Standing Reverse Shoulder Stretch
| English Name | Standing Reverse Shoulder Stretch |
|---|---|
| Difficulty | Beginner |
| Exercise Types | کششی, ایستا |
| Primary Muscle (EN) | Anterior Deltoid |
| Muscle Groups | Biceps muscles Chest muscles Shoulder Muscles |
|---|---|
| Workout Type | Stretching |
| Required equipment | No equipment |
💠 Exercise guide
The Standing Reverse Shoulder Stretch is a simple stretching exercise that helps open up the shoulder and chest muscles, improving shoulder flexibility, reducing stiffness, and preventing injury. This stretch is especially recommended for individuals who spend long hours sitting at a desk or frequently perform daily activities with their arms positioned forward.
💠 How to perform the exercise
Preparation
✅ Stand upright with your feet shoulder-width apart.
✅ Bring your hands behind your back and interlace your fingers.
✅ Keep your shoulders down and back, and gently open your chest forward.
Execution method
✅ Slowly move your hands backward and downward until you feel a stretch in your shoulders and chest.
✅ Keep your chin up and your body upright, avoiding excessive arching of the lower back.
✅ Hold the position for 15 to 30 seconds, then release.
Coaching tips and recommendations
✔ The stretch should be gentle; avoid applying excessive force or making sudden, jerky movements.
✔ To maintain balance, you can lean against a wall or spread your feet slightly wider.
✔ If you can’t interlace your fingers, use a towel or strap to connect your hands.
✔ If you feel pain (not normal stretching), stop the movement immediately.
✔ Perform this stretch after a workout or as part of your daily warm-up to improve shoulder and chest flexibility.
Benefits of the exercise
🔵 Improved flexibility in the shoulders and chest
This movement specifically stretches the front fibers of the shoulder and the upper part of the pectoral muscle, which are less engaged during daily activities. As a result, it helps prevent muscle shortening and shoulder pain.
🟦 Improved posture and reduced slouching
In individuals who develop rounded shoulders or slouching due to prolonged sitting or repetitive forward arm movements, this stretch helps restore the shoulders to a more natural position.
🟩 Shoulder injury prevention
Stretching and opening the shoulder joint increases range of motion and reduces the risk of shoulder injuries such as impingement syndrome.
🔷 Comparison with Doorway Stretch
Unlike the doorway stretch, which provides a deeper stretch for the chest and shoulders but requires support (a doorframe or wall), the standing reverse shoulder stretch can be performed anywhere without special equipment and places greater focus on the front shoulder fibers.
🟧 Convenience and Accessibility
For beginners or individuals with limited mobility, this stretch is simpler and safer than overhead or behind-the-head stretches.
Benefits of the exercise
This movement is recommended in NSCA and ACE resources as one of the key shoulder warm-up and cool-down exercises, and it’s especially beneficial for individuals with weak postural muscles.
Regularly performing this stretch helps reduce shoulder pain in both athletes and office workers.
You can increase the intensity of the stretch by widening the distance between your hands or using a strap.
💠 Muscles engaged in the movement
The standing reverse shoulder stretch, by pulling the arms back and opening the chest, effectively targets the front shoulder muscles, parts of the chest muscles, and the triceps. This movement is one of the best exercises for relieving shoulder tightness and improving upper-body posture, and it’s commonly included in corrective, warm-up, or cool-down routines.
Main muscles
Synergistic muscles
Stabilizers
Deltoid Muscle
Deltoideus Muscle
🔹 The deltoid muscle is one of the most important and voluminous muscles of the shoulder region. Its primary function is to move the arm in various directions and stabilize the shoulder joint. Due to its triangular shape, it is named “deltoid,” derived from the Greek word “Δέλτα” (delta), meaning triangle.
🔹 The deltoid muscle is divided into three distinct heads, each playing a specific role in shoulder movement. The anterior head assists in forward motions and arm flexion, the middle head is responsible for abduction and lifting the arm, and the posterior head supports extension and movements behind the body. This muscle is essential for the stability and strength of the shoulder joint, and its weakness can lead to limited range of motion, reduced shoulder power, and an increased risk of injury.
