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Major Muscle Groups

Major Muscle

GroupLocation

Functional

Role

Exercise to

StrengthenSample Stretch Notes

Abdominal StomachSitting up,posturalalignment

Crunches, legraises, twistingcrunches

You typically don't stretch yourabs. For most people, the absare not strong enough, so youneed to work on strengtheningthem rather than stretchingthem

The rectus abdominus isthe muscle that is visible.The transversusabdominus muscle, whichstabilizes your back isunderneath.

BicepsFront o upper

arm!iting, pulling "icep Curls

Sit on loor. #lace handsbehind you with ingerspointing away rom your body.$alk your hips away rom yourhands.

%nytime you move yourhand toward your

shoulder, you are usingyour biceps.

Deltoids Top o shoulder&verheadliting

#ush ups,bench press,side rear armraises

(Scratch your "ack( ) #ut bothhands over your head. "endone elbow and place hand onback. $ith other hand, pushelbow to stretch triceps,deltoids, lats

The deltoids arecomposed o three parts,anterior, posterior medial. %nytime you (lap(your arms, your deltoidsare working.

Erector Spinae !ow back #ostural

alignment

back

e*tensions (Cat Stretch( ) +neel on allours, round back like a cat. Siton chair with eet shoulderdistance apart. "end over andplace shoulders between your

The erector spinae is

sometimes called the (lowback( muscle, although itruns up your entire back.

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shoulder blades on your shoulder blades.

"bli#ues Side o body1otation andside le*ion obody

Twistingcrunches,rotary torso

!ie on your back with your

arms e*tended out 3(T( shape4"end both knees. 1otate yourhips and put your bent legs onthe loor on your side.

Strong internal ande*ternal obliue musclesward o back pain.

$ectoralisFront o upperchest

#ush up romlying position,push open adoor

push)up, pull)up, benchpress

$hile standing, hold both armsout at shoulder height, palmsorward. #ull arms back.

The pectoralis musclespull the shoulder and armorward.

%uadriceps Thigh ) rontClimbingstairs, walking,standing up

Suats,lunges, legpresses

$hile lying on side, grasp

ankle, push hips orward

The uads are made up o

our muscles.

&rape'ius!arge muscle inupper and mid)back.

-oves headsideways,

upright rows,shouldershrugs

5pper trap stretch. Sit in achair, put your let hand behindyou. Tilt your head so yourright ear moves toward yourright shoulder. 1epeat on theother side.

Your upper trapeziusconnects your head toyour shoulders. $hen youeel (knots in your neck(,it's your trapezius.

&riceps "ack o upperarm #ushing

#ush ups,

tricepe*tensions,dips

(Scratch your "ack( ) #ut bothhands over your head. "end

one elbow and place hand onback. $ith other hand, pushelbow to stretch triceps,deltoids, lats

%nytime you e*tend your

lower arm, you are usingyour triceps.

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