Contents
Getting Started ... a
Intreduetion 4... ee
‘Wha Should Stretch - ai
When to Stroteh 0... esse eeeeee 10
Why Streteh oo... ee
How to Stretch . : 12
Warming Up and Cooling Down. sel
Getting Starled x eae:
The Stretches .
Stretching Guide é
Relaxing Stretches far Your Back 128
Stretches for the Legs, Feet, and Ankles...
Stretches for the Back, Shoulders,
and Arms ..+, + 42
ASerles of Stretches for the Leyes 0.0.2.4
‘Stretches for the Lower Back. Hlips,
Groin, and Hamstrings 0. ee es ee0 Bt
‘Strotehos for the Back, Hips, and Logs a3
Elevating Your Feet oo BB.
Standing Stretches for the Logs and Hips. 71
‘Standing Stretches for the Uppar Body... . 79
‘Stretching on a Chin-up Bar 35
Siretches for the Upper Body
Using «Towel enesa BE
‘ASeries of Stretches for the Hands,
‘Wrists, and Forearms seen cctil
Sitting Stretches ...-.. 2290.
‘Advanced Strotches for the Legs and
‘Groin with Feet Elevated <.........4..4
Stretching the Groin and Hips with
Lage Apart Sree 87
Learning the Splits... 200.0002. 10L
Stretching Routines
Everyday Activities .....
In the Morning ....... -
Before Bed .
Everyday Stretches :
Hands, Arms, and Shoulders MD
Neck, Shoulders, and Arms. pees EL
‘Lage, Groin, and Hips ....000. 60.0504, LIZ
Lawer Bask Tension. 113
Computer and Desk Stretches 0.554) 114
‘Spontaneous Stretches i
Blue-Collar Stretches ,
‘After Sitting
‘Gardening
Stretches fur Thase over 60.
Stretches for Kids...
While Watching TV
Walking oi
‘Traveler's Stretches
Airplane Stretches
Stretching Routines
Sports and Activities .
‘Aerobic Exercise -
Badminton .......
BaseballrSoftball
Basketball.
Bowling
Cyeling-
Equestrian Sporta .. 2...
te cringe
Football
Golf...
Gymnastics
Hiking...
oe Hockey .
Inline Skating...
Kayaking see
Martial Arts
Motocross.
Mountain Biking -
Racquetball, Handball, and Squash
Boek Climbing... +54. +
Running ---
Skiing: (Crmss-Country)
Siting (Eownbill»
Snowboarding
Soccer...
Surfing...
Swimming |
Table Tennis...
Tennis eves
‘Triathlon...
Valleyball «5
Weight Training
Windsurfing
Wrestling...
To Feachers and C:
‘Appendix .
Caring for Your Back
PNP Stretehing .
Body Tools .
Recommended Reading ?
Stretching Prescriptions,
Index
About the Authors .
‘Credita
Copyrighted MaterialGETTING STARTED
This first section is an introduction to stretching. It is
very important to read pages 12-13, "How to Stretch,”
50 you will understand how to do the stretches in the
fest of the book. Then, if you are new to stretching, the
section “Getting Started,* on pages 15-21, will take
you through a series of simple stretehes.
Introduction ... .
Who Should Stretch .
When to Stretch
Why Stretch «
How to Stretch
Warming Up and Cooling Down .
Getting Started ...
10
aa
12
14
Copyrighted MateriIntroduction
Today millions of people have discovered the benefits of movement. Every-
where you look they are out, running, eyeling, skating, playing tennis, or
swimming, What de they hope ta accomplish? Why this relatively sudden
interest in physical fitness?
‘Many recent studies have shown that active penple lead fuller lives. They
have more stamina, resist illness, and stay trim. They have more self-con-
fidence, are less depressed, and offen, even late in life, are still working
energetically on new projects.
Medical research has shown that a great deal of ill health is directly
related to lack of physical activity. Awareness of this fact, along with fuller
knowledge of health care, is changing lifestyles. The current enthusiasm
for movement is not a fad. We now realize that the only way to prevent the
diseases of inactivity is to remain active—not for a month, or a year, but
for a lifetime,
eee
‘Our ancestors did not have the problems that go with a sedentary life; they
had to work hard to survive. They stayed strong and healthy through con-
tinuous, vigorous outdoor work: chopping, digging, tilling, planting, hunt-
ing, and all their other daily sctivities. But with the advent of the
Industrial Revolution, machines began to do the work once done by hand.
‘As people became less active, they began to lose strength and the instinet
for natural movement.
Machines have obviously made life easier, but they have also created seri-
bus problems. Instead of walking, we drive; rather than climb stairs, we
use elevators; while onee we were almost continuously active, we now
spend much of our lives sitting. Computers have made us even mare seden-
tary. Without daily physieal exertion, our bodies hecome storehouses of
unreleased tensions. With no natural outlets for our tensions, our muscles:
become weak and tight, and we lose touch with our physical nature, with
life's emery
But times have changed. We have found that health is something we can
control, that we can prevent poor health and disease, We are no longer con-
tent to sit and stagnate. Now we are moving, rediscovering the joys of an
active, healthy life. What's more, we can resume a more healthy and
rewarding existence at any age.
‘The body's capacity for recavery is phenomenal. For example, a surgeon
makes an incision, removes or corrects the problem, then sews you back up.
‘At this point, the body takes over and heals itself. Nature finishes the sur
eon's job. All of us have this seemingly miraculous capacity for regaining
health, whether it's from something as drastic as surgery, or from puor
physical condition caused by Inck of activity and bad diet.
‘What does stretching have to do with all this? It is the important link
between the sedentary life and the active life. It keeps the museles supple,
prepares you for movement, and helps you make the daily transition from
Copyrighted Materi