✅ Persian Name: Deltoeid
✅ Latin Name: Deltoideus
✅ Common Name: Shoulder Muscle
✅ Location:
🟡 A superficial muscle located at the top of the upper arm, covering the shoulder joint.
🟡 It forms a cap-like structure over the shoulder joint.
🟡 It directly overlays the head of the humerus and originates from the clavicle, scapula, and the upper part of the arm.
✅ 🔹 Origin
✔ Anterior part: from the outer surface of the clavicle
✔ Middle part: from the acromion, a portion of the scapula
✔ Posterior part: from the spine of the scapula
✅ 🔹 Insertion
✔ All parts of the deltoid muscle insert onto the deltoid tuberosity of the humerus.
✅ 🔹 Function
📌 The deltoid muscle is divided into three parts, each with a specific function:
1️⃣ Anterior Head
- ✔ Moving the arm forward (shoulder flexion)
- ✔ Internal rotation of the arm
- ✔ Assists in horizontal adduction of the arm (moving the arm forward across the body)
2️⃣ Middle Head
- ✔ Lifting the arm outward (shoulder abduction)
- ✔ Assists in stabilizing the shoulder during arm elevation
3️⃣ Posterior Head
- ✔ Moving the arm backward (shoulder extension)
- ✔ External rotation of the arm
- ✔ Assists in horizontal abduction of the arm (moving the arm backward across the body)
📌 Function Summary: The deltoid muscle plays a key role in all shoulder movements and is one of the primary muscles responsible for moving the arm in various directions.
✅ 💪🏻 Muscle Fiber Types
✔ The deltoid muscle consists of a combination of fiber types. ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II). ✔ It is composed of both fiber types.
✔ The anterior and posterior heads contain more fast-twitch fibers, which are suited for powerful and rapid movements.
✔ The middle head has a higher proportion of slow-twitch fibers, which help maintain muscular endurance during sustained activity.
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Plays a key role in all overhead movements, such as shoulder press and bench press.
✔ Crucial for sports like weightlifting, swimming, gymnastics, and wrestling.
✔ Considered one of the primary muscles involved in carrying heavy objects, throwing, and raising the arm.
✅ 🧗🏻♂️ Strength and Endurance
✔ The deltoid plays a vital role in maintaining shoulder joint stability, and its weakness can reduce control over shoulder movements.
✔ This muscle is well-suited for both strength and endurance activities and is heavily engaged in many professional sports.
✅ 🧠 Innervation
✔ Axillary Nerve (also known as the underarm nerve) – responsible for controlling deltoid muscle movements and providing sensation to the shoulder area.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Directly involved in all shoulder and arm movements.
✔ A key muscle for athletes in bodybuilding, weightlifting, swimming, boxing, and combat sports.
✔ Strengthening this muscle improves shoulder shape, prevents injuries, and boosts upper body strength.
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works closely with the rotator cuff muscles, back muscles, and pectoralis major.
✔ Weakness in this muscle can lead to excessive strain on the shoulder and scapular joints, increasing the risk of injury.
✅ 💉 Vulnerability and Potential Issues
✔ One of the most injury-prone muscles in bodybuilding and strength sports due to its crucial role in heavy movements.
✔ Common injuries include tears, strains, tendon inflammation, and cramps—often caused by improper use of heavy weights.
✅ 🏋🏻♂️ Strength Training Exercises for the Deltoid Muscle
1️⃣ Dumbbell or Barbell Shoulder Press – Strengthens all parts of the deltoid
2️⃣ Lateral Raise – Targets the middle head of the deltoid
3️⃣ Bent-Over Reverse Fly – Strengthens the posterior head of the deltoid
4️⃣ Front Raise with Dumbbell or Barbell – Focuses on the anterior head
5️⃣ Arnold Press – Activates all heads of the deltoid simultaneously
✅ 🧘🏻♀️ Stretching and Recovery
✔ Forward and backward shoulder stretches
✔ Wall walks with the hand to improve flexibility
✅ Fun Fact
✔ The deltoid muscle is actually one of the key muscles that shapes and enhances the appearance of the upper body.
