Stretching—Table of Contents

Getting Started ..... 7 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