray text indicates other working muscles

      * indicates deep muscles

      STRETCHING: LOWER BACK

      1. Lie on your back with your legs bent.

      2. Clasp your hands around your lower legs, and pull your knees toward your chest, feeling a deep stretch in the lower back. Hold for 10–30 seconds.

       Targets

      • Lower back

       Benefits

      • Promotes flexibility in the lower back, which is essential for mobility, injury prevention and performance

       Best For

      • erector spinae

      ANNOTATION KEY

       Bold text indicates target muscles

      Gray text indicates other working muscles

      * indicates deep muscles

      STRETCHING: GLUTES

      1. Lie on your back, with your left leg bent and your foot firmly planted on the ground.

      2. Cross your right ankle over the left thigh, resting it just above the kneecap.

      3. Reach between your legs to clasp your hands around the left leg and gently pull it toward you, feeling a stretch within the glutes. For a deeper stretch, lift your head off the floor. Hold for 10–30 seconds, then switch legs.

       Targets

      • Glutes

      

       Benefits

      • Improves the malleability of the gluteus maximus

       Best For

      • gluteus maximus

      ANNOTATION KEY

       Bold text indicates target muscles

      Gray text indicates other working muscles

      * indicates deep muscles

      STRETCHING: QUADRICEPS

      1. Begin in a standing position, then lift your left foot and bend your left leg behind you.

      2. Grab your raised foot with your left hand and pull it toward your upper thigh to feel a deep stretch within the quads. Hold for 10–30 seconds, then switch to the other side.

      

       Targets

      • Quadriceps

       Benefits

      • Promotes flexibility in the quadriceps, which is vital for optimal performance in the upper body

       Best For

      • vastus intermedius

      • vastus lateralis

      • vastus medialis