✅ Practical Tip
✔ Overtraining the deltoid without strengthening the back and rotator cuff muscles can disrupt shoulder muscle balance.
🔴 Name and Location: A superficial muscle that covers the shoulder joint and originates from the clavicle, scapula, and humerus.
🟠 Anatomy: Composed of three parts—anterior, middle, and posterior—each responsible for different shoulder movements.
🟡 Function:
✔ Anterior: Arm flexion and internal rotation
✔ Middle: Arm abduction and elevation
✔ Posterior: Arm extension and external rotation
🟢 Physiology: A combination of slow- and fast-twitch fibers, allowing for both endurance and explosive power movements.
🔵 Innervation: Axillary nerve, which controls the muscle’s movement and sensation in the shoulder area.
🟣 Importance: Active in all upper-body movements, bodybuilding, weightlifting, swimming, boxing, and combat sports.
🟤 Exercises: Shoulder press, lateral raise, front raise, bent-over raise, Arnold press.
⚫ Fun Fact: A key muscle for shoulder strength and aesthetics, yet one of the most injury-prone muscles during heavy training.
Pectoralis major muscle
Pectoralis major Muscle
The pectoralis major is one of the most important muscles of the chest, located at the front of the thorax. It is responsible for various shoulder movements such as adduction, rotation, and elevation of the arm. This muscle plays a key role in pushing exercises like the bench press and push-ups. Strengthening the pectoralis major enhances upper body power, improves chest aesthetics, and increases stability during strength training.
✅ Persian Name: Sine-ye Bozorg | Pectoralis Major
✅ Latin Name: Pectoralis Major
✅ Common Name: Chest Muscle | Pecs
✅ Location:
🟡 Positioned at the front of the chest, lying over the pectoralis minor muscle.
🟡 Originates from the clavicle, sternum, and ribs, and inserts into the humerus.
🟡 Plays a key role in pushing movements such as bench presses and push-ups.
✅ 🦾 Origin
✔ Inner part of the clavicle (Clavicular Head)
✔ Sternum (Sternal Head)
✔ Ribs 1 to 6 (Costal Cartilage)
✅ 🦿 Insertion
✔ Intertubercular groove of the humerus (bicipital groove)
✅ 📌 Function
The pectoralis major consists of two main parts:
1️⃣ Clavicular Head
✔ Responsible for lifting the arm and moving it forward
✔ Activated in movements such as incline bench press
2️⃣ Sternal Head
✔ Responsible for adducting the arm inward and downward
✔ Activated in movements such as flat bench press and push-ups
✅ Main Functions:
✔ Flexing the arm at the shoulder joint
✔ Adducting the arm toward the body
✔ Medial rotation of the arm
✔ Assisting in pushing movements such as bench press and push-ups
✅ 💪🏻 Muscle Fiber Type
✔ A combination of fast-twitch fibers (Type II) for explosive power generation
✔ A small amount of slow-twitch fibers (Type I) for maintaining muscular endurance
✅ 🏋🏻♂️ Role in Movement and Athletic Performance
✔ Primary muscle involved in bench press, parallel bar dips, push-ups, and cable flys
✔ Enhances upper body strength in bodybuilding, CrossFit, and boxing
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A large and powerful muscle responsible for explosive upper body movements
✔ Strengthening it improves performance in all pushing exercises and helps prevent shoulder injuries
🧠 Innervation
✔ Medial and lateral pectoral nerves
🩸 Blood Supply
✔ Lateral thoracic artery
✔ Internal thoracic artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding: bench press, parallel bar dips, cable crossover
✔ Boxing & MMA: delivering powerful punches and maintaining a defensive guard
✔ Push-based sports: push-ups, dips, and upper body strength training
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works in coordination with the anterior deltoid, triceps brachii, and pectoralis minor during pushing movements
✔ Strengthening it helps reduce stress on the shoulder joint and prevents injuries
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in the muscle can lead to reduced upper body strength and poor posture
✔ Overstretching may result in tendon inflammation or partial tears
✅ 🏋🏻♂️ Key Exercises to Strengthen the Pectoralis Major
1️⃣ Barbell Bench Press – The best exercise for increasing chest strength and size
2️⃣ Incline Bench Press – Targets the clavicular head of the chest muscle
3️⃣ Parallel Bar Dips – Builds mass and strength in the pectoralis major
4️⃣ Cable Crossover – Focuses on contraction and squeezing of the chest
5️⃣ Dumbbell Flyes – Stretches and strengthens the chest muscles
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Chest Stretch on Wall – Improves chest flexibility
✔ Standing Chest Stretch – Enhances range of motion in the shoulders and chest
✅ Fun Fact
✔ The pectoralis major is one of the strongest upper body muscles and plays a vital role in all strength-based sports.
