Stretching book

  • Posted by a hidden member.
    Log in to view his profile

    Dec 13, 2007 4:37 PM GMT
    stretching.jpg ... Stretching, by Bob Anderson

    I came across this book in my chiropractor's office. I think it is great. It has great line illustrations for the stretches. But what I liked most about it is that it gives "routines" of stretches to do for various sports and activities, as well as everyday situations, such as In the morning, Office and Desk, Before bed.

    Here is the Table of Contents

    Introduction ..... 9
    Who Should Stretch ..... 10
    When to Stretch ..... 10
    Why Stretch ..... 11
    How to Stretch ..... 12
    Warming Up and Cooling Down ..... 14
    Getting Started ..... 15

    The Stretches ..... 23
    Stretching Guide ..... 24
    Relaxing Stretches for Your Back ..... 26
    Stretches for the Legs, Feet, and Ankles ..... 34
    Stretches for the Back, Shoulders,and Arms ..... 42
    A Series of Stretches for the Legs ..... 49
    Stretches for the Lower Back, Hips, Groin, and Hamstrings ..... 54
    Stretches for the Back, Hips, and Legs ..... 63
    Elevating Your Feet ..... 68
    Standing Stretches for the Legs and Hips ..... 71
    Standing Stretches for the Upper Body ..... 79
    Stretching on a Chin-up Bar ..... 85
    Stretches for the Upper Body Using a Towel ..... 86
    A Series of Stretches for the Hands, Wrists, and Forearms 88
    Sitting Stretches ..... 90
    Advanced Stretches for the Legs and Groin with Feet Elevated ..... 94
    Stretching the Groin and Hips with Legs Apart ..... 97
    Learning the Splits ..... 101

    Stretching Routines Everyday Activities ..... 105
    In the Morning ..... 106
    Before Bed ..... 107
    Everyday Stretches ..... 108
    Hands, Arms, and Shoulders ..... 110
    Neck, Shoulders, and Arms ..... 111
    Legs, Groin, and Hips ..... 112
    Lower Back Tension ..... 113
    Computer and Desk Stretches ..... 114
    Spontaneous Stretches ..... 115
    Blue-Collar Stretches ..... 116
    After Sitting ..... 118
    Gardening ..... 119
    Stretches for Those Over 60 ..... 120
    Stretches for Kids ..... 122
    While Watching TV ..... 124
    Walking ..... 125
    Traveler’s Stretches ..... 126
    Airplane Stretches ..... 127

    Stretching Routines Sports and Activities ..... 129
    Aerobic Exercise ..... 130
    Badminton ..... 132
    Baseball/Softball ..... 134
    Basketball ..... 136
    Bowling ..... 138
    Cycling ..... 140
    Equestrian Sports ..... 142
    Figure Skating ..... 144
    Football ..... 146
    Golf ..... 148
    Gymnastics ..... 150
    Hiking ..... 152
    Ice Hockey ..... 154
    Inline Skating ..... 156
    Kayaking ..... 158
    Martial Arts ..... 160
    Motocross ..... 162
    Mountain Biking ..... 164
    Racquetball, Handball, and Squash ..... 166
    Rock Climbing ..... 168
    Rodeo ..... 170
    Running ..... 172
    Skiing (Cross-Country) ..... 174
    Skiing (Downhill) ..... 176
    Snowboarding ..... 178
    Soccer ..... 180
    Surfing ..... 182
    Swimming ..... 184
    Table Tennis ..... 186
    Tennis ..... 188
    Triathlon ..... 190
    Volleyball ..... 192
    Weight Training ..... 194
    Windsurfing ..... 196
    Wrestling ..... 198
    To Teachers and Coaches ..... 200

    Appendix ..... 201
    Caring for Your Back ..... 202
    PNF Stretching ..... 206
    Body Tools ..... 210
    Recommended Reading ..... 213
    Stretching Prescriptions ..... 214

    Index ..... 216
    About the Authors ..... 222
    Credits ..... 223
    Read an Excerpt
  • Posted by a hidden member.
    Log in to view his profile

    Jan 02, 2008 3:35 PM GMT
    Your suggestion is one of the popular books on stretching. There are several types of stretching and this book depicts one of those.

    For me and my clients, the Hold/Relax Stretching routine is among the best...and safest. There are four parts to the stretch:

    1. Tighten the muscle to be stretched
    2. Relax the muscle after a count of 10
    3. Inhale
    4. Stretch on the outbreath.

    There is a "stretch reflex" built into every muscle to keep it from tearing at the origin or insertion...a safety net. When you stretch too quickly, that reflex activates. You can actually shorten a muscle with ballistic-type stretches.

    When you tighten the muscle as above, the reflex activates but then, when you relax, it lets go. Take a deep breath in and stetch on the outbreath and it is too quick for the reflex to activate...giving you a nice smooth stretch.

    Do it three times...keep the stretch where it ends and try to get it to move a little further on each of the three tries.

    Three short changes in the muscle is enough. Most people over-stretch!
  • Posted by a hidden member.
    Log in to view his profile

    Jan 04, 2008 11:28 PM GMT
    Thank you for this posting. I will try it. ... icon_biggrin.gificon_neutral.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jan 08, 2008 12:26 AM GMT
    training.jpg
    A great resource for the precise alignment & the effects of different stretches - "Light on Yoga" by B.K.S. Iyengar.http://search.barnesandnoble.com/booksearch/isbninquiry.asp?r=1&ean=9780805210316

    The book gives step by step instruction on how to do yoga poses / stretches to enhance range of motion of the joints and to assist in recovering from various elements - fatigue, sciatica, high blood pressure, etc.

    Check it out.
    Ciao,
    Iyengar Yoga Teacher, tony
    ynot2.jpg