The Anatomy of Stretching
Search in google:
Books on stretching are common, but The Anatomy of Stretching takes a more fundamental approach than the others, taking the reader inside the body to show exactly what is happening during a stretch. At the heart of the book are 300 full-color illustrations that show the primary and secondary muscles worked in 115 key stretches arranged by body area. Author Brad Walker brings years of expertise—he works with elite-level and world-champion athletes, and lectures on injury prevention—to this how-to guide. He looks at stretching from every angle, including physiology and flexibility; the benefits of stretching; the different types of stretching; rules for safe stretching; and how to stretch properly. Aimed at fitness enthusiasts of any level, as well as at fitness pros, The Anatomy of Stretching also focuses on which stretches are useful for the alleviation or rehabilitation of specific sports injuries.
How to Use This Book 7Introduction 9Physiology and Flexibility 11What is Flexibility? 12Muscle Anatomy 13What is Stretching? 14The Benefits of Stretching 15Improved Range of Movement 16Increased Power 16Reduced Post Exercise Muscle Soreness 17Reduced Fatigue 17Types of Stretching 19Static Stretches 20Static Stretching 20Passive Stretching 21Active Stretching 21PNF Stretching 22Isometric Stretching 23Dynamic Stretches 24Ballistic Stretching 24Dynamic Stretching 24Active Isolated Stretching 25The Rules for Safe Stretching 27Warm Up Prior to Stretching 28Stretch Before and After Exercise 29Stretch All Major Muscles and Their Opposing Muscle Groups 29Stretch Gently and Slowly 30Stretch Only to the Point of Tension 30Breathe Slowly and Easily While Stretching 31How to Stretch Properly 33When to Stretch 34Hold, Count, Repeat 34Sequence 35Posture 36Stretches for the Neck and Shoulders 37Lateral Neck Stretch 38Rotating Neck Stretch 39Forward Flexion Neck Stretch 40Neck Extension Stretch 41Neck Protraction Stretch 42Sitting Neck Flexion Stretch 43Parallel Arm Shoulder Stretch 44Bent Arm Shoulder Stretch 45Wrap Around Shoulder Stretch 46Cross Over Shoulder Stretch 47Reverse Shoulder Stretch 48Stretches for the Arms and Chest 49Above Head Chest Stretch 50Partner Assisted Chest Stretch 51Parallel Arm Chest Stretch 52Bent Arm Chest Stretch 53Behind the Back Chest Stretch 54Bent-over Chest Stretch 55Triceps Stretch 56Elbow-out Rotator Stretch 57Arm-up Rotator Stretch 58Arm-down Rotator Stretch 59Kneeling Forearm Stretch 60Palms-out Wrist Stretch 61Fingers-down Forearm Stretch 62Finger Stretch 63Fingers-down Wrist Stretch 64Rotating Wrist Stretch 65Stretches for the Stomach 67On Elbows Stomach Stretch 68Rising Stomach Stretch 69Rotating Stomach Stretch 70Back Bending Stomach Stretch 71Stretches for the Back and Sides (Upper, Middle, and Lower) 73Reaching Upper Back Stretch 74Lying Whole Body Stretch 75Reach-up Back Stretch 76Sitting Bent-over Back Stretch 77Sitting Side Reach Stretch 78Standing Knee-to-chest Stretch 79Lying Knee-to-chest Stretch 80Lying Double Knee-to-chest Stretch 81Kneeling Reach Forward Stretch 82Kneeling Back Arch Stretch 83Kneeling Back Rotation Stretch 84Standing Back Rotation Stretch 85Standing Reach-up Back Rotation Stretch 86Lying Leg Cross-over Stretch 87Lying Knee Roll-over Stretch 88Sitting Knee-up Rotation Stretch 89Kneeling Reach-around Stretch 90Standing Lateral Side Stretch 91Sitting Lateral Side Stretch 92Stretches for the Hips and Buttocks 93Lying Cross-over Knee Pull-down Stretch 94Lying Leg Tuck Hip Stretch 95Standing Leg Tuck Hip Stretch 96Standing Leg Resting Buttocks Stretch 97Sitting Rotational Hip Stretch 98Standing Rotational Hip Stretch 99Sitting Cross-legged Reach Forward Stretch 100Sitting Feet-together Reach Forward Stretch 101Sitting Knee-to-chest Buttocks Stretch 102Sitting Foot-to-chest Buttocks Stretch 103Lying Cross-over Knee Pull-up Stretch 104Sitting Leg Resting Buttocks Stretch 105Lying Leg Resting Buttocks Stretch 106Stretches for the Quadriceps 107Kneeling Quad Stretch 108Standing Quad Stretch 109Lying Quad Stretch 110On-your-side Quad Stretch 111Double Lean-back Quad Stretch 112Stretches for the Hamstrings 113Sitting Reach Forward Hamstring Stretch 114Standing Toe-pointed Hamstring Stretch 115Standing Toe-raised Hamstring Stretch 116Standing Leg-up Hamstring Stretch 117Sitting Single Leg Hamstring Stretch 118Lying Partner Assisted Hamstring Stretch 119Lying Bent Knee Hamstring Stretch 120Lying Straight Knee Hamstring Stretch 121Kneeling Toe-raised Hamstring Stretch 122Sitting Leg Resting Hamstring Stretch 123Standing Leg-up Bent Knee Hamstring Stretch 124Sitting Bent Knee Toe-pull Hamstring Stretch 125Standing Reach Down Hamstring Stretch 126Stretches for the Adductors 127Sitting Feet Together Adductor Stretch 128Standing Wide Knees Adductor Stretch 129Standing Leg-up Adductor Stretch 130Kneeling Leg-out Adductor Stretch 131Squatting Leg-out Adductor Stretch 132Sitting Wide Leg Adductor Stretch 133Standing Wide Leg Adductor Stretch 134Stretches for the Abductors 135Standing Hip-out Abductor Stretch 136Standing Leg Cross Abductor Stretch 137Standing Leg-under Abductor Stretch 138Lying Leg Hang Abductor Stretch 139Stretches for the Calves 141Standing Toe-up Calf Stretch 142Double Heel Drop Calf Stretch 143Single Heel Drop Calf Stretch 144Standing Heel Back Calf Stretch 145Leaning Heel Back Calf Stretch 146Sitting Toe Pull Calf Stretch 147Standing Toe Raised Calf Stretch 148Crouching Heel Back Calf Stretch 149Standing Toe-up Achilles Stretch 150Single Heel Drop Achilles Stretch 151Standing Heel Back Achilles Stretch 152Leaning Heel Back Achilles Stretch 153Sitting Bent Knee Toe Pull Achilles Stretch 154Crouching Heel Back Achilles Stretch 155Kneeling Heel-down Achilles Stretch 156Squatting Achilles Stretch 157Stretches for the Shins, Ankles and Feet 159Foot-behind Shin stretch 160Raised Foot Shin Stretch 161Front Cross-over Shin Stretch 162Double Kneeling Shin Stretch 163Ankle Rotation Stretch 164Squatting Toe Stretch 165Glossary of Medical Terms 167At-a-Glance Summary of Stretches for Sports / Sports Injuries 171Resources 173Postscript 175