✅ Practical Tip
✔ To build a well-developed and symmetrical chest, combine pushing exercises with stretching movements and focus on all areas of the muscle.
🔴 Name & Location: A large, superficial muscle located at the front of the chest
🟠 Anatomy: Consists of two heads (clavicular and sternocostal) with distinct functions
🟡 Function: Arm adduction, internal rotation, and assistance in pushing movements
🟢 Physiology: A mix of fast- and slow-twitch fibers for both power and endurance
🔵 Innervation: Medial and lateral pectoral nerves
🟣 Importance: Crucial in bodybuilding, boxing, swimming, and push-based movements
🟤 Exercises: Bench press, dips, cable crossover, dumbbell flyes
⚫ Fun Fact: The most important muscle for upper body power and an aesthetically shaped chest
Biceps Brachii Muscle
Biceps Brachii Muscle
The biceps brachii is one of the main muscles at the front of the arm, consisting of two heads—a short head and a long head—and plays an important role in elbow flexion and forearm rotation. This muscle is engaged in all strength training and daily activities that require bending the elbow or rotating the forearm.
Strengthening this muscle improves performance in weightlifting, bodybuilding, martial arts, and daily activities.
✅ Persian Name: Do Sare Bazoei
✅ Latin Name: Biceps Brachii
✅ Common Name: Arm / Front of the Arm
✅ Location:
🟡 Located in the anterior (front) part of the arm, extending from the shoulder to the forearm.
🟡 Consists of two heads—a short head and a long head—that originate from the scapula (shoulder blade).
🟡 Positioned at the front of the arm, it enables movement by flexing the elbow and rotating the forearm.
✅ 🦾 Origin
✔ Long head: originates from the supraglenoid tubercle of the scapula
✔ Short head: originates from the coracoid process of the scapula
✅ 🦿 Insertion
✔ It attaches to the radius bone in the forearm.
✔ It has a thick sheath called the bicipital aponeurosis, which connects to the forearm muscles.
✅ 📌 Classification and Function
The biceps brachii consists of two main heads:
1️⃣ Long Head
✔ Responsible for shoulder stability and assisting with arm movements.
✔ More active during pulling exercises (such as pull-ups) and overhead movements.
2️⃣ Short Head
✔ Plays a primary role in elbow flexion.
✔ More active during direct biceps exercises, such as dumbbell and barbell curls.
✅ Main Functions:
✔ Elbow flexion – lifting the forearm toward the upper arm.
✔ Forearm supination – rotating the forearm upward (such as opening a bottle).
✔ Assisting shoulder movements – involved in raising the arm.
✅ 💪🏻 Muscle Fiber Type
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I) It consists of both.
✔ Fast-twitch fibers are activated during powerful movements, such as heavy biceps curls.
✔ Slow-twitch fibers help maintain muscle endurance throughout the day.
✅ 🏋🏻♂️ Role in Motor and Athletic Performance
✔ It plays a role in all pulling and strength movements of the arm, such as pull-ups, push-ups, deadlifts, and shoulder presses.
✔ Athletes in bodybuilding, weightlifting, boxing, wrestling, and gymnastics need to strengthen this muscle.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle has both strength and endurance, being active in repetitive movements (such as swimming) and explosive movements (such as weightlifting).
✔ Weakness in this muscle leads to reduced grip strength, decreased arm endurance, and a higher risk of elbow and shoulder injuries.
🧠 Innervation
✔ The musculocutaneous nerve (C5–C6) is responsible for controlling this muscle.
🩸 Blood Supply
✔ The brachial artery is the main blood supply for this muscle.
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Bodybuilding: Active in all arm strength exercises, such as dumbbell and barbell curls.
✔ Martial arts: Assists with punching in boxing, judo, and wrestling.
✔ Gymnastics: Important in movements like pull-ups, planks, and hanging.
✔ Team sports: Plays a role in throws in basketball, volleyball, and American football.
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ Works with the brachialis muscle to flex the elbow.
✔ Has a close relationship with the forearm muscles and affects grip strength.
✔ Strengthening this muscle improves shoulder stability and helps prevent elbow injuries.
✅ 💉 Vulnerability and Potential Issues
✔ Tearing or straining of the long head of the biceps is the most common injury, especially in weightlifting and intense sports.
✔ Weakness in this muscle can cause problems with elbow flexion and reduced hand strength.
✅ 🏋🏻♂️ Main Exercises for Strengthening the Biceps Brachii
1️⃣ Barbell Curl – the best exercise for mass and strength
2️⃣ Hammer Curl – places more emphasis on the long head
3️⃣ Cable Curl – focuses on a full range of motion
4️⃣ Chin-ups – combines strength and endurance training
5️⃣ Preacher Curl – strengthens the short head and increases muscle isolation
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Arm stretch against the wall to improve flexibility
✔ Massage and muscle release to reduce tension after exercise
✅ 🔍 Interesting Fact
✔ Contrary to popular belief, the biceps brachii is just one of several muscles responsible for elbow flexion, and the brachialis muscle is actually the strongest elbow flexor!
✅ 💡 Practical Tip
✔ For maximum growth, perform exercises for this muscle with different grip widths (close, medium, wide) to engage both the short and long heads!
🔴 Name and Location: A muscle at the front of the arm with two heads—short and long.
🟠 Anatomy: Originates from the scapula and inserts into the radius bone.
🟡 Function: Flexes the elbow, supinates the forearm, and assists with shoulder movements.
🟢 Physiology: A mix of strength and endurance fibers, essential in bodybuilding workouts.
🔵 Innervation: Musculocutaneous nerve (C5–C6).
🟣 Importance: Active in bodybuilding, boxing, gymnastics, and team sports.
🟤 Exercises: Barbell curls, hammer curls, chin-ups, cable curls.
⚫ Fun Fact: For complete development, target both heads with a variety of exercises!
Trapezius muscle
Trapezius Muscle
The trapezius muscle is one of the most important superficial back muscles, extending from the occipital region to the middle of the back. It plays a key role in shoulder movements, scapular stabilization, and neck motions. Strengthening this muscle improves shoulder endurance, reduces neck pain, and enhances overall posture.
✅ Persian Name: Zozanaghei
✅ Latin Name: Trapezius
✅ Common Name: Trapezius muscle
✅ Location:
🟡 A superficial muscle extending from the base of the skull to the twelfth thoracic vertebra (T12).
🟡 Positioned as a broad, diamond-shaped muscle on both sides of the spine.
🟡 Responsible for shoulder movements, scapular stabilization, and assisting neck motions.
✅ 🦾 Origin
✔ Occipital bone
✔ Cervical ligamentum nuchae
✔ Cervical and thoracic vertebrae (C7-T12)
✅ 🦿 Insertion
✔ Clavicle (lateral third)
✔ Acromion process of the scapula
✔ Spine of the scapula
✅ 📌 Division and Function | Muscle Roles
🔹 The trapezius muscle consists of three main parts, each with different functions:
1️⃣ Upper (Superior) part
✔ Elevates the scapula (like shrugging the shoulders)
✔ Assists in head rotation and neck flexion
2️⃣ Middle part
✔ Retracts the scapula (drawing the shoulder blades closer together)
3️⃣ Lower (Inferior) part
✔ Depresses the scapula (pressing the shoulders downward)
✔ Assists in upward-to-downward rotation of the scapula
✅ Main Functions:
✔ Stabilization and movement of the scapula
✔ Assistance in head and neck movements
✔ Providing stability during shoulder and arm motions
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for rapid movements.
✔ The lower part contains more slow-twitch fibers, aiding in endurance maintenance.
✔ The upper part has a higher proportion of fast-twitch fibers, suited for explosive and quick movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays a key role in weightlifting, bodybuilding, swimming, gymnastics, and wrestling.
✔ Active during overhead press, pull-ups, deadlifts, and rowing movements.
✔ Strengthening this muscle increases neck endurance and reduces injuries caused by spinal stress.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle is engaged in all overhead and shoulder movements.
✔ Weakness in this muscle leads to reduced endurance in strength training and increases the risk of shoulder and neck pain.
🧠 Innervation | Neural Control
✔ Accessory nerve (Cranial Nerve XI)
✔ Branches of cervical nerves (C3-C4)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Suprascapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Important in sports such as bodybuilding, weightlifting, swimming, wrestling, and boxing.
✔ Vital for head and neck stability in American football, rugby, and martial arts.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboid muscles, levator scapulae, and latissimus dorsi in scapular movement and stabilization.
✔ Weakness in this muscle leads to poor posture, neck pain, and limited shoulder mobility.
✅ 💉 Vulnerability and Potential Issues
✔ Spasms and tightness in this muscle are common and often cause pain in the neck and upper shoulder area.
✔ Weakness or lack of strengthening can lead to shoulder drooping and reduced power in overhead movements.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Trapezius Muscle
1️⃣ Dumbbell or Barbell Shrugs – Increase size and strength of the upper trapezius
2️⃣ Wide-Grip Pull-Ups – Engage the middle and lower parts of the muscle
3️⃣ Deadlifts – Strengthen the entire trapezius muscle
4️⃣ Bent-Over Rows with Barbell or Dumbbells – Target the middle portion of the muscle
5️⃣ Face Pulls with Cable – Enhance strength and endurance of the middle and lower trapezius
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Neck Stretch – Reduces tension in the upper trapezius
✔ Trapezius Stretch – Increases flexibility and reduces spasms
✔ Shoulder Stretch – Improves range of motion
✅ Interesting Fact:
✔ The trapezius muscle plays a crucial role not only in shoulder and neck movements but also in stabilizing the spine and controlling upper body motions.
✅ Practical Tip:
✔ Combining strength exercises (such as deadlifts) with stretching movements (like neck stretches) is highly effective for improving performance and preventing muscle injuries.
🔴 Name and Location: A superficial muscle on both sides of the spine from the neck to mid-back
🟠 Anatomy: Three parts (upper, middle, lower) with distinct functions
🟡 Function: Stabilizes and moves the scapula; assists head and neck movements
🟢 Physiology: Combination of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Accessory nerve and cervical nerves (C3-C4)
🟣 Importance: Active in bodybuilding, weightlifting, swimming, and martial arts
🟤 Exercises: Shrugs, deadlifts, pull-ups, rows, neck stretches
⚫ Interesting Fact: The most important muscle for overhead movements and shoulder stabilization
Muscle training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
References
Anatomy and medical books :
- Gray’s Anatomy (one of the standard references in anatomy).
- Netter’s Atlas of Human Anatomy (a famous visual atlas in anatomy).
- Clinically Oriented Anatomy by Keith Moore
Sports and training references :
- Strength Training Anatomy by Frederic Delavier
- Essentials of Strength Training and Conditioning by NSCA
- Well-known articles and training programs by international coaches
Medical databases :
- PubMed (for scientific and research articles)
- MedlinePlus (health and medical information)
- WebMD (for practical and general health information)